Task #1: Cut Out Soda
The average American consumes 53 gallons of soda (and 49 pounds of sugar) per year. It's making the nation sick and fat. Both regular AND diet soda lead to weight gain. Start by swapping out just one can of soda for water each day to help you lose 10 pounds.
Period. Soda is full of caffeine and high fructose corn syrup. In addition to contributing to weight gain, soda increases your risk of diabetes, bone weakening and tooth decay.
Task #2: Stop Eating at Least 3 Hours Before Bed
Studies show that people who eat at night gain 19 more pounds a year than those who do not. The later you eat, the more likely you are to care less about the kind and quantity of food you are eating.
The kitchen closes 3 hours before bedtime. Schedule your dinners and eat at the table where you can be conscious of what, and how much, you’re eating.
Task #3: Move for 10 Minutes Each Day
When done regularly, even moderate amounts of exercise will result in weight loss. And while Dr. Oz normally suggests taking 10,000 steps daily, today, Just 10 expert Gunnar Peterson is asking you to move for just 10 minutes.
The Cart Cleanup: After grocery shopping, take your cart to the farthest cart stand. The walk should take you about 10 minutes.
The 10-Minute Walk: Self-explanatory, but look at your bracelet and remember your commitment to spread the word about the importance of losing 10 pounds. Invite your neighbor, husband, dog, roommate...anyone to walk with you.
Convert Your Couch: During commercial breaks, convert your couch into a piece of exercise equipment. Click here to view Gunnar's 3 total-body moves.
Task #4: Exercise Portion Control
Dr. Ro's rule doesn't ban your favorite foods, but you must exercise portion control in order to drop lose 10 pounds. Instead of eating straight from the bag or box, a habit that makes it difficult to track how much you're eating, portion your favorite snacks into small bowls or plastic bags. Follow Dr. Ro's rule of thumb: Don't eat any snacks larger than the size of you fist.
The Just 10 expert panel is not asking you to give up the foods you love or exercise harder than you have before, but they are asking you to exercise portion control.
Task #5: Weigh Yourself Every Day
Some of the most effective tools we have in our battle against the bulge can't be purchased. Just 10 expert panel member Brad Lamm knows that courage and accountability will hold you fast to your weight loss goals, even when that goal is just 10 pounds.
Each day, pull out the scale, step on and be courageous, because knowing what you weigh will enable the change. Research shows that, if you track your progress and stay accountable, you will lose weight.
Task #6: Take a Vitamin B Complex Every Day
You now have the 5 Rules of the Just 10 Challenge. However, there's no end to the tips and encouragement offered by the Just 10 panel. It's time to employ the weight-loss power of supplements. Discover the weight-loss miracles in your medicine cabinet.
Vitamin B Complex metabolizes carbohydrates, proteins and and fatty acids in the body giving you the energy to exercise.
Task #7: Take Your Vitamins
Fifty percent of dieting women do not get enough essential nutrients, which can slow down metabolism. Make sure you're not sabotaging your weight loss efforts. Take these essential vitamins every day.
Each day, take the following: Calcium (600 mg, plus 600 mg from food) and Magnesium (400 mg) – it supports bone strength and prevents fractures. Vitamin D3 (1,000 IU taken with DHA) can help prevent memory loss and heart disease. DHA (900 mg) supports memory and vision while decreasing heart attacks and stroke. Probiotics taken in spore form can help decrease infections and inflammations. Finally, a daily multivitamin will help counteract a less than perfect diet of nutrients.
Task #8: Recipe Reinvention
As Dr. Oz and Dr. Roizen say time and again, weight loss is about dieting smart, not hard. It's not about deprivation, it's about reinvention. It's time to create healthier versions of your favorite dishes, all while remaining committed to losing 10 pounds.
Celebrity chef Art Smith shared this chicken stir fry recipe with Dr. Oz for the Just 10 Challenge kick-off. It's low in calories, low in cost and can be ready in just 10 minutes.
Click here to see more Dr. Oz- approved recipes full of helpful hints on how to create great-tasting and healthy recipes that won't derail your weight-loss goals.
Task #9: Know Your Serving Sizes
Dr. Ro developed a diet plan that breaks down the foods you love into the serving sizes that will help you lose 10 pounds.
Each day, you get a total of 10 servings of the food you love, but the key is portion size. Here's your guide:
Proteins and Fats 4 Servings
1 serving of chicken = 1 breast (skinless)
1 serving of meat and fish = no larger than the palm of your hand
1 serving of beans = 1 cup
1 serving of cheese = the size of 2 dice
1 serving of olive oil = the size of a poker chip
Complex Carbohydrates 3 Servings
1 serving of spaghetti = the diameter of a quarter (measure dry)
1 serving of grains (like cous cous, rice and quinoa) = 1/2 cup uncooked; 1 cup cooked
Fruit 3 Servings
Whole fruits = the size of 1 scoop of ice cream
Berries = 1 cup
Vegetables Unlimited Servings
You should never be hungry during the Just 10 Challenge. Fill up on the fiber and nutrients found in your favorite vegetables.
Additionally, you can have dessert every other day. However, that dessert can be no bigger than the size of your hand.
Click here to print Dr. Ro's wallet-sized serving guide for women.
Click here to print Dr. Ro's wallet-sized serving guide for men (who sometimes need a slightly higher caloric intake.)
Task #10: Conquer Your Cravings
Just 10 Motivation Coach and Board-Registered Interventionist Brad Lamm gives pointers to resist emotional eating and get past diet-destroying foods.
Never Go Hungry Once you’ve passed the point of starving, you’re more likely to give in to your cravings and turn to less healthy food choices. Preempt your cravings by making sure to eat well-balanced meals that will help you stay fuller longer. Look for foods that are high in fiber and lean protein. Snacking in between meals helps – just make sure it's healthy. Try fresh fruit and nuts.
Eliminate and Replace Addictive Foods Out of sight, out of mind. If you can’t see the diet destroyers, you simply can’t reach for them and indulge in mindless eating once you do. Eliminate temptation and replace reliance on food with a more constructive behavior. Engage in conversation with friends, and turn to messages of encouragement and support to stave off cravings and reinforce healthy eating habits.
Keep the Weight Off
Just 10 Challenge Rule: Stop Eating at Least 3 Hours Before Bed
Maintenance Secret #1: Only Eat at the Kitchen Table
Avoid mindless eating! Stay away from the TV or other distractions while you eat. Make the dinner table the only place you eat.
Just 10 Challenge Rule: Don't Eat Snacks Larger Than Your Fist
Maintenance Secret #2: Eat Snacks With 3 Grams of Fiber
Keep exercising the same portion control measures, but make sure your snacks provide at least 3 grams of fiber. Try things like popcorn, high-fiber cereal or apples.
Just 10 Challenge Rule: Move for 10 Minutes Each Day
Maintenance Secret #3: Add in 10 Minutes of Strength Training
Do 10 minutes of cardio, plus 10 minutes of strength training every day. This will help you get past a weight-loss plateau.
Just 10 Challenge Rule: Weigh Yourself Daily
Maintenance Secret #4: Enlist a Friend to Start the Just 10 Challenge
Coach your friend through the challenge. Doing so will keep the steps of the challenge fresh for you, and allow you to track your weight loss and progress together.
Just 10 Challenge Rule: Cut Out Soda
Maintenance Secret #5: Avoid Eating Sugary Foods
Do not eat anything where sugar is listed within the first 5 ingredients. Sugary drinks and foods will sabotage your weight loss goals. Be smart and identify sugar by all its names: high fructose corn syrup, evaporated cane juice, molasses, sucrose, corn sugar and dextrose.
