The Dr. Oz Ultimate Diet 

TASK #2

Go Grocery Shopping

Once you’ve cleaned out these major agers, go shopping. Click here to print Dr. Oz's grocery list, which will help you stock up with fresh produce, lean protein and whole grains when you're at the grocery store.

TASK #1

Lose 100 Calories from Your Day

By doing this, you can lose 12 pounds in a year. Easy ways to cut these extra calories are to eliminate soda, ditch that 100-calorie snack pack or give up 2 cookies.

TASK #2

Change Your Flatware

Additionally, switch to using 9-inch plates. Most dinner plates are 12.5 - 13 inches. Smaller plates create portion control; you'll eat less and feel fuller.

TASK #1

Be Prepared

Have automated emergency snacks on hand that are full of fiber, like nuts and edamame.

TASK #1

Call Your Weight Loss Buddy

Find your partner - be it a spouse, a friend, a coworker - someone you can talk to about your goals, your meals, and your new plan. Make a plan to talk (or email) 5 minutes every day.

TASK #1

Learn to Cheat

Getting back on track is easy. You know how. Automate your meals and apply the Rule of 5. But here are some quick ways to cheat when your cravings are due to a boring afternoon at the office, a long car ride or stress.

The Lip Lick. Breathe in, lick your lips, swallow, and breathe out slowly, saying "ohm." Let the cool air flow across your lips. The soothing move - which takes all of about 3 seconds - helps you to reset, calm down, and refocus.

Spice it Up. Red pepper or cinnamon added to your food can amp up the flavor of food and saturate yearnings for something sweet.

TASK #1

Make a Doctor’s Appointment

During your visit make sure you know these 5 essential numbers. An unsafe result on any of these tests can be indicative of a serious health problem.

1. Blood pressure
2. Waist size
3. Cholesterol
4. Weight
5. Blood sugar

Click here to learn more about these lifesaving numbers.

TASK #1

Take 10,000 Steps Per Day

Whether you’re an exercise novice or a professional athlete, Dr. Oz will always remind you to get physical exercise. Your wellness journey begins with 10,000 steps a day – that’s roughly the equivalent of walking 5 miles. If you’re already exercising, make sure that your routine includes both cardio and strength training. Click here to see the 7-minute workout Dr. Oz does every morning.

TASK #1

The Maintenance Phase

Repetition is how new habits are formed (and old habits die for good.) Continue to shop for foods using Dr. Oz's grocery list and keep your kitchen free of foods that break the Rule of 5. Continue automating your meals and exercising. Within 2 weeks, you'll feel better and weigh less than when you started.