The Just 10 Challenge 

TASK #1

Just 10 | Rule #1: Cut Out Soda

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 #1

Just 10 | Rule #2: Stop Eating at Least 3 Hours Before Bed

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 #1

Just 10 | Rule #3: Move for 10 Minutes Each Day

Studies indicate that moving just 10 minutes a day can improve your cardiovascular fitness and your heart health; it’s also true that you can drop 10 pounds by exercising just 10 minutes a day. Gunnar has designed 3 moves to help you lose 10 pounds:

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 #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

Just 10 | Rule #5: Weigh Yourself Every Day

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 #2

Take African Mango Twice Daily

New studies indicate that African Mango, sold by its official name Irvingia gabonesis, acts like a potent fiber. It's highly effective at sequestering fat and cholesterol and taking them out of the body. Take 150mg twice daily before meals.

TASK #1

Take Your Vitamins

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 #1

Recipe Reinvention

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 #1

Know Your Serving Sizes

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 #1

Conquer Your Cravings

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.

TASK #1

Survive the Holidays

Survival Tip #1: Party Smart

Don’t go to a party starving. Have a pre-party snack. Try a small bag of nuts and low-fat string cheese to load up on protein so you don’t overindulge at the big event.

Avoid the food pile-up at the holiday buffet. Choose the smallest plate, do not stack your food, and make sure there is space between each food item. You must be able to see everything on your plate clearly.

Skip the eggnog – it can be up to 450 calories a glass. Try these 100-calorie cocktails instead: 1 vodka on the rocks, 1 glass of wine, or 2 wine spritzers.

Survival Tip #2: Defeat the Sweets

If you need to bring dessert to a party, buy something on the way to the event. Don’t bake it ahead of time, as this can lead to snacking.

Choose only 1 dessert. Take it all in visually and make your best choice. One dessert is fine – all of the desserts and you’re facing a dieting disaster.

Survival Tip #3: Eat Then Shop

Do your holiday shopping after eating a full breakfast, lunch or dinner. You’ll be less tempted to grab something convenient and unhealthy in the food court. If you must eat at the mall, share 1 slice of pizza and a side salad with a friend.

Pack snacks like a dried fruit and nut trail mix, and dark chocolate to hold you over until you can get back to a source of healthy food.

Survival Tip #4: Weigh Yourself Twice a Week

Don’t wait until New Year’s Day to weigh yourself. Keep track of everything you eat and what you weigh throughout the holiday season to keep yourself accountable to the promise you made to follow the Just 10 Challenge.

TASK #1

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.