7 Weight Loss Rules for 7 Sisters

Dr. Oz assists a family in crisis: 7 sisters who, over a lifetime together, have developed unhealthy habits as well as embraced a sedentary lifestyle. If you're family is in the midst of a health crisis, follow these 7 steps to wellness!

7 Weight Loss Rules for 7 Sisters

Rule #1: 7 Colorful Fruits and Vegetables a Day

Packed with vitamins and antioxidants, fruits and vegetables maintain your health and keep you young. Stock your diet with blueberries, spinach, broccoli, raspberries, strawberries, melon, carrots, cabbage, sweet potatoes and peppers.

Rule #2: Make Sister Food Substitutes

Learn to swap out your unhealthy staples with healthier sister foods. If you're a pasta-lovin' family, try creating your favorite dish with spaghetti squash instead. The original Wellness Warrior of The Dr. Oz Show has shared one of her favorite spaghetti squash recipes here .

Or try making spaghetti squash with ground turkey and tomato sauce when you're craving pasta and marinara.

Rule #3: Snack Smart

As Dr. Oz always says, you want to diet smart, not hard. Part of that is having single-serving nutritious snacks on hand at all times to prevent a diet slip. Try substituting your favorite snack foods with healthier alternatives like wasabi peas, soy nuts, frozen grapes, blueberries and dried pineapple ( not the kind coated in sugar!)

Rule #4: Be Prepared with Pre-Made Foods

Again, being prepared is the best way to ensure dieting success.  Try cooking healthy recipes in bulk so that eating a healthy meal can be as easy as pulling Tupperware out of the refrigerator. Homemade soups and grilled chicken with brown rice and broccoli are easy to prepare and can last you the week!

Rule #5: Switch Up Your Workout

Variety is the spice of life. Learn to incorporate different routines and moves to keep your motivated. Working out every day becomes tedious, because you're doing the same thing over and over. As long as you're doing something different it will keep you busy and it will prevent you from being bored.

Rule #6: Step it Up with Interval Workouts

Interval exercises will help to increase your intensity. Try doing jumping jacks for 30 seconds with all of your energy. Then rest for 30 seconds, and repeat. The "stop-and-go" intervals will quickly help you break a sweat and burn off fat quickly.

Rule #7: Start Your Day by Stretching

It is so important to begin each morning by stretching. You want to keep your body warm and loosened up every day, to prevent injury. Taj George suggests an exaggerated yawn, where you first take your arms up and inhale. From there, you can bend back or come forward, all the way down to touch your toes, breathe in and slowly come back up. Check out Dr. Oz's morning stretch routine

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