YOU: On a Diet Cheat Sheet

You say you are busy, but I say that’s no excuse!

You say you are busy, but I say that’s no excuse!

Before I was on The Dr. Oz Show, I had many friends come to me for advice on weight loss and exercise. May of them did not have the time to read YOU: On a Diet or watch the show. To help them (and now YOU), I came up with a “cheat sheet” explaining how to start a healthy weight-loss journey.


YOU: On a Diet Cheat Sheet

The big picture: eat 3 main meals plus snacks so you’re never hungry.


Breakfast :

  • 1/2-1 cup of steel cut oats with a ½ tsp of cinnamon or high fiber cereal with fresh fruit and cinnamon.


  • Veggie burger on 100% whole wheat bread, wrap or pita with your choice of veggie toppings (hold the ketchup or go very light). One cup of low-sodium soup or a side salad.


  • Stick to baked or grilled chicken or fish, nothing fried. Anything that walks on 4 legs should only be eaten 1 time per week. As a side dish, have fresh or frozen veggies, whole grain rice or pasta, brown rice or a very small baked potato.


  • Be prepared! Always keep cut-up vegetables and fruit in the fridge and healthy snacks like nuts or a bar in your car or purse.

The Top No-No’s:

Don’t eat it if one of these is the first 5 ingredients:

  • Simple sugars
  • Enriched flour
  • Bleached flour
  • Refined flour
  • HFCS (high-fructose corn syrup)

More Helpful Tips:

  • If you fall off the wagon and eat something bad, hop right back on the wagon with your next meal or snack.
  • A portion of protein should be no bigger than the size of you palm.
  • Eat all your meals on small (9”) plates.
  • Read labels! Check the sodium content to make sure it’s less than 400mg per serving.
  • Don’t add salt or sugar to anything!
  • Drink a glass of water or skim milk before you eat.
  • Walk, Walk, Walk! If you have time to sit down, then you have time to take a walk!
  • Strength train at least for 20 minutes, 3 times a week. Remember you can always build on the cardio and strength training.
  • Stretch every day.
  • Smile!

Is This the Key to Ultimate Hydration?

See how electrolytes work in your body.

Is This the Key to Ultimate Hydration?

Whether you're trying to stay hydrated for your workout routine or rehabilitation, recovery and hydration is so important to keeping your body performing like it should. So how do you make sure that happens? You need electrolytes — the minerals that give electrical power to your body. What the video below to see how they get to work inside your body and how you seamlessly add them to your day.

Presented by USANA.