Dr. Oz: The Fourteen-Day YOU Diet

4. Go Shopping: With three days of walking under your soon- to- be- loose belt, it's time you made another trip to the store. This time, make it the sports store—for a good pair of running shoes. Use them for walking only. Running shoes are lightweight, and they provide lots of heel cushioning (because they're made for people who pound the ground with more force). Your best bet: Go to a running specialty store, where the staff can not only measure your feet but analyze your stride and determine what kind of walker you are. (Note: Go shopping in the late afternoon when your feet are more likely to be swollen, to ensure the best fit.) If you like, you can also add these to your list: ? Socks with extra padding on the bottom. (Avoid cotton; you need socks that wick moisture away from your feet.) ? A yoga mat, so you don't slip and slide while enjoying the deep poses (and dumbbells or resistance bands if you're already advanced enough to use those; see page 247).


Follow guidelines for breakfast, lunch, and snacks. For dinner, have . . .

Mediterranean Chicken with Tomato, Olives, and Herbed White Beans

Day Four: Tuesday

1. Walk: Thirty minutes.

2. Stretch: Do five minutes of stretching.

3. Make Any Needed YOU- Turn: It's not uncommon at this point for you to have already dabbled in the neighbor's cake, picked at the kids' chips, or snuck a few bites of a butter- covered pretzel from the mall. And that's OK. Just get yourself back together.

At the next available moment, make an authorized YOU- Turn.

The next time you find yourself dancing with the Devil Dog, try these coping strategies: 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 three seconds—helps you to reset, calm down, and refocus.

The Waist Hang. Stand up straight, bend over at your waist, and let your lower back relax. Reach for the floor, grab your elbows, or hold the back of your knees. The important thing is to let all of the tension you have stored in your back and hips unwind. Relax your neck completely. If you feel tight, don't straighten your knees.


Follow guidelines for breakfast, lunch, and snacks. For dinner, have

Royal Pasta Primavera Provençale

Day Five: Wednesday

1. Walk: Thirty minutes.

2. Do the YOU Workout: Follow the twenty- minute no-weights YOU Workout, which includes both strength and stretching exercises, on page 233.

3. Call Your Doctor: Remember, waist management is a team game, and your doctor is one of your MVPs. So schedule an appointment for thirty days from now (or sooner if you have a great relationship). You can use him or her to help you in many different ways:

Update your vitals such as blood pressure, waist size, and heart rate. If you need a baseline for such numbers as HDL and LDL cholesterol (HDL is more important for women and men over sixty), now's a good time to schedule a physical, get a few blood tests, and talk to your doctor about your new plan.

Having a physical will also prove helpful when you reach a plateau—when your waist and weight loss will seem to have stalled. (Your doctor may then be able to prescribe medication that can help you get over a hump; see appendix A.)


Follow guidelines for breakfast, lunch, and snacks. For dinner, have . . .

Apricot Chicken and Green Beans with Almond Slivers

Day Six: Thursday

1. Walk: Thirty minutes.

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