Dr. Oz: The Fourteen-Day YOU Diet

2. Stretch: Do five minutes of stretching.

3. Do a Little Bragging: If you go public with your success, it makes turning back more difficult. Tell a friend or a coworker about the progress you've made and the changes you've noticed.

Eat!

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

Turkey Tortilla Wraps with Red Baked Potato

Day Seven: Friday

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. Restock Your Kitchen: Check your pantry for ingredients you've run out of and make a shopping list for next week's recipes.

4. Grade Yourself: Whether it's with work or a first date, it's always nice to have some way to know how you're progressing. Now is the time to take your waist measurement and weigh yourself, just to see what changes you've made. In your first week, you may see up to a one- inch waist reduction and a two- to four- pound weight reduction. You might even be able to drop one clothing size.

Eat!

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

Broiled Trout, Orata, or Branzini with Rosemary and Lemon

Day Eight to Forever: Your Reprogrammed Body

There you have it. We've given you all the tools, actions, and adjustments you need to take your body back to its factory settings, with a healthy waist and a healthy weight. Now just repeat the steps for the second week, making meal substitutions as you like (see additional recipes starting on page 289). Work smart, not hard. Week one puts you in motion and allows your body to adjust. Week two gives you seven days to practice the plan, feel what it's like to eat well, and figure out what to do if you don't. Research shows that it takes two weeks of repetitive action to make the action become automated, so now you can take the plan and tweak it. Or repeat it. Or try new dinner recipes that you can find on our website, www.realage.com. Make adjustments based on our nutritional guidelines as well as your tastes. This isn't the end of your waist- management plan; it's just the beginning.

Somewhere between the second and third weeks of the program, data show that the behavior changes that are crucial for sustained waist loss will start to become ingrained in you. About the same time, your newly detoxified body will become more sensitive to poor- quality foods. Instead, as you adopt the YOU: On a Diet habits, you will crave the foods similar to the ones we list. Your liver will enjoy not having to manage toxic elements and will pass along the love to the rest of the body by reducing inflammation. All the data we have on folks who have lost a lot of weight and kept it off points to using a steady, resilient program. You can make mistakes but still bounce back if you keep moving and keep making calm YOU- Turns without a lot of emotional baggage. The types of foods we advocate will always come to your rescue even if you make a few wrong turns, anyway.

When you reach a plateau—which you will—you will have three choices: drop another few calories from your daily intake, increase your physical activity, or see a physician about extra help if appropriate. But remember that the purpose of losing weight is to gain health, so when you reach your playing weight and your body is loving the feeling, just stay the course.

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