Must-Try Tips to Lose Weight the Smart Way | Oz Weight Loss - video Dailymotion

Dr. Oz

Fitness trainer Jenna Wolfe shares her best tips on how to make healthy eating and weight loss a reality.

Transcript

00:00 You find time to exercise.

00:01 I'll be clear about this.

00:02 You got two young children.

00:03 I do.

00:03 Works, obviously, full-time job.

00:05 Explain to folks how you make time

00:06 without being Superwoman.

00:08 So I had to figure this out by trial and error.

00:10 I had to learn how to reprioritize everything I did.

00:12 What do we do?

00:13 We go throughout the course of our day.

00:14 At the end of the day, we said,

00:15 "Oh, I just didn't get a chance to work out,

00:17 "and I was so busy, I didn't get a chance to eat well."

00:19 You have time to brush your teeth.

00:20 You make time to pick up your kids from school.

00:22 You have time to go to the grocery store.

00:24 You have time to finish that project at work.

00:26 So make time for the most important thing in the world,

00:28 and that's you.

00:28 If you don't work, no one around you works.

00:30 So take three days a week,

00:32 and make working out and eating well

00:34 the first thing on your to-do list

00:35 over the course of the day.

00:36 That's how you reprioritize.

00:38 All right, so I'm gonna take your motivational approach.

00:40 Yeah.

00:41 We're gonna apply it to some survey questions.

00:42 Remember we had that,

00:42 the American Great Weight Campaign poll,

00:45 where we asked 1,000 people what they think,

00:46 that big poll that's become so popular now?

00:49 72% of you said that you dread a diet.

00:53 When people face dread, they don't wanna do it.

00:57 So it's not just about motivation to make time.

00:58 It's about motivation to get past the dread.

01:00 How do you do that?

01:01 We all know this.

01:02 This is not something everyone in the audience knows

01:04 that it's about self-control.

01:05 You have to train your body.

01:07 The same way you'll train a baby to sleep through the night

01:09 in the first couple nights.

01:10 They wake up, they don't like it.

01:11 But then you get them on a schedule,

01:13 and they eventually learn how to do it.

01:14 Your body's the same way.

01:16 Train your body how to eat, when to eat,

01:18 and eventually it'll become second nature.

01:21 We don't wanna deprive ourselves of anything,

01:23 but get yourself on a really good, strict schedule,

01:25 and your body will respond to that.

01:27 Right, the other thing we talk about in the diet a lot

01:29 is this water lemon mix.

01:31 Remember, you all remember that thing?

01:32 People love it.

01:33 It's a very old remedy.

01:34 It's used by the Ayurvedic traditions quite a bit

01:36 in India, et cetera.

01:37 You've got a better idea.

01:38 So we've got the lemon idea here,

01:40 which I happen to like a lot.

01:41 So it's the first thing I do in the morning.

01:43 This is before coffee, before anything else, lemon water.

01:46 What do you do when you first get up?

01:47 Same thing.

01:48 First thing, before you do anything,

01:49 before you get out of bed, whatever,

01:51 you sit up and you drink 20 sips of water.

01:53 Don't count ounces, don't count cups or glasses.

01:56 Swallow 20 times.

01:57 It's about eight and a half ounces of water.

01:59 Wakes you up, gets your body going,

02:01 lets your body know that we have a full day

02:03 of activities going.

02:04 20 sips of water, that's all you have to count,

02:06 and I find that's an easy way for me

02:07 to get water in my system.

02:08 Why count sips rather than just putting a big glass

02:10 and chugging it down?

02:11 No, no, no, people like to count.

02:12 They like to know when they're done, right?

02:13 You're done at 20.

02:15 I like to know, oh, I'm at 17, I have three more.

02:17 Otherwise, guess what?

02:18 I'd probably be done at 17 and leave a little bit

02:20 of water left in my glass.

02:21 Bam!

02:22 (laughs)

02:23 Sorry, that was a little intense, but that's all right.

02:25 So, let's go back to the poll for a second.

02:26 75% of you say you have control over your weight,

02:31 but you don't know what diet will get you there.

02:35 I wanna talk about this for a second 'cause it's important.

02:37 The implication also is if you're not losing weight

02:39 and you control your destiny, it's your fault,

02:41 which I also wanna address today.

02:43 What do you think about that survey question?

02:44 It's true.

02:46 We have control over it.

02:47 It's on us.

02:48 We could choose to have one cookie or three cookies.

02:50 We could choose to have three slices of pizza

02:53 or one slice of pizza.

02:54 You have to understand what self-control is

02:56 because without it, we're just off the rail.

02:58 So, 100% the onus is on you to be able

03:01 to make those choices.

03:01 We know it's on us, but you have to be able to do it.

03:04 You have to have the willpower and the self-control.

03:06 It's the most important thing.

03:08 We go through life with one body.

03:09 This is all we get.

03:11 You don't take care of this now, you will pay for it later.

03:14 If you think about that in those conditions,

03:16 in those terms, I promise you, you'll make better choices.

03:19 I find a lot of folks work really hard at their dieting,

03:22 but they don't work smart at their dieting.

03:24 That's a big point, I think, for a lot of us to understand.

03:26 There's some big mistakes we make

03:27 thinking about the process.

03:28 It happens all the time.

03:30 Look, one of the things I talk about a lot is your core.

03:32 Your core is so important, and it's not just working abs.

03:35 It's this whole area, front and back,

03:36 and you can work your core all day long

03:39 without having to go to the gym.

03:40 For example, say I were to kick you in the stomach.

03:43 Okay, so I'm gonna kick you in the stomach.

03:44 So if I were to, okay, well, a little lower

03:46 than I wanted to, but if I were to kick you,

03:48 you would, and I'm sorry about that.

03:49 I was like this, you know.

03:51 You would brace yourself, right?

03:52 You would engage your core completely.

03:54 I want you to do that all day long.

03:55 Work your core from the inside out.

03:57 It's something small that you can do all day

03:59 without having to get to a gym.

04:00 So you really are working this midsection,

04:02 and you will tone it up, and I do this,

04:05 it's second nature to me at this point.

04:05 - So you're not sucking, everyone can do this with us.

04:07 You're not sucking it in.

04:08 You're saying just be firm. - Not sucking it in.

04:08 You're just being firm with it.

04:10 So like, again, if I were-- - Punch the person next to you,

04:12 please, in the stomach. - Let's go ahead and do that.

04:13 Just whack the person next to you.

04:15 You know how you brace?

04:15 That's engaging your core.

04:17 If you can keep that going all day long,

04:19 I promise you it'll become second nature to you.

04:21 - Come over here.

04:22 There's also an important post-workout trick you have,

04:24 which is to have the right kinds of snacks.

04:26 - Very important.

04:27 - So this is a cucumber sandwich.

04:29 What is this for?

04:30 - Yeah, so I love after a good workout

04:32 to get protein back in your diet.

04:33 You've just worked out, you're sweaty,

04:34 you need to replenish, you need to refuel,

04:36 the right kind of food.

04:37 A little bit of complex carbohydrates and some protein.

04:39 Hummus on pita with some vegetables, cucumbers, and tomatoes.

04:43 Great way to get something in.

04:44 Small, small little meals and snacks.

04:46 - So you don't mind a little bit of carbs?

04:47 - Nope, I don't mind some good complex carbohydrates.

04:50 Whole wheat, whole grain, I'm fine with that.

04:52 - What's this for?

04:53 - So again, you want some protein.

04:55 Some yogurt, some oatmeal, maybe some chicken sausage.

04:58 I love to sprinkle slivered almonds so it's less fat,

05:00 but you are still getting the protein into your diet.

05:02 It's a great little post-snack.

05:04 And then sweet potatoes, great complex carbohydrates.

05:07 Well, let's sexy it up a little bit.

05:08 Let's add some protein.

05:09 This doesn't look very sexy,

05:12 but I promise you when it goes in your system,

05:14 your organs are gonna be like,

05:14 "Thank you, that was the sexiest post-snack."

05:16 - Thank you for watching.

05:17 Don't forget to subscribe and turn on notifications

05:19 so you never miss out on new videos to live the good life.

Must-Try Tips to Lose Weight the Smart Way | Oz Weight Loss

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