The Dr. OZ ‘Just 10’ Challenge

“The Just 10 Challenge is about making a small commitment with a huge payoff. Losing just 10 pounds can lower your blood pressure, reduce your risk for a stroke, ward off dementia, lower your risk for uterine and breast cancer, and lower your cholesterol up to 10%. “

 | Rule #1: Cut Out Soda

Period. Soda is full of caffeine and high fructose corn syrup. In addition to contributing to weight gain, soda increases your risk of diabetes, bone weakening and tooth decay.

 | Rule #2: Stop Eating at Least 3 Hours Before Bed

The kitchen closes 3 hours before bedtime. Schedule your dinners and eat at the table where you can be conscious of what, and how much, you’re eating.

 | Rule #3: Move for 10 Minutes Each Day

Studies indicate that moving just 10 minutes a day can improve your cardiovascular fitness and your heart health; it’s also true that you can drop 10 pounds by exercising just 10 minutes a day. Gunnar has designed 3 moves to help you lose 10 pounds:

The Cart Cleanup: After grocery shopping, take your cart to the farthest cart stand. The walk should take you about 10 minutes.

The 10-Minute Walk: Self-explanatory, but look at your bracelet and remember your commitment to spread the word about the importance of losing 10 pounds. Invite your neighbor, husband, dog, roommate…anyone to walk with you.

Convert Your Couch: During commercial breaks, convert your couch into a piece of exercise equipment. Click here to view Gunnar’s 3 total-body moves.

 | Rule #4: Exercise Portion Control

Dr. Ro’s rule doesn’t ban your favorite foods, but you must exercise portion control in order to drop lose 10 pounds. Instead of eating straight from the bag or box, a habit that makes it difficult to track how much you’re eating, portion your favorite snacks into small bowls or plastic bags. Follow Dr. Ro’s rule of thumb: Don’t eat any snacks larger than the size of you fist.

Just 10 | Rule #5: Weigh Yourself Every Day

Each day, pull out the scale, step on and be courageous, because knowing what you weigh will enable the change. Research shows that, if you track your progress and stay accountable, you will lose weight.


Here were some of the other suggestions he provided with those 5 Rules:

  • Vitamin B complex:  Vitamin B Complex metabolizes carbohydrates, proteins and and fatty acids in the body giving you the energy to exercise.
  • Take Your Vitamins:  Each day, take the following: Calcium (600 mg, plus 600 mg from food) and Magnesium (400 mg) – it supports bone strength and prevents fractures. Vitamin D3 (1,000 IU taken with DHA) can help prevent memory loss and heart disease. DHA (900 mg) supports memory and vision while decreasing heart attacks and stroke. Probiotics taken in spore form can help decrease infections and inflammations. Finally, a daily multivitamin will help counteract a less than perfect diet of nutrients.
  • Recipe Reinvention:  weight loss is about dieting smart, not hard. It’s not about deprivation, it’s about reinvention. It’s time to create healthier versions of your favorite dishes, all while remaining committed to losing 10 pounds.
  • Know Your Serving Size:  Each day, you get a total of 10 servings of the food you love, but the key is portion size. Here’s your guide:
    Proteins and Fats 4 Servings
    1 serving of chicken = 1 breast (skinless)
    1 serving of meat and fish = no larger than the palm of your hand
    1 serving of beans = 1 cup
    1 serving of cheese = the size of 2 dice
    1 serving of olive oil = the size of a poker chipComplex Carbohydrates 3 Servings
    1 serving of spaghetti = the diameter of a quarter (measure dry)
    1 serving of grains (like cous cous, rice and quinoa) = 1/2 cup uncooked; 1 cup cooked

    Fruit 3 Servings
    Whole fruits = the size of 1 scoop of ice cream
    Berries = 1 cup

    Vegetables Unlimited Servings
    You should never be hungry during the Just 10 Challenge. Fill up on the fiber and nutrients found in your favorite vegetables.

    Additionally, you can have dessert every other day. However, that dessert can be no bigger than the size of your hand.

    Click here to print Dr. Ro’s wallet-sized serving guide for women.
    Click here to print Dr. Ro’s wallet-sized serving guide for men (who sometimes need a slightly higher caloric intake.)

  • Conquer Your Cravings: Never Go HungryOnce you’ve passed the point of starving, you’re more likely to give in to your cravings and turn to less healthy food choices. Preempt your cravings by making sure to eat well-balanced meals that will help you stay fuller longer. Look for foods that are high in fiber and lean protein. Snacking in between meals helps – just make sure it’s healthy. Try fresh fruit and nuts. 

    Eliminate and Replace Addictive Foods

    Out of sight, out of mind. If you can’t see the diet destroyers, you simply can’t reach for them and indulge in mindless eating once you do. Eliminate temptation and replace reliance on food with a more constructive behavior. Engage in conversation with friends, and turn to messages of encouragement and support to stave off cravings and reinforce healthy eating habits.


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