Dr. Oz’s 11 Week Healthy Weight Loss Challenge (Move It and Lose It)
Dr. Oz will help you lose weight
Doctor Oz announced his most ambitious healthy weight loss challenge ever (“Move It and Lose It”), starting on his January 3, 2011 show and lasting for 11 weeks. Dr Oz said that there is nothing particularly notable in the choice of 11 weeks as the duration of the healthy weight loss challenge but he did say that 11 is considered to be a lucky number, his birthday is on the 11th (of June!), it typically takes about 3 months for people to make significant lifestyle changes, and, to go with the theme, he will had 11 experts to guide participants through their healthy weight loss goals. The experts provided guidance and motivation, webcasts, exercise videos, behavior modification tips, and answers to health and fitness questions.
In the past year and a half, Dr Oz has helped 100’s of 1000’s of people to lose weight, including people like Rocco the Cowboy. Now, Dr Oz is teaming with Nike for his first ever customized and interactive fitness exercise program and healthy weight loss diet plan. Every tool that you need for this weight loss diet plan is online and free such as your own personal health assessment, a food tracker to help you make better food decisions, your own personal fitness training exercise guide, and motivation to keep you going in order to make this healthy weight loss diet plan a success. The Dr Oz 11 Week Healthy Weight Loss Challenge really is a revolutionary program.
Dr Oz’s 11 Week Healthy Weight Loss Diet Plan: 5 Steps
Healthy Weight Loss Diet Plan Step #1: Assess Your Health
The first step in Dr Oz’s 11 Week Healthy Weight Loss Diet Plan is to assess your health. Look at your height and weight to figure out your BMI or Body Mass Index. Dr Michael Roizen said that this is a critical number because it works for everyone and tells you how much fat you have and how much you have to lose.
You calculate your BMI by using the following equation:
your weight (in pounds) X 703
———————————————————- = BMI
height (in inches) x height (in inches)
Example of how to calculate your bmi:
Let’s just say you are 169 pounds, and you are 5’4”. There are 12 inches in each foot, so if you are 5’4”, you are 5×12=60+4=64 inches
So applying this formula:
169 X 703 118,807
———————– = ————————- = 29.00 That is your BMI or body Mass Index
64 x 64 4,096
Dr Oz showed a chart so that we can figure out how bad (or good) our BMI numbers are:
40 or greater = Morbidly Obese
30 – 40 = Obese
25 – 30 = Overweight
25 or below = Normal
Dr Oz said that most people are not at 25 or below and, if you are in the 25 – 30 range, there are not too many health penalties so he is not overly worried about people falling in this range. However, if you are in the Obese category, an article in the New England Journal of Medicine found that your chances of dying increase by 40%. If you are in the Morbidly Obese category, your risk of dying is 250% more than normal.
Healthy Weight Loss Diet Plan Step #2: Set Weight Loss Goals
The second step in Dr Oz’s 11 Week Healthy Weight Loss Diet Plan is to set a weight loss goal. Here are some long term goals that Dr Oz showed in terms of recommended heights and weights.
Recommended Height & Weight Chart
5′3″ = 121 – 141 lbs
5′4″ = 124 -145 lbs
5′5″ = 127 – 150 lbs
5′6″ = 130 – 154 lbs
5′7″ = 133 – 159 lbs
Dr Oz said that it is crucial to track your weight, because people who track are twice as likely to lose the weight that they want and they are four times as likely to keep it off.
Healthy Weight Loss Diet Plan Step #3: Become a Food Logger
The third step in Dr Oz’s 11 Week Diet Plan is to become a Food Logger. Dr Oz said that you need to account for every bite of food that you take and he makes it very easy to do so with Dr Oz’s 11 Week Interactive Diet. You just type in the food that you eat (and there are 70,000 foods from supermarket brands to restaurant chains) and it calculates how many calories you are eating. You can see how your decisions impact you and you can even plan out your menu in advance for the whole day. There are 8 different food plans – such as one for vegetarian meals and one for if you want a night out so you need to budget your calories carefully during the day. There are 5,000 different meals depending on what you want.
Healthy Weight Loss Diet Plan Step #4: Join a Weight Loss Community & Chart Progress
The fourth step in Dr Oz’s 11 Week Diet Plan is to join the weight loss community and chart your progress. By joining the Dr Oz Weight Loss Community and charting your progress, you will never be alone – which is a key to the most successful weight loss programs. You can talk to people every single minute and there are even pages similar to Facebook pages where you can connect with friends, professionals and fitness trainers.
Healthy Weight Loss Diet Plan Step #5: Dr Oz: Commit to 30 Minutes of Exercise a Day
Dr Roizen said that if you exercise 30 minutes a day, that alone will help you to lose 20 pounds in a year, because even when you are not moving, by exercising your muscles burn more calories even when you are resting.