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27 June 2010
The First 4 Steps Needed to Succeed
in Losing Weight
Dr. Michael Roizen
In this video Dr. Michael Roizen shares his 4 tips to starting a weight loss program. He also recommends what foods you need to get rid of in your house.
Transcript:
Raena Morgan: I know this is a big question, but what is the first thing a person can do, the first focus in starting a weight loss program?
Dr. Michael Roizen: Well there are really what I call four first focuses.
RM: Four first focuses.
MR: So meaning understand you get a do over, that there is nothing that stops you from reversing any problem you’ve got, whether it is metabolic syndrome or type II diabetes or obesity. So know you get a do over. Two, know that most people have been dieting hard not smart, that is most diets are ‘how long can I hold my breath underwater-
RM: Exactly.
MR: -before I come up and gulp for air, gasp for food.’ And so- actually it’s gasp for air and gulp for food, right? But anyway-
RM: Whichever, it’s tough.
MR: But anyway, the point is that you’ve got to change the way you do it which means changing your environment. So those are the first two, know you can change and know that you’ve got to do it smart this time rather than hard. Third is walk thirty minutes and call a buddy. So one of the keys is getting a little physical activity and then we won’t stay on any plan that we by ourselves are just not good enough as human beings, I’m not good enough, I don’t know any- I deal with type A’s all day-
RM: Do you?
MR: -because I deal with executive health, and they can’t do it on their own, none of us can. Food is too powerful an addiction, and that’s the fourth one, you’ve got to change your environment which means dumping your fridge, and if you eat out a lot you got to change that too. But dumping your fridge, there are five foods you’ve got to get rid of.
RM: Okay.
MR: So we call it the rule of five from you on a diet or from our plan, if it’s got any of these five things in the first five ingredients, throw it out. Now people say “shouldn’t I put it in a bag for the homeless shelter?” No, you don’t want to kill those people.
RM: Okay.
MR: So it is saturated fat, that’s four legged animal fat, two legged animal skin, palm and coconut oil. Second is trans fat. Third is sugars, those end in ‘ose,’ glucose, dextrose, maltose, et cetera. Fourth is syrups, because those are just sugars hiding. And fifth is any grain that doesn’t say a hundred percent whole grain. If it says whole grain, that could be one-eighth of a percent according to the law. So you put a little whole grain in there, you can say whole grain, but it isn’t whole grain. Or many grains hiding as a- it doesn’t- so any of those in the first five ingredients. What we’re saying is the only way to succeed in weight loss is to change your environment, realize that saturated fat, salt and sugar are addictive; you’ve got to get those out if you’re going to diet smart. So you change your environment and you do a little walking and have a buddy. Those are the- you asked me for the first thing,-
RM: Right.
MR: -but those are really- so when we coach people, we go into their house, we clean out their refrigerator,-
RM: Dump the fridge.
MR: -clear out their cupboards, right, dump the fridge, but we’ve also got to get people walking and e-mailing or calling a buddy every day; If you don’t e-mail or call that buddy every day, you don’t really want to do it, because that’s a pretty simple thing.
RM: And you recommend using a pedometer to count your steps, right?
MR: Yeah. I still use a pedometer. I don’t go to bed without ten thousand. So I don’t know if the camera can see it.
RM: Oh, you’re at five thousand.
MR: I’m at five thousand so far today, it’s around- it’s not late in the day right now. Yesterday, 10,166, I just made it, but if you see the day before, 13,835- anyway I don’t go to bed without ten thousand.
RM: So you’re practicing what you preach, and that’s good news.
MR: Well it’s also I practice being healthy. It’s my own health. I don’t really do it for T.V. or you-
RM: Right, okay.
MR: -although I might do it for you, but I don’t do it for you. I do it because it is fun and it’s easy to stay healthy and it’s much more fun when you are healthy.
RM: Okay. So you gave us the first five things to do.
MR: Four.
RM: Four?
MR: You added the pedometer. You gave us number five.
RM: Okay. Thank you, Doctor Roizen.
MR: Privilege.
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