♪ music ♪ [Barbara Hannah Gufferman]
Whether you're trying to lose 5 pounds or 50,
I'll show you what to eat and when
to help you shed that weight
and keep it off. Stay tuned.
[The Best of Everything with Barbara Hannah Grufferman]
Health experts may not agree on how to lose the weight,
but they do agree on this one thing,
when you go on a diet, you are doomed to fail
[95% of People Who Go on a Diet Regain the Weight Within 5 Years]
because diets don't work. [repeated in onscreen text]
In fact, we have less than 10% chance of succeeding.
And very often when we lose the weight, we often gain it back.
[108 Million—Number of People Who Are on a Diet Now in the US]
And this kind of yo-yo dieting
can wreak havoc with our metabolism and bodies.
[5—Number of Times a Typical American Tries to Diet Each Year]
It makes it harder and harder to lose weight in the long run.
Not Good! I gained almost 15 pounds
when I turned 50 a few years ago,
but then I took control, and I interviewed
some of the best experts in this country and followed their plan
[85% of People on a Diet Are Women]
And I'm thrilled to share with you everything I learned.
No magic here—to lose weight we need to eat less. [Eat Less. Reduce Portion Size]
Keep physically active to help keep the weight off. [Move More. Do it Regularly.]
This plan calls for eating every [Don't Starve]
few hours so you don't get hungry. [Improve Energy Level. Prevents Muscle Loss]
Steer clear of processed foods [Choose Wisely]
that are high in fat, salt, and sugar. [repeated in onscreen text]
Your grandmother was right— the best way to start your day [Make Breakfast your New BFF]
is with a healthy breakfast. [Make Lean Protein Part of Your Breakfast]
Drinking lots of water is essential and it keeps hunger away. [Drink 8 Cups a Day]
Studies show that people who keep a journal [Write it Down]
lose more weight than those who don't. [Write Before you Bite]
We're not counting calories with this plan,
but we are keeping tabs on portion size. [repeated in onscreen text]
So, for example, one serving of fish
—always a great choice—
is the size of my whole hand. [repeated in onscreen text]
But for chicken and beef, you want to go a little smaller
and that will be the size of my palm. [repeated in onscreen text]
When planning your meals, you want to think like this— [Meal Planning]
vegetables, grains, beans, proteins. In that order!
Okay! Are you ready to feel healthier, better, lighter, [repeated in onscreen text]
starting right now? Let's go!
Start your day with some healthy carbs and protein. [Breakfast]
Have one slice of whole wheat toast [repeated in onscreen text]
or brown rice cake with a little bit of nut butter.
A cup of coffee or two is great,
but steer clear of artificial sweeteners if you can.
Think about having one or two eggs scrambled or as an omelet, [repeated in onscreen text]
mixed with some dark, leafy greens like cooked kale or spinach.
Having some of this will stop your [Mid-Morning Snack]
blood sugar level from dipping.
Have a half cup of fat free plain Greek yogurt [repeated in onscreen text]
or some cottage cheese mixed with a half cup of blueberries.
It's a superfood. [Mid-Morning Snack]
Try to get a lot of vegetables, a little protein, [Lunch]
and a small amount of carbs into this meal. [repeated in onscreen text]
A really good option is a salad [Salad]
made with chicken, mixed vegetables, and beans [repeated in onscreen text]
or a bowl of cooked, dark, leafy greens
mixed with a half cup of brown rice
and a half cup of beans.
This essential pick-me-up [Afternoon Snack]
will keep you from crashing
Have a piece of fruit or a serving of nuts— [repeated in onscreen text]
around ten almonds is a serving.
Or try some carrots with hummus, or some other healthy dip.
Refresh yourself with water or green tea,
but steer clear of soda or coffee.
Start every dinner— whether eating in or out—
with a big, green salad filled with dark, leafy greens, [repeated in onscreen text]
mixed with a little olive oil and lemon juice or vinegar.
And eat a small amount of protein
and a healthy carb like a half sweet potato,
or a healthy grain like a half cup
of brown rice or some quinoa. [repeated in onscreen text]
Make sure you have mostly vegetables
on your plate —that's key.
If you're skipping animal protein,
double up on your healthy grain.
And a few nights a week, consider having a glass
of heart healthy red wine, but still drink a lot of water.
If you're trying to lose weight, [Dessert]
skip dessert altogether —as hard as that is—
but if you need a little something to satisfy that sweet tooth,
try an ounce of dark chocolate or a piece of fruit. [repeated in onscreen text]
Here's a good tip— keep a little baggie filled
with small pieces of dark chocolate
so you're not tempted to eat an entire bar.
So, does it work? [$40 Billion—Amount Spent on Losing Weight]
Well, 7 years later, I'm still on the plan
and I've kept the weight off.
Dieting never worked for me, but eating well does.
Until next time remember this,
we can't control getting older, but we can control how we do it.
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It's that easy to live your best life after 50.
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