Transformation Nation

Transformation Nation

It’s time, America. We’re on a mission to change the shape of the country, so Dr. Oz, Weight Watchers and Sharecare have joined forces to create Transformation Nation -- the most ambitious weight-loss program ever. Transformation Nation will help you drop those extra pounds and enjoy better health along the way. Join Dr. Oz and a powerful team of health professionals to tackle the seven key steps to weight loss and healthy living. The new, healthier you will look and feel like a million bucks!

Recently Answered

  • 4 Answers
    A

    My favorite post-workout food is a whey protein shake with peanut butter and a banana:

    2 scoops of vanilla whey protein powder
    2 tbsp. of low-fat or almond or peanut butter
    1 banana
    8 oz. of cold water and a few ice cubes  

    Blend well and enjoy! 

    This protein shake packs a whopping 33 grams of protein, 2 grams of fiber, 14 grams of carbs, 18 grams of fat, and amino acids for muscle recovery.  It’s also low in sodium.

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  • 4 Answers
    A

    Making time for exercise is like taking time to breathe for me. I'm fortunate to work from home quite a bit and have a wonderful paved running trail within a minute’s distance - I use my lunchtime to get in 3 miles, 3 times a week. I'm in the gym 3 evenings during the week for an hour and a half. It's the same time each day so I may schedule things around my workouts - not schedule my workouts around other things.

    My Saturday and Sunday workouts are first thing in the morning so they don't really have a huge impact. I think of the amount of time that I wasted while sitting on the couch watching TV or do other random things. If I can't watch TV on a treadmill, I can get on the floor and do pushups and sit-ups during commercials. There really is no excuse not to get at least 30 minutes of activity every day. Not to cheat family time, my entire family - including my mom - will work out with me during many of my workouts. 

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  • 3 Answers
    A

    Even though I do eat 5 times a day, balance my proteins and carbs appropriately, and calorie load in the morning with good wholesome foods - I still get cravings often. Knowing that when I do get my cravings it could very well be from dehydration, I will grab a glass of ice water. If I'm at a point where I know water just won't cut it and I need something with flavor - I will drink a hot tea - preferably a rooibos herbal blend with orange and cinnamon or ginger orange pu-erh. The warmth tricks the stomach, the flavor is satisfying, I don't have to add sugar (because of the great flavor) so that doesn't mess with my sugar levels, and I don't feel guilty! Those things are easy if I'm home.

    What if I'm out and about and that fast food really does just seem easy? I take a stainless steel bottle of ionized water when I'm going to run errands to stay hydrated. Because I plan my snacks for the week ahead of time, it's easy to pop a snack sized baggie of "chickpea popcorn" or homemade trail mix in my purse to take off the edge. It requires discipline and sometimes it's really just mental. I leave myself sticky notes on the fridge and in the pantry "you've worked SO hard to get where you are - don't blow it now."

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  • 2 Answers
    A

    Stress is a hard one! I am just very aware that stress releases the hormone cortisol and cortisol increases belly fat and since that is area I struggle with I try to alleviate as much stress and conflict as possible.

    How do I do this? Through daily mediation. Every morning that I wake up I am grateful for being alive. I stretch and say that today is going to be a GREAT day (I set a tone by positive thinking) then if I have a conflict I try to stop and mediate and ask for guidance on what is the right thing for me to do. Also every night before I go to bed I do mediation and visualization!

    However the BEST stress buster there is exercise. Exercise for me I a killer stress buster. I love punching a punching bag! Or doing HIIT intervals or running etc.! These are all ways to alleviate stress but working out and releasing those feel good endorphins!

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  • 1 Answer
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    First it wasn't just one doctor. It was FIVE. One doctor (general) used the word "obese" and compared me to my father - who just a few months back passed away due to obesity complications. Another doctor (cardiologist) told me I had an enlarged heart and possibilities of future blocked arteries. The third (pulmonologist) told me I not only had exercised induced asthma, but sleep apnea. The fourth (internist) - diverticular disease at the age of 40! And the final one (gynecologist) - Imagine being told you couldn't attempt having your third child because you were too fat! Reality check folks!!! Listen to your doctors and improve your health today!
  • 1 Answer
    A

    For me sleep is necessary for two health related reasons, weight loss and to manage my Crohn's disease. I know that if I don't get enough sleep that I start to choose foods that are fast rather than stop to cut up fruit or vegetables. This generally leads to junk/fast food which is really bad for my Crohn's. Getting enough sleep also helps me feel good before, during and after exercise. I know when I don't get enough sleep my exercise will also start to suffer so proper sleep is really important.

  • 1 Answer
    A

    As an empty-nester, this is much easier to do without the added stress of carpooling kids to activities. I divide the chores with my wife and we plan together solo time. For instance, Friday she is meeting a girlfriend for breakfast, and I'm going golfing. (You decide who got the better deal!)

  • 1 Answer
    A

    I like to sit down on the weekend with my husband to plan our meals. We'll pick the protein and then work on side dishes. This helps because then we can make the shopping list together so if there are things he wants (or doesn't want) then I know that and can buy that so I only make one trip to the store per week. It also helps us try new recipes that we find in magazines or cookbooks because we'll sit down with those too and review them to decide if we'll have enough time to prepare them during the week.

  • 1 Answer
    A

    I boost my metabolism several different ways:

    1. By eating every 3 hours. I eat breakfast within one hour of rising and eat every 3 hours after. By doing this metabolic furnace stays revved up and it increases your basal metabolic rate! Thus keeping the calorie burn high throughout the day!  This also keeps insulin levels steady so you don’t have the insulin spike and crash. So I have 3 full meals per day and snacks in between
    2. I eat protein at EVERY meal. Protein increases metabolism and helps you stay full longer
    3. I do cardio and strength training at least five days per week. Exercise burns body fat by torching calories! I love HIIT (high intensity interval training) the most because you can maximize the workouts and calorie burn in LESS time and strength training builds lean muscle mass! Lean muscle mass increases and burns more calories at rest. So the more muscle mass you have the more calories you burn!

    These 3 things are the most important ways for me to keep my metabolism high and my energy up!

  • 2 Answers
    A

    I don't have any kids of my own but I do have a niece and nephews and friends with children and I think it is important to set a good example for them. I'm generally reaching for fruits/vegetables and encourage them to do the same. I also encourage them to drink lots of water, especially in these hot summer months to stay hydrated.

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