Dietary plans to lose weight

Jay Cardiello gets his contestant off the scale with “The No Diet Plan, " by creating simple and effective behavioral weight loss strategies such as using blue plates, or eating with your nondominant hand to help with portion control.

Premise of The No Diet Plan: Food is the Habit, not the Root Cause!

The No Diet Plan provides simple and effective behavioral strategies for sustainable weight loss.

These behavioral strategies include proper rest, nutritional awareness and finding the root cause that brought you to this point.

The no diet plan focuses on three principles: Food is the habit and merely a symptom, not the root cause!

- looks at food shopping as clothes shopping. It helps to create awareness on foods, labels colors and even how the placing of a product affects your health. This is done in order to make healthier and more affordable selections.

- it focuses on sleep: from food to proper immune functionality the no diet plan creates simple strategies to help you get your rest.

- creates a positive mindset: science is now showing that what positive or negative thoughts have extraordinary effects your body. Especially when it comes to weight loss.

Take aways:

1. Sleep is a main focus of the plan: Get a restful night's rest with green, a light lavender or pink. These colors can evoke a feeling of comfort or winding down. Be careful not to paint your walls a deep purple. This can over stimulate your brain with creativity.

2. Give your food a hand: Your hand is a great portable measuring device, and can help with portion control at each meal. Make proteins the size of your palm (3 inches in diameter) and no thicker (than palm) for meats. Produce can be measured with two fists. Carbohydrates such as pastas no bigger than your fist. Keep a serving of cheese, or fats half of your thumb.

Cup your hand for snacks. (larger or athletic men may use slightly larger portions: with 2 palms for proteins)

3. 3-Ways to look at what to eat: 1. If it goes bad for you, it's good: make produce (fruits and vegetables) a part of every meal. Americans don't eat take in enough and having a serving of a fruit and vegetable is a great way to increase your health. 2. If your great grandparents, 100 years ago, wouldn't recognize the labels…don't eat it. 3. Eat like you have a cold: You doctor would tell you to get rest, stay hydrated, eat fruits & vegetables and stay away from processed & sugary foods. Why do we always eat healthy when we're sick. Why not do that to avoid getting sick.

4. Slow down to lose weight! Did you know that it takes your brain approximately 15 minutes to realize you're full? So, to help keep your waistline and control portions, try using Chop-sticks or eating with your non-dominate hand. This simple trick will slow down food intake and help keep you weight in check.

5. Wear red for your next exercise session or walk: Red is a dominant color that is shown to increase a person's pulse, heart and alertness. Tired? Throw on a red shirt to help give you a boost for an exercise. Or, paint the walls of your garage and use the color to motivate you through your next workout session.