Oprah: Tiffany, you sound like one of those people who we often see at the gym where we always say—Bob and I used to have this thing. We used to go to the gym together. We don't go to the gym together.
Oprah: We used to go to the gym together, and we'd see people on the treadmills who were just sort of comfortably—ah.
Bob: Reading. Sitting on the bicycle.
Oprah: Sitting on the bicycle and Bob would say ,"We should offer they have a cocktail." So if you can hold a cocktail while you're on the treadmill, it means you're not moving fast enough. May I suggest, too, what I do is put the treadmill on the incline before I step on it. So I would start at a 2 incline, just at least a 2 incline. If you put at least 1 and a half to 2 incline, you—didn't you used to tell me that you replicate being outdoors?
Bob: You do. In fact a treadmill, because the belt is moving, it's an easier activity than moving your body weight outside. So to compensate for that, you should start with at least a 2 percent grade and it will overcome that and it will mock more like you're walking outside. However, very quickly, that's the key to exercise, you're going to train, when you start using that hill, in two weeks, a lot of good training takes place and you need—
Oprah: To move it up.
Bob: —to move it up even further. That's the other mistake. People think they need to punch the exercise time clock. No. As you start to drop weight, the same amount of work no longer challenges your body.
Oprah: Two percent won't be enough.
Bob: So it's a constant challenge as you drop weight, that treadmill, the speed needs to move up, or more important, that hill needs to move up.
Oprah: And that's—how I do it, Tiffany, is that I use that as sort of my training technique. So if you start out on a 2 incline, say by next week I'll add at least—move to another half a grade or move to a 3. And then by the next week you move to a 4, but you will see, you know, immediately you'll start to feel that, "Oh, this 2 is really easy." But if you put it on the incline before you actually step on it, you won't notice it as much. The problem is if you've been going flat and then you change it to an incline in the middle of it you'll think, "Oh, oh, oh, this is too hard." So my suggestion is, put it on the incline that you want before you even step on it. Thank you.
Tiffany: Okay. Thank you.
Oprah: Moving on to food. Let's get to the specifics, Bob. What's the first step in the Best Life Diet plan?
Bob: Well, the first thing you really want to do, I believe in gradually making changes. The worst thing you can do is drastically cut calories. We know that doesn't work.
Oprah: It makes you miserable and then you lie to yourself.
Bob: Your body has a very sensitive meter. When you cut more than 300 calories out of your day, you'll lose water, you'll lose some fat, you'll lose the ability of the muscle and all kinds of good things that you need, so you'll see temporary results. But the most important thing is you'll lose your metabolism over time. So it's really important to just cut a hundred or two calories out. So the first phase of my program, I want you eating breakfast. First phase is all about revving up your metabolism, increasing your exercise. Breakfast increases your metabolism and causes you to eat, on average, a hundred calories less per day, people who eat breakfast. So it's important. It needs to be a healthy breakfast. The rest of your day you can stray in the first phase but eat a healthy breakfast.
Oprah: So let's look at what do you call healthy?
Bob: Well, a smoothie made with soy milk or 1 percent or skim milk would be healthy. Egg-white omelet or you can even add a yolk in there if you don't struggle with your cholesterol. Peppers. Mushrooms. Stuff it with great vegetables.
Bob: Cereal. Healthy cereal mix where the cereals are mixed together, but all those cereals don't have added sugar, and there's a lot of great ones on the market, and you know about a lot of those. But, again, you get in trouble with what you put on top of it.
Oprah: And also get in trouble with volume. There are people who we've done who don't eat one bowl of cereal or an ounce or two of cereal, but they're—you guys have got food you're bringing in? But they eat, you know, two or three bowls of cereal, so it's also about volume. And what is this?
Bob: This is just some of the Best Life food. One of the worst things you can do on a diet or a healthy way of living is your food reminds you that you're on a diet.
Bob: And I know you've had this before. (Indicating.)
Oprah: Oh, is that the smoothie I love? Yeah.
Bob: This is the smoothie. It's actually been modified. Lower in calories. It uses a Hershey cocoa and not pure chocolate. It drops the calories even further. And uses a Silk soy milk and it uses banana and peanut butter, and you want to pick a peanut butter—I give the seal to Smart Balance, which is a no transfat and it has the omega-3s in it, so this is an enormously healthy meal—
Oprah: "The seal" meaning the Best Life Seal.
Bob: The Best Life Seal.
Bob: And there's nobody that drinks that that thinks, "Oh, I'm on a diet." It doesn't hint of that.
Oprah: Okay. This was just made upstairs. What is in this? Soy milk and—
Bob: Soy milk, banana, peanut butter. Also it has a product—
Oprah: It's really good.
Bob: —it has egg whites in it for consistency, and we use—again the seal goes to a product called All Whites. And actually all these recipes are on Oprah.com.
Oprah: And this is a chili dog?
Bob: No, this is actually a sloppy joe.
Oprah: A sloppy joe.