Dr. Mehmet Oz and Bob Greene
  • Big food decisions should be made in the market, not in the kitchen.
  • There is no healthy breakfast option at fast food places—you have to make it yourself. It should include high fiber (such as oatmeal or bran cereal) and protein.
  • Toss out the five troublemaker foods: soda, anything with trans fats, fried foods, white bread and high-fat dairy products. "Trans fats were originally created to be a cheaper version of candle wax," Dr. Oz says. "Do you want to eat wax?"
  • Bring in foods that are high in fiber: fresh fruits, vegetables and whole grains.
  • Understand the reasons you eat when you're not hungry.
  • Quick weight loss programs can eventually inhibit losing pounds. "Your body doesn't release more than about three pounds of fat a week," Bob says. "If you lose more than that, you're really losing water weight and, to a degree, the body's capacity to burn calories."
  • Start moving, as often as you can, so that you rev up your metabolism before you start cutting calories. "People have the longest life spans in Costa Rica, Sardinia and Okinawa, Japan. The inhabitants of these areas do things like carry wood in a bag or water in a bucket—in other words, they get regular physical exercise, which helps to slow the rate of senescence (the frailty associated with growing old)," Dr. Oz says.