Dr. Oz's 100 Weight Loss Tips 5

1. You don't have to make a three-digit number your weight loss goal. Aim for a certain dress size or waist measurement.
2. Go lean with bean protein. Beans are an affordable and healthy alternative to meats and are wonderfully filling.
3. Energize plain-tasting proteins such as eggs or chicken with metabolism-boosting chili pepper sauce.
4. Try a plain Greek yogurt with frozen berries for a pre-workout boost.
5. Turn dinner into a healthy lunch the next day by wrapping your lean leftovers in a whole wheat wrap. Add a little Dijon mustard or curry powder for added flavor.
6. Eat a rainbow of colors. Have at least one brightly colored fruit or vegetable in each meal, and, if appropriate, eat the skins -- that's where you'll find a powerhouse of antioxidants.
7. Make an office snack box of your own so you're not tempted by your colleague's candy bowl. Fill it with small individually packaged portions of soy chips, almonds and dried fruit.
8. For a thicker, creamier texture, choose low-fat, unsweetened Greek yogurt. Loaded with protein, calcium and natural probiotics, it makes for a tasty snack any time.
9. If you're 'cooking' food in the microwave, chances are you're eating unhealthy packaged foods. If you must microwave, consider soy chicken patties, veggie burgers or steamer vegetables and brown rice.
10. Make your wardrobe match your goals. As you lose weight donate the clothes that no longer fit you as an incentive to stay on track.
11. Pick up a 5- or 10-pound weight at the gym and visualize that weight coming off. Holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be.
12. If you find yourself at a weight loss plateau, up the duration of your exercise routine by five minutes.
13. Pounding out your meat will help healthier portions go a longer way visually, and it's good stress relief.
14. Silken tofu makes a wonderful replacement for cream in some recipes.
15. Save 85 calories just by swapping mustard for mayonnaise in a sandwich.
16. Do your best to ensure you're not eating after 7 o'clock at night. You're more likely to make unhealthy choices and less likely to sleep as well after a late meal.
17. Try a pasta-less spaghetti by mixing shredded zucchini, veggie meatballs and raw tomato sauce seasoned with a dash of zesty oregano.
18. Fresh herbs can really zing up a healthy meal. Try growing some in the kitchen using a strawberry pot. Preserve the flavor by adding fresh herbs at the end of the cooking process
19. Fast food is salty food. If you cut back on the salt, in a few weeks you'll be able to better taste the natural salts in food and may not crave the junk as much as you used to.
20. The rub on ground turkey is that it's dry. Add some olive oil and finely blended onions to a turkey burger or turkey meatball to enhance its juiciness.