Skip to content
My WebMD Sign In, Sign Up

Fitness & Exercise

Font Size

Total Body Reboot


Ring 3 comprises whole grains and healthier starches (quinoa, brown rice, whole-wheat tortillas, etc.). Outside the target is everything else—alcohol, refined-sugar and refined flour products (as in chocolate-chip cookies, Twinkies, and white bread), processed foods, sweets, and most other junk foods.

“The target changes the way you think about food,” says Seebohar. At every meal, you should start at the center of the target. Choose the protein source first, then pile on the veggies or fruit, then the whole grains.

In practical terms, that means thinking of the center of the sandwich first. Then add plenty of veggies, such as spinach, tomatoes, onions, and bell peppers, and then add the bread, Seebohar says: “Usually people go for carbs first and miss all the other important nutrients.”

To keep your weight steady, change how far out on the target you eat depending on how active you are. On days when you can’t get to the gym, choose foods from Rings 1 and 2 with only a nibble from 3. On days you do work out, choose more foods from Ring 3; you need more of those carbs to fuel your workouts. “The beauty of the target is that portion control takes care of itself.

The protein and fiber in Rings 1 and 2 trigger your body to feel full—as long as you don’t eat too fast,” Seebohar says. He generally recommends eating three meals and two snacks a day to keep your blood sugar steady. But on days when you aren’t able to get to the gym, you may want to drop the morning or afternoon snack.

Seebohar’s no food nazi: He knows you need a saketini (or two or three) every now and then, and that sometimes dessert happens. “It’s a dartboard, and you’re not going to hit the target every time,” he acknowledges. “If you can stay within the rings 90 percent of the time, you’re doing really well.”

So forget counting calories, feeling unsatisfied by your meals, or cutting out certain food groups altogether: Targeting your perfect weight doesn’t get easier than this.


Related content on



Healthy Living Tools

Ditch Those Inches

Set goals, tally calorie intake, track workouts and more, all via WebMD’s free Food & Fitness Planner.

Get Started

Today on WebMD

Wet feet on shower floor tile
Flat Abs
Build a Better Butt Slideshow
woman using ice pack

man exercising
7 most effective exercises
Man looking at watch before workout
Overweight man sitting on park bench
6-Week Challenges
Want to know more?
Chill Out and Charge Up Challenge – How to help your tribe de-stress and energize.
Spark Change Challenge - Ready for a healthy change? Get some major motivation.
I have read and agreed to WebMD's Privacy Policy.
Enter cell phone number
- -
Entering your cell phone number and pressing submit indicates you agree to receive text messages from WebMD related to this challenge. WebMD is utilizing a 3rd party vendor, CellTrust, to provide the messages. You can opt out at any time.
Standard text rates apply

pilates instructor
jogger running among flowering plants
Teen girl jogging
Taylor Lautner