How To Lose Weight Like The "biggest Loser"

The television show "The Biggest Loser" features contestants who lose enormous amounts of weight each week. The contestants on the show have access to dedicated personal trainers, expert nutritionists and psychological consultants. You can lose weight using methods similar to those the contestants use. Check with your doctor to determine your correct weight range, and set your weight loss goal. Although you probably will not lose 15 or 20 pounds in one week, the techniques you learn can help you reach your own personal goal.

Step 1

Eat little or no processed and boxed foods. The contestants on the show eat foods that still resemble their original form, such as oatmeal, vegetables, raw fruits, low-fat dairy and lean meats. These types of foods make up the foundation of a healthy weight-loss diet. The book "The Biggest Loser" written by Maggie Greenwood-Robinson, Ph.D., recommends eating four servings each of fruits and vegetables; three servings of proteins, which include dairy; two whole-grain servings; and one serving of fat, sweets or alcohol each day.

Step 2

Avoid foods high in sodium, trans fats and sugar. The show contestants rarely eat sweets and avoid fatty foods completely. Fats and sugars are not only high in calories, but also bad for your cholesterol levels and heart health. Look for hidden sources of sodium, such as spaghetti sauce, spices and even frozen vegetables. According to WomensHealth.gov, from the National Women's Health Information Center, trans fat is most prevalent in processed foods like cake mixes, cookies, chips and crackers. Avoid sugar and forms of sugar by reading the labels on foods you buy. Do not eat foods that contain dextrose, fructose and sugar syrups.

Step 3

Eat regular meals throughout the day. Never skip breakfast, and choose foods that are high in protein and fiber to keep you full. The contestants on the show drink a lot of water and do not skip meals. A 2005 study published in the "American Journal of Clinical Nutrition" and led by Hamid Farshchi from the Queen's Medical Centre at the University of Nottingham, England, found that eating regular meals throughout the day helps stabilize blood sugar and cholesterol levels. Make certain you are eating the proper number of calories, whether you eat three larger meals or six smaller meals a day.

Step 4

Exercise every day. One characteristic of the show contestants is that they work out for four or more hours a day. According to an interview with "Time" magazine, Jillian Michaels, personal trainer for the show, says, "You only want to work out like that when you're being medically supervised." Make time in your day to exercise for an hour a day. Begin with a slow, long cardiovascular exercise like walking or riding a stationary bike. Increase your speed as you are able. Look for opportunities in your day to keep moving. Instead of watching television at night, walk on a treadmill or go to the gym.

Lift weights every other day. Resistance training will help you tone your muscles. Use weights, resistance bands and static body poses.

Tips and Warnings

Vary your exercise routine regularly. Keep your calorie levels appropriate for your age, weight and height. Hire a personal trainer to teach you the proper weight-lifting techniques. Plan your daily meals in advance. Cut fruits and vegetables ahead of time to have healthy snacks on hand.
Consult with your doctor, and ask him if you are healthy enough to engage in strenuous cardiovascular exercise. Avoid non-prescription diet supplements.