"The Biggest Loser" is a TV show that follows the progress of contestants as they try to lose weight. Contestants are advised by nutritionists and trainers on the steps they should take to support weight loss. The winner of each series is the person who has lost the most weight, and winning contestants receive cash prizes.
Snacking
Do not taste your wares when baking. Keep a bowl of baby carrots by the range that you can nibble on should you feel tempted. Alternatively, try chewing a piece of mint-flavored gum. Before going shopping, pack some healthful fruit or vegetable snacks into your bag. This will reduce the risk of succumbing to unhealthful junk snacks in mall food courts.
Portions
When eating out, divide the food on your plate into two sections. One side will be for foods you will eat at the meal, and the second section will contain food to take home. Because most restaurant portions are oversized, this is a convenient way to ensure that you don't consume the equivalent of two meals at one sitting. At home, use smaller plates to trick your mind into thinking you have eaten a considerable portion. According to "The Biggest Loser" trainer Bob Harper, if you don't have measuring cups available when cooking you should use your fist as a guide to the appropriate portion size. Regardless of what food you are eating, your portion should be roughly the size of your fist.
Treats
Instead of drinking a calorie-laden drink from a coffee shop, make your own. Add cooled coffee into a glass of ice cubes, and add a small scoop of fat-free vanilla ice cream. Sprinkle with nutmeg, or cocoa powder for added flavor. For a low-calorie version of chocolate covered strawberries, dip half a dozen large strawberries into fat-free chocolate sauce.
Alcohol
Avoid wasting precious calories on "empty calories" such as those found in alcohol. If you drink an alcoholic drink, mix half a glass of wine with sparkling water for a low-calorie spritzer. If dining out with friends, save your alcoholic drink until dessert. If you drink alcohol at the beginning of your meal, it could lead to uninhibited eating, or unsuitable-food choices during the remainder of the meal.
Fitness
Jumping rope is an effective exercise to burn calories. If you do not find the time to devote to a specific exercise, try to do other activities that involve moving. Carrying a toddler, using the stairs instead of the elevator or walking to speak to a coworker instead of emailing are small steps that will add up.
Motivation
If you feel despondent during your diet, fill a backpack with items that weigh the equivalent of the pounds you have lost. Put the backpack on and climb some stairs. When you remove the backpack and see how much better it feels without the weight, you should be in a more positive frame of mind about your diet. If you do not feel motivated at any time, don't read this as a sign that you will fail. Your success depends on how fast you can bounce back from the difficult times.
Education
Cheryl Forberg, a nutritionist who councils new contestants on "The Biggest Loser," says one element that most of the new arrivals have in common is they are unaware of which foods are healthful. Furthermore, they have no idea how many calories they should be consuming, or how to distribute calorie intake throughout the day. Foberg recommends educating yourself on the nutritional pros and cons of the foods you eat, to maximize your chances of weight-loss success.
References
- NBC: The Biggest Loser
- NBC: The Biggest Loser League
- "The Biggest Loser 30-Day Jump Start: Lose Weight, Get in Shape, and Start Living the Biggest Loser Lifestyle Today!"; Cheryl Foberg; 2009
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