How Much Weight Can I Lose On The "biggest Loser" Diet?

Since 2004, "The Biggest Loser" television show has been inspiring overweight people to shed the pounds. Within a week, many contestants on the show lose 20 or more pounds, and continue to lose 4 to 8 lbs. week after week. "The Biggest Loser" books and the associated online weight-loss program are available for purchase for people who want similar success. Unfortunately, the show fails to clarify that the large weight loss on the show happens because the the contestants' diet is strictly controlled and they are required to work out several hours a day. The average do-it-yourself dieter doesn't have the resources that the contestants do, and will not have the same results. However, "The Biggest Loser" diet formula uses many proven strategies for weight loss, including lowering calorie consumption and increasing exercise.

"The Biggest Loser" Diet

"The Biggest Loser" diet promotes a "4-3-2-1 Biggest Loser Pyramid" eating plan. Similar to the USDA's food pyramid, the "4-3-2-1 Biggest Loser Pyramid" lists food that can be eaten in larger quantities on the bottom and those that should be limited at the top. The diet recommends eating 4 servings of fruits and vegetables, 3 servings of protein, 2 servings of whole grains and 200 calories of extras, such as olive oil, condiments and nuts, each day. Similar to many low-carb diets, "The Biggest Loser" diet instructs you not to eat white potatoes, dried fruit and refined foods, and no more than a few servings of starchy vegetables, such as sweet potatoes, per week.

Calories

When it comes to gaining weight, the number of calories more than what you eat is the culprit. To lose weight you need to cut calorie consumption. "The Biggest Loser" diet recommends that people who weigh 150 lbs. or less to eat 1,050 calories a day. If you weigh between 151 and 300 lbs., multiply your weight by 7 to calculate your daily calorie allowance. If you weigh more than 300 lbs., your calorie recommendation is 2,100. Depending on how many calories you're currently eating, this calorie restriction can result in quick weight loss. For example, if you weigh 150 lbs. and currently eat 1,800 calories a day, on "The Biggest Loser" plan your calories should be 1,050 a day, for a 750 daily and 5,250 weekly calorie reduction. One pound of weight is the equivalent to 3,500 calories, which means, theoretically you'd lose 1½ lbs. a week. Your results could be more during the initial week or two as your body sheds water weight.

The problem with this plan is that at 1,050 calories the plan is very low in calories, and will be difficult to sustain. This is especially true because the program advocates exercise, which needs food for energy. Further, the program indicates that as you lose weight, you'll need to reduce your calories, especially if you hit a plateau. Eating too few calories can not only negatively impact your health, but also slow your metabolism, making it more difficult to lose weight.

Cardiovascular Exercise

"The Biggest Loser" diet program recommends cardiovascular exercise to burn fat and calories for quicker weight loss. Beginners can start slow with 20 to 30 minutes of fast-paced walking 3 times a week. Intermediate exercisers start with 30 to 45 minutes 4 times a week, and advanced exercisers 45 to 60 minutes 6 times a week. The number of calories burned depends on the speed and duration of your exercise. According to Harvard Health Publications, a 155-lb. person can burn 149 calories walking 3.5 miles per hour and 186 calories walking 4.5 miles per hour. If you are an intermediate exerciser, walking 4.5 miles per hour for 30 minutes, 4 times a week will burn 744 calories. Using the example above, cutting your calories by 5,250 for the week, plus an additional 744 calories burned, would result in a 5,994 calorie deficit and a 1.7-lb. loss per week. Your initial results could be higher.

Weight Training

"The Biggest Loser" program includes weight training. Building muscle mass increases your metabolism, which increases calorie burn throughout the day. It also provides definition, to sculpt a lean, strong look. The program includes lower-body strength work, such as squats and lunges, and upper-body work, such as pushups and bicep curls. Beginners start with low weights and repetitions of 12 to 15. Intermediate exercisers use heavier weights, with reps of 10 to 12, and advanced exercisers perform 6 to 10 reps with heavy weights.