How to Have Biggest Loser Results

How do the contestants on The Biggest Loser do it? First of all, they are cut off from society. No phones, internet, or cable TV. They do not have to go to work, take care of the kids, or run errands. All they have to do is lose weight.

 

Food

The women are on a 1,200 calorie per day diet, and an 1,800 calorie per day diet for the men. There is no butter, white flour, or white sugar in the kitchen. They eat 3 meals and 2 snacks per day, and do not go more than 4 hours without eating. They are allowed one cheat day, where they women can max out at 2,000 calories and the men at 3,000. This is still a huge difference as many of them eat a couple thousand calories at one sitting before going on the show.

Exercise

All contestants work out at least 4 hours per day. 4 hours! They do a combination of cardio and weight training, and have different classes during the day, such as kickboxing. Many contestants are in the gym without the trainers, putting in extra time. Stretching is also an important component of their exercise regimen, and helps to prevent injuries. You may also notice them icing their joints and muscles after a tough workout.  

Education

The contestants on the show learn about nutrition and how to handle their emotions. Many people use food as a way to deal with emotions, so they will not keep the weight off without resolving deep emotional problems and learning how to deal with difficulties.  

How can you do it at home?

It is not realistic for most of us to exercise 4+ hours per day. That being said, we can all find an hour. Instead of watching TV, going online, or sitting on the sofa, get up and get out! 30 minutes in the morning and 30 minutes in the evening is a good way to sneak in an hour of exercise every day. If you have not had an exercise routine recently, start with walking or (if you are able) jogging. Add some weight training. If you do not have access to weights, use your body weight. Do pushups, sit-ups, and squats. Just make sure you always stretch after a workout.

Eat better. Cut out the bad food and replace it with healthful choices. Swap out a beef burrito for a black bean taco, white pasta for wheat or veggie pasta, or sugary cereal with oatmeal. Eat a salad before lunch and dinner. The veggies are great for you and will help fill you up before diving in to your higher calorie entrée. Although I am a big fan of Weight Watchers, you don’t have to count points or calories to lose weight. Some people (like me) thrive on control and work best this way. Others can simply just make better choices and be happy with the results. 

Don't forget the water! Aim to drink half your weight in ounces per day, and increase your water intake when you exercise.