Straight From the Mouth of Some Big Losers

Let me say this right up front: I am a not a fan of “The Biggest Loser” television series.

Why? Because I think it sets unrealistic expectations as far as weight loss goes. First of all, it’s WAY too scale-oriented. It’s nothing for the participants to have a 7, 8, even a 10 pound weight loss in a week. And we watch them get upset if they only lose 3 pounds or so. Most of us would kill for a 3 pound weight loss every week. I’ve also read (and don’t know if it’s true) that the participants work out 4 hours a day, every day they’re in the house.

This is just not the real world of weight loss. And I’m always afraid that there’s people watching it and finally getting motivated to get started eating right and exercising. And then I’m afraid that they’ll be crushed the first time they “only” lose 2 or 3 pounds.

I do have to admit, though, that I get very excited about the success the contestants experience and the fact that these folks are learning, many of them for the first time, how to eat right and exercise. And I get thrilled along side them as the see the benefits of getting fit and thin.

I read an article today with weight loss advice from some of the Biggest Loser contestants, and I have to recommend it to you. You can find it here. The advice in it is AWESOME; it’s very apparent that they have truly been taught how to lose weight. Here’s 10 tips from the article:

10 More Tips From The Biggest Loser

To help keep you moving toward your weight loss goals, Lyons, Alexander and several of the “Biggest Losers” offer these additional tips and tricks:

  1. “Eat often — snack often,” says Alexander. While this may seem contrary to traditional dieting advice, the chef says that as long as you keep an eye on calories and portions, eating often will stave off hunger attacks that ultimately sabotage your diet. “When you’re starving, you grab whatever is available — and that’s the quickest way to get off your eating plan,” says Alexander.

2. “Eat your carbs in the morning,” says Biggest Loser contestant Brian Starkey. “It gets your day off to an energetic start.” Lyons adds that carbs are quickly burned with activity, so eating them may help motivate you for that morning walk or bike ride.

3. “Post a picture of yourself on the refrigerator — at your worst,” says Biggest Loser contestant Dana Desilvio. “The next time you’re thinking of grabbing something you shouldn’t from the fridge, you’ll be reminded of what you don’t want to look like!”

4. “Instead of watching the clock during workouts, listen to music,” to make the time go faster,says Erik Chopin, TheBiggest Loser‘s season-three winner. Lyons reminds us that everyday activities, like bike riding, tossing a Frisbee, or walking your dog, count as physical activity, too.

5. “When eating out, always ask for a ‘to-go’ box — at the start of your meal,” says Biggest Loser contestant Bobby Moore. Then, when your food arrives, immediately put half of it in the box, he suggests. This way, you’ll not only get used to eating smaller portions, but you’ll have a snack for later.

6. Learn to cook healthfully. “Cooking healthy doesn’t have to be hard — or take more time,” says Alexander. While many “Biggest Loser” contestants said they thought cooking healthy would be complicated or time-consuming, Alexander says, most found that cooking healthy is actually easier, less expensive, and faster.

7. “Never overlook the power of seasoning,” says Alexander. One way she made even the blandest diet foods grab the contestants’ attention was by using low-sodium seasonings.

“People never realize what a major difference spices can make on even simple dishes like grilled chicken or salmon,” she says.

8. “When it comes to cooking in flavor, it’s never about the oil,” says Alexander. Many dieters believe that unless food is fried in oil, you don’t get much flavor. But, she says, the real secret is pan-browning, which can happen without oil. The trick to getting restaurant-quality taste, she says, is to never overload your pan with food. “If you put too much in the pan, the moisture content causes the foods to steam and not pan-fry,” she says. “By reducing the amount of food in the pan you get that tasty pan-seared browning, without the use of any oils.”

9. Don’t try to do too much exercise, too soon. You not only run the risk of injury, but you’ll also get quickly discouraged. “Don’t try to stare down 45 minutes of exercise,” says Lyons. “Tell yourself it will be OK to quit after 10 minutes, because most of the time once you get going, you’ll keep going.”

10. Remember: Self-esteem feeds on self-esteem. Accomplishing a little something toward your weight loss goal every day will not only get you on the road to success, but help keep you there. “You are not just losing weight, you are changing your life and your lifestyle,” says Alexander. “If you keep that in mind, you come to see that every change, no matter how small, comes together to make a huge difference in not only your weight, but your life,” says Alexander.

See what I mean?

There is some profound wisdom in this article. There’s even a couple of recipes from the Biggest Loser Cookbook that I’m going to try. So do go spend a little time with this article.

You may not lose 10 pounds in a week, but if you take this advice to heart, you can lose weight EVERY week and keep it off. And isn’t that what it’s all about?

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8 Responses to “Straight From the Mouth of Some Big Losers”

  1. totaltransformation Says:

    “It’s nothing for the participants to have a 7, 8, even a 10 pound weight loss in a week.”

    They also start at over 300 or 400 pounds. Gosh, it takes so much eating to sustain that weight that simple changes in diet and a bit of exercise would show a significant result- much less four hours of exercise a day.

    BTW did you check out my post on that all natural sugar replacement? Swing by and have a look.

  2. Sandy Says:

    I have started listening to music with my bikeride to nowhere. I have found that the my goal of 5 minutes goes very quickly and I am less likely to go sloooow on the bike (I listen to Monsters of Rock so I tend to keep a very high pace when my knees allow).

    I don’t like those weight loss shows either…they really force those people to work out in someway (which they should) but most people at home do not have that kind of disipline or motivation outside themselves…so it is setting them up for unrealistic expectations.

  3. Tammy Says:

    I actually got really emotionally involved this past season because I watched Eric hike up a steep hill (a mountain to me!) and he was around 400 pounds. Man, that took dedication and I thought to myself if he could do that – I could too. They do train like that for the show then actually go home and train on their own for the finale which really is the test. So yes, they have doctors, trainers, dieticians for those first 100 pounds gone but they had to do what we do just faster and harder. In the end it is burn calories, eat healthy foods and portions that work for what you are putting out there.

    Honestly, I hadn’t even thought I was capable of “exercising” at this weight until I watched this last season of The Biggest Loser – but I knew that if they could be still 80 – 100 – 125 pounds overweight and work it off in the gym, outside hiking, moving (sometimes 2-4 hours a day) then I could get off my duff and move for 30 minutes.

    Alot of great advice in that article!

    My expectations are that if I move and move and eat better types of foods my body will change – it is changing for the good.

  4. Sayre Says:

    I have a fairly warped body image… I know that I’m overweight, but not THAT overweight. When I was thin, I still thought I was fat. So to me, seeing shows like “The Biggest Loser” is a reality check. Especially the stats at the beginning. This is what it looks like to be 5’4″ and 230 lbs; this is what it looks like to be 5’4″ and 200 lbs. Heck, even the 5’4″ and 160 lbs. looked really heavy to me. I get an idea of what I REALLY look like because when I look in the mirror, I don’t see it. When I see pictures of my self, I don’t believe it. That’s the value of these programs to me…

  5. loseweightwithme Says:

    TOTALTRANFORSMATION — I can’t wait to hear your opinion about the sugar replacement!

    SANDY — I LOVE Monsters of Rock! 🙂

    TAMMY — I’m glad you found motivation in “Biggest Loser”!

    SAYRE — I’ve suffered from the warped body image as well. I look at old pictures of me when I thought I was fat and I really wasn’t.

    Thanks to all for stopping by.

    Brian

  6. Greg Todd Says:

    Having music or something else to listen to is a MUST. I’m walking two and a half hours a day, and I couldn’t do it without my mp3 player and my Coast to Coast AM talk show to listen to. There’s lots of other good tips on this list, too. Thanks for posting it.

  7. loseweightwithme Says:

    I have to have music on when I work out, too, Greg. Thanks for stopping by!

    Brian

  8. The “skinny” on the Cannons advert « Fake Plastic Noodles Says:

    […] sites are pro-Anorexia and pro-Bulimia, but there are a lot of legit health and fitness sites like this one and this one and this one that suggest posting a picture of a celebrity body goal on your […]

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