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:
- “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?