the biggest loser 30-day jump start: lose weight, get in shape, and start living the biggest loser...
TRANSCRIPT
TableofContents
TitlePageCopyrightPageChapter1-Ready...Set...Jump!
SignYourselfUpYouHavetoHaveaPlanVarietyIstheSpice...PutYourselfonaPedestal
Chapter2-There’sNoPlaceLikeHome
ShanonThomasAubreyCheneyCarlaTriplettCathySkellNicoleBrewerDavidLeeLauraDenouxSioneFaEstellaHayes
Chapter3-TheWhat,When,andHowofEating
GiveYourTasteBudsaChanceNoCheapCaloriesCarbohydrates,Protein,andHealthyFats(NoWhiteStuff)
Chapter4-BuildingaFitnessFoundation
1.AssessWhereYouAreToday2.MakeaPlan3.BuildaTeam4.MoveIt!5.GatherYourEquipment6.GetFITTE
CircuitFormatsGeneralWorkoutGuidelinesYourWeeklyProgress
Chapter5-30DaysofTransformation
Day1-MakeUpYourMindNowDay2-WhoAreYouDoingThisFor?Day3-GetSelfishwithYourTimeDay4-ThePowerofaListDay5-PickYourTeamCarefullyDay6-BreakItDownDay7-YourCheatingHeartDay8-OntheRoad:ThinkOutsidetheGymDay9-OntheRoad:TheInconvenienceStoreDay10-TheFast-FoodTrapDay11-GetComfortablewithBeingUncomfortableDay12-TheDreadedPlateauDay13-DiggingDeepDay14-WhatIsHunger?Day15-ZzzzzzDay16-TakeStock!You’reHalfwayThereDay17-ConfessionsoftheScale#1Day18-ConfessionsoftheScale#2Day19-ActAsIfDay20-You’dBeSurprised...Day21-KeepPeelingBacktheLayersDay22-TakeaDailyBreakDay23-TheJoyofMovementDay24-ConfrontingtheMenuDay25-BecomingaRoleModelDay26-LovetheMirrorDay27-MakeBestFriendswithYourselfDay28-WhereAreYouNow?Day29-OpeningUpDay30-Congratulations!
Chapter6-NowWhat?
SuccessBreedsSuccessKeepYourEyesonthePrizeStayVigilantNoRemorseBeYourOwnBestFriend
It’saBiggestLoserWorldContributorsAcknowledgements
NoticeThisbookisintendedasareferencevolumeonly,notasamedicalmanual.Theinformationgivenhereisdesignedtohelpyoumakeinformeddecisionsaboutyourhealth.Itisnotintendedasasubstituteforanytreatmentthatmayhavebeenprescribedbyyourdoctor.Ifyoususpectthatyouhaveamedicalproblem,
weurgeyoutoseekcompetentmedicalhelp.Theinformationinthisbookismeanttosupplement,notreplace,properexercisetraining.Allformsofexerciseposesomeinherentrisks.Theeditorsandpublisheradvisereaderstotakefullresponsibilityfortheirsafetyandknowtheirlimits.Beforepracticingtheexercisesinthisbook,besurethatyourequipmentiswell-maintained,anddonottakerisksbeyondyourlevelofexperience,aptitude,training,andfitness.Theexerciseanddietaryprogramsinthisbookarenotintendedasasubstituteforanyexerciseroutineordietaryregimenthatmayhavebeenprescribedbyyourdoctor.Aswithallexerciseanddietaryprograms,
youshouldgetyourdoctor’sapprovalbeforebeginning.Mentionofspecificcompanies,organizations,orauthoritiesinthisbookdoesnotimplyendorsementbytheauthororpublisher,nordoesmentionofspecificcompanies,organizations,orauthoritiesimplythattheyendorsethisbook,itsauthor,orthepublisher.Internetaddressesandtelephonenumbersgiveninthisbook
wereaccurateatthetimeitwenttopress.©2009byNBCUniversal,Inc.TheBiggestLoserisaregisteredtrademarkandcopyright
ofNBCStudios,Inc.,andReveilleLLC.Allrightsreserved.Allrightsreserved.Nopartofthispublicationmaybereproducedortransmittedinanyformorbyany
means,electronicormechanical,includingphotocopying,recording,oranyotherinformationstorageandretrievalsystem,
withoutthewrittenpermissionofthepublisher.
Rodalebooksmaybepurchasedforbusinessorpromotionaluseorforspecialsales.Forinformation,pleasewriteto:Special
MarketsDepartment,RodaleInc.,733ThirdAvenue,NewYork,NY10017PrintedintheUnitedStatesofAmerica
RodaleInc.makeseveryefforttouseacid-free ,recycledpaper. BookdesignbyChristinaGauglerIllustrationonpage32byJudyNewhouse
FoodphotographsbyMitchMandel/RodaleImages.ExercisephotographsbyThomasMacDonald/RodaleImages.
AllotherphotosbyNBCUniversalPhoto.TherecipesCreamyHummus(page64),MiniBlueberryBranMuffins(page108)andIcyGazpachowith
FreshLime(page159)wereadaptedfromStoptheClock!Cooking,byCherylForberg,RD.Copyright©2003byCherylForberg.
PublishedbyAvery,animprintofPenguinGroupUSA,Inc.
TherecipesTahiniYogurtSauce(page213),CheesyVegetableFrittata(page232),Cumin-SpicedBulgurandLentils(page268),LebaneseKebabs(page273),andBakedEggsinSavoryTurkeyCups(page280)werereprintedfromPositivelyAgeless,byCherylForberg,RD.Copyright©2008byCherylForberg,RD.
PermissiongrantedbyRodaleInc.,Emmaus,PA18098.
LibraryofCongressCataloging-in-PublicationData
Forberg,Cheryl.TheBiggestloser30-dayjumpstart:loseweight,getinshape,andstartlivingtheBiggestloserlifestyle
today!/CherylForberg,MelissaRoberson,LisaWheeler;andtheBiggestloserexpertsandcast.
p.cm.Includesindex.
ISBN-13:978-1-60529-782-8paperbackeISBN:97-8-16052956-9
ISBN-10:1-60529-782-8paperback1.Reducingexercises.2.Physicalfitness.3.Weightloss.I.Roberson,Melissa.II.Wheeler,Lisa.III.
Biggestloser(Televisionprogram)IV.Title.V.Title:Biggestloserthirty-dayjumpstart.
RA781.6.F672009613.7’12—dc222008054578
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1
Ready...Set...Jump!
“ThismightshowAmericathatyoudon’thavetobeat theranchto loseall thatweight.”
—KRISTENSTEEDE,SEASON7,AFTERSPENDING30DAYSATHOME
You are holding in your hands the key to a better future—a springboard toadopting healthy, sustainable habits that will change your life forever. Everygreatjourneybeginswithonesmallstep—or,inthiscase,30daysofsmallsteps,eachbuildingincrementallyontheothers.Thinkofthisbookasaroadmap.Ifyou follow it faithfully, it will lead you to a place of health, energy, andhappiness.
You’reabout toundertake thesamechallenge thateverysinglecontestantonTheBiggestLosermustfaceatsomepoint:losingweightathome.Noonestaysattheranchforever.Infact,inSeason7,ninecontestantsfoundthemselvesbackathomefor30daysafteramereweekattheranch.Throughoutthisbook,you’llfind insights and advice from theseBiggest Losers on how theywere able tocontinuetoloseweightontheirown.Just as those contestants had the advantage of learning about The Biggest
Loserprogrambeforetheyweresenthomefor30days,thisbookgivesyouthesameknowledgeandguidelinesfromtheverysameexperts.NutritionistCherylForberg, RD, and fitness trainer LisaWheeler haveworkedwithThe BiggestLoser contestants since the very early seasons. Forberg has advised BiggestLosersonandofftheranchabouthowtoeat,andWheelerhasdevelopedeveryDVDinthebest-sellingTheBiggestLoser:TheWorkoutseriesthatfeaturethe
trainersandcontestantsfromeveryseasonoftheshow.Andthroughout thesepagesyou’ll findadviceand tipsfromthe trainers that
America loves (and sometimes fears) best: Bob Harper and Jillian Michaels.Theseexpertsknowwhatittakestoloseweightonandofftheranch!
SignYourselfUp
Whenyou’retryingtoloseweight,successdependsononekeyperson:you.The
BiggestLoser trainersBobHarperandJillianMichaelsregularlystress to theirteams they can’t lose the weight for them, the effort has to come from eachperson. Season 6 winnerMichelle Aguilar added that her trainer, Jillian, wasalwaysmadeitclearthatthehardwork,responsibility,andcommitmenthadtocome fromMichelle. “I can’t change anyone,” Jillian says. “I canwant it forthemwithallmyheart,butyoucan’thelppeoplewhowon’thelpthemselves.”“WhenpeopleaskmehowIlosttheweightandhowtheycanlosetheweight,”
saysSeason5winnerAliVincent,“I tell themthatfirstyouneedtofigureoutwhereyouarerightnow—physically,emotionally,mentally,andspiritually.Andyouneedtobetruthful.Thenyouneedtofigureoutwhereyouwanttogo.Startdreamingandvisualizingaboutwhatyouwantyourfuturetolooklike—andI’mnot talking about when you’re ‘skinny.’ I mean, what types of relationshipswouldyoucreate?Howwouldyoucontributetoyourcommunity?Howwouldyoucontinuetochallengeyourselfphysically?Andatwork?Youneedtoknowwhereyouareandwhereyouwanttogobeforeyoucangettothenextstep.”Maintainingaweightlossof112pounds,Alisaysthateachdayshewakesup
knowingshewillhave tomakedecisionsaboutwhatshe’lleatandhowshe’llexercise—shecan’tputherlifeonautopilot.Shehasbecomeawareandmindfulabouteachdailydecisionandtheimpactitcanhaveonherhealth.
YouHavetoHaveaPlan
MichelleAguilar,Season6Winner
I have a different relationshipwith food now.When I see a tray of
cookiesordonuts,Iknowthat’salotofextrahoursinthegymthatIdon’thavetimefor.SoImakeconsciouschoicesaboutwhattoeat.
Commitmentwill get you started, but quickly on its heels come structure andplanning.ReadthroughChapter3tofindoutwhatyou’llneedinyourpantryformealpreparation—andwhatyouwon’tneed.FlipthroughthefitnessroutinesinChapter5tofamiliarizeyourselfwithwhattheyshouldlooklikeandwhatkindsof time commitments they’ll require.Organization is key.All contestants findthat when they go home, they need to continue the structure they had on theranch.It’sagoodideatoplanyourweekandgetagoodideaofwhatkindsofgoalsyouneedtosetdailyandweeklytokeepheadedintherightdirection.Planning your days will involve making time for grocery shopping and
workouts.Preparingmealsathomeandpackingportable,on-the-golunchesandsnacksisalsoextremelyimportant,Forbergadvises,asit’stheonlywayyoucantruly control what and howmuch you eat. Prepare to carve out time in your
schedulefortheseimportanttasks.AfterbeingeliminatedinSeason6,winnerMichelleAguilarsayssherealized
howmuchofachallengeeatingwellandworkingoutathomewasgoingtobe.“Irealizedthiswasgoingtobeaverytoughpartofthecompetition,”shesaid.Upon returninghome, she immediately cleanedout the fridge, the freezer andpantryandfilledthemwithhealthyfoods.Andsheclearedherscheduleasmuchaspossibletomakesuretherewastimeforworkingout.
VarietyIstheSpice...
Justas thevarietyofdeliciousflavorsand textureswillkeepyousatisfiedandinterestedinthemealplan,thevarietyofexercisesandworkoutswillkeepyour
mindandbodyengaged.Allthestepsinthis30-dayjumpstartaredesignedtointroduceyoutonewfoodsandnewmoves.Afterweaning yourself fromunhealthy foods, you’ll find that you crave the
simplest,freshestingredients.ForAliVincent,it’sallaboutspaghettisquash;forCurtisBrayofSeason5,it’s“fish,fish,fish;Ican’tgetenoughofit;ifitswims,Iwantit”;forSeason6’sColeenSkeabeck,it’s“cookingasparagusinthefryingpan with a little olive oil, a sprinkle of salt-free seasoning, and a squeeze oflemon juice! Holy yum!” Most contestants find that after they retrain theirpalates, thesewholesome foods aren’t things theyhave to eat, but things theywanttoeat.You’llalsodiscover thatyourmosteffectiveworkout tool isyourownbody.
“Using the resistanceofyourownbodyweight is enough toget results,” saysSeason5winnerAliVincent.“Attheranch,wedidalotofverybasicexercises—thestuffI learnedasakidingymclass.I’mtalkingsquats, lunges, jumpingjacks,running,jumping,pullups,andpushups.Don’tgetmewrong.Iamahugeadvocateofworkingoutinagym.ButIloveknowingthatifthereisnogyminsight,Istillhavecontrolovermyworkoutsandmyphysicalhealth.That isanamazingrealization.”
PutYourselfonaPedestal
In the end, themost important thing is to realize that youdeserve the gifts ofgoodhealth,energy,andhappiness.Startyour30-dayprogramwithself-regardandself-respect,notself-loathing.
FilipeFa,Season7
Alwaysrememberwhyyou’reworkinghard.Forme,it’smyfamily:mywifeanddaughter.
TrainerBobHarperemphasizestheneedforself-acceptancebeforeembarkingonanyweightlossprogram:“Themainthingistomakepeacewithyourbodynow,beforeyou try to change it.Acceptwhereyou are at themoment.Okay,you’reoverweight.Buthowgreatthatyou’vedecidedtodosomethingaboutit.
“PeoplealwayssayhowinspirationalTheBiggestLoseris.Andthat’strue.Itis.Theshowhasinspiredanation.Butinmyopinion,it’sthosepeopleathomewhotaketheconceptsandtheknowledgethey’velearnedfromtheshowandaredoing it themselves every day. They are the true inspirations. They are theheroes.”So,areyoureadytobeahero?Thetimehascometojump-startyourlife!
2
There’sNoPlaceLikeHome
“This is thebestopportunityforus toprove to thepeopleathomethat itcanbedone.”
—DAVIDLEE,SEASON7
If you think theonlywayyou can loseweight is to beonTheBiggestLoser,thinkagain.Outofthethousandsofcontestanthopefulswhoapplyeachseason,only a handful are selected for the coveted spots at the ranch. Unfortunately,many peoplewho aren’t selected for the show lose the resolve thatmotivatedthemtostandinthatlongcasting-calllineinthefirstplace.Toomanyofthesepeoplereturnhomefeelingdefeatedandresumetheunhealthylifestylestheyhadvowedtochange.If theyonlyknew,eventhosewhomakeit to theranchfindthatcontinuingtheprogramathomeisanewchallengewithnoautomaticsafetyvalves.“IknewthatwhenIwenthomeIwasinnewterritory,thatthiswasthemost important part of the game,” said The Biggest Loser Season 6 winnerMichelleAguilar.CarlaTriplettofSeason7hasbeeninthatcastinglineofhopefuls.Twice.Her
firstattemptdidnotearnheraranchspot.“HereIwas,standinginline,courtinghighbloodpressureanddiabetesandnotdoinganythingaboutit,whenIdidn’tgetpicked.ThenIjustwenthomeand,likealotofotherAmericans,satonmycoucheatingdoublefishsandwichesandwatchingTheBiggestLoser.”But the second timewas thecharm.Carlawaspicked,alongwithher friend
andteammate,JoelleGwynn,andofftheywenttotheranch.Afterafewdays,Carlasaystheywerehavingmutual“aha”moments.“Waitaminute,”theysaidtoeachother,“wecouldhavebeendoingmostofthisstuffathomeforthepastyearwhilewewaitedtogetontheshowagain.Wecouldhavemovedaroundfor20minutesaday,eatenalittleless....”Buthereshewas,inworseshapethanever. In fact,when she arrived at the ranch, sheweighed in at 379 pounds, arecordhighforawomanontheshow.Sowhywaitaround,doingnothing?Ifyoureallywanttogethealthy,homeis
just asgoodaplaceas any toget started. In fact, formostofus, it’s theonlyplace—which is what Carla found out after the first week’s weigh-in. In a
surprise twist, the show sent home nine out of 22 contestants to continue theprogramat home for 30days.As these contestants quickly learned, youdon’tneedtobeattheranchtomakelong-term,healthylifestylechanges.
MichelleAguilar,Season6Winner
It’strueweallhavebusylives.Butwhynotdoeverythingyoucantobe healthy now. Take one step, then another. Get your family andfriendsonboard.Theycanhelpyoubeaccountableontoughdays.
This time,Carla did not go back to the couch.And double fish sandwicheswerenolongerapartofherlife.Carlamadethedecisiontodosomethingaboutherhealth,onceandforall—andsheusedTheBiggestLosertoolsyou’llfindinthisbook.MeetThe Biggest Loser Nine: the ones who proved that when it comes to
losingweight,there’snoplacelikehome.
ShanonThomas
“Ifeelmyselfslowingdown....Iusedtoridehorses;Iusedtoplayvolleyball.”
Startingweightatranch:283poundsDay1athome:270pounds
Age:30Height:5’5”Hometown:Centerline,MichiganTeammate:Mom,HelenPhillips
BIGGESTLOSERBULLETIN:Shannonlost15poundsin30daysathomeforatotalbodyweightlossof5.56percent.
WhyShe’sReady
I’m 30 years old, and I feelmyself slowing down to the pointwhere I’m notgoing out with my friends as much. I make excuses like “I have nothing towear.”ThenIfindmyselfsittingonthecouchathome.Iusedtoridehorses;Iusedtoplayvolleyball.I’masocialperson.Iliketobeout.Ilovemyfriends—but it’s hard when you’re the chubby girl. I want to get back out there, godancing...dosplitsintheair!
DiaryHighlights
Day1attheRanchItisscaryandexcitingallatthesametime.MymomandIcan’tbelievethatwearefinallyhereattheranch!Wekeepprayingthatwewilldowell,andweknowwe’lltryourhardest,buttheotherteamslookfierce.
Day1BackHomeIknowwhatIhavetodo,butIhavetoput thewheelsinmotion,andwiththesameintensityasattheranch.WhenIfirstgothere,Icleanedoutthefridgeandgotridofanythingthatcouldbetempting.
Week1Iwasnervousthefirstweek,butI’vestucktomyplan,madetherightchoices,andkeptgoingeveryday.Imissmymom.Wehadplannedtodothis together,andnowI’monmyown.NoMom...noBob...noranch.
Week2I’mreally intoaboxingclass that I’mtaking3daysaweek.Also,wentout tolunchafewtimeswithfriendsandalwaysmadetherightchoices,eventhoughmyfriendsdidn’t.Week3Idiscoveredthisreallygreathikingtrail.Itwasalittleover6½mileslong,andIgothereforhours.Ofcourse,IbringplentyofwaterandpackhealthysnackssoIdon’tgettheurgetostopsomewhereandmakeacompromisingchoice.Ihavetoplanaheadathometobesuccessful.Ialwayshavea12-packofwaterinthetrunkofmycar.
Week4Therealityhasreallysetin.EventhoughIworkhardeverydayandnevercheatonmydiet,Istartquestioningmyself.Isitenough?Whatiseveryoneelsedoing?HavetheylostmorethanIhave?WhatisMomupto?Itisalittlebitstressful.
Day30I’vegonedowntwopantssizesin30days.Now,that’swhatIcallkickingbutt.
WhatShe’sLearned
Thisexperienceisgoingtochangemylifeforever.I’velearnedmoreinthepastmonthaboutdiet,exercise,andnutritionthaneverbefore.HowcanIjustignoreeverything I’ve learned? I can’t! The whole food thing has become secondnature, and as far as exercise goes, I never thought Iwould say this, but I’maddicted!Itjustgoestoshowyou,youcanteachanolddognewtricks.
AubreyCheney
“IwanttobecomethepersonontheoutsidethatIknowIamontheinside.”
Startingweightatranch:249poundsDay1athome:236poundsAge:28Height:5’5”Hometown:Gooding,IdahoTeammate:Sister,AmandaKramer
WhyShe’sReady
I’mtiredoflookingthewayIlook.I’mreadytogetbacktothewayIusedtobe.Andthere’snosecretabouthowmuchIweigh.Everybodyknowsnow.I’vebeenprettyopenwithmykids.Isay,“Mom’sheavy.”Idon’twantittowearoffon them. I am a good person. But I don’t like to be naked in front of myhusband.He’sniceaboutit...butIknowhewouldratherIbeinshape.
DiaryHighlights
Day1attheRanchItissoexciting!Iamthankfultohavethisonce-in-a-lifetimeopportunity.Ican’twaittostarttherestofmylife.
Day1BackHomeTodaywasamorerelaxingdaytoreunitewithmyfamilyandgetfocusedforthe30 days ahead of me. I know leaving Mandi at the ranch will benefit hertremendously.Iknewitwassomethingthathadtobedone.
Week1I’vegonefromwalkingtojoggingonthetreadmill.Iwentfromfiveto50squats.Ifeelstrongerwitheveryworkout.
Week2Thefirsthalfoftheweekwasgood,butthenIgotburnedout.Iwasworkingouttoomuchandstilltryingtofulfillmyparentingresponsibilities,anditallcaughtupwithme.IbrokedowncryingonThursday,andwhenIwenttosleep,Isleptfor15hours.Week3Itookmyworkoutswaydown.Itturnedouttobetoofardown,andnowI’mnotworkingouthardenoughorlongenough.
Week4Thisweekisexactlythesameasweek3.
Day30Iwasnervousaboutreturningtotheranch.Iwasreallyexcitedaboutseeingmysisterbutsadtosaygood-byetomyfamilyagain.
WhatShe’sLearned
Ihavetofocusmymindtostayontrack.Ayearfromnow,Iseemyselfbeinghealthy,happy,andfulfilled.
CarlaTriplett
“Idon’twanttobeaplus-sizemom.”Startingweightatranch:379poundsDay1athome:368poundsAge:36Height:5’8”Hometown:Detroit,MichiganTeammate:Bestfriend,JoelleGwynn
BIGGESTLOSERBULLETIN:At 379 pounds, Carla Triplett is the heaviestwomanevertobeonTheBiggestLoser.Carla lost20poundsin30daysathomefora totalbodyweight lossof5.43
percent.
WhyShe’sReady
IletmyselfgettothispointbecauseI’vemadethewrongdecisions.I’mtiredallthetime;Ijustwanttoliedownonthecouchandwatchtelevision.Well,Ican’tdothatanymore.Lifeistooshort.Iwanttolivemylifeandhavefunandenjoydoingit....Iwanttospendalifetimewithmyhusbandandhaveafamily,havegrandchildren.
DiaryHighlights
Day1attheRanchIt feels like I’vewon the lottery!Beingable to see the ranchand to share theexperiencewithmyteammateisadream,ahope,andawishcometrue.
Day1BackHomeToday,Isatdownwithmyhusbandanddiscussedmygoalsformytimebackathome:whatIhopetoaccomplish,andhowmuchweightIwanttolose.Thenwewentgroceryshoppingandpurchasedhealthier foods, likewholewheatpasta,chicken,fish,andtuna.Isaidtomyself,“Ineedtoloseweight.”Thisismytimeto shine and prove that I am capable and focused enough to minimizedistractionsandlosetheweight.
Week1Iamkeepingupwithmyworkoutroutinebyschedulingwhat times Iprefer toworkout.MychallengeisincorporatingtheBiggestLoserenvironmentintomyat-homelifestyle.Ihaven’thadtomakeanydrasticchanges.JusthadtochangethewayIeatandmakebetterchoices.Week2EverythingisstartingtocorrespondtowhatI’velearned.NowI’mprettymuchdoingthisonmyown.IhadtomodifythewayIthoughtaboutfoodandexercise,anddeterminewhatIwantedmylifestyletobelike.
Week3BobandJoellecametovisitme!WhenIopenedthedoor,theybothlookedatmeandsaid,“Girl,lookatalltheweightyou’velost!”IwasproudthattheycouldseeIwasworkinghardathome.
Week4I’manxiouslyanticipatinggoingbacktotheranch.
Day30I woke up feeling confident about myself and the accomplishments that I’vemade.Ihavehadnoreservationsaboutcominghome.
WhatShe’sLearned
I have to focus on eating healthier and exercising, because those things willalwaysbeastruggleforme.Maintainingaworkoutschedule,eatinghealthy,andmeetingcaloriegoalsarechangesthatI’vemade.Iseemyselfeventuallybeingasize8or10.
CathySkell
“I’m celebrating my 20th year of sobriety. I went from one addiction to theother.”
Startingweightatranch:293poundsDay1athome:281poundsAge:48Height:5’8”Hometown:Shiocton,WisconsinTeammate:Daughter,KristenSteede
WhyShe’sReady
I’mat thispoint inmy lifewhere it’snotabout fitting intoabikini, it’s abouthealthissues.Heartdiseaserunsinmyfamily,diabetesrunsinmyfamily,andIdohaveasthmaandhighbloodpressure. . . . I’mcelebratingmy20thyearofsobriety.Iwentfromoneaddictiontotheother.IknowifIcanaccomplishthat,Icanbattle this. I’mjustgoingtokeeptrying.Aseachdaygoesby,Iwillgetstronger.
DiaryHighlights
Day1attheRanchItisamazingtoseethecampusandthegym,andmeetthetrainers.Iwasscaredabout the firstworkout—could Iget through it? Ineverwant todisappointmydaughter.
Day1BackHomeIhavealottodo.Ineedtoclearoutthecabinetsandthefridge,andgothroughbooksandrecipestocreateashoppinglist.Also,Ineedtogetafoodscaleandmeasuringcups(www.biggestloser.com)becausethoseareimportanttools!
Week1I’vefoundatrainerIliketoworkwith.HisnameisBen.Wetalkedaboutwhatwouldworkbestforme.Iwasveryexcited,butitischallengingtomakesureIsticktomyscheduleandstayfocusedonmyself.ThebiggestchangeIhavemadesofarisnotorderingfoodtocarryoutandnotgoingouttoeat.
Week2Ifeelstronger.Ineededtobumpuptheexercise,soIjoinedakickboxingclass.Thereisanicevarietytoit—Iloveit!Itmakesmefeelstrong.ButIpushedtoohardtheotherdayandinjuredmyself.Week3Still feeling stronger.Cooking is becomingmore funas I experimentwithnewseasoningsand spices. I thinkusingnewcondimentsmakes simple foods tastegreat.Myothertwodaughtershavebeenworkingoutatthesamegymwithme.Thatsupportiswonderful.
Week4I am finally accomplishing things I never would have tried in the past. Forexample, I cannowdo½houron theStairMaster.My traineralso said Iwasgetting stronger. It’s great to see how I ammotivatingmy family. I am finally
focusingonmyself,whichissomethingIhaven’tdoneforalongtime.
Day30Iwokeupscared.IknowIamstrongerthanIwas30daysago,buthasitbeenenoughtokeepupwiththelevelofthepeoplebackattheranch?I’msoexcitedtobereunitedwithmydaughterandteammate,Kristin.
WhatShe’sLearned
Exercisewilldefinitelybepartofmyroutinefortherestofmylife.In30days,IhaveaccomplishedthingsIwasafraidtoeventrybefore.Oneyearfromnow,Ipicturemyselfhealthy,andoneofmygoalsistogetuponwaterskis!
NicoleBrewer
“Idon’twanttofakemylifeanymore.”
Startingweightatranch:269poundsDay1athome:251poundsAge:37Height:5’7”Hometown:Brooklyn,NewYorkTeammate:Fiancé,DamienGurganious
BIGGESTLOSERBULLETIN:Nicolelost14poundsin30daysathomeforatotalbodyweightlossof5.57percent.
WhyShe’sReady
I’m starting a new life with Damien, which I want to include children and ahealthylifestyle—andallthisweightcantakethefunoutofbeinginlove.Thetruthis,IfeellikeI’vewaitedforDamienallmylife.AndnowIwanttolivea
long lifewith him.Mymomdied of a heart attack at 65. I gained evenmoreweightafterherdeath.Iwasdepressedandangry.ButafterDamienproposed,IrealizedIhavealottolivefor.Iwanttogivehimmybest.Iwanttofigureoutwhatmybestis!
DiaryHighlights
Day1attheRanchThis is probably themost exciting thing that Damien and I have experiencedtogether.Itissomeaningfulandhopeful!Ifeelbrand-new—likeababy—atthemercyoftheshowanditsteamofprofessionals.Wefeelliketheluckiestcoupleintheworld!
Day1BackHomeI have to look at this as an opportunity to be independent. I need to prove tomyselfandtomyfuturehusbandthatIcandothisathome.Itossedoutallthesalt,butter,andwhitebread. Ibought salt-free seasonings,Greekyogurt, fruitandvegetables,leanchicken,andPamcookingspray.
Week1IrodemybikearoundProspectParkseveral timesthismorning.AndIparkedmy bike and took nature hikes! I discovered waterfalls and ponds in myneighborhood park that I’ve never before noticed, and I’ve lived here, aroundthisbeautifuloasis,fornearly14years!
Week2Iremainunplugged.IreadmyBiggestLoserbooksandwriteinmyfooddiaryeach day, forget all about the Internet, and purposely only communicate withveryfewofmyclosestfriendsandfamily.I trytoblockoutNewYorkCityandpretendthatI’minaremoteareaintheCaliforniamountains.
Week3I’ve found a supportive community at the gym. Everyone is fantastic and sowelcoming,andtheyhavealltheequipment,justliketheranch.Ifeltathomeinthegymfortheveryfirsttime—andIwasburningcalories!Itooknewclasseslikespinning,kickboxing,andbootcamptolearnnewfitnessideas.Ifeelarmedanddangerous.AndIamseeingtheresults!
Week4GettingadjustedtoDamienbeingbackischallenging.Ihadaroutine.Iwasupearlyandonmybike.Buthesayshe’sworried that I’mburning thecandleatbothends.Iprobablyam,butIamdeterminedtolosethemostweightathome.So,wesettledinwithsomebumpsandbruises,butIamsohappytohavehimback.Nomoresadandlonelynights.Mybestfriendisinthehouse!
Day30I’m sorrywe’re not going back to the ranch, sinceDamienwas eliminated inweek3.ButIknowIamstronger.It’shardtosaywhat thenewNicolewillbelike, think like, and look like—but one thing’s for sure: She will be totallydifferent.
WhatShe’sLearned
My lifewill surelybeone filledwith activity anda constant treasurehunt fornew, healthy recipes and foods that taste good! I’m empowered by the verythoughtofmynewself.Ialsolookforwardtobecomingacertifiedkickboxinginstructor,agoalIamworkinghardtoachieve.
DavidLee
“Ijustwanttoliveanormallife.”
Startingweightatranch:393poundsDay1athome:377poundsAge:23Height:6’Hometown:Fuquay-Varina,NorthCarolinaTeammate:Bestfriend,DanielWright
WhyHe’sReady
Ijusthavetodoit,toprovethatitcanbedone.Imetmyteammate,Dan,whenamutualfriendofoursunderwentgastricbypasssurgery.Westartedtalkingabout“fatpeople”problems.Werespectedourfriend’sdecision,butwedecidedwe’retooyoungtogiveup
just yet and have the surgery.We haven’t worked that hard at trying to loseweight.
DiaryHighlights
Day1attheRanchThisisawesome!Meetingallthenewpeople,thetrainers.Alittlescary,though,knowingwhatwe’reinfor.
Day1BackHomeThis is an exciting time, to do this on my own. But I’m also worried aboutwhetherIactuallycandoitalone!
Week1Playedbasketball,whichisfunforme;amlearningitcanbefuntoworkout!Imanaged to stick—almost—to the eating plan. I could not afford the organicstuff,butIstuckwiththerest.I’mlearningwhereandhowtofindhealthyfoodsandhowtomaketimeinmyscheduleforexercise.Emotionally,I’mpreparedforthetimeahead.
Week2It’sgettingalittletoughertosticktoit,butI’mstilldoingit.I’msoreandtired.ButI’mgettingtoknowtheemployeesatmygymrealwell.Ha!Week3Didnotloseanyweightthisweek,soI’malittlediscouraged.It’stoughtokeepdoingtheworkoutroutinewhenIdon’tseeresults.Imaycutbackoncalories.
Week4TalkedtoDr.Huizenga[RobertHuizenga,MD,medicalexpertforTheBiggestLoser] and started eating more calories. I actually lost more weight! I’mlearninghowtomanagecalorieintakeandworkouts.Ihavemoreenergynowtoworkoutharderatthegym.
Day30I’m excited to return to the ranch and see Daniel. I can definitely see thisbecomingapartofmyeverydaylife.It’sjustaboutmakingbetterdecisionsand
feelingbetter.Icandothisfortherestofmylife.IwanttoreachmygoalweightandbeabletodoanythingIwanttodo!
WhatHe’sLearned
Inmyfamily,therewasalotofgoingouttoeat.Rarelydidwejustsitdowntoameal.ButIdon’tblamemyweightgainonthatwhatsoever;itwasmydecision.I’vebeenoldenoughtomakemyowndecisionsforawhilenow,soit’sallonme.
LauraDenoux
“I’mtooplus-sizedtobeaplus-sizemodelanymore.”
Startingweightatranch:285poundsDay1athome:272poundsAge:24Height:5’9”Hometown:Miami,FloridaTeammate:Friend,TaraCosta
WhyShe’sReady
MyfatherdiedofcancerwhenIwas15andhewasonly49.Idonotwanttodieof anobesity-relateddisease, and Iknow that if I don’tdo somethingabout itnow, I’mnotgoing to live tobeveryold. Iwasaplus-sizemodel forabout2years. Ikepteatingandeating, thinkingIcouldeatwhateverIwantedandnothave toexercisebecause Iwasbeingpaid tobea“biggirl.”ButnowI’m tooplus-sizedtobeaplus-sizemodelanymore.Ihavedoneeverythingelseinmylife;Ihaveachievedsomuch.ButthisistheonlythingIhavenotbeenabletodo.
DiaryHighlights
Day1attheRanchIamfinallyhere,andmydreamofbeingonTheBiggestLoserhasfinallycometrue. This ismy opportunity to lose theweight I’ve been trying to lose for solong,andIamfinallygoingtochangemylife.
Day1BackHomeI threwoutall the junk food thatwas inmyrefrigeratorandcupboards. Ihadtonsofcheese,chips,crackers,candy, icecream,cakes,etc.,andI threwthemallout.IwanttoshowAmericathatthisweight-lossbattlecanbedoneathome.
Week1Ihadtochangemyschedule,becauseinsteadofwakinguptojustgotowork,Iamwakingupearlytogotothegym.Asfaraseating,I’musedtoeatingoutatleast onceperday.Now I have to cookand eat at homewith foods that I ampreparing.IaskedmyfriendsandfamilytopleasebesupportiveifIdon’tcometodinneroutingsasoftenbecauseIwouldbetootemptedtoeatunhealthyfoods.
Week2Iamonaconsistentworkoutschedule. Iaskedmyfriends togivemeasmanytipsaspossibletohelpme.Ahandfulofthemhavereallyshownhowmuchtheyloveandsupportmebybeingthereformeandgivingahelpinghand.
Week3IwenttodinnerwithfriendsandorderedChileanseabassinsteadofsushirollswith rice and lots of soy sauce. My friends were totally supportive. No onepressured me into having a cocktail or ordering a sushi roll. We ate, talked,laughed,anddanced.ThisdayreallyshowedmethatIcanstilllivemylife,andIdonothavetosacrificebeinghealthy.
Week4
Thisweekfeelslikealast-chanceworkoutdayattheranch.I’vebeenworkingreallyhardand feel like Iamgettingphysically stronger. I’mevenrunningonthetreadmill.
Day30I used to crave fast food,andnow Ihavenoproblemdrivingpast a fast-foodrestaurant without having those cravings. I think that once your body doesn’thavethosefat-filled,greasyfoodsforawhile,thedesiretoeatthemgoesaway.InsteadIcravefreshfoods,likeveggiesandfruits.
WhatShe’sLearned
At times of weakness, I used to tell myself, “Oh, I’ll just have some of this(insertunhealthyfoodhere),andthenI’llworkoutharder thenextday.”Afterdoingthisonceortwice,IrealizedthatIwascheatingmyselfwaytooearlyinthisweight-lossprocess.Ilovemyselftoomuchtocheatandlietomyself.
SioneFa
“Ourunclesandauntsareondialysisat50.”
Startingweightatranch:372poundsDay1athome:349poundsAge:28Height:6’Hometown:Maricopa,ArizonaTeammate:Cousin,FilipeFa
BIGGESTLOSERBULLETIN:Sionelost25poundsin30daysathomeforatotalbodyweightlossof7.16percent.
WhyHe’sReady
It’snot really frownedupon inour culture, theTonganculture, tobebig.Ourfamilyencouragesit.AlotofTongansareknownforbeingfootballplayers.Ourparents taughtus,“Bebig.”“Ifyouwant to tackle thatguy,bebig!”Butdeepdowninside,weallfeelit,thepainofsickness,highbloodpressure.Andwhenpeopledie,that’snotafunnything.Ourunclesandauntsareondialysisat50;theyhaveproblemswithdiabetes,problemswithhighbloodpressure,gout.It’sjustsocommon,theytrytolivewithit.
DiaryHighlights
Day1attheRanchI am anxious to get started. I love being home with my family, and I knew Iwouldmissthem,butthisopportunityisonceinalifetime,andIwanttomakethemostofit.
Day1BackHomeIgotofftheplane,andthefirstthingIdidwasgotothegymandsetupatimewhensomeonecouldtrainme.ThenIwenttothegrocerystoretopickupsomehealthychoices,becauseIwasn’tsurewhatwasathome.Iknowfamilycomesfirst,but I felt like Ineeded to setup thegymand then food,and thenseemyfamily.Therewasalotofexplainingtomywife.Butit’sallgoodnow.
Week1Myworkoutsandfoodaregoingverywell,exceptforoneslipup:Iateaburrito.Imadethemistakeofgoingabout6hourswithouteating,andIwasawayfromhome, so I thought, “Oh, I’ll just get a burrito, because that should be betterthanagreasyhamburger,right?”Butno,IfeltterribleafterIateit,becausemybodyjustwasn’tusedtoall thefat.SoImakesurenowthatifI’mgoingtobe
gonefromhomelongerthan4hours,IbringmylunchsoI’mnottemptedlikethatagain.
Week2Thisweekhasbeenlotsdifferentfromlastweek,becauseIfeellikeIhavemoreofaroutinedown,andthatkeepsmemoving.
Week3I am inmy same routine as last week. I domore activities withmy kids thatrequiremetostaymoving.It’sfunthatway.
Week4Routine,baby!
Day30IfeellikeI’vedoneeverythingIcould.ButIamalittlenervous,becauseIdon’tknowhoweveryoneelsehasdoneattheranch.Thedifferencebetweenthisdayandday1isthatIknowwhatIhavetodowhenIwakeupeverymorning.
WhatHe’sLearned
Iamgoingtochangeeverything.Iwillteachmykidsthateatinghealthyisnotonlygood foryou,but it fuelsourbodies andgivesus theenergyweneed tolive.Iwanttolivealong,activelifeandbesomeonewhointeractswithhiskids,wife,andfamily,andbuildsnewrelationships.IwouldlovetohelppeoplereachtheirgoalswhenI’mthroughwithmyjourneyhere.
EstellaHayes
“Weneedtodothisforus,now.”
Startingweightatranch:242poundsDay1athome:233poundsAge:62Height:5’8”Hometown:Wheaton,IllinoisTeammate:Husband,JerryHayes
BIGGESTLOSERBULLETIN:Estellaand Jerry, at62and63, are theoldestcoupleevertobeontheshow.Estellalost8poundsin30daysathomeforatotalbodyweightlossof3.43
percent.
WhyShe’sReady
JerryandIhavebeenmarriedfor42years.Lifehassloweddownalittleforus.Butwebothneedtobeheretobeabletotakecareofourgrandkids,tohaveabetterlifeandalongerlife.Todothethingswewanttodo,weneedtotaketheactionnow.
DiaryHighlights
Day1attheRanchJerry fainted,and theyhad to takehim to the emergency room toget checkedout.I’manurse,sowhenhesaid,“I’mgoingdown,”Icouldseeitwasevident.His eyes rolled back in his head, and his skinwas gray. Iweighed inwithouthim,whichwasstrange—seeingtheothercouplessupportingeachother,itmademesadnottohavethatsupport.
Day1BackHomeTobehomeagainandsleepinginyourownbedisgrounding.ThenImetwithmy family.My youngest daughter encouraged morning walks, and my middledaughtertookmetoalocalexerciseclub.
Week1Thekitchenhadbeen thinnedbeforewe left togo to theranch.Weknewtherewouldbechanges toourdiet.Wegaveat least threebagsofgroceries toonedaughterandalocalfoodpantry.Weboughtfoodsthatweenjoyedontheranch,suchasEzekielbread,Greekfat-freeyogurt,porktenderloin,andorganicfruitsandvegetables.
Week2Ikeeptryingnewfoodsbutenjoyoldfoodscookedhealthyways,suchasatacowithgroundchickenbreastinaromainelettuceshell,withfat-freerefriedbeans.Another dish is whole grain spaghetti with marinara sauce and Parmesancheese,withsaladandlow-caldressingontheside.
Week3A new exercise forme is Zumba, a blend of salsa and hip-hopwith dynamic,nonstopmovement,withlowlightsanddiscolightsthrownin.Itislotsoffun.Ididaspinclassandsurvived,andplanondoingmore.Ihavebeenintroducedto
the StairMaster without dying. Somany things, such as Pilates, are definitelynewtome.
Week4I have not slipped, but I had outpatient surgery, which required that I skipexercise for 5 days. Imissed the exercise and am looking forward to it. I justhavetogeardownforthe5daysandbeginagainwithlow-intensityworkouts.I’mlookingforwardtowalkingagainwithmydaughterandgettingbackintothegroove.
Day30Iwon’tbegoingbacktotheranchsinceJerrywaseliminatedinWeek2.Butwearedoinggreatathomeandfollowingtheprogram.
WhatShe’sLearned
Plan! Plan a week’s worth of meals to begin. Plan exercise and do it withintensity. Ifyoucan talkeasily,youaren’tworkinghardenough.Putoutyourworkoutclothesthenightbefore.
3
TheWhat,When,andHowofEating
“Youaregoingtolearnthateverythigyouputinyourmouthmatters.”—BOBHARPERTOSEASON7CONTESTANS
When it comes to losing weight, ignorance is never, ever bliss. NutritionistCheryl Forberg, RD, has counseled just about every cast member since TheBiggestLoser began in 2004, and as she can testify,what thenewcontestantsdon’tknowaboutfeedingtheirbodiesisahugepartofwhytheygainedweight.“Whentheyfirstarrive,”shesays,“theytrulyhavenoideahowmanycalories
theirbodiesneed.Andtheyhavenoideahowtospreadoutcaloriesthroughouttheday.
They don’t understand the impact that eating the right combinations of foodsevery3or4hoursisgoingtohaveontheirenergylevelandsatiety.”Theyarealsomealskippers,oftenhavingjustoneortwobigmealsaday.“Whentheygettomeal-times,” she says, “they’re too hungry and eat toomuch of thewrongthing.Theirbodieshavelosttrackoftheirnaturalhungercues.”Whatthecontestantsaregratefulfor,saysForberg,isthechancetolearnabout
howtofeedtheirbodies.Andthat’swhatwe’regoingtodorighthere.Forthe
next30days,youwill eat inaway that leavesyou feeling satisfiedandmoreenergetic.
Thesurestway to improveanyskill isnosecret:Practice.Consider the31stdayyourownpersonal finale.Thatmeansyouneed topracticehealthy eatinghabits for the next 30 days.You are going to retrain your body to understandwhenit’strulyhungry.You’lllearnnottowaituntilyou’restarvingtoeat.Andyou’ll learn that after you’ve eaten, your waistband shouldn’t feel like a
tourniquet.By the end of this 30-day period, you’ll be living these strategies that The
BiggestLosersareremindedofeverydayattheranch:•Planmealsandsnacks.•Eatbreakfast.•Eatfruitand/orvegetableswitheverymeal.•Includeproteinineachmealandsnack.
GiveYourTasteBudsaChance
When the nine contestants of Season 7 went home, they started to ask about“cheatdays”rightaway.Couldtheyallow1high-caloriedayaweektosplurgeabit?Theanswer:Notreally.“Givetheeatingplanachance,”saysForberg.If30days feels like a long time, then just commit for a week at first. Get 7 goodeating days under your belt before you think about a cheat day. “Or pick theseven menus you find the most appealing, and start with those,” she says.“Reallytry.Don’tveeroffcourse.After7days,takenoteofyourenergylevel,yourclarity.Howareyousleeping?Youwill findyouhavefewercravingsforsugarandsalt.”Forbergispassionateaboutthisapproachtoeating.“Wereallywantthese30
daystobetheessenceoftheplaninitspurestform.Wewantpeopletoseehoweasythiscanbe,howwellitworks,andhowgooditfeelsoncetheycommittothiswayofeating—itbecomescompletelyseductivetostickwithit.”Season 6 contestants confirm that after weeks of healthy eating, they don’t
experience nearly asmany food cravings. But if a craving does hit,MichelleAguilarhas this tip:“Iuse teethwhiteningstripswhenacravinghitsandwaitforittopasswhileIwhitenmyteeth!”
NoCheapCalories
Thefoodsthatyouareabouttointroduceintoyourdietarenutritionallydense.Nocheap calorieshere. “Thehigher thequalityof the foodyou eat, themorenutritious it is, and the less of it you’ll need in order to feel satisfied,” saysForberg.“Thequalityofcaloriesisasimportantasthequantity.Ifpeoplereallyfocusonquality,thequantitywilltakecareofitself.Thesefoodsaresatisfying
andfilling,andhighinwater,flavor,andtexture.”AtthestartofSeason7,manyofthecontestantswemetontheranchwhohad
startedeatingahealthydiet, realized theyweren’t really feelinghungry—eventhough they used to consume asmany fast food calories in onemeal as theywerenowconsumingintwo.Contestantswerenothavingfoodfantasiesevenafewdaysintotheirhealthyeating.
Thefoodyou’regoingtoeatforthenext30dayswillbefreshandwholesome
—no processed stuff. AsBobHarper said in Season 1, if it grows out of thegroundorifyoucanpickitoffatree,it’sinthiseatingplan.Each day’s menu will supply you with 1,500 calories, a total that you can
tweak up or down according to your needs. You’ll eat five times a day—breakfast,lunch,dinner,andtwosnacks—takinginabout375caloriespermeal.You’lleat4cupsoffruitandvegetableseveryday,andyou’llhavesomeproteinateachmealandsnack.Ifyou’replanningabigworkoutearlyintheday,youcan shift your calories forward (more at breakfast and lunch than at dinner) ifyouwish.Youcanalsoswapoutfoodsthatyoudon’tlike,butForbergsuggeststhat you try everything at least once. You may be surprised to find that youactuallylikeavegetableyouthoughtyouhated.
THE4-3-2-1BIGGESTLOSERPYRAMID
Waterandmilkwillbeyourbeveragesofchoice,althoughsometeasandotheroptionswillbeincluded.Asformilk,goforfat-freeorlowfat.Notonlyismilkrecommended toTheBiggestLosercontestants tomeet calcium requirements,butit’salsoincludedthroughouttheJump-Startmenuswithmealsandsnacks.Inaddition to keeping you hydrated, water regulates your body temperature anddistributesthenutrientsyou’reeatingtoallyourcells,whichresultsinaburstofenergy.Solet’smeetthecentralplayersofyourneweatingplan,yourthreenewbest
friends—andonevillain.
Carbohydrates,Protein,andHealthyFats(NoWhiteStuff)
Whenwesaycarbohydrates,we’renot talkingaboutbagelsandchips.We’rereferringtovegetables,fruits,andwholegrains.By protein, we don’t mean fast-food burgers or hot dogs, but lean meat,
chicken,andfish.Andwhenitcomestohealthyfats,nope,putdownthecreamcheese.Healthy
fatsarethingslikeasplashofoliveoil,asliceofavocado,andafewnutsandseeds.Andfinally,nowhitestuff.There’snogoodstuffinwhitestuff.Whitestuffis
whiterice,whiteflour,whitesugar,whitepasta.“Inthesefoods,”notesForberg,“mostifnotallofthenutritionalvaluehasbeenprocessedaway.”
MoreonCarbohydrates
What:Vegetables,fruit,andwholegrainsWhen:WitheverymealHowmuch:45percentofyourdailymenu
•Aimforaminimumof4cupsofavarietyoffruitsandnonstarchyvegetablesdaily.
•Favorfreshfruitsandnonstarchyvegetablesovergrainproducts.•Choosewholegrainfoodsinmoderation.Selectwholegrainproductswithahighfibercontent—aimforatleast5gramsperserving.
Vegetables
•Cookyourvegetablesfortheleastamountoftimepossibletopreservenutrients.
•Avoidaddedfat;steam,grill,orstir-fryveggiesinanonstickpan.•Trytoeatatleastonerawvegetableeachday.•Eatavegetablesaladmostdaysoftheweek.•Planahead—keepcut-upvegetablessuchasbellpeppers,broccoli,andceleryinyourfridgeforeasysnackingathome,ortotaketoworkorschool.
•Starchiervegetablessuchaspumpkin,wintersquash,andsweetpotatoesarehigherincaloriesandcarbs,soyoushouldlimitthemtoaservingortwoperweek.
•Freshvegetablesarebest,butit’sperfectlyokaytochoosefrozen.Ifyouoptforcanned,watchthesodiumcontent,andrinsetheveggiesbeforeeating.
WholeGrainsAwayfromHome
Here are some handy tips formaking the best whole grain choiceswhendiningout.
•Ifyouhaven’tcutbreadoutofyourdiet,askforwholegrainrolls,crackers,ortortillas(cornorwholewheat)insteadofwhite.
•Forbreakfast,chooseold-fashionedorsteel-cutoatmeal,orwholegraintoast.
•Askforbrownriceinsteadofwhiterice.•Requestwholegrainpasta.•Choosewholegrainsforyourstarchcoursewhenavailable,insteadofpotatoesorwhiterice.Forexample,trypolenta,brownrice,wildrice,orbulgur(indishessuchastabbouleh).
•Ifyourfavoriterestaurantdoesn’tofferanywholegrainchoices,keepasking!Ifenoughcustomersareinterested,youmaybeinforasurprisethenexttimeyougoback.Restaurantswanttokeeptheircustomershappy,somakeyourdesiresknown.Unlesswerequestmorenutritiouscarbohydrateswhenwedineout,refinedproducts(whitestuff)willprobablyremainthestandard.
Fruit
•Enjoyatleastonewhole,rawfruiteachday.Tryanewfruiteveryweektoaddvarietytoyourmenu.
•Savorfruitsfromdifferentcolorgroups:Trydarkgreen,lightgreen,purple,red,orange,andyellow.Thisensuresthatyou’regettingavarietyofnutrientseachday.
•Whensnacking,rememberthatdriedfruits,suchasdriedberriesandraisins,aremoreconcentratedincaloriesandsugarthanrawfruits,and
they’renotasfilling.Cupforcup,freshgrapeshaveonlyafourthofthecaloriesfoundinraisins.It’soptimaltoeatfruitwhenit’sinseason,asout-of-seasonfruitsandvegetablesaresometimesimported,expensive,andtasteless.Intheseinstances,driedfruitcanbeanutritiousandeconomicoption.
•Whencooking,it’sokaytosneakalittlefruitintoyourdietbyaddingsomechoppeddriedfruittograindishes,savorydishes,andsalads—butlimitittoacoupleoftablespoons.
•Choosewholefruitratherthanfruitjuice.Fruitjuicecontainslessfiber,soit’snotasfillingaswholefruit,andit’smoreconcentratedinsugars.Whenyoudooptforjuice,aservingsizeis4ounces(½cup).
•Freshfruitispreferable,butfrozenisfineifit’snotpackagedwithsugaror
syrup.Ifyouchoosecanned,besureit’spackedinwater.
WholeGrains
Wholegrainsare those thathaveundergoneminimalprocessingand thushaveretained most of their nutritional value. When whole grains are refined,importantnutrientsareremoved.Allthat’susuallyleftisstarch,whichisloadedwithcarbohydratecaloriesandlittleelse.Lookforwholegrainsinbulkbinsatyour localgroceryorhealth foodstore.Sinceyou’renotpaying forexpensivepackaging,significantcostsavings,upto50percentormore,canbepassedontoyou.
•Whenchoosingbreadproducts,alwaysreadthelabel.Ifitincludestheword“enriched,”theproductprobablycontainswhiteflour—meaningit’slowinfiberandnutrition.Choosebreadswithatleast2gramsoffiberperserving,butaimfor5grams.Thefirstingredientlistedshouldbe“wholewheat”or“wholegrain.”“Wheatflour”isn’tnecessarilywholewheat;itusuallymeansenrichedflourwithsomewholewheatadded.
•Choosepackagedcerealswithlessthan5gramsofsugarandatleast5gramsoffiberperserving.
MoreonProtein
What:Animalprotein,dairy,andvegetarianproteinWhen:WitheverymealandsnackHowmuch:30percentofyourdailymenuRemember to includeproteinwitheachmealandeachsnacksoyourbodycanuse it throughout theday.There’splentytochoosefrominthreedifferentproteingroups:animalprotein,fat-freeorlow-fatdairyprotein,andvegetarianprotein.
•Chooseavarietyofproteinseachdaytomeetyourcaloriegoal.•Limityourservingsofleanredmeattotwoaweek.Redmeattendstobehigherinsaturatedfat.
•Fishisanexcellentsourceofprotein,omega-3fattyacids,vitaminE,andselenium.Cold-waterfishsuchassalmonandtunacontainmoreheart-healthyfats—buttheyalsohavemorecalories.
Don’tDrinkYourCalories
There’sareasonwhywaterisTheBiggestLosers’beverageofchoice. If you’re a soda drinker, the number of extra caloriesyourackupeverydaycanbestaggering.Before he got to the ranch, Season 7’s David Lee sat down
with The Biggest Loser nutritionist Cheryl Forberg, RD, andcalculated a typical day of drinking soda and sweet tea: 4.5sweet teas (653 calories, 441milligrams caffeine) and 7.5 20-ounce regular soft drinks (1,999 calories, 578 milligramscaffeine)TotalperDayCalories:2,652Caffeine:1,019milligrams(equalto7.5cupsofcoffee)Sugar:3.5cupsForberg says that before arriving at the ranch, David wasconsuming 1.4 times his Biggest Loser daily calorie budgetthroughbeveragesalone!
•Avoidprocessedmeats,suchasbologna,hotdogs,andsausage.They’regenerallyhighinfat,sodium,andcalories,andtheymayalsocontainsodiumnitrites,whichcanformcarcinogenic(potentiallycancer-causing)compoundsinthebody.
AnimalProtein
Meat
Chooseleancuts,suchasporktenderloinandbeefchuck,sirloin,ortenderloin.USDAChoice orUSDASelect grades of beef usually have lower fat content.Avoidmeatthatisheavilymarbledandremoveanyvisiblefat.Lookforgroundmeatthatisatleast95percentlean.
Poultry
The leanest poultry is the skinlesswhitemeat from thebreast of a chickenorturkey.Whenchoosinggroundchickenorturkey,askforthewhitemeatorbuyatleast95percentlean.
Seafood
In selecting seafood, look for fish (especially wild varieties) that are rich inomega-3 fatty acids. This include salmon, sardines (water-packed), herring,mackerel,trout,andtuna.
Dairy
Top dairy choices include fat-free (skim) milk, 1 percent (low-fat) milk,buttermilk,plainfat-freeor low-fatyogurt, fat-freeor low-fatyogurtwithfruit(no sugar added), fat-free or low-fat cottage cheese, and fat-free or low-fatricottacheese.Lightsoymilksandsoyyogurtsarealsoallowed,butifyoueatsoy because you can’t digest dairy, be sure to choose soy products that arefortifiedwithcalcium.
VegetarianProtein
Excellent vegetarian protein sources include beans and other legumes, eggwhites,andavarietyoftraditionalsoyfoods,suchastofuandedamame.Manyofthesefoodsarealsoloadedwithfiber.
MoreonHealthyFats
What:Oliveoil,canolaoil,avocado,nuts,andseedsWhen:OccasionallyHowmuch:25percentofyourdailymenu
Manyofthecaloriesyouderivefromfatwillbehiddeninyourcarbohydrateandproteinfoodchoices,butyou’llhaveasmallbudgetofleftovercaloriestospendon healthy fats and “extras.” Healthy fats include small servings of nuts andseeds,andanoccasionalsprayorsplashofoliveoilorcanolaoilforyoursaladsorcookeddishes.
ManyofTheBiggestLosersliketoallocateasmallnumberofcalories(200aday)forextras.Trytospendtheseonhealthyfoodchoicesinsteadofcandyorsweets. Your meals should be mostly made up of whole foods, with lessemphasison“diet-food”substitutes.Healthychoicescanincludeafewhealthyfats each day, such as nuts and seeds, sugar-free (or reduced-sugar) sweets ordesserts, and low-sugar and low-sodium condiments. Round things out withplentyofherbsandspicestoflavoryourfoods.
Toreallygetthebiggestbangoutofyour30-dayjumpstart,limityourextrasandsticktothewholefoodsinthisplan.You’llbegladyoudidwhenyousteponthescale!Remember,forthenext30daysyouwill...•Planmealsinadvance.•Scheduleyourthreesmallmealsplustwoorthreelightsnackseveryday.Skipping meals leads to excessive hunger, extreme eating, and extracalories.
•Payattentiontoyourportionsizes.• Minimize saturated fat, trans fats, added sugars, processed foods, andexcesssalt.
•Recordallmealsandsnacksinafoodjournal.•Drinkatleasteight8-ounceglassesofwateraday.
4
BuildingaFitnessFoundation
No, you aren’t expected to run a marathon on day 1. Even on t ranch, thecontestantsslowlybuilduptheirstrengthandendurancelevels—sothat’swhatyou’regoingtodoathome.Thefirst7daysofthis30-dayjumpstartwillshowyou how to build a fitness foundation. That simply means that we want toprepare yourbody for the typeof trainingyou seeonTheBiggestLoser. Thegoal in this initial phase is to build cardiovascular and muscular endurance,increase core strength and stability (deepmuscles that support the spine), and
improvemobility(flexibilityandrangeofmotion).Sowe’regoing tostartwithbabysteps. Ifyou try todo toomuch toosoon,
you’relesslikelytobeabletofinishtheprogram(plus,youriskinjury).We’llstart slowly and simply so that you canbegin tobuild activity intoyourdailylife.Exerciseshouldbeasintegraltoyourdayasbrushingyourteeth!Butfirst,let’sgetyourheadandyourenvironmentorganized.
1.AssessWhereYouAreToday
Areyounewtoexercise?Someonewhohasrarelyworkedoutandfeelsweakand tired afterward? Then we will consider you a beginner. Follow theBEGINNERprogramfor thenext4weeksandyou’llbewellonyourway tobecomingaBiggestLoser.
Areyousomeonewhohasexercisedinthepastbutsimplyfelloffthewagon?Youknowwhatyou’resupposedtodobutneedthemotivationandstructuretodoit?ThenyoushouldfollowtheCHALLENGERprogram.ItissimilartotheBEGINNERprogrambutincludesoptionstoincreasedurationandintensity.
2.MakeaPlan
Studiesshowthatpeoplewhoplanaheadfortheirworkoutsaregenerallymoresuccessfulthanthosewhowingit.Sowerecommendafewtipstohelpyoustayontherightpath.
•Makeadatewithyourself!Decidewhenyouwanttoworkoutandputitinyourdayplanner.Logthattimeasyours.
•Setanalarm,dayornight,asaremindertoworkout.Orscheduleareminderonyourcomputerifthat’swhereyouspendmostofyourday.
•Packyourgymbagthenightbeforeaworkout.
3.BuildaTeam
Attheranch,contestantsaredividedintoteamstoprovidesupportandguidanceforoneanother.You’llneedthatencouragement,too,sobegintoformasupportsystemoffriendsandfamily.Planwalkingactivitieswithyourkidsorencourageyourbestfriendtobecomeadietbuddy.Youcanalsolookforworkoutpartnersonline through sites like www.biggestloserclub.com or through your localcolleges,churches,andcommunitycenters.
4.MoveIt!
Concentrate on becoming more active as you go about your daily life. Inaddition to following the workout plan here, sneak in exercise whenever andhoweveryoucan.Parkyourcarat thefarendof theparkinglotat themallorgrocerystore.Usethestairswheneverpossibleandtakepostureandstretchingbreaksatthecomputer.Expertssuggestthatittakes21daysofconsistentbehaviortoformahabit—so
don’tgetdiscouragedafteronlyacoupleofdays.Findsmallwaystostayactive,andbeforeyouknowit,yourbodywillstarttocraveexercise.Afewweeksinto
Season7andafteranemotionallystressfuldayattheranch,MandiKramermetupwithherteammateandsister,AubreyCheney,andproclaimed,“Thisisatotalfirstforme,butallIwanttodoisgotothegymandworkout!”
5.GatherYourEquipment
Inorder tomake thingssimple,we’ve limited theamountofequipmentyou’llneedtocompletethe30-DayJump-StartFitnessProgram.Here’soursimplelistofessentials.
1.Yourbody!Therearenumerouseffectiveexercisesthatdon’trequireanyequipment.Season5winnerAliVincentsaysshehasrealizedshecanworkoutanywhereusingjustherownbodyweight.
2.Amat.Ifyouplantoworkoutonahardsurface,you’llneedagoodathleticoryogamat(gotowww.biggestloser.comforproducts).Ifyouprefer,youcanjustuseanycarpetedsurfaceinyourhome,aslongasitgivesyouthenecessarycushioning.
3.Asetofdumbbells.Werecommendweightsrangingfrom5to15poundsforwomenand10to25poundsformenforthisjump-startprogram.
4.Apairofgoodwalkingshoes.Focusonthefit.Walkaroundthestoreabitwhenyoutrythemon.Theymustbecomfortableandnottootight.Theheelshouldgiveyougoodsupportandshouldbelow,andnotwideandflaredouttothesides.Thefrontshouldbendeasilyforgoodwalkingmotion.Ifyougraduatetojoggingandrunning,you’llwanttoupgradetoagoodrunningshoe.
6.GetFITTE
“FITTE”isaquick,handyacronymtohelpyourememberalltheelementsofanexerciseroutineyouneedtoimproveyourfitness.It’sagoodway,especiallyforbeginners,tostartthinkingaboutworkingout.Asyoubegintomakeexerciseapartofyourlifestyle,you’llwanttovaryorincreasesomeorallelementsoftheFITTEprinciple:
Frequency:HowoftenyouworkoutIntensity:Howhardyouworkout(measuringwithaheartratemonitoror
usingrateofperceivedexertion)Time:ThedurationofyourworkoutType:Thekindofexerciseyou’redoingEnjoyment:Howmuchpleasureyougetoutoftheactivity
Frequency
The American Council on Exercise recommends 20 to 30 minutes ofcardiovascular exercise 3 to 5 days aweek (depending on intensity; a shorterworkoutdurationcallsformoreintensity)andstrengthtrainingat least twiceaweek.Youcancombinecardioandstrengthonsomedaysorkeepthemseparate.In this jump-startprogram,we’llbeginwithafrequencyof6daysaweekandwill vary cardio and strength. We want to establish a new, healthy behaviorpattern,soit’sfullimmersiontime!Asthe2weeksgoby,youcanmixthisupabit and vary the frequency of yourworkouts.However,we recommend doingsomethingphysical6daysaweek.
Intensity:Load,Speed,andEffort
Therearemanywaystoincreaseordecreaseintensity.Onewayisthroughload.Loadisjusttheamountofresistanceyouuseinyourworkout.Inthefirstweek,wewill usenoexternal resistance,onlyyourbody.As theweeksgoby,we’llbegin to add dumbbells to the strength exercises. We recommend choosingweightsthatwillmakeyourmusclestiredafter12to15repetitions.Anotherwaytovaryintensityisthroughspeed.Duringyourcardiowalks,you
can increase the intensitybysimplywalkingfaster. Ifyoucanwalkata fasterpace,youshould.Itwillhelpyouburnmorecaloriesandstrengthenyourheart.Eventually,youmightwanttotryjoggingorrunning.Youcanvaryspeedinthestrength exercises, too. Sometimes going slower ismore intense, and at othertimes, moving a bit faster will make the exercise more challenging. Whenexercising with dumbbells, keep your speed under control to ensure that you
neverswingtheweights.Effort isoneof themostcommonways tovary intensity.Howhardareyou
working?Therearetwowaystomeasureintensity.Themostcommoniscalledrateofperceivedexertion(RPE),andit isaneasy-to-followself-measurement.Usetheratingscalebelowtogaugehowyourbodyfeelswhenyou’reworkingout.RPErangesfrom6(noexertionatall)to20(maximalexertion).
RateofPerceivedExertionScale
CalculatingYourTargetHeartRate
Therateofperceivedexertionscalerelatestoyourexerciseheartrateaswell.We all have a resting heart rate (our pulse rate when we are immobile), amaximumheartrate(thehighestrateweshouldreachinaworkout),andatarget
heartratezone(formaximumfatburning).Yourtargetheartrate—theratethatyoushouldaimtoachieveinyourworkouts—canbeeasilycalculated,onceyouknowyourmaximumheart rate.To findyourmaximumheart rate, follow thissimpleformula:
220-yourage=maximumheartrateSo,fora35-year-old,themaximumheartrateis185(220-35=185).Now,tofindyourtargetheart-ratezone,you’regoingtousethenumberyou
justcalculatedforyourmaximumheartrate:Low-rangetargetheartrate=Maximumheartrate 0.80
High-rangetargetheartrate=Maximumheartrate 0.85
So,forthesame35-year-old...•Thetargetheartrate(lowrange)wouldbe148(185×80%=148).•Thetargetheartrate(highrange)wouldbe157.(185×85%=157).
This person should aim to keep their heart rate between 148 and 157whenexercising.Studieshaveshownacorrelationbetweenrateofperceivedexertionandheart
rate, with heart rate equaling about 10 times the RPE you’ve reached. Forexample,ifyou’reworkingoutatan11onthescale,yourheartrateshouldbeapproximately110.For the35-year-old, for example, thiswouldnot be in thetarget heart rate zone. He or she would need to increase the intensity and bemore in the 14-to-16 range to achieve the 148-to- 157 target heart rate zone.LookingattheRPEscale,thismakessense,asthatrangerepresents“somewhathard”to“hard.”
UsingaHeartRateMonitor
Another way tomeasure intensity is through amore scientific approach. Youmightwanttopurchaseaheartratemonitorthatwillreadyourexactheartrate.Youwould still use the formula above to calculate yourmaximum and targetheart rate zone. However, unless advised otherwise by your doctor, we
recommend just using the rate of perceived exertion scale for this program. Itwillhelpyoubecomeawareofyourintensityandallowyoutoadjustasneeded.If youareabeginner,wedonot expect you to be in your target heart rate
zoneinthefirstweekofthisprogram.Juststartwalkinganddon’tworryaboutheart rate. Eventually begin to increase your intensity so that you’ll see theweight-lossresultsyou’rehopingfor.Youcanalsovaryintensitytoaddvariety.Varietycanbeagreatwaytochange
up your routinewithout having to increase load or speed.During your cardiowalks,youcouldaddahilltoyournormalpath.Ifyoutrytomaintainthesamespeedasyougoupthehill,you’llbeincreasingyoureffort.Instrengthtraining,youcanaddinstabilitytotheexercisesbystandingononelegordoingexercisesonastabilityball(youworkmoremusclestobalanceyourself),orbycombiningexercisestochallengethebody.Addingvarietywillalsokeepyoufromgettingboredwithyourworkout.
Time(Duration)
Durationishowlongyouactuallyexercise.We’reallchallengedtofindtimetoexercise, or to do anything at all! As mentioned previously, the AmericanCouncilonExerciserecommends20to30minutesofcardiovascularwork3to5days aweek (dependingon intensity—shorter exerciseduration calls formoreintense effort) and strength training at least twice a week. In this jump-startprogram,we’llstartyouoffwith20minutesofcardioadayandbeginadding2minutesadayuntilyoubuildupto50minutes.Forbeginners,thiscanbebrokenupintoseveralboutsofexercisein1day.Again,themostimportantthingistogetmoving.We’llsettimegoalsforyou,
butifyoumissafewminuteshereorthere,don’tstress.Trytomakethemuponanotherdayorsimplymoveon.
Type
The typeof exerciseyouchoosewillhaveagreat impactonwhetheryoucanmaintain a fitness program. In this program, we’re keeping it simple withwalkingforcardio,alongwithdumbbellandbody-weightexercisesforstrength.However,ifyouprefercyclingtowalking,wehighlyrecommendyoumakethesubstitution. Studies show that you’ll be more likely to stick to an exercise
programifyou likewhatyou’redoing.Otheroptionsareswimming(great forthe upper body), jumping rope (excellent for the lower body and abs), andaerobicsclasses(whichprovidestructureandcommunity).Iflookingatdumbbellsmakesyouwanttothrowthemoutthewindow,there
are several strength training options, as well. Tubing, elastic bands, medicineballs, weighted water balls, and stability balls can all enhance your strengthtrainingexercises.(Gotowww.biggestloser.comforproducts.)Butthemostimportantthingistofindsomethingyouwillstickwith.Thebest
exercisetodoistheexercisethatyoudo!
Enjoyment
If you like playing basketball with your kid, make it part of your exerciseroutine. After the game, do some strength exercise for your upper and lowerbodyandfinishupwitha thoroughstretch.Season4finalistJulieHaddenhasfoundagreat, freeway toexercise:She takesherkids to theparkandclimbs,slides,andplayswiththem!Shedoesn’tjustsitbackandwatchanymore.Inlineskating,kickboxing,cycling,andsurfingareallexcellentactivitiesthat
willkeepyouactiveandhealthy.Manyofthe30-dayBiggestLosersofSeason7foundtheirinnerkickboxersasawaytovarytheirroutines.Takeadvantageofany class you can find thatwill introduceyou to new—or forgotten—ways tomove your body. Season 5 winner Ali Vincent had abandoned her love ofswimmingbeforebecomingaBiggestLoser.Onceshebeganherprogram,shegotback in thewater,enjoyingnotonly theactof swimming itselfbuthow itallowedhertoenterarhythmicmentalzone,tothinkandregroup.
CircuitFormats
This program includes both a strength component and cardio and mobilityexercises. During week 1, you will only be walking and doing mobilityexercises.Whenyoureachweek2,you’llbeginsimpleupper-body,lower-body,and ab exercises using some external resistance.We recommend that you dothese inacircuit format.Simplyput, youdoone exercise right after theotherwith little tonorest inbetween.Notonly is thisasuperefficientwaytoworkout, but you also burn more calories (up to twice as many) and gain acardiovascularbenefit(yourheartratestayselevated).
GeneralWorkoutGuidelines
•It’simportanttostayhydrated,sodrinkwaterbefore,during,andafteryourworkouts.Remember,onceyou’rethirsty,youarealreadydehydrated.
•Ingeneral,keepyourabdominalmusclesengagedandyourspineneutral.Youwanttomaintainastrongstructurethroughyourspinalcolumnwhenexercising.
•Neverswingtheweightswhendoingstrengthexercises.Moveinaslowandcontrolledmanner.
•Makesuretomaintainsteady,rhythmicbreathingthroughoutallexercises.Avoidholdingyourbreathwhenexertingyourself.
•Whenyoucandotherecommendednumberofrepetitionsofastrengthexercisewithoutbecomingfatigued,it’stimetoincreasetheresistance.
YourWeeklyProgress
Here’saquicksummaryofhowyourfitnessplanwillbeginandevolve.
Week1:StucktoYourSeat?
•Cardioplusmobilityandbody-weightexercises•Slowlyincreasingtime•6workoutdaysand1dayoff
The goal of this week is to simply start moving. Performing mobility andbody-weightexerciseswillgetyoureadyfortheresistanceexercisesthatwillbeadded in week 2. Most of us tend to be professional sitters, slumped over acomputer or stuck behind thewheel of a car,whichweakens and tightens themusclesofthebackandchest,aswellasthehipsandbuttocks.Theseexercisesdynamicallystretchandstrengthentargetedmuscleswhileimprovingflexibility,rangeofmotion,posture,andcirculation.
Week2:MeetYourMuscles!
•Cardioplusmobilityandresistanceexercises•Continuingtoincreasetimeandaddresistanceexercises•6workoutdaysand1dayoff
This week, we’ll add resistance exercises to your regimen of mobility andbody-weightmoves,tostarttobuildleanmuscle.Youwillbegintofeelpartsofyourbodyyoudidn’tevenknowexisted!
Week3:TakeItUpaNotch
•Cardioplusmobilityandresistanceexercises•Beginningtoincreaseintensityinbothcardioandresistanceexercises•6workoutdaysand1dayoff
You are halfway through your jump-start workout program, so it’s time toratchetupthe intensity.Forcardio, thiscouldmeanaddingjoggingorahill toyourwalk.Fortheresistanceexercises,youcouldupthenumberofrepetitionsor sets, or increase the weight you’re using. We’ll also add a day of activerecovery so that you’re doing some form of activity every day of the week.Remember,ittakes21daystostartanewhabit,sothisistheweekthatchangeseverything!
Week4:YourVeryOwnFinale!
•Cardioplusmobilityandresistanceexercises•Continuingtoincreaseintensityinbothcardioandresistanceexercisesandaddvariety
•6workoutdaysand1dayofrestNow you’ll have the tools you need to continue your healthy lifestyle for a
lifetime.Youcanusewhatyou’ve learned in the last30days tocreatea long,healthyfuture.
YourDailyWorkoutCalendar
5
30DaysofTransformation
The following pages contain a 30-day blueprint for improved health, weightloss, and awhole new life. It’s time to commit yourselfwithout distraction tocleanoutyourpantryandgetyourworkoutclothesandcomfortableshoesready.Pareyoursocialcalendartoaminimum.Avoidscenariosandpeoplethattemptyou.Youareabouttocreateanenvironmentdedicatedtoyourgoals.Makesmallchangeseverydayandthecumulativeeffectwillamazeyou.Andyou’llhaveafamiliar face to help you through—Season 5 winner Ali Vincent! For eachexerciseonthefollowingpages,superfitAlishowsyouthecorrecttechnique.
ManyBiggestLosersexperienceadefiningmomentontheirfirstday—andit’snotalwayshappy.Season6at-homewinnerHebaSalamasayssheremembersthe feeling of fear. “I thought, there’s just noway I’mgoing to be able to dothis.”Everyone starts a transformation from a less-than-optimal place—so it’s
normaltofeelalittleuncomfortableatfirst.Butit’snothingtoworryabout,andinfact,astrainerJillianMichaelstellsherteammembers,“Ifyoucanstayopenandmoveintothatuncomfortableandunknownspace,thenyoubecomeopentoaninfinityofpossibility.Andthat’swhereyourlifewillbecreated.”Andtherewardsareworththepain.Season6winnerMichelleAguilar,after
herranchodyssey,foundherselfstandingonamountaintopwithJillian.“Itwasoneof themost rewardingmomentsofmy life,”shesays.Shehaddiscoveredthatpersondeepwithinwhowasstrongandpowerful,whowas“nightanddayfromthepersonIthoughtIwas.”“So,whatdoyoudonow?”Jillianaskedher.“Ilive,”answeredMichelle.Socanyou.Anditallstartswiththenext30days.
Day1
MakeUpYourMindNow
“Theskyisthelimit....Youjustputyourmindtoit,continuetoworkhard,andeverythingispossible.”
—NFLQUARTERBACKKURTWARNERTOTHESEASON7CONTESTANTS
Youdon’thavetobeafootballfantobenefitfromKurtWarner’sexample.In1994,he tried out for the Green Bay Packers—and was cut. His hopes dashed, hemovedbackhometoIowaandstockedgrocerystoreshelvestofeedhisyoungfamily.Afterafewyearsofworkinghard,hefinallygotashotattheNFLagain.This time,hisdreamcametrue.HeledtheSt.LouisRamstoaberthinSuperBowlXXXIV.Fine,yousay.Sowhatdoesaprofessional footballplayer’sstoryhave todo
withweight loss, exactly?Everything.This firstdayhas to startwitha strongandclearcommitmenttoyourself.Try isnot thewordyou’re lookingforhere.RememberPhillipParhamattheropescoursechallengeinSeason6?Helookedupattheplatformintheskywherehewassupposedtohoisthimselfwithropesandtoldtheinstructorhe’dgiveithisbest“try.”“Trying,”theinstructorreplied,is“quittingwithhonor.”EveryBiggestLosercontestantwalksonto thegroundsof theranch that first
dayprepared for the taskathand—they’vecleared theirmindsand taken timeout of their lives to focus on getting healthy. Trainer Bob Harper calls thiscrucial stage“getting theirheads into thegame.”AndBob’snot talkingaboutwinningchallengesormoney,thoughclearlythosearemotivationalelementsontheranch.He’sreferringtotheprocessofadoptingafocusedmentaloutlookandembracingawholenewlifestyle.Nowisthetimetokeepyourcommitmenttoyourself,tobelievethatyoucan
dothis.Youaregoingtotakeresponsibilityforyourhealth.You’regoingtodigdeepintostrengthsyouneverknewyouhad,andattheendofthese30days,youwillfeel,asColeenSkeabeckexpresseditinSeason6,“thehappiestthingyou
couldthinkoftimesathousand!”
Jump-StartMenuPlan
DAY11,480CALORIES
Breakfast
1HamandCheeseBreakfastMelt¾cupfreshblueberries8ouncesfat-freemilkTeaorcoffee
Snack1largeapple1sticklow-fatmozzarellastringcheeseIcewater
LunchTurkeywrap:2ouncesslicedturkeybreast,¼cupalfalfasprouts,2slicestomato, and 2 teaspoonsDijonmustard inLaTortilla Factorymultigraintortilla6babycarrots1cupjicamasticksIcewateroricedtea
Snack2servings(4pieces)HummusDeviledEggs
Dinner5ouncesboneless,skinlesschickenbreast,grilledorbroiled8mediumasparagusspears,grilledorbroiled1 cup cherry tomatoes with 1 tablespoon balsamic vinegar and 1
tablespoonchoppedfreshbasil8ouncesfat-freemilk
Jump-StartRecipes
HamandCheeseBreakfastMeltpage52HummusDeviledEggspage54
HAMANDCHEESEBREAKFASTMELT
Youcanaddmustardorasliceoftomatotocustomizethissandwich,ifyoulike.It reheats well, too, so you might want to make two at a time and warm thesecondonethefollowingmorning!
1Thomas’LightWholeGrainEnglishMuffin,split1slice(1ounce)lean,lowsodiumhamorleanCanadianbacon2eggwhites1slicelow-orreduced-fatCheddarcheeseSaltandpeppertotaste
Coataneggring(seenote)witholiveoilcookingspray.Toast themuffinhalvesuntil they’re lightlybrowned.While themuffin toasts,warmthehamforabout1minute inasmallnonstickskillet.RemovethehamfromtheskilletandplaceitonhalfofthetoastedEnglishmuffin.Covertokeepitwarm.Place thepreparedegg ring in thenonstickskilletovermediumheat.Pour theeggwhitesintothering.Coverthepanandcookovermediumheatforabout3minutes,oruntiltheeggsarenearlyset.Runaknifeorspatulaaroundtheinsideedgeoftheringtobreaktheeggloose.Removethering.Fliptheeggoverandcookitforabout30secondslonger,oruntildone.Placetheeggontopoftheham.Whiletheeggispipinghot,laythecheeseover
it.Topwiththeremainingmuffinhalf.Servehot.
Note:Ifyoudon’thaveaneggring,youcanusetheringfromawide-mouthedcanningjar,sprayedwitholiveoilcookingspray.
Makes1serving
Perserving:230calories,25gprotein,25gcarbohydrates(6gsugars),6gfat(2gsaturated),20mgcholesterol,8gfiber,570mgsodium
BiggestLoserTrainerTip:BobHarper
Maintaining healthy eating habits for the rest of your life can seemdaunting. And I’m not here to tell you to skip every indulgence.Instead, allow a few of your favorites and focus on avoiding thosetemptationsthatjustaren’tworththecalories.
HUMMUSDEVILEDEGGS
Theadditionofhummusmakesforadelicious,healthytwistonaclassiccomfortfood.
12hard-boiledeggs,peeled1recipeCreamyHummus(page64)PaprikaItalianparsley
Cut the eggs in half lengthwise. Remove the egg yolks and discard them orreservethemforanotheruse.Fill each egg white with a heaping tablespoon of Creamy Hummus, sprinkle
lightlywith paprika, andgarnishwith parsley.Cover lightlywith plasticwrapandrefrigerateforupto1daybeforeserving.
Makes12servings(2egghalvesperserving)
Perserving:100calories,8gprotein,12gcarbohydrates(2gsugars),15gfat(0gsaturated),0mgcholesterol,3gfiber,26mgsodium
MikeMorelli,Season7
Eatingright isnotaboutcuttingoutfoods that tastegood.It’saboutthequalityofthefoodsyoueat.
Jump-StartExercisePlan
DAY1
JUMP-STARTGOAL:30minutes
CARDIO:Walk20minutes
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo10-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkfor20minutes.
MobilityandBody-WeightExercisesBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth10-minutewalks(foratotaloftwosets).CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe20-minutewalk.
HelenPhillips,Season7
Even though it’shard toget startedandyoumight tire easily in thebeginning,it’simportanttowarmupsothatyouraiseyourheartrategradually.
CHESTANDBACKOPENER
Standwith your feet shoulder-width apart, your abs engaged (pull your naveltowardyourspine),andyourarmsouttothesides.Inhaletoprepare,andasyouexhale,wrap your arms in front of you and try to touch your shoulder blades(hugyourself).Inhaleandextendyourarmstoreachslightlybehindyouasyouopenyourchest.Repeatslowlyfor1minute(about12to16repetitions).
Tips•Keepyourabstightanddon’tarchyourlowerback.•Breatheslowly,deeply,andrhythmicallysoyoudon’thyperventilate.•Asyouhug,squeezethemusclesinyourchesttoopenyourback.•Asyoureachback,squeeze themusclesbetweenyourshoulderblades toopenyourchest.
DYNAMICHIPFLEXORSTRETCH
Begininastaggeredstancewithyourleft legforwardandyourrightlegback,heeloffthefloor.Placeyourhandsonyourhips,rollyourshouldersback,andpullyournavel towardyour spine.Bendyour leftkneeuntilyour left thigh isparalleltothefloor.Pushintoyourleftfootandstraightenyourlegtoreturntothe starting position. Repeat slowly for 30 seconds (about six to eight
repetitions),thenswitchlegsandrepeatfor30seconds.
Tips•Keeptheshinofthefrontlegparalleltotheflooranddon’tletyourkneegopastyourtoes.
•Squeezethebuttockoftherearlegtoincreasethestretchofthehipflexor.•Avoidleaningforwardorarchingback.
DYNAMICHAMSTRINGSTRETCH
Standwithyourfeetshoulder-widthapartandyourhandsonyourhips.Extendyour left leg in front with the foot flexed, heel on the floor, and toes lifted.Slowlybendatthehipsandhingeforward,feelingaslightstretchinthebackofyourleftleg.Squeezeyourshoulderbladestogetherandlookdownatthefloortomaintainaneutralneckandspine.Keepingyourabsengaged,liftyourbodyback up. Repeat slowly for 30 seconds (about six to eight repetitions), thenswitchlegsandrepeatfor30seconds.
Tips
•Use your hands on your hips to assist in tilting your pelvis back as youhingeforward.Youshouldaimtoextendyourtailboneback.
•Keepyourspineneutralandyourchestopen.Don’troundyourback.•Trynottohyperextendthefrontknee.Keepitstraightbutnotlocked.
DYNAMICCALFSTRETCHWITHLATPULL
Begininastaggeredstancewithyourleftlegforward,kneebent,andyourrightlegback,heelonthefloor.Placeyourhandsbyyoursides,rollyourshouldersback,andpullyournaveltowardyourspine.Pressintothefloorwithyourrightfoot as you roll to the ball of the foot. At the same time, extend your armsoverheadtolengthenyourspine.Slowlypressyourrightheelbacktothefloorasyoupullyourarmsdowntoyoursides.Repeatslowlyfor30seconds(aboutsixtoeightrepetitions),thenswitchlegsandrepeatfor30seconds.
Tips
•Avoidarchingyourback.•Adjustthewidthofyourstancetoaccommodateyourcalfflexibility.
FIGURE-4HIPOPENER
Stan0dwithyourfeetshoulder-widthapartandonehandonachairforbalance.Crossyourrightlegoveryourleftwiththerightanklejustabovetheleftknee.Openyour rightkneeout to theside tomakea4withyour legs.Slowlybendyour left leg and allow your upper body to shift forward, keeping your backstraight. Continue bending your left leg until you feel a stretch in your rightbuttock and hip. Engage your abs and return to the starting position. Repeatslowlyfor30seconds(aboutsixtoeightrepetitions),thenswitchlegsandrepeatfor30seconds.
Tips•Don’troundyourbackasyoubendyourweight-bearingknee.•Imaginesittingbackinachair.• Actively open your raised knee out to the side to increase the range ofmotion.
BiggestLoserTrainerTip:JillianMichaels
Whenyoustart torealizeyourphysicalstrength,youknowthatyou
arestrongenoughtoovercomeanysetback,failure,orlossandgrowfromit.
Day2
WhoAreYouDoingThisFor?
JillianMichaels:“Foronceinherlife,sheputherselffirst.Haveyoueverdonethat?”
MichelleAguilar:“No.”
ItwasoneoftheepicstrugglesofSeason6.Themother-daughterteamofReneeWilsonandMichelleAguilar,Season6winner,cametotheranchafterrecentlyendinga5-yearestrangementthatstartedwhenReneedivorcedMichelle’sfatherandremarried.Notonlywerethesetwowomenfightingtoloseweightinfrontoftelevisioncameras,theywerealsofightingtorebuildadamagedrelationship.“Ijustgaveup,”saidMichelleaboutlifeafterherparents’divorce.“Igaveup
onallofit.Mymom,whensheleft,tookmysisters.AndIstayedwithmydad.AndIfelt like therewassomethingaboutmethatwasn’tgoodenough.Ratherthan doing something productive, Iwould turn to food, just eating until I feltsomething.”ViewerswatchedMichelle’s innerstrugglesplayout fromweek toweek.On
theonehand,Michellefeltasifshewasbetrayingherdadbyspendingtimeattheranchwithhermom.Butontheotherhand,shehadtoacknowledgethelittle
girl inside of herwhowas desperate for hermother’s love and approval. Theconflict was eating her alive, even prompting her to think about leaving theranchatonepoint.Inapivotalheart-to-heart,trainerJillianMichaelstoldMichelle,“Youneedto
takecareofyou.”Intheend,Michellerealized,“Nobodyisgoingtofixthisforme.Ihavetofix
this.AndIhavetotellmyselfeverydaythatI’mworthfixing.I’mworthgiving100 percent for. Otherwise, nothing is really being accomplished. Theweightwilljustcomerightbackon.”So understand one thing:You are themost important person in this process.
Not your parents, not your spouse, not your kids, not your friends. You aregetting healthy for you.You aremaking choices beneficial to you.And guesswhat?You’llbehappierasaresult...andsowilleveryoneelseinyourlife!
Jump-StartMenuPlan
DAY21,480CALORIES
Breakfast
1servingBananaNutOats½cupfreshblueberries3hard-boiledeggwhites8ouncesfat-freemilkTeaorcoffee
Snack6tablespoonsCreamyHummus2mediumstalkscelery,cutintosticks
Lunch6piecesCaliforniarollbrownricesushi1AsianorBoscpear
IcewateroricedteaSnack
PBJ:2slicesEzekielwholegrainbreadwith1 tablespoonnaturalpeanutbutterand2tablespoonssugar-freeblackcherryall-fruitspreadIcewaterortea
DinnerDoc’sChili1½ cups chopped romaine lettucewith¼ cup sliced bell pepper, ¼ cupslicedcucumber,and1tablespoonlow-fatvinaigretteIcewateroricedtea
Jump-StartRecipes
BananaNutOatspage61CreamyHummuspage64Doc’sChilipage63
BANANANUTOATS
Eachseason,Ifindthatmanyofthecontestants,likemanyotherAmericans,arenotmeeting their daily calcium requirement.Cooking hot cereal inmilk is aneasy(anddelicious!)waytohelpremedythis.
1veryripebanana,mashed½teaspoonpurevanillaextract1½cupsfat-freemilkPinchofsalt1cupold-fashionedrolledoats1tablespoonchoppedwalnuts
Mash thebananawith thevanilla extract and set aside.Combine themilkand
saltinamediumsaucepanandheatuntilalmostboiling.Addtheoatsandcook,stirring,for1to2minutes,oruntilcreamy.Stirinthebananamixture.Removefrom the heat, cover, and let stand for about 5 minutes. Divide the oatmealbetweenbowlsandsprinklewiththewalnuts.
Makes4servings
Perserving:150calories,7gprotein,26gcarbohydrates(10gsugars),3gfat(0gsaturated),0mgcholesterol,4gfiber,40mgsodium
BradyVilcan,Season6
Buyafoodscale(www.biggestloser.com).Portionsizecangetawayfromyouinaheartbeat.Ifyouwanttoloseweight,youhavetoknowwhataservingisandhowmanycaloriesareinit.
DOC’SCHILI
AsimmeringpotofDoc’sChiliwasfoundontheranchstoveeveryweekduringSeason2.TheinventionofDr.JeffLevine,thiscrowd-pleasingfavoriteisshortonpreparationtimeandlongonflavor.
3cupschoppedyellowonions1¼pounds99%leanground
turkeyorleanturkeysausage3cupsdicedtomatoesor1can(28ounces)roasteddicedtomatoes,undrained1½cupscookedpintobeansor1can(15ounces)pintobeans,rinsedanddrained1½cupscookedblackbeansor1can(15ounces)blackbeans,rinsedanddrained1cupfat-free,lowsodiumchickenbroth2tablespoonschoppedgarlic2tablespoonschilipowder1tablespoonchoppedfreshoreganoor1teaspoondried1teaspoongroundcumin1teaspoonmustardpowder½cupslicedblackolives½cupchoppedscallionsorchoppedfreshcilantro
Coat a large saucepan or Dutch oven with a few sprays of olive oil cookingspray.Addtheonionsandcookovermedium-highheatuntilthey’resoftandjuststartingtobrown.Addthegroundturkeyorsausageandcookovermedium-highheat,breakingupthemeatwithaspoon,forabout6minutes,oruntilnolongerpink. Add the tomatoes, pinto and black beans, broth, garlic, chili powder,oregano,cumin,andmustardpowder.Bringtoaboiloverhighheat,thenreducetheheattolow.Coverandsimmerfor20minutes.Garnishwiththeolivesandscallionsorcilantro.
Makes12(1-cup)servings(2¼quarts)
Perserving:150calories,16gprotein,17gcarbohydrates(3gsugars),2gfat(0gsaturated),20mgcholesterol,5gfiber,150mgsodium
CREAMYHUMMUS
ThiscreamyMiddleEasternspread takesminutes toprepareandwillkeep forseveraldays,refrigerated.Serveasasnackwithrawveggies,useasanomeletfilling,ortryitwithGrilledChickenSalad(page167).
3cupscookedchickpeasor2(15-ounce)canschickpeas,drainedandrinsed½cupwarmwater3tablespoonslimejuice1tablespoontahini(seenote)1½teaspoonsgroundcumin1tablespoonmincedgarlic1teaspoonsalt2tablespoonschoppedfreshcilantro
Place the chickpeas, water, lime juice, tahini, cumin, and garlic in a foodprocessor. Process for about 4 minutes, or until very smooth. Add an extratablespoon or two of water if necessary. Transfer to a bowl and stir in thecilantro.
Note: Tahini is a paste made from ground sesame seeds. It can be found inMiddleEasternmarketsorintheethnicsectionofmostsupermarkets.Itshouldberefrigeratedafteropening.
Makesabout16(2-tablespoon)servings(2cups)
Perserving:60calories,3gprotein,9gcarbohydrates(2gsugars),2gfat(0gsaturated),0mgcholesterol,2gfiber,150mgsodium
RoastedRedPepperHummus:Add2roastedredbellpeppers.
Makesabout20(2-tablespoon)servings(2½cups)
Perserving:50calories,3gprotein,8gcarbohydrates(2gsugars),1gfat
(0gsaturated),0mgcholesterol,2gfiber,120mgsodium
Jump-StartExercisePlan
DAY2
JUMP-STARTGOAL:32minutes
CARDIO:Walk22minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
Cardio
BEGINNERSshouldbreakuptheirwalkintotwo11-minutesessions,possiblyonesessioninthemorningandoneatnight.
CHALLENGERSwalkfor22minutes.
MobilityandBody-WeightExercisesBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth11-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe22-minutewalk.
MikeMorelli,Season7
Whenyoustartworkingout,thefirstweekmaybethehardesttogetusedto.Stickitout.
SHOULDERROLL
Standwith your feet shoulder-width apart. Keep your arms at your sides andyourabsengaged.Rollyourshouldersforwardinacirclefor15seconds.Thenrollyourshouldersbackwardfor15seconds.Repeatforwardandbackforatotalof1minute.
Tips•Asyourollyourshoulders,trytomakeeachcirclealittlebiggerthanthepreviousone.Thinkofliftingyourshouldersall thewayuptoyourears,then pulling your shoulder blades together, then pushing your shoulderbladestothefloor,andfinallyopeningyourbackasyoupullthefrontofyourshouldersforward.
•Don’tallowyourlowerbackoryourhipstomove.•Keepyourneckneutralandyourheadstill.
SIDEBEND
Standwithyour feet shoulder-widthapartandyourarmsbyyoursides. Inhaleandextendyourrightarmtowardtheceiling.Asyouexhale,bendtoyourleftatthewaistandextendyourarmoveryourheadandtotheleft.Inhaleasyoubringyourbodybackupandexhaleasyoureleasethearm.Repeatwithyourleftarmupasyoubendtotheright.Repeatslowly,alternatingsides,for1minute(aboutfourrepetitionsoneachside).
Tips
•Keepyourweightevenlydistributedonbothfeet,especiallyduringthesidebend.
•Thinkof reachingupandout, rather thandownandcollapsing intoyourside.
•Don’tallowyourlowerbacktoarchoryourkneestolock.
LOWER-BACKMOBILITY
Standwithyourfeetalittlewiderthanshoulder-widthapart.Hingeforwardfromthehipsandplaceyourhandsonyourthighs.Yourbackshouldbeneutral,andyour shoulders should be away from your ears. Inhale to prepare, and as youexhale,tuckyourtailboneunderandroundyourback,pullingyournaveltowardyourspinedeeply.Inhaleandreversethemovementbyarchingyourback,tiltingyourtailboneuptowardtheceiling.Repeatslowlyfor1minute(about12to16repetitions).
Tips
•Startthemovementwithyourbreath.•Keepyourabstightduringthebackarch.Don’tallowyourbellytorelax.•Thinkofdrawingasemicirclewithyourtailbone.
DYNAMICLATERALLUNGE
Stand with your feet fairly wide, your shoulders rolled back, and your absengaged.Bendyourleftkneeandshiftyourweighttoyourleftleg,placingyourhandsonyourleftthighforsupport.Allowyourtorsotomoveslightlyforward,butkeepyourspineneutralandyourchestopen.Sitbackintoyourhipandkeepyourleftkneebehindyourtoes.Pressintothefloor,straightenyourleftleg,andreturntothestartingposition.Repeattotheright.Alternaterightandleftfor1minute(aboutsixrepetitionsoneachside).
Tips
•Don’tletyourbackroundasyousitbackintoyourhips.Keepyourheadupandshouldersrolledbackanddown.
•Keeptheoppositelegstraighttofeeltheinnerthighlengthen.• As you come to standing, squeeze your buttocks to bring your pelvisupright.
TORSOROTATION
Standwith your feet slightlywider than hips, your shoulders rolled back, andyourabsengaged.Bringyourarmsinfrontofyourbody,crossthem,andgrabyourelbows, armsparallel to the floor.Bendyourknees slightly and lengthenyour spine toward the ceiling. Keeping your hips where they are, rotate your
torsototheleft.Returntothecenterandrepeattotheright.Continuealternatingsidesfor1minute(about12to16repetitions).
Tips•Asyou rotate to the left, thinkof pressingyour left hip forward to keepyourhipsstable.
•Liftasyourotate,toavoid“grinding”intoyourlowerback.•Aimtokeepyourarmsinfrontofyourchest.
BiggestLoserTrainerTip:BobHarper
Addsinging toyourworkout! Ithelpsyoubreathemoredeeplyandtake in more oxygen, improves your aerobic ability, and releasesmuscletension.Singingalsotonesabdominalandintercostalmusclesandhelpsstimulatecirculation.So,nexttimeyouworkoutathome,pickyourfavoritetuneandbeltitout!
Day3
GetSelfishwithYourTime
“You know what? If the world falls apart, I’ll be in good enough shape to fixthingswhenI’mdonelosingweight.”
—JACKIEEVANS,SEASON5
Ifyou’rethinkingaboutjoiningthatnewcommitteeorsigningyourkidsupforadditionalactivities rightnow,don’t. Ifever therewasa time togominimalistwith your social calendar, this is it.You need to create the time and space tofocusonthejobathand:losingweight.Addingmoreobligationstoyourlifeatthemoment issimplygoing tocompete for the timeandattentionyouneed todevotetoeatingright,workingout,andstayingfocused.That’s part of themagic of the ranch—where there are no jobs, no trips to
soccerpractice,nopilesofdirtydishesorlaundry.Athome,youneedtofocusonyourweight-lossgoalsbysuspendingsomeof theclaimsonyour timeandbecomingbrutallyprotectiveofyourschedule.DanandJackieEvansofSeason5visitedBiggestLoserClub.comoneday.We
talked aboutDan’s newCD and how thingswere going back at home.While
theyhadthebenefitofstartingtheirweightlossattheranch,continuingtodosoathomewasaseriousjobforbothofthem.“Takesometimeoutofyourlifeforthispurpose,”urgedJackie.“Yourwhole
lifeismaybe85yearslong.Whatifyoucouldtake1monthoutofitandknowat the end of that month, you could have made significant strides in yourhealth?”When Jackie left the ranch to continue herweight loss, shemade some big
decisions:“Mykidswerenotgoingtobedriventoalltheiractivitiesforawhile;Iwasn’tworkingovertime;Iwasn’tgoingtoparties.Iwaschangingmylife.IletgoofcontrollingalotofthingssoIcouldgettothegymeveryday!”Sounplug fromasmanydemands as you can and focuson the job at hand.
Thisisaninvestmentyou’remakinginyourfuture—it’sworthit.
Jump-StartMenuPlan
DAY31,490CALORIES
Breakfast
EggFooYung1largetangerine1slicetoastedEzekielwholegrainbread8ouncesfat-freemilkTeaorcoffee
SnackRaspberry smoothie: 1 cup fat-free Greek-style yogurt, ½ cup fresh orfrozenraspberries,½cupfat-freemilk,and½teaspoonpurevanillaextract
LunchTurkey burger: 4 ounces 99% lean ground turkey, 1 slice low-fat Swisscheese,2largeleavesbutterlettuce,1largeslicetomato,1sliceredonion,and1tablespoonreduced-calorieketchupon1Ezekielsesamewholegrain
bunCubedmelonwithfreshmintIcewateroricedtea
Snack1largepeachorapple2tablespoonsrawalmonds
Dinner2cupsAsianChoppedSaladwith5ounceschickenbreast,grilled¾cupfat-freevanillaorfruit-flavoredfrozenyogurtIcewateroricedtea
Jump-StartRecipes
EggFooYungpage71AsianChoppedSaladpage72
EGGFOOYUNG
In the 1950s, this Chinese omelet was a popular dish in westernized Chineserestaurants.Madewithvariousvegetables,italsocontainedmeatorshrimpandwassometimesdeep-fried.This lighterversion isgreat foraspecialbreakfast,brunch,orlunch.
½cupfinelyshreddedcabbageorfreshbeansprouts,rinsedanddrained¼cupthinlyslicedmushrooms¼cupthinlysliced(orfinelygrated)carrot2tablespoonsfinelyslicedscallions2tablespoonschoppedred
bellpepper1teaspoonchoppedgarlic1teaspoonchoppedfreshginger6largeeggwhitesand1wholeegg,or1¼cupseggsubstitute⅔cup(about4ounces)dicedleanturkey,chicken,leanpork,orcookedshrimp½teaspoongroundblackpepper1tablespoonchoppedfreshcilantroorscallion
Lightlycoatalargenonstickskilletwitholiveoilcookingspray.Overmedium-high heat, cook the cabbage,mushrooms, carrot, scallions, bell pepper, garlic,and ginger for about 3minutes, or until they’re almost tender but still bright.Transferthevegetablestoabowltocool.Cleantheskillettouseagain.
Beat the eggs well. Add the vegetables, turkey, and black pepper. Stir tocombine.
Again,lightlycoattheskilletwithcookingsprayandplaceitovermedium-highheat.Whentheskilletishot,addtheeggmixture.Cookfor1minute,oruntilitis set around the edges.Reduce theheat to low, cover, and simmer for 2 to 3minutes,oruntiltheeggsaresetinthemiddle.Removefromtheheatandallowtheeggstorest,covered,for2minutes.Foldtheeggsinhalf,thencuttheminhalfagainbeforetransferringto2largeplates.Garnishwithcilantroorscallionandservehotwithlowsodiumsoysauce.
Makes2servings
Perserving:130calories,21gprotein,6gcarbohydrates(3gsugars),2gfat(0.5gsaturated),30mgcholesterol,1gfiber,360mgsodium
ASIANCHOPPEDSALAD
Addchoppedturkeyorchickentothissimplesaladandyouhaveadeliciousandsatisfyingmaincourse.
2cups(4ounces)thinlyslicedgreencabbage2cups(4ounces)thinlyslicedredcabbage1cupgratedcarrot1redbellpepper,juliennedinto1”strips2tablespoonschoppedfreshcilantro+additionalforgarnish½cupAsianDressing(page173)Sesameseeds(optional)
Combine the green and red cabbage, carrot, bell pepper, and 2 tablespoonscilantro in a largemixing bowl.Add the dressing and tosswell.Garnishwithadditionalcilantroandsesameseeds,ifdesired.
Makes6(1-cup)servings
Perserving:60calories,3gprotein,9gcarbohydrates(5gsugars),1.5gfat(0gsaturated),0mgcholesterol,3gfiber,270mgsodium
TaraCosta,Season7
Youneedtoeat!Youcan’tloseweightifyoudon’teat.Also,readallthe ingredients on food packaging, and if you don’t know whatsomethingis,don’tputitinyourmouth.
Jump-StartExercisePlan
DAY3
JUMP-STARTGOAL:34minutes
CARDIO:Walk24minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo12-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkfor24minutes.
MobilityandBody-WeightExercisesBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth12-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe24-minutewalk.
AliVincent,Season5Winner
WhenIamstuckandgoingthroughphaseswhenIreallydon’twantto go to the gym or work out, it always helps me to take a newexerciseclass. It’smovement,period, thatburnscalories.Figureoutfunnewwaysforyou.
TOETOUCHREACH
Standwith your feet slightly wider than shoulder-width apart. Place your lefthandonyourleftthighandyourrightarmbyyourside.Slowlybendatthehips,knees,andanklesasifyouaresittingbackintoachair.Extendyourrighthandto your left knee, shin, or foot, depending on your flexibility and range ofmotion.As you stand up again, extend your right armout on a diagonal overyourrightshoulder,rotatingandlookingbackasyoudo.Repeatslowlyfor30seconds (about six to eight repetitions), then switch sides and repeat for 30seconds.
Tips
•Keepyourspineneutralasyoureachforyourknee,shin,orfoot.•Allowyourtorsotorotateasyoureachdownandasyoureachback.• Draw your navel toward your spine as you reach back, so that you canrotateandextendyourupperspinewithoutarchingyourlowerback.
PLANK
Liefacedownonanexercisematorcarpetedsurface.Restyourupperbodyonyour forearmswithyourpalms flaton the floor.Tuckyour toesunderand liftyourhipsandtorsooffthefloorsothatallyourweightisonyourforearmsandtoes.Keepyourspineneutralandparalleltothefloor.Thinkofyourbodyasatablebeingsupportedbytwosetsoflegs.Holdfor1minute(ortwosetsof30seconds),maintaininganaturalbreathingpattern.Releaseyourhipsbacktothefloor.
Tips
•Beginnersmayperformthisexerciseontheirknees.•Imagineabandaroundyourhipssuspendingyoufromtheceiling.•Lookatthespacebetweenyourarms,notyourfeet, tokeepyourneckinlinewithyourspine.
•Drawyournavelinandtuckyourpelvisunderabittoprotectyourlowerback.
COBRA
Liefacedownonanexercisematorcarpetedsurface.Placeyourarmsbyyoursides, with your palms down. Gently contract the muscles in your lower andmidbackandpressyourhandsdowntoliftyourchestoffthefloor3to5inches.Ifyoucanliftyourhandsofftheflooraswell,doso.Holdforamoment,thenreleasebackdowntothefloor.Repeatfor1minute(about12to16repetitions).
Tips•Thinkofreachingoutandupwithyourspine,ratherthanupandback.This
willtakecompressionoffyourlumbarspine.•Pullyourshoulderbladesdownandbackthroughoutthemovement.•Keepyourlegsengagedandonthefloor.Pressyourthighsintothefloor.
OPPOSITEARMANDLEGREACH
Kneelonanexercisematorcarpetedsurfaceandplaceyourhandsonthemat,directly under your shoulders. Keep your spine neutral and your neck long.Slowlyliftyourrightlegandyourleftarmsimultaneouslyuntilthey’reparalleltothefloor.Holdforamoment,thenreleasethemdowntothefloor.Repeatwithyourleftlegandrightarm.Repeat,alternatingsides,for1minute.
Tips•Squeezeyourbuttocksasyouliftyourleg.•Don’t allow your back to arch as you lift your arm and leg.Draw yournaveltoyourspine.
•Pressawayfromthefloorwithyourhandssoasnottocollapseintoyourshoulders.
BRIDGE
Lieonyourbackonamatorcarpetedsurface.Bendyourkneesandplaceyourfeetflatonthefloor,hip-widthapart,toespointingstraightforward.Placeyourarmsbyyoursidesanddrawyournavelintokeepyourspineneutral.Squeeze
yourbuttocksand liftyourhipsoff the floor to forma straight line fromyourkneestoyourshoulders.Holdforamoment,thenreleaseyourhipsdowntothefloor.Repeatfor1minute(about12to16repetitions).
Tips
•Keeplegsparallel,feetflatonthefloor,anddon’tallowthekneestosplayout.
•Drawthenavelinandavoidlettingyourribspopoutoryourbacktoarch.
BlaineCotter,Season7
You don’t need equipment to exercise. The hardest workouts I dorequirejustmeandthefloor.Everyonehasafloor
Day4
ThePowerofaList
“Ihavebeenfakingitsolong,likeeverythingisokay,andnowthatIhavemetthemanofmydreams,Idon’twanttofakemylifeanymore.”
—NICOLEBREWER,SEASON7,ATTHEFIRSTWEIGHIN
There is nothing like a list to concentrate themind. Putting pen to paper is apowerfultoolinthisprocess.Justasyoulogyourcalories,loggingyourreasonsfor losing weight is going to come in handy for two reasons: It will helpmotivateyouinthebeginningandhelpyoustaymotivatedlateron,whenyourresolvemayfalter.Earlyon, thecontestantshave toverbalize for thecamerawhy it’s important
for them to loseweight.ForcousinsFilipeandSioneFaofSeason7, theaimwastoreversethetendencytowardobesitysoprevalentintheirTonganheritage.
“In our culture,” said Filipe, “you live to eat.” As result of all this excessiveeating,manyoftheirauntsandunclesintheir50shavedevelopeddiabetesandareondialysis.“At family reunions,”saidSione,“everyonehasasthmaand ispassingaroundtheinhaler,passingaroundthegoutpills.”ForHelen Phillips, also of Season 7, the goalwas to get back in thewater.
“AfterIlosethisweight,Ilovethewater,so...Iwouldliketoscubadive!”shesaid. “Get into a wet suit?My gosh, that would be an accomplishment. Andkayak....RightnowIcan’tevenfitintoone.”Herdaughter and teammate,ShanonThomas,wanted to reclaima life she’d
surrendered to the couch and the remote. “I’m 30 years old, and I’m slowingdown. I feel myself slowing down. . . . I used to ride horses; I used to playvolleyball,”shesaidwistfully.AndfornewlyengagedNicoleBrewerandDamienGurganious,itwasabout
love.“Allthisweightcantakethefunoutofbeinginlove,”Nicolesaid.“I’vewaitedforhimallofmylife.AndnowIwanttolivealonglifewithhim.”Butboth their families have histories of diabetes, high blood pressure, and heartdisease.AfterDamienproposed,saidNicole,“IrealizedIhadalottolivefor.”
Jump-StartMenuPlan
DAY41,500CALORIES
Breakfast
⅓ cup old-fashioned oatmeal (cooked in ⅔ cup water) with ½ banana,sliced,and½cupfat-freeGreek-styleyogurtmixedwith½teaspoonpurevanillaextractCoffeeortea
Snack1servingPeanuttySpreadwith1cupjicamaslices
LunchTunamelt:6ounceswater-packedtuna,drained,mixedwith2tablespoons
diced onion and 2 tablespoons low-fat vinaigrette on toasted ThomasWholeGrainEnglishMuffin,toppedwith1slicelow-fatCheddarcheese
Snack1cupsteamededamame
Dinner2Portobello“Pizzas”½cupredgrapesIcewateroricedtea
Jump-StartRecipes
PeanuttySpreadpage82Portobello“Pizzas”page81
PORTOBELLO“PIZZAS”
Mostpeopleprefertoeatthese“pizzas”withaknifeandfork!4wholeportobellomushroomcaps(about5”diameter),stemsremoved
½cuplow-fatmarinarasauce½cupleanturkeyItaliansausage,cooked,drained,andcrumbled4tablespoonsshreddedfat-freeorlow-fatmozzarellacheese2teaspoonsfreshlygratedParmesancheese1tablespoonchoppedfreshbasil
Preheattheovento350°F.Wipe themushroomscleanofanydirt.Place themonabakingsheet,gillsideup.Spoonsauceovereachcap,thensprinkleonthesausageandcheeses.Placethemushrooms in theovenandbake for6 to8minutes,oruntil thecheese ismelted.Garnishwithfreshbasilorparsley.Note:Oneportobellomushroomhasasmuchpotassiumasabanana.
Makes4servings(4smallpizzas)
Perserving:97calories,10gprotein,7gcarbohydrates(2gsugars),3gfat(1gsaturated),22mgcholesterol,2gfiber,305mgsodium
AdamCapers,Season6Eatingsmallmealsthroughoutthedayhelpsmecontrolmyappetite.
PEANUTTYSPREAD
Blending creamy peanut butter with silken tofu cuts the calories and fat bynearlytwo-thirds.It’stheperfecthigh-proteinsnack,whetherspreadonawholegraincrackerorusedasadipforappleslicesorrawvegetables.Andonedollopmakesawickedlygoodtoppingforyourfavoritefat-freechocolatepudding.
1cup(about9ounces)silkentofu,drained⅓cuppeanutbutter4teaspoonshoney2teaspoonslimejuice
Placethetofu,peanutbutter,honey,andlimejuiceinablenderorfoodprocessorandblendorprocessuntil smooth.Adda few teaspoonsofwater ifnecessary.Storeintherefrigerator.
Makes12(2-tablespoon)servings(1½cups)
Perserving:60calories,3gprotein,4gcarbohydrates(3gsugars),4gfat(0.5gsaturated),0mgcholesterol,1gfiber,30mgsodium
BiggestLoserTrainerTip:BobHarper
Snacking is crucial to maintaining stable blood sugar and a highmetabolism and curbing cravings. Nuts, low-fat string cheese, andapplesareportable,perfectpowersnacks.Thefiberinanapplehelpsregulateyourbloodsugarlevelandkeepsyoufromcrashing.
Jump-StartExercisePlan
DAY4
JUMP-STARTGOAL:36minutes
CARDIO:Walk26minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo13-minutesessions,possiblyonesessioninthemorningandoneatnight.
CHALLENGERSwalkfor26minutes.
MobilityandBody-WeightExercisesBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth13-minutewalks(foratotaloftwosets).CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe26-minutewalk.
MichelleAguilar,Season6Winner
Don’tletabadmomentturnintoabadday,abadweek,abadmonth—orabadyear!Allowyourselfthesebadmomentswithoutguilt.Justwakeupandstartover.Tomorrowisanewday.Getyourselfbackontrackanddon’tbeatyourselfup.It’snotworthit.
CHESTANDBACKOPENER
Repeatslowlyfor1minute(about12to16repetitionsSeepage56.
DYNAMICHIPFLEXORSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage56.
DYNAMICHAMSTRINGSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
DYNAMICCALFSTRETCHWITHLATPULL
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
FIGURE-4HIPOPENER
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage58.
Day5
PickYourTeamCarefully
“She’smy sounding board and the one person I talk to about things.When I’mhavingadownmomentoratoughday,she’swhoIturnto.”
—PHILLIPPARHAM,SEASON6,ONHISTEAMMATEANDWIFE,AMY
Justasyouwanttoridyourkitchenandpantryoftemptations,clearyourheadofnegative thoughts, and reduceand simplify thecomplications inyour life,youalsoneedtosurroundyourselfwithfriendsandfamilywhowillsupportyouandyourpriorities.Weightlossisnotagameofsolitaire.Therewillbetimeswhenyouneedtopickupthephoneandtalktoafriend,goonlinetofindasupportivecommunity suchasBiggestLoserClub.com,or simplywalk into thenext roomforareassuringhug.PhillipParhamofSeason6alwaysfelthisfamilyandfriendsbackhomewere
ahugesourceofnurturingandsupport.Afterhiselimination,hesaid,“Iknowthat in the realworld, support systems are essential to have success. . . .Youneedpeopletoencourageyouwheneverypartofwhoyouarewantstogiveup.”Phillipadmits thatheandhiswife,Amy, tookagoodhard lookatwhomto
keepclosewhile remaining incompetition for the finale.“Whocanyou trust?Whowillsupportyou?”heasked.“You’veonlygotsomuchtimeinthedayandin theweek.Wereallydecidedtofocusonthepeoplewhoareclose tousandwantedtobeapartofthis.”Asaresult,hefoundhimselfwithsomevolunteerdietbuddiesintheformof
friendswho offered to play racquetball and golfwith him everyweek. “Theytooktimeoutoftheirbusyschedulesandtriedtodosomethingwithmethatwasfunandworkedtowardmyweight-lossgoal.”Thinkoffourorfivepeopleyoutrust.Letthemknowwhattheycandotohelp
you, whether it’s providing company on your morning jog, sharing healthycooking tips, or giving you a pep talkwhen you need one. Surround yourselfwithpeoplewhosupportyouandyourgoals.
Jump-StartMenuPlan
DAY51,520CALORIES
Breakfast
GreekYogurtParfait3slicesturkeybacon1hard-boiledeggTeaorcoffee
Snack½cup fat-freecottagecheese toppedwith1 tablespoon sliveredalmondsand1mediumpear,chopped
Lunch
Greek salad: 3 cups chopped romaine lettuce,½cup sliced cucumber,½cupslicedbellpepper,¼cupslicedripeolives,2tablespoonslow-fatfetacheese,5ouncescookedbayshrimp,and2tablespoonslow-fatvinaigrette
Snack2ouncesslicedroastturkeyorchickenbreast2”wedgehoneydewmelon
DinnerPorkStir-FrywithGarlicBroccoli¾cupcookedbrownrice8ouncesfat-freemilkGreenorblacktea1freshplum
Jump-StartRecipes
GreekYogurtParfaitpage87PorkStir-FrywithGarlicBroccolipage88
GREEKYOGURTPARFAIT
Ifyoudon’thavefreshstrawberries,otherfreshberriesworkwell.Andiffreshberriesareoutofseason,driedberrieswillwork,butuseonly2tablespoons.
¼cupslicedfreshstrawberries2tablespoonslow-fatgranola1cupfat-freeGreek-styleyogurt(seenote)orlow-fatvanillayogurtFreshmintsprig
Combine the strawberries and granola in a smallmixing bowl and stir. Spoon
halfofthemixtureintoaservingbowlorparfaitglass.Spoontheyogurtoverthegranola mixture. Sprinkle the remaining strawberry-granola mixture on top.Garnishwithfreshmint.Note: Greek-style yogurt is thick and creamy because it’s strainedmore thantypicalAmerican-styleyogurts.Thisremovesmoreoftheyogurt’swaterywhey.Sincewheyismostlycarbohydrate(withasmallamountofprotein),thestrainedyogurt contains less carbohydrate and consequently a higher concentration ofprotein.
Makes1serving
Perserving:160calories,22gprotein,21gcarbohydrates(10gsugars),0.5gfat(0gsaturated),0mgcholesterol,3gfiber,95mgsodium
DanePatterson,Season7
One thing I’ve learned is thathealthy food is enjoyable. IhavealsolearnedtokeeptrackofeverysinglecalorieIeat.
PORKSTIR-FRYWITHGARLICBROCCOLI
Onceyougetthehangofit,it’seasytowhipupstir-friesusinganycombinationof your favorite vegetables. Substitute lean beef or chicken for the pork, orswitchseasonings—thecombinationsareendless.
3cupsbroccoli,choppedin1”pieces¾cupfat-free,lowsodiumchickenbroth½cupchoppedscallions2tablespoonschoppedgarlic2tablespoonspeeled,choppedfreshginger2teaspoonsoliveoil1cupchoppedyellowonion1redbellpepper,halved,seeded,anddiced1poundbonelessporktenderloin,cutinthinstrips,½”wideand2”long(seenote)1tablespoonlowsodiumsoysauce1tablespoontoastedsesameseeds
Steam the broccoli for about 2 minutes, until it’s bright green but still firm.Drain, rinsewithcoldwater to stopcooking, anddrainagain. (Ifusing frozenbroccoli,thawthebroccolibutomitthiscookingstep.)
Combine ¼ cup of the broth with the scallions, garlic, and ginger in a foodprocessororblenderandpulseuntilthemixtureisminced.Setitaside.
Heat1teaspoonoftheoilinalargenonstickskilletovermedium-highheat.Addtheyellowonionandbellpepper,andcookfor5minutes,oruntilthevegetablesarejusttender.Transferthevegetablestoabowlandcoverwithatoweltoretainheat.
Addtheremainingoliveoiltothepanovermedium-highheat.Addthescallionmixtureandcookforabout1minute,stirringconstantly.Addtheporkstripsand
soysaucetotheskilletandcookfor4minutes,oruntiltheporkisnearlydone.Addtheremaining½cupofbrothandbringtoaboil.
Addthebroccolitotheskilletandcook,stirring,forabout3minutes,oruntilthebroccoli is cooked through.Add theonion andbell pepperback to the skillet.Dividethestir-fryamong4dinnerplatesandgarnishwithsesameseeds.
Note: It’s easier to slicepork thinly if youplace it in the freezer for about30minutesfirst.
Makes4servings
Perserving:240calories,28gprotein,12gcarbohydrates(4gsugars),9gfat(3gsaturated),75mgcholesterol,4gfiber,290mgsodium
Jump-StartExercisePlan
DAY5
JUMP-STARTGOAL:38minutes
CARDIO:Walk28minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo14-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkfor28minutes.
MobilityandBody-WeightExercisesBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth14-minutewalks(foratotaloftwosets).CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe28-minutewalk.
StaceyCapers,Season6
On the dayswhen I just need a change, Iwork out at home inmybasement. I love step aerobics and have several videos that offer avarietyofintenseroutines.
SHOULDERROLL
Repeatforwardandbackwardforatotalof1minute.Seepage66.
SIDEBEND
Repeatslowly,alternatingsides,for1minute.Seepage66.
LOWER-BACKMOBILITY
Repeatslowlyfor1minute(about12to16repetitions).Seepage67.
DYNAMICLATERALLUNGE
Repeat,alternatingsides,for1minute(aboutsixrepetitionsoneachside).Seepage67.
TORSOROTATION
Repeat,alternatingsides,for1minute(about12to16repetitions).Seepage68.
Day6
BreakItDown
“Breakthingsdown,hourbyhour,minutebyminute,secondbysecond,breathbybreath.”
—JOELLEGWYNN,SEASON7
It’sprobablythesinglebestpieceofadviceanyonecouldevergiveyouforjustabout any situation in life. Just. Break. It. Down. When overwhelmed by atemptation,atask,orthedurationofanupcomingworkout . . .slowdownthenegative momentum that’s building inside, the resistance to the task at hand.Takeadeepbreath.Findacenterofcalm.Thenjustputonefootforward,thenanother,thenanother.Thinkaboutthefoodtemptationsyou’veseenontheshow.There’stheroom
full of food, piledwith cookies, cakes, doughnuts, and candy.You can almost
smell the processed sugar through the TV screen.At first, the contestants arefranticallyexcited,theireyesglitteringatthesightofalltheyloveandmiss...butwait.Theseareoldfriendstheyhaveforsaken.It’stimetodecidewhethertoinhaleor...rest.Beatpeace.JoelleGwynnofSeason7saysthat’showshegotthroughherinitialworkouts
withBobHarper.Shewasbeingcalledontodigdeep,tokeepmovingthroughpainandfear.She justdecided toslowdownthepanicked thinking, relax,andfocusongettingfromonesecondtothenext,onebreathtothenext.Season 5 winner Ali Vincent urges this same principle to
BiggestLoserClub.commembers.Recalling the first fewpoundsshe lostat theranch,shesays,“Maybetheyweresmallsuccessestosomeoneelse,buttome,theywerehugesuccesses!Theyweremysuccesses.Andthatstartedtobuildmyconfidence. Then I started to know that I could be who I wanted and haveeverythingIwantedinlife.”JustasyearsagoJoelle frettedover the100poundssheneeded to lose, then
the120pounds,thenthe130pounds,Aliremembersjustayearago,whenshewasn’thappywithwhoshewas.“Itwasn’teasytotellthetruthaboutthat,”shesays.Butshebrokeitdown,stepbystep.“Igotstarted.AndIwasscared.Iwasscaredeverysecondofeveryday.”
Jump-StartMenuPlan
DAY61,520CALORIES
Breakfast
OmeletofChampions½cupfreshstrawberries,sliced8ouncesfat-freemilkGreenteaorcoffee
Snack1hard-boiledegg1cupcherrytomatoes
3olivesLunch
2cupsSmokySausageandLentilStew1½ cups chopped romaine lettuce with 1 tablespoon low-fat Caesarvinaigrette
Snack1mediumapple,sliced,with1tablespoonalmondbutter
Dinner5ounceshalibut,grilled¾cupcookedwildrice3cupsbabyspinach,steamed1 cup fresh blackberries with ¼ cup low-fat vanilla yogurt and 1tablespoonchoppedpecansIcewaterorgreentea
Jump-StartRecipes
OmeletofChampionspage95SmokySausageandLentilStewpage96
OMELETOFCHAMPIONS
Season1contestantandgymratAaronSemmel loves tomake thisomelet.Hesays,“Whileit’scooking,Imixasmoothieintheblenderandcookalittleturkeybaconontheside.”
4tablespoonschoppedbroccoli2tablespoonschoppedyellowonion2tablespoonsfinelychoppedcarrot4largeeggwhites
1largewholeegg½teaspoonMrs.Dashseasoning1wedge(¾ounce)LaughingCowlightcheese2tablespoonsfat-freerefriedbeans
Lightlycoatamediumnonstickskilletwitholiveoilcookingspray.Heatthepanover medium-high heat and add the broccoli, onion, and carrot. Cook thevegetablesforabout2minutes,oruntilthey’rejusttenderbutstillbright.
While the veggies are cooking, whip the eggs with a whisk or beater untilthey’refoamyandlight.AddtheMrs.Dash.Pourtheeggsoverthevegetables,cover,andcookforabout2minutes,oruntiltheeggsarealmostset.
Crumblethecheeseovertheomelet.Distributetherefriedbeansoverthecheese.Foldtheomeletinhalfandletitcookoverlowheatfor2minuteslonger.
Whenyou’refinishedeating,headforthegym.
Makes1serving
Perserving:226calories,26gprotein,13gcarbohydrates(3gsugars),7gfat(3gsaturated),225mgcholesterol,3gfiber,783mgsodium
AdamCapers,Season6
Eatingsmallmealsthroughoutthedayhelpsmecontrolmyappetite.
SMOKYSAUSAGEANDLENTILSTEW
This hearty stew is packed with protein and fiber—and flavor. To make avegetarianlentilstew,youcouldomitthesausageanduselowsodiumvegetablebroth.
2links(about4ounceseach)spicylow-fatturkeyItaliansausage,removedfromcasings1½cupschoppedyellowonion(about1mediumonion)1mediumredorgreenbellpepper,seededanddiced,or1roastedredbellpepper(seenote)1tablespoongarlic1cupchoppedtomatoesor1cuptomatosauce1teaspoondriedoregano1teaspoonmustardpowder6cupsfat-free,lowsodiumchickenbroth1cupwater1½cupsdriedbrownlentilsFreshparsleyorcilantroleaves
Brownthesausageina4-quartsaucepanovermedium-highheat.Cookjustuntilthe sausage is no longer pink, stirring to crumble it. Add the onion and bellpepperandcookforabout5minutes,oruntilsoftened.Addthegarlicandcookfor1minutelonger,butdon’tallowthegarlictobrown.
Addthetomatoes,oregano,mustardpowder,broth,water,andlentils,andbringto a boil.Reduce theheat to low, cover, and simmer for about 30minutes, oruntil the lentils are almost tender, thinningwithmorewater if the soup is toothick.
Ladlethesoupintobowlsandgarnishwithparsleyorcilantro.
Note:Roastawholeredbellpepperunderabroileroroveragasflame,turningoccasionally,untiltheskinblistersandcharsallover.Placethepepperinabowlandcoveritwithalid(orplacethepepperinapaperbag),andallowittosteamtoloosentheskin.Carefullypeelawaytheskinandremovetheseeds.
Makes8(1-cup)servings
Perserving:190calories,15gprotein,27gcarbohydrates(5gsugars),3gfat(0.5gsaturated),20mgcholesterol,5gfiber,360mgsodium
Jump-StartExercisePlan
DAY6
JUMP-STARTGOAL:40minutes
CARDIO:Walk30minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo15-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkfor30minutes.
MobilityandBody-WeightExercisesBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth15-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe30-minutewalk.
BiggestLoserTrainerTip:JillianMichaels
Ifyoualreadyhaveamoderateleveloffitness,andyou’relookingtokick it up a notch, try adding some jump work to your routine. Ifyou’redoing squats, try a jump squat.Or try some jumping lunges.And for a little varietywith your cardio, try jump rope or jumpingjacks.
TOETOUCHREACH
Repeatslowlyfor30seconds(aboutsix toeightrepetitions), thenswitcharmsandrepeatfor30seconds.Seepage75.
PLANK
Holdfor1minute(or twosetsof30seconds),maintaininganaturalbreathingpattern.Releaseyourhipsbacktothefloor.Seepage75.
COBRA
Repeatfor1minute(about12to16repetitions).Seepage76.
OPPOSITEARMANDLEGREACH
Repeat,alternatingsides,for1minute.Seepage76.
BRIDGE
Repeatfor1minute(about12to16repetitions).Seepage77.
Day7
YourCheatingHeart
“Let’sgolookinyourpantrytoseewhatyou’vebeeneating.”—BOBHARPERTOCARLATRIPLETT,SEASON7,DURINGANAT-HOMEVISIT
“Cleanheart,cleanconscience,cleanpantry”shouldbeyourmantra.Don’teventhinkabouttryingtocoexistwith“thewhitestuff”—asBiggestLosernutritionistCherylForbergcallsit—lingeringinyourhome.Thatincludespasta,sugar,andwhiteflourproducts—thosehighlyprocessedsnackandconveniencefoodsthatsend your blood sugar soaring. Forberg insists that all the contestantswho gohomepurgetheirpantriesofwhitestuff.“Wewantthemtoseehoweasythiscanbe,howwellitworks,andhowgooditfeelsoncethathappens.”AtonepointduringSeason7,CarlaTriplettfullyembracedafoodtemptation
while at home, consuming close to 3,000 calories—so that she could see hertrainer, Bob Harper. Hmm.Maybe there’s a better way to go. Remember thesupportsystemwetalkedaboutearlier?Ifyouhaven’tbeenabletomeditateordeep-breatheyourwayoutofawhite-knucklefoodsituation,now’sthetimetothinkaboutapersonortwoinyourlifewhomyoucancall.Fast.Ifyoufeelthetemptationtocheatcomingon,dosomethingproactive.Gofor
awalk, read a book, or browse the Internet and find a support group, such asBiggestLoserClub.com.Don’tsitalonewiththosethoughtsoftemptation.Anothertactic:Writedownyourthoughtsonpaper.Describeeveryworryand
feelingyou’reexperiencing.Nooneelsehastoseethispieceofpaper—it’slikealetteryouneverhavetomail.Butgetitoutofyoursystemandmoveon.
Jump-StartMenuPlan
DAY71,520CALORIES
Breakfast
1wholegrainbagelwith2tablespoonslow-fatcreamcheeseand3ouncesloxorsmokedsalmon½cupraspberries8ouncesfat-freemilkGreenteaorcoffee
SnackSmoothie: 6 ounces fat-free Greek-style yogurt, ½ cup fat-free milk, ½banana,and½teaspoonpurevanillaextract
LunchThaiChickenCurryservedon½cupcookedwholewheatcouscous2cupsbabyspinachwith½cuphalvedcherrytomatoesand1tablespoonlow-fatbalsamicvinaigretteIcewateroricedtea
Snack2tablespoonswalnuts1mediumorange
Dinner4ounceswildsalmon,grilled8mediumasparagusspears,grilled1servingWildRicewithToastedAlmondsIcewateroricedtea
Jump-StartRecipes
ThaiChickenCurrypage102WildRicewithToastedAlmondspage101
WILDRICEWITHTOASTEDALMONDS
Youcanstartthiseasysidedishonthestovetopandpopitintheovenwhileyoufinishcookingtherestofthemeal.
1teaspoonoliveoil1cupwildrice,rinsedanddrained(seenote)½cupslicedmushrooms½cupchoppedyellowonion2tablespoonschoppedalmonds1tablespoonmincedgarlic2teaspoonschoppedfreshthymeor1teaspoondried2cupsfat-free,lowsodiumchickenbrothorvegetablebroth½cupwater
Preheat the oven to 375°F. In a large nonstick skillet, heat the olive oil overmedium heat. Add the rice, mushrooms, onion, almonds, garlic, and thyme.Cook for about5minutes, stirringconstantly,until themixture is fragrant andthe onions are just starting to soften.Don’t allow the nuts or garlic to brown.Transferthemixturetoa2-quartbakingdish.Bringthebrothandwatertoaboilandpouritoverthericemixtureinthebakingdish.Coverwithfoilandbakefor1hour.Note:Wild rice is the seedof amarshgrass. It has a nutty flavor andchewy texture and contains protein, B vitamins, iron, magnesium, potassium,andotherminerals.Itshouldbethoroughlyrinsedbeforecooking.
Makes6(1-cup)servings
Perserving:140calories,6gprotein,26gcarbohydrates(2gsugars),3gfat(0gsaturated),0mgcholesterol,3gfiber,160mgsodium
FilipeFa,Season7
Youhavetotrainyourmindandbodytoadapttohealthyfoods.After
that,eatinghealthybecomeseasy.
THAICHICKENCURRY
ThisThai-inspiredcurrywascreatedwithShanonThomas(Season7) inmind.Herbiggestdownfallwasrich,coconut-milk-ladenThaifood.Usingseasoningsandasmallamountoflightcoconutmilkcreatesthesameflavorswithafractionofthecalories.Servewithsteamedwholegrainsorbrownriceandacrispgreensalad.
1tablespoonoliveoil1½cupschoppedonion2tablespoonspeeled,mincedfreshginger1tablespoonchoppedgarlic2teaspoonscurrypowder1teaspoongroundcoriander1teaspoongroundcumin1can(14½ounces)fire-roastedtomatoes7ounces(½can)lightcoconutmilk(seenote)1cupfat-freechickenbrothorvegetablebroth1tablespoonfishsauce(seenote)
1½cupscookedbrownlentils¼cupchoppedfreshcilantro,withoutstems63-ounceboneless,skinlesschickenbreastsSaltandpeppertotaste
Heattheoilina3-quartsaucepanovermediumheat.Addtheonionandcookforabout4minutes,oruntilsoftened.Addthegingerandgarlicandcook,stirring,until light golden.Add the currypowder, coriander, and cumin.Cook, stirringwell,for1minute,oruntilfragrant.Addthetomatoes,coconutmilk,broth,andfish sauce and bring just to a boil. Stir in the lentils and cilantro. Keep themixturewarm.
Preheat the charcoal grill.Brush the chicken breasts lightlywith olive oil andarrange them on a rack set about 6 inches over the glowing coals. Grill thebreastsforabout4minutesoneachside,oruntilthey’rejustcookedthroughandthe juices runclear. (Alternatively, thechickenmaybegrilledonahot, ridgedgrillpanovermedium-highheat.)Seasonwithsaltandpepper.Placethechickenondinnerplates and topwith thewarmcurry sauce. If the saucebecomes toothick,additionalbrothorwatermaybeadded.
Notes: Light coconutmilk has less fat, fewer calories, and lighter flavor thanregularcoconutmilk.
Fish sauce, also called nuoc nam, is a flavoring ingredient available in Asianmarkets,specialtyfoodsstores,andsomesupermarkets.
Makes6servings
Perserving:233calories,23gprotein,19gcarbohydrates(5gsugars),7gfat(3gsaturated),46mgcholesterol,6gfiber,150mgsodium
Jump-StartExercisePlan
DAY7Thisisyourrestday.Takethistimetocongratulateyourselfonagreatweekofmovingyourbody.Assesshowyoudid.Wereyoutiredafteryourwalks?Couldyouhavewalkedforalongerperiodoftime?Howdoyourmusclesfeel?Doyou
noticelesstensionandimprovedposture?Remember,restisjustasimportantasexercise.Thisisthetimewhenthebody
canrecoverandrepair,sothatyoucandomoreinyournextworkout—andgetstronger.Sousethistimetotakeanap,enjoyalongbath,orsimplyrelaxwithfriends and family.Your rest day is also a great time to focus on theweek tocome.Imaginethewonderfulthingsyou’llbedoingforyourmindandbody,andalltheheathbenefitsyou’llreceive.Ifyou’vestuckwiththeplanallweek,great.Ifyouhaven’tbeenassuccessful
asyouhoped,letitgo.Tomorrowisanotherday.
BiggestLoserTrainerTip:BobHarper
Beingaccountableisahugefactorinweightloss.Makeadealwithafriendoracquaintancetomeetforworkoutsorearlymorningwalks.You’realotlesslikelytohitthatsnoozebuttonifyouknowsomeoneiswaitingforyou.
Day8
OntheRoad:ThinkOutsidetheGym
“Bobmadeitincrediblypainfulwithamedicineballandarubberband.”—EDBRANTLEY,SEASON6,ONBOBHARPER’SGYMLESSWORKOUTS
As Heba Salama, Season 6’s at-home winner and Ed’s wife, put it in oneepisode, there is no epidural for exercise.You have to do it. On TheBiggestLoser ranch, the gym sits there like a temple, dominating the landscape. It’swhere all the blood, sweat, tears, and vomit happen every day.But as you’veseenontheshow,youreallydon’tneedagyminordertoexercise.When you’re on the road, on vacation, or visiting relatives, it’s tempting to
think that there’s no way for you to work out. Remember when the cast ofSeason6wenttotheGrandCanyon?Theytriedafewdesultoryhikesbutmostlyended up sitting around a campfire, hanging out. When they returned to theranch,manyofthemhadgainedweight—andBobandJillianwerelivid.Thereisnoexcuseforskippingworkouts,evenwhenthegymisn’tanoption.Doyouneedagymtodopushups?Tojumprope?Doyouneedatreadmilltowalkorrun? As you’ll see from the at-home exercises in this book, your workout isalwaysportable.AsBobpointsout,whenthecontestantsgohome,theyhavetofindotherways
towork out: group fitness classes, powerwalkswith the family, andworkoutDVDs,whichcancomeinhandywhen,say,thekidsarenappingoryou’reinahotelroomwithatemptingminifridge—andaDVDplayer.
Jump-StartMenuPlan
DAY81,460CALORIES
Breakfast
2MiniBlueberryBranMuffinsOmelet: 3 egg whites, 1 teaspoon olive oil, ½ cup diced tomatoes, 1teaspoon chopped garlic, 1 tablespoon chopped fresh basil, and 1tablespoongratedParmesancheese8ouncesfat-freemilkCoffeeorgreentea
Snack1largeapple2stickslow-fatmozzarellastringcheese
Lunch3PestoPizzettas2cupsmixedbabysaladgreenswith1tablespoonlow-fatCaesardressing1cupfreshblackberriesIcewateroricedtea
SnackTurkey sandwich: 2 ounces lean sliced turkey, 1 large slice tomato, 2leavesromainelettuce,and2teaspoonsDijonmustardon2slicesEzekielwholegrainbreadIcedtea
Dinner5ouncestilapiaorredsnapper,broiled,withfreshlemonwedges2 broiled Roma tomatoes (halved) sprinkled with 1 tablespoon gratedParmesancheeseandfreshlygroundblackpepper1cupfat-freemilkGreenteaorcoffee
Jump-StartRecipes
MiniBlueberryBranMuffinspage108PestoPizzettaspage125
MiniBlueberryBranMuffins(recipeonpage108)
MINIBLUEBERRYBRANMUFFINS
Yes, you can still have a muffin for breakfast—but it won’t be the size of agrapefruit!Savorblueberries’healthybenefits inmoist,deliciousmini-muffins.Theyareloadedwithfiberandfreezewell,too.
1½cupsunprocessedwheatbranoroatbran1cupwholewheatflour
2tablespoonsgroundflaxseed1¼teaspoonsbakingsoda1teaspoongroundcinnamon⅛teaspoonsalt¾cupfat-freemilk⅓cuphoney1ripemediumbanana,mashedwithafork1largeegg2tablespoonsoliveoil1teaspoonpurevanillaextract1cupfreshblueberriesorotherberries
Positionarackinthecenteroftheovenandpreheattheovento400°F.Lightlycoat2nonstickminiaturemuffinpans(12mini-muffinsperpan)witholiveoilcookingspray.
In amediumbowl, combine the bran, flour, flaxseed, baking soda, cinnamon,and salt. Set aside. In another medium bowl or a blender, combine the milk,honey,banana,egg,oliveoil,andvanillaextractuntilsmooth.
Make awell in the center of the dry ingredients and pour in one third of theliquid mixture. Using a spoon, stir until smooth. Add the remaining liquidmixtureandstirjustuntilcombined.Addtheblueberriesandstiragain,butdon’tovermix.
Spoon2tablespoonsofbatterintoeachpreparedmuffincup.Bakeforabout8minutes,oruntilthetopsspringbackwhenpressedgentlyinthecenters.Donotoverbake.Coolthemuffinsinthepanonarackfor10minutesbeforeremovingfromthecups.Servewarm,orallowthemtocoolcompletelyontherack.
Makes24(1-muffin)servingsPerserving:70calories,2gprotein,13gcarbohydrates(6gsugars),2gfat(0gsaturated),10mgcholesterol,3gfiber,85mgsodium
Jump-StartExercisePlan
DAY8
JUMP-STARTGOAL:42minutes
CARDIO:Walk32minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo16-minutesessions,possiblyonesessioninthemorningandoneatnight.
CHALLENGERSwalkfor32minutes.
Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.
MobilityandBody-WeightExercises:SeriesABEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth16-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1
minuteeachafterthe32-minutewalk.
JerryHayes,Season7
Here’samessagetoalltheseniorsoutthere:Getoffthesofaandgetgoing.You’ll find out you’re feelingmuch better and your lifewillchange.
CHESTANDBACKOPENER
Repeatslowlyfor1minute(about12to16repetitions).Seepage56.
DYNAMICHIPFLEXORSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage56.
DYNAMICHAMSTRINGSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
DYNAMICCALFSTRETCHWITHLATPULL
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
FIGURE-4HIPOPENER
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage58.
Day9
OntheRoad:TheInconvenienceStore
“Oneofthehardestpartsofbeingontheroadisyouhavetoprepare.”—JILLIANMICHAELS,TRAINER
Conveniencestoressurearen’tconvenientforyourhealth.Andwhileyoumaynotbetravelingduringthis30-dayperiod,you’reprobablygoingtobedrivingpastsomeplacethatcallsouttoyouifyourstomachisgrowling.MattHoover of Season 2was so vigilant about avoiding the temptations of
convenience stores while out driving that he would always pay at the pumpwhengassinguphiscartoavoidgoinginside,whereTwinkiesbeckoned.Ifyou’regoingtobeinyourcarforanylengthoftime,planaheadforsnack
cravings.Stash a fewhealthyoptions that can last throughout the day in yourglovecompartmentorpurse.(AliVincenthasbeenknowntopacklow-fatstringcheeseincaseofemergencies.)Trainer Jillian Michaels advises, “When you’re going on a road trip, the
absoluteworstthingyoucandoispickupfastfoodorgotoaconveniencestore.Beprepared,planahead,andpackyourownstuff.Herearesomeideas:stringcheeseandWasacrackers;yogurt;carrotsandhummus;bakedchipsandsalsa;sandwiches you’ve made yourself; and fruits and nuts. Make sure it’s fresh,healthy,low-caloriefood.”Neverletroadfoodturnyourweight-lossmomentumintoroadkill!
Jump-StartMenuPlan
DAY91,470CALORIES
Breakfast
½grapefruit
1cupwholegrainhigh-fibercereal1cupfat-freemilk1hard-boiledeggCoffeeortea
SnackGreentea2MiniBlueberryBranMuffins2tangerines
Lunch1servingSpicyTomatoSoupTurkey burger: 4 ounces 99% lean ground turkey, 1 slice tomato, and 2leavesbutterlettuceon½wholewheatpitaIcedtea
Snack1cupfat-freeGreek-styleyogurtwith½cupslicedstrawberriesIcewater
Dinner1servingRanch-Style“Spaghetti”Marinara6ounceswildsalmon,grilled1cupsteamedgreenbeanstoppedwith1tablespoontoastedalmondslivers
Jump-StartRecipes
MiniBlueberryBranMuffinspage108SpicyTomatoSouppage113Ranch-Style“Spaghetti”Marinarapage114
SPICYTOMATOSOUP
Replacingpartofthebrothwithmilk,aswedohere,isagreatwaytohelpmeetyourdailycalciumrequirement. If fresh tomatoesaren’t in season,usecannedplum tomatoes. They’ll add robust flavor and a deep, rich color. Lentils addtexturetothesoup,aswellaslotsoffiber!
1tablespoonoliveoil½cupchoppedshallotsor1cupchoppedwhiteonion2teaspoonsgroundcumin2teaspoonsmustardpowder1teaspoongroundcoriander28ounceschoppedfreshplumtomatoesor1can(28ounces)plumtomatoes,roughlychopped2tablespoonslowsodiumtomatopaste1tablespoonmincedgarlic2cupsfat-freeor1%milk1cupfat-free,lowsodiumchickenbrothorvegetablebroth1cupcookedlentils¼cupchoppedfreshcilantro,withoutstemsSaltandpeppertotaste
Heattheoliveoilinaheavy4-quartsaucepanovermedium-highheatuntilit’shotbutnotsmoking.Addtheshallotsandcookforabout3minutes,orjustuntilthey’re softened but not browned. Add the cumin, mustard powder, andcoriander,andcookfor1minute,oruntilfragrant.
Carefully add the tomatoes, tomato paste, and garlic. Simmer for about 4minutes,oruntilthetomatoesaresoftened.Addthemilkandbroth,andsimmer,stirring occasionally, for about 4 minutes. Carefully transfer the mixture inbatchestoafoodprocessororblenderandprocessorblenduntilsmooth.Returnthemixture to the saucepan and add the cooked lentils, stirring to incorporatethem.Heatthesoupthroughandstirinthecilantro.Seasontotastewithsaltand
groundblackpepper.
Makes4(1¾-cup)servingsor7(1-cup)servings
Per1¾-cupserving:230calories,13gprotein,33gcarbohydrates(15gsugars),6gfat(2gsaturated),5mgcholesterol,8gfiber,210mgsodium
RANCH-STYLE“SPAGHETTI”MARINARA
This flavorful squash can always be found in the kitchen at the ranch as acreativereplacementforwhitepasta.Addturkeymeatballsandasalad,andyouhaveameal.
1mediumspaghettisquash(about1½pounds),washed,halvedlengthwise,andseedsremoved2cupslow-fatmarinarasauce2tablespoonschoppedfreshbasilorparsley2tablespoonsgratedParmesanorRomanocheese
Preheat the oven to 375°F. Lightly coat a baking sheetwith olive oil cookingspray.
Piercetheoutsideofeachhalfofthesquashafewtimeswithafork.Placethesquashcutsidedownonthebakingsheetandbakeforabout45minutes,untilverytenderwhentestedwithafork.Allowtocoolslightly.
Whilethesquashisbaking,warmthepastasauce.
Using the tines of a fork, rake the spaghetti-like threads of the squash into amixingbowl.(Therewillbeabout3cups.)Discardtheskin.Pourthehotpasta
sauce over the squash and toss gently. Garnish with the basil or parsley andcheese.
Makes6servings
Perserving:130calories,4gprotein,21gcarbohydrates(2gsugars),3gfat(1gsaturated),5mgcholesterol,2gfiber,280mgsodium
BradyVilcan,Season6
WhenIgroceryshopwithmykids,Iletthemchoosethevegetables.Ifind thatwhen I let thembe a part of the decision-making process,theyaremorelikelytofinishtheirvegetablesatdinner.
Jump-StartExercisePlan
DAY9
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5to10minutes
STRENGTHEXERCISES:Beginners—onecircuit(oneset);challengers—twocircuits(twosets)
STRETCHING:5minutes
Cardio/Warmup
Walkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
Lower-BodyStrengthExercises
Performtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).
BEGINNERSperformonecircuit(onesetofeachexercise).
CHALLENGERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).
EdBrantleyandHebaSalama,at-homewinnerinSeason6
We really enjoy learning new routes for outdoor running to keepthings interesting. And it makes the city we live in seem so muchsmaller!
SQUAT
BEGINNERS—No weight or light-to-medium dumbbell in each handCHALLENGERS—Medium-to-heavydumbbellineachhandStandwithyour feet shoulder-width apart, toespointing forward, andarmsbyyour sides.Keep your chest lifted, spine neutral, and your abs engaged. Sendyourhipsbackandbendyourkneesasifyouweresittinginachair,untilyourthighs are parallel to the floor. Push into your heels to return to the startingposition.Do12to15repetitions.
Tips
•Maintainyournaturallower-backarch,avoidingroundingyourback.
•Keepyourfocusforward.• Don’t let the dumbbells swing past your shins; aim them straight downtowardthefloor.
REARLUNGE
BEGINNERS—No weight or light-to-medium dumbbell in each handCHALLENGERS—Medium-to-heavydumbbellineachhand
Standwith your feet together, toes pointing forward, and arms by your sides.Stepbackwithyourrightlegasfaraspossibleandbendbothkneesuntilyourleftthighisparalleltothefloorandyourrightkneeisaimingtowardthefloor.Pressintoyourleftfootandbringyourrightlegforwardtoreturntothestartingposition.Do12to15repetitions,thenswitchlegsandrepeat.
Tips
• Keep the shin of the front leg perpendicular to the floor, with the kneedirectlyovertheankle.Don’tletthekneemovepastthetoe
•Maintainaneutralspine,withyourshouldersoveryourhips.•Keepyourarmsbyyoursidestoavoidswingingthedumbbells.
SIDELUNGE
BEGINNERS—No weight or light-to-medium dumbbell in each handCHALLENGERS—Medium-to-heavydumbbellineachhand
Standwithyourfeettogetherandyourhandsbyyoursides.Stepouttotheleftas far as you can (2 to3 feet) andbendyour left kneeuntil your left thigh isparalleltotheground.Keepyourrightlegstraightandyourspineneutral.Allowyourtorsotohingeforwardslightlyasyousendyourhipsback.Pressintoyourleftfootandreturntothestartingposition.Do12to15repetitions,thenswitchlegsandrepeat.
Tips• Ifyou’reusingdumbbells,hold thembyyour sidesasyoubegin, andasyoustepoutintothelunge,placethematthesidesofyourbendingknee.
•Ifyou’reabeginner,placeyourhandsonthethighofyourbendinglegtoaddsupport.
•Maintainaneutralspineandaliftedchestthroughouttheexercise.
ROMANIANDEADLIFT
BEGINNERS—No weight or light-to-medium dumbbell in each handCHALLENGERS—Medium-to-heavydumbbellineachhand
Standwithyourfeetshoulder-widthapart, toespointingforward,andhandsbyyoursides.Keepingyourkneesslightlybent,slowlybendatthehips,extendingyourarmstowardyourtoes,untilyourbackisparalleltothefloor.Don’tallowyourbacktoround.Engageyourglutesandabstoreturntothestartingposition.Do12to15repetitions.
Tips
•Maintainaneutralspineandpullyourshoulderbladestogetherthroughout
theexercise.
•Bendonlyatthehips,notthespine.•Ifyourhamstringsaretightandyourbackbeginstoround,bendyourkneesabitmore.
PLIÉSQUAT
BEGINNERS—No weight or light-to-medium dumbbell in each handCHALLENGERS—Medium-to-heavydumbbellineachhand
Stand with your feet wider than your hips (2 to 3 feet apart), with your legsrotatedoutfromthehipssothatyourtoespointouttothesides(think2and10o’clock).Placeyourhandsonyourhipsor in front ofyour thighs.Bendyourkneesandloweryourhipsandtorsotowardthefloor,keepingyourbackneutralandchest lifted.Makesure thatyourkneesarealignedoveryourfeetand thattheydonotgopastyourtoes.
Pressintothefloorandreturntothestartingposition.Do12to15repetitions.
Tips
• Don’t allow your body to shift forward or backward as you bend yourknees.
•Imaginelengtheningyourspineasyoulower.•Rotatefromthehips,notthekneesorankles.
Stretching
After completing the circuit, perform the following stretches for the majormusclesofyourlowerbody.
STATICHIPFLEXORSTRETCH
Begininastaggeredstancewithyourrightlegforwardandyourleft legback,heeloffthefloor.Placeyourhandsonyourhips,rollyourshouldersback,andpullyournaveltowardyourspine.Bendyourrightkneeuntilyourrightthighisparallel to the floor.Squeezeyour leftbuttockandpressyour lefthip forwarduntilyou feela stretch in the frontofyour lefthip.Hold for30seconds, thenswitchlegsandrepeat.
Tips•Keeptheshinofyourfrontlegparalleltotheflooranddon’tletyourkneegopastyourtoes.
•Squeezethebuttockofyourrearlegtoincreasethestretchofthehipflexor.•Avoidleaningforwardorarchingback.
STATICHAMSTRINGSTRETCH
Standwithyourfeetshoulder-widthapartandyourhandsonyourhips.Extend
your left leg in front with the foot flexed, heel on the floor, and toes lifted.Slowlybendatthehipsandhingeforward,feelingaslightstretchinthebackofyourleftleg.Squeezeyourshoulderbladestogetherandlookdownatthefloortomaintainaneutralneckandspine.Holdfor30seconds,thenswitchlegsandrepeat.
Tips
•Use your hands on your hips to assist in tilting your pelvis back as youhingeforward.Youshouldaimtoextendyourtailboneback.
•Keepyourspineneutralandyourchestopen.Don’troundyourback.•Trynottohyperextendthefrontknee.Keepitstraightbutnotlocked.
STATICCALFSTRETCH
Begininastaggeredstancewithyourleftlegforward,kneebent,andyourrightlegback,heelonthefloor.Placeyourhandsbyyoursides,rollyourshouldersback,andpullyournaveltowardyourspine.Withyourrightlegstraight,pressinto the floor with your right heel and lean slightly forward until you feel astretchinthelowerpartofyourrightleg.Holdfor30seconds,thenrepeatwithyourleftlegback.
Tips
•Avoidarchingyourback.•Adjustthewidthofyourstancetoaccommodateyourcalfflexibility.
STATICHIPANDGLUTESTRETCH
Standwithyourfeetshoulder-widthapartandonehandonachairforbalance.Crossyourrightlegoveryourleftwiththerightanklejustabovetheleftknee.Openyour rightkneeout to theside tomakea4withyour legs.Slowlybendyour left leg and allow your upper body to shift forward, keeping your backstraight. Continue bending your left leg until you feel a stretch in your rightbuttockandhip.Holdfor30seconds,thenswitchlegsandrepeat.
Tips
•Don’troundyourbackasyoubendyourweight-bearingknee.•Imaginesittingbackinachair.
• Actively open your raised knee out to the side to increase the range ofmotion.
STATICINNER-THIGHSTRETCH
Stand with your feet fairly wide, your shoulders rolled back, and your absengaged.Bendyourleftkneeandshiftyourweighttoyourleftleg,placingyourhandsonyourleftthighforsupport.Allowyourtorsotomoveslightlyforwardbutkeepyourspineneutralandyourchestopen.Sitbackintoyourhipandkeepyour leftknee infrontofyour toes.Holdfor30seconds, thenswitch legsandrepeat.
Tips
•Don’tletyourbackroundasyousitbackintoyourhips.Keepyourheadupandshouldersrolledbackanddown.
•Keepyouroppositelegstraighttofeeltheinnerthighlengthen.
Day10
TheFast-FoodTrap
“Drivepastthedrive-through.”—BOBHARPER
MostBiggestLoserscometotheranchwithaprettyseriousfast-foodaddiction,someof them eating asmuch as 90 percent of theirmeals à la drive-through.While fast food is not a part of your 30-day jump start,wewant to give yousomeideasofwhattodoifyoufindyourselfinenemyterritory.Here’sBobHarper’sprimeronafast-foodscenario.“It can be done. You can figure out a way to eat healthy at a fast-food
restaurant. These days every fast-food place has salads, so here’swhat to do:Orderoneoreventwosaladsifyou’rehungry,alongwithyourfavoriteburgeror sandwich ‘without the bun,’ and make yourself a big salad with plenty ofproteinfromyoursandwich.“Itmakesadifference,”hesays.“Youwillfeelfull,andyou’llhaveavoided
thefriesandthebuns.Asfarasthesaladdressing,get2tablespoonsofwhateveritisyouwantandtosstherest.“Ifsaladsaren’tyourthing,youcanhaveasandwich,withoutthebunandwith
absolutelynomayoorspecialsauceofanykind.Holdoffonthecheeseandstayawayfromthefries,andyoucouldmakeitwork.“Grilledchickenisalwaysonmenusnow.Stayawayfromthefishbecauseit’s
probablyfried.Iknowyoulikethefries—Ido,too—butweareonamissiontoloseweight,andthosefriesareonlygoingtogetinthewayofourprogress.”
Jump-StartMenuPlan
DAY101,510CALORIES
Breakfast1eggand2eggwhitesscrambledwith⅓cuptomatosalsa1corntortillaquesadillawith3tablespoonslow-fatMontereyjackcheese(and¼teaspoonredchileflakesifdesired)1cupcubedwatermelon(orothermelon)
Snack2tablespoonsalmonds1mediumpeachorapple
Lunch2cupsVegetableSoup½ turkey sandwich: 2 ounces roast turkey breast and 2 teaspoons Dijonmustardon1sliceEzekielbreadIcewateroricedtea
Snack2PestoPizzettas
DinnerChopped salad: 3 cups chopped romaine lettuce; 4 ounces boneless,skinlesschickenbreast,grilled;1cupdicedtomato;1cupdicedcucumber;1cupslicedredonion;2tablespoonsreduced-fatfetacheese;1tablespoonolive oil; 1 tablespoon fresh lemon juice; 1 teaspoon fresh or driedoregano;and3kalamataolivesIcewateroricedtea
Jump-StartRecipes
VegetableSouppage126PestoPizzettaspage125
PESTOPIZZETTAS
Thisappetizer isasnapto throwtogetherwithdeliciousready-to-useproductssuchasmarinarasauce,pesto,water-packedroastedredpeppers,andartichokehearts.Youcanalsouseyourownfavoritetoppings,suchascaramelizedonions,sautéedmushrooms,orsun-driedtomatoes.
1tube(24ounces)precooked,ready-to-heatpolenta(seenote),cutintotwelve½”slices¼cuplow-fatmarinarasauce2tablespoonsBasilPesto(page282)orbottledpesto
(seenote)¼roastedredbellpepper,cutintothinstrips4artichokehearts,thinlysliced¾cupshreddedlow-orreduced-fatmozzarellaorItaliancheeseblendFreshbasilorthyme
Preheattheovento400°F.
Spraythepolentasliceslightlywitholiveoilcookingsprayandplacethemonabaking sheet. Bake the polenta for 8minutes.While it’s baking, place all thetoppings in small bowls for quick and easy assembly. Turn the polenta slicesoverandbakefor8minuteslonger.Removethepolentafromtheovenandturnonthebroiler.
Top each baked polenta round with 1 teaspoon of marinara sauce. Add ½teaspoon of pesto, a strip of roasted bell pepper, artichoke slices, and 1tablespoonofcheese.
Broilthepizzettasforabout3minutes,orjustuntilthecheeseismelted,bubbly,and light golden. Remove the pizzettas from the oven and top themwith thefreshherbs.Serveimmediately.Leftoversreheatwellthenextday!
Notes: Precooked polenta is usually found refrigerated in the producedepartment,ornearthedriedpolentainthepastaaisle.
Bottledpestoisslightlyhigherincaloriesandfat.
Makes12servings
Perserving:80calories,4gprotein,10gcarbohydrates(1gsugars),2g
fat(1gsaturated),5mgcholesterol,1gfiber,68mgsodium
VEGETABLESOUP
Thiscolorfulsoupisloadedwithflavor.Therecipemakesabigbatch,soyou’llhaveplentyleftover.
1tablespoonoliveoil3cupschoppedyellowonion½cupthinlyslicedcarrots(about8mediumbabycarrots)½cupslicedcelery(1mediumstalk)1redbellpepper,finelychopped1yellowbellpepper,finelychopped1greenbellpepper,finelychopped1tablespoonmincedgarlic1can(14½ounces)fire-roastedtomatoes1tablespoonchoppedfreshoregano2teaspoonschoppedfreshthyme½teaspoongroundcumin½teaspoonchilipowder6cupsfat-free,lowsodiumchickenbrothorvegetablebroth1cupcookedlentils1mediumzucchini,halvedlengthwiseandthinlysliced¼cupchoppedfreshcilantroorItalianparsley1tablespoongratedlemon
peelHeat theoliveoil ina5-quartsaucepanovermediumheat.Add theonionandcookforabout5minutes,oruntilsoftbutnotbrowned.Addthecarrots,celery,andbell peppers, andcook for about4minutes,oruntil all thevegetables aresoft.Addthegarlicandcookfor1minute,butdon’tallowthegarlictobrown.
Addthetomatoes,oregano,thyme,cumin,andchilipowder.Simmerforabout5minutes.
Carefullyaddthebrothandbringtoaboil.Reducetheheattolowandaddthelentilsandzucchini.Cookforapproximately4minutes,oruntilthezucchiniisjusttender.Stirinthecilantroorparsleyandlemonpeel.
Makes12(1-cup)servings
Perserving:70calories,3gprotein,12gcarbohydrates(7gsugars),2gfat(0gsaturated),0mgcholesterol,3gfiber,380mgsodium
Jump-StartExercisePlan
DAY10
JUMP-STARTGOAL:44minutes
CARDIO:Walk34minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
Cardio
BEGINNERSshouldbreakuptheirwalkintotwo17-minutesessions,possiblyonesessioninthemorningandoneatnight.
CHALLENGERSwalkfor34minutes.
Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.
MobilityandBody-WeightExercises:SeriesBBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth17-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe34-minutewalk.
JoelleGwynn,Season7
Iftheexerciseyou’redoingatthemomentfeelstough,remember—itwon’tlastforever.Youcanmakeitthrough.
SHOULDERROLL
Repeatforwardandbackwardforatotalof1minute.Seepage66.
SIDEBEND
Repeatslowly,alternatingsides,for1minute.Seepage66.
LOWER-BACKMOBILITY
Repeatslowlyfor1minute(about12to16repetitions).Seepage67.
DYNAMICLATERALLUNGESTRETCH
Stand with your feet fairly wide, your shoulders rolled back, and your absengaged.Bendyourleftkneeandshiftyourweighttoyourleftleg,placingyourhandsonyourleftthighforsupport.Allowyourtorsotomoveslightlyforwardbutkeepyourspineneutralandyourchestopen.Sitbackintoyourhipandkeepyourleftkneebehindyourtoes.Pressintothefloor,straightenyourleftleg,andreturntothestartingposition.Repeat,alternatingsides,for1minute(aboutsixrepetitionsoneachside).
Tips
•Don’tletyourbackroundasyousitbackintoyourhips.Keepyourheadupandshouldersrolledbackanddown.
•Keeptheoppositelegstraighttofeeltheinnerthighlengthen.• As you come to standing, squeeze your buttocks to bring your pelvisupright.
TORSOROTATION
Repeat,alternatingsides,for1minute(about12to16repetitions).Seepage68.
Day11
GetComfortablewithBeingUncomfortable
“The Biggest Loser is not just about hours in the gym or counting calories;ultimately,it’saboutgettinguncomfortable,facingyourfears,puttingyourselfoutthere.”
—JILLIANMICHAELS
This may be the one time in your life when crying is a good sign. It showsyou’realive!You’reexperiencingfeelingsandemotionsthathavebeenquietedby food for a long, long time. So prepare for waterworks, even if you’re notnormallyacrier—yes,men,thisappliestoyou,too.Mark Kruger of Season 5, after a dry period of about 7 years, became the
biggestcrieroncampuswhentheweightstartedcomingoff.Headmittedthathehad been taught not to show emotions and had no otherway of handling badfeelings. Now he can acknowledgewhen things are tough and can talk it outwithfamilyandfriends.Stayingcomfortableisn’tyourgoalrightnow.Youneedtolearntotoleratethe
feelingsthataregoingtocomeupandjustallowyourself tofeel them,tostaywiththem.Remember,foodisafalsefriend.AsBobtellshiscontestantsseasonin, season out, it’s aboutmoving out of your comfort zone because staying inthatcomfortzoneiswhatlandedyouinthissituationinthefirstplace.“You have to look at your relationship to food and change that way of
thinking,” saysBob. “Whenyou findyourself reaching for food, forwhateverreason,beitabadphonecalloranargumentwithyourboss,acknowledgethatbehavior.That’swhenyouwillstarttochange.”Itmaybehard tobelieve,but feelingsneverkilledanybody. Ifyoucan ride
themout andbegin tounderstandwhere theyoriginate, theywill get easier to
manageovertime.Onceyoulearntostepoutofyourcomfortzone,saysBob,“theworldwillbeatyourfeet.”
Jump-StartMenuPlan
DAY111,520CALORIES
Breakfast
Berrysmoothie:½cupfat-freeGreek-styleyogurt,½cupfreshorfrozenraspberriesorblueberries,1cupfat-freemilk,and½teaspoonpurevanillaextract1 toasted Thomas Carb Count Whole Grain Bagel with 1 tablespoonalmondorpeanutbutterand1tablespoonsugar-freefruitspread
Snack1largeapple2stickslow-fatmozzarellastringcheese
Lunch1servingMushroomSoup½“grilledcheese”sandwich:1sliceEzekielbreadand1wedgeLaughingCowlightcheeseIcewateroricedtea
Snack1freshpear1tablespoonrawalmonds
Dinner
3FishTacos1cupcubedmelonwith¼cup fat-free frozenvanillayogurt,1 teaspoonchoppedfreshmint,and1tablespoonalmondslivers
Jump-StartRecipes
MushroomSouppage134FishTacospage132
FISHTACOS
Season 1 contestantGaryDeckman loved these fish tacos. In his ownwords:“Ohboy,arethesegood!”
Fish:
1poundorangeroughyorotherboneless,skinlessfishfillet,suchasredsnapper3tablespoonslimejuice½teaspoonpaprika½teaspoonsalt½teaspoongroundblackpepper½teaspoonchilipowder(optional)
Tacos:8wholegrainhigh-fibertortillasorstone-groundcorntortillas½avocado,dicedandlightly
mashed⅓cupshreddedlow-fatMexicanorpepperJackcheese½cuptomatosalsa4tablespoonschoppedfreshcilantro1½cupsfinelyshreddedcabbageHotsauce(optional)
Tomakethefish:Place thefish inashallowbakingdishandsprinklewith thelime juice, paprika, salt, black pepper, and chili powder (if desired). Cover,refrigerate,andmarinateforabout30minutes.Preheatthegrilltomedium-highheat(orpreheattheovento375°F).Lightlycoata24”×12”pieceoffoilwitholiveoilcookingspray.Placethefishinasinglelayerinthecenterofthefoil.Fold the foil over and fold the ends upward to seal in the fish. Place the foilpacket on the preheated grill. Cook for 7 to 10 minutes, or until the fish isopaque.Removefromthegrill.
Toassemble the tacos:Wrap the tortillas in foilandplace themon thegrill towarm for 2minutes. Spread about one-eighth of themashed avocado on eachtortilla and top with one-eighth of the fish. Sprinkle each with cheese, salsa,cilantro, cabbage, and hot sauce, if desired. Serve with glasses of ice watergarnishedwithasliceoforangeandasprigoffreshmint.
Makesabout8(1-taco)servings
Perserving:140calories,18gprotein,13gcarbohydrates(1gsugars),5gfat(lessthan1gsaturated),30mgcholesterol,8gfiber,480mgsodium
MUSHROOMSOUP
Mushrooms are a great vegetable to include in a healthy weight-loss plan.They’rerichinvitamins,highinwater(veryfilling!),andlowincalories.Thissoupisreallyeasytomake,andyoucanusewhatevermushroomsyoulike.
1tablespoonoliveoil1mediumyellowonion,chopped12ounceswhiteorbrownmushrooms,cleanedandsliced(4½cupssliced;ifusingshiitakes,discardthestems)
1teaspoonchoppedfreshoreganoor½teaspoondried4cupsfat-free,lowsodiumchickenbroth
Ina3-quartsaucepan,heat theoliveoilovermediumheat.Addtheonionandcookforabout5minutes,oruntilit’ssoftbutnotbrowned.Addthemushroomsand oregano and cook, stirring regularly, for about 2minutes longer, until themushrooms soften. Carefully add the broth and bring to a boil. Immediatelyreducetheheattolow,coverpartially,andsimmerforabout20minutes.
Let the soupcool, then transfer it to ablenderor foodprocessor andblendorprocessuntilsmooth.Returnittothesaucepanandreheatbeforeserving.
Makesabout4(1½-cup)servings
Perserving:70calories,4gprotein,6gcarbohydrates(4gsugars),4gfat(0gsaturated),0mgcholesterol,1gfiber,245mgsodium
BiggestLoserTrainerTip:JillianMichaels
Fishmaybeoneofthebestbrainfoodsaround.Manyfishhavehighlevelsofomega-3fattyacids,whicharelinkedtobrainfunctionality.
Jump-StartExercisePlan
DAY11
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5to10minutes
STRENGTHEXERCISES:Beginners—oneset;challengers—twosets
STRETCHING:5minutes
Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
Upper-BodyStrengthExercises
Performtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).
BEGINNERSperformonecircuit(onesetofeachexercise).CHALLENGERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).
AmandaKramer,Season7
Justwalk,ifnothingelse.Justwalk!
BENT-OVERROW
BEGINNERS—Light-to-mediumdumbbellinonehandCHALLENGERS—Medium-to-heavydumbbellinonehandBegininastaggeredstancewithyourleftlegforwardandyourrightlegback;holdadumbbell inyour righthand,withpalmfacing in.Bendbothkneesandhingeslightlyforwardfromthehips,placingyour lefthandonyour left thigh.Keepingyourspineneutralandabsengaged,pullthedumbbelluptowardyourchest,squeezingthemusclesinyourupperback.Holdforamoment,thenlowerthedumbbell.Do12to15repetitions,thenswitchsidesandrepeat.
Tips
•Avoidroundingyourback.•Controlthemovementanddon’tallowyourelbowtolockwhenyoulowerthedumbbell.
•Keepyournavelpulledinatalltimes.
CHESTPRESS
BEGINNERS—Light-to-medium dumbbell in each hand CHALLENGERS—Medium-to-heavy dumbbell in each hand Lie on your back on a mat orcarpeted surfacewithyourkneesbent, feet flaton the floor, and toespointingforward.Hold one dumbbell in each hand directly over your chest,with yourarmsextendedstraightupandyourpalmsfacingyourthighs,sothatyoucanseethebacksofyourhands.Slowlybendyourelbowsandloweryourarmsout toyoursides,stoppingjustbeforeyourarmstouchthefloor.Holdforamoment,thenpressuptothestartingposition.Do12to15repetitions.
Tips
•Maintain a neutral spine and don’t let your back arch as you bend yourelbows.
•Keepthedumbbellsoveryourchest,notyourface.
BICEPSCURL
BEGINNERS—LightdumbbellineachhandCHALLENGERS—Mediumdumbbellineachhand
Standwithyourfeetshoulder-widthapartandyourtoespointingforward.Holdadumbbellineachhand,withyourarmsbyyoursidesandyourpalmsfacingin.Slowlybendyourelbowsandbringthedumbbellsuptowardyourshouldersasyourotateyourwristssothatyourpalmsfaceyou.Squeezethemusclesinfrontofyourupperarmsandholdforamoment.Returntothestartingposition.Do12to15repetitions.
Tips
•Keepyourelbowsslightlyinfrontofyourbody.•Don’tswingthedumbbells.•Centeryourweightoveryourtoesanddon’tallowyourbacktoarch.
TRICEPSEXTENSION
BEGINNERS—Light dumbbell in one hand CHALLENGERS—Mediumdumbbellinonehand
Begin in thebent-over rowposition:Assumeastaggeredstancewithyour leftleg forward and your right leg back, and hold a dumbbell in your right hand,withyourpalmfacingin.Bendbothkneesandhingeslightlyforwardfromthehips,placingyour lefthandonyour left thigh.Keepingyourspineneutralandyour abs engaged, pull the dumbbell up toward your chest, squeezing themuscles in your upper back.Keeping your upper arm in this position, slowlyextendyourelbowasyoupress thedumbbellback inanarcuntilyourarm isparalleltothefloor.Squeezethebackofyourupperarm,thenslowlybendtheelbow.Do12to15repetitions,thenswitchsidesandrepeat.
Tips•Maintain the bent-over rowposition,with your shoulder blades retractedandtheelbowpastyourtorso.
•Keepyourabsengagedanddon’tallowyourbacktoarchorround.•Keepyournecklongandyourshouldersawayfromyourears.•Thinkofextendingthearmoutandback,ratherthanjustup.
OVERHEADPRESS
BEGINNERS—LightdumbbellineachhandCHALLENGERS—Mediumdumbbellineachhand
Stand with your feet shoulder-width apart and toes pointing forward. Hold adumbbell ineachhand,nearyourshoulders,withyourelbowsbentandpalmsfacing forward. Press the dumbbells upward until your arms are extendedoverhead.Holdforamoment,thenlowertheweightstothestartingposition.Do12to15repetitions.
Tips
•Maintainaneutralspineandavoidarchingyourback.•Trynottoleanforwardorbackward.• If there’s toomuch tension in your neck, press your arms up in a slight
forwarddiagonal,ratherthanstraightoverhead.
Stretching
After completing the circuit, perform the following stretches for the majormusclesofyourupperbody.
STATICCHESTSTRETCH
Standwith your feet shoulder-width apart, your abs engaged (pull your naveltowardyourspine),andyourarmsouttoyoursides.Extendyourarmstoreachslightlybehindyouasyouopenyourchest.Holdfor30seconds.
Tips
•Keepyourabstightanddon’tarchyourlowerback.•Asyoureachback,squeeze themusclesbetweenyourshoulderblades toopenyourchest.
STATICLOWER-BACKSTRETCH
Standwithyourfeetalittlewiderthanshoulder-widthapart.Hingeforwardfromthe hips and place your hands on your thighs, keeping your back neutral andyourshouldersawayfromyourears.Inhaletoprepare,andasyouexhale,tuckyourtailboneunderandroundyourback,pullingyournaveltowardyourspinedeeply.Holdfor30seconds.
Tips
•Pressyourhandsintoyourthighstodeepenthestretch.•Keepyourshouldersawayfromyourears.•Avoidholdingyourbreath.
STATICSHOULDERSTRETCH
Standwithyourfeetshoulder-widthapart,yourabsengaged,andyourarmsatyoursides.Liftyourarmsouttothesides,thenwraptheminfrontofyouandtrytotouchyourshoulderblades(hugyourself).Holdfor30seconds,thenreleaseandrepeatwiththeotherarmontop.
Tips
•Asyouhug,squeezethemusclesinyourchesttoopenyourback.
STATICTRICEPSSTRETCH
Standwithyourfeetshoulder-widthapartandyourarmsbyyoursides.Extendyour right armup toward the ceiling.Bend your right elbow and try to touchyour right shoulder bladewith your right hand.Gently grab your right elbowwith your left hand, then bend to the left at the waist. Hold for 30 seconds.Release,thenswitchsidesandrepeat.
Tips
•Keepyourweightevenlydistributedonbothfeet,especiallyduringthesidebend.
•Thinkof reachingupandout, rather thandownandcollapsing intoyourside.
•Don’tallowyourlowerbacktoarchoryourkneestolock.
STATICBICEPSSTRETCH
Standwithyour feet shoulder-widthapartandyourarmsbyyoursides.Reachboth armsbackon a slight diagonalwith thepalms facing forward.Flexyour
wrists and reach up and backwith your fingers until you feel a stretch in thefrontofyourarms.Holdfor30seconds.
Tips
•Don’tallowyourlowerbacktoarchoryourkneestolock.•Toincreasethestretch,rotateyourhandssothatyourfingersreachtowardeachother.
Day12
TheDreadedPlateau
“It’sourjobtomakesurethebodyisproperlyfedandwecontinuetoworkoutthewaywe’redoing.”
—BOBHARPER
It’s themoment everyone dreads. You step on the scale to record the week’sweight loss and end upwith a big, fat goose egg. Biggest Loser Club fitnessexpertMariaPatellaunderstandshowfrustratingitistohitaplateau.Whilenooneiscertainwhythebodychoosesto“shutdown”atcertainpointsinaweight-loss plan,Maria says experts do have a theory: “We see again and again thatoverexerciseandundereating,inanefforttolosemoreweightquickly,canshutdownweightloss,”Mariasays.“Andthatiswhyconsistencyissoimportant.”Mariasaysoneoftheworstmistakesdietersmakeisallowingthenumberson
the scale to discourage them. “Many times folks quit when their body is justtaking a rest,” Maria says. “It may be ‘wondering’ whether or not the lowercaloriesandincreasedexercisearegoingtocontinue.Andwhentheydon’t,thebodyhappilygainsagain.”Shesaysthebestthingtodoistocontinuetoeatrightandexercise,evenwhen
theweightlosshassloweddown.“Yousendasignaltothebodythatitneedstoadaptbecausethehealthyhabitsareheretostay,”Mariaexplains.Mariasayssometimesittakesweeksforthebodytokickbackinandsurpass
the“magical”metabolicthreshold,butanewleveloffitnessliesbeyondthat,aslongasyoudon’tgiveup.Maria’sadvice?“Hanginthere.Whatmattersmostiswhatyoudoovertime.”
Jump-StartMenuPlan
DAY121,540CALORIES
Breakfast⅓ cup old-fashioned oatmeal (cooked in ⅔ cup water) with ¼ teaspoongroundcinnamonand1tablespoonchoppedwalnuts¾cupslicedstrawberries¾cupfat-freeGreek-styleyogurtGreenteaormilk
Snack2 Wasa rye crackers with 2 wedges Laughing Cow light toasted onioncheeseIcewater
LunchAndrea’sTurkeyWrap1cupfat-freemilk
Snack1cupfat-freevanillayogurtwith1mediumapple,diced,and1tablespoongroundflaxseedIcewater
Dinner1servingItalianFlankSteakwithRomaTomatoes½cupbrownrice2cupsmixedbabygreenswith¼avocado,sliced,and1tablespoonlow-fatCaesardressingIcewateroricedtea
Jump-StartRecipes
Andrea’sTurkeyWrappage145ItalianFlankSteakwithRomaTomatoespage143
ITALIANFLANKSTEAKWITHROMATOMATOES
This is theepitomeofaquickandeasydinner.Mix themarinadebeforework,andwhenyoucomehome,lightthegrill,tossasalad,andsetthetable—presto!
¼cupwaterorlowsodiumbeefbrothorchickenbroth¼cupbalsamicvinegar1tablespoonchoppedgarlic1tablespoonchoppedfreshbasilor1teaspoondried1tablespoonchoppedfreshthymeor1teaspoondried1teaspoonmustardpowder½teaspoongroundblackpepper1¼poundsflanksteak,trimmedofallvisiblefat8Romatomatoes,halvedcrosswise
Combinethewaterorbroth,vinegar,garlic,basil, thyme,mustardpowder,andpepper ina largezip-topplasticbag.Add thesteakandseal thebag.Marinatethesteakintherefrigeratorforatleast2hours(butnolongerthan12),turningthesteakoccasionally.
Prepareafireinacharcoalgrillorpreheatagasgrillorbroiler.Lightlycoatthegrillrackwitholiveoilcookingspray.Positiontherack4”to6”fromtheheatsource.
Removethesteakfromthemarinade.Drainandblotthemeattoremoveexcessmarinade.
Placethesteakandtomatoesonthegrillrackorbroilerpan.Grillorbroiluntilbrowned,4to5minutesoneachsideforthesteakandabout3minutesoneachside for the tomatoes.Watch the steak carefully, as the balsamic vinegar cancauseittoburnifnotproperlyblotted.Checkthesteakfordonenessbycuttingintothemeat.Letitstandfor5minutesonacuttingboard.Cutthemeatacrossthegrainintoverythinslices.
Makes4servings
Perserving:260calories,33gprotein,14gcarbohydrates(9gsugars),8gfat(3gsaturated),45mgcholesterol,3gfiber,120mgsodium
ANDREA’STURKEYWRAP
Season 2 contestant Andrea Overstreet shares one of her favorite healthycooking tips in this easy recipe: “Using butter lettuce instead of a bun ismyfavoritewaytosavecalories!”
6ounces99%leanground
turkeybreastSaltandpeppertotaste2leavesbutterlettuce8thinslicescucumber2tablespoonsfreshalfalfasprouts2tablespoonsfreshbeansprouts2tablespoonslow-fatGaleosMisoCaesardressing
Formtheturkeyintoapatty,about4½”indiameter.Seasonthepattywithsaltandpepperandgrillfor3to4minutesoneachside.
Cutthepattyinhalfandplaceeachhalfinthecenterofoneofthebutterlettuceleaves. Top the burgers with the cucumber, alfalfa sprouts, and bean sprouts.Drizzlewiththedressingandwrapthelettucearoundtheburgersandvegetables.
Makes1serving
Perserving:230calories,41gprotein,9gcarbohydrates(5gsugars),3.5gfat,(1gsaturated),70mgcholesterol,1gfiber,450mgsodium
BiggestLoserTrainerTip:BobHarper
When you’re working out, you need to get enough protein to helpbuildleanmusclemass.Thereare80caloriesand8gramsofproteinin a glass of fat-free milk. Milk is nutrient-dense, with potassium,calcium,andgoodcarbs.It’sagreatwaytorefuelandrehydrateafteraworkout.
Jump-StartExercisePlan
DAY12
JUMP-STARTGOAL:46minutes
CARDIO:Walk36minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo18-minutesessions,possiblyonesessioninthemorningandoneatnight.
CHALLENGERSwalkfor36minutes.
Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.
MobilityandBody-WeightExercises:SeriesCBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafter
both18-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe36-minutewalk.
ColeenSkeabeck,Season6
Allalong, I justhad toopenmyeyes to thebigpicture that Iaminchargeofmyown life.Onceyoubelieve inyourself,youcanmakethingshappen.You’regoingtosaveyourownlife.
TOETOUCHREACH
Repeatslowlyfor30seconds(aboutsix toeightrepetitions), thenswitcharmsandrepeatfor30seconds.Seepage75.
PLANK
Holdfor1minute(or twosetsof30seconds),maintaininganaturalbreathingpattern.Releaseyourhipsbacktothefloor.Seepage75.
COBRA
Repeatfor1minute(about12to16repetitions).Seepage76.
BRIDGE
Repeatfor1minute(about12to16repetitions).Seepage77.
OPPOSITEARMANDLEGREACH
Repeat,alternatingsides,for1minute.Seepage76.
Day13
DiggingDeep
“Itwashotterthan50hellsoutside.”—HEBASALAMA,SEASON6’sAT-HOMEWINNER,ONBIGGESTLOSER’SLONGEST
CHALLENGE
It was the sunrise-to-sunset challenge. The Season 6 teamswere roused fromtheirbeds in thepredawnhoursand told to report forchallengedutyat6a.m.Oncetheywereassembled,hostAlisonSweeneypointedtothemountainbehindher and told the drowsy group that the team who climbed the most of thatmountain over the next 14 hours would win. Fourteen hours? Some of thecontestantsthoughttheywerestillasleep—andinanightmare.Butwhatcontestantsontheranchlearnoverandover,andwhatyoucanlearn
athome,isthatyouarecapableofachievingmuchmorethanyoueverthoughtyoucould.Whenyoupushyourlimitshard,thepayoffisbig.BradyVilcanwastheindividualwhoranthefarthest thatday—20miles.He
was amazed that he had knocked off enough weight and built up enoughendurance to do that, especially on a day when the temperature rose above100°F. “When I started,” he said, “I could barely walk on a treadmill—nowthis.”Digging deep involves finding some specific vision that will inspire you in
those tough moments. For Shellay Cremen, who was the last member of herteamtocompletethatday’schallenge,itresonatedinthevoiceofhertrainer.“Ifiguredtherewasnoway—Ididn’thaveanyjoggingleftinme.ButIjuststartedtopickitupasmuchasIcould,thinking,‘Ohmygosh,I’mnotgoingtobeleft.’And then IwashonestlyhearingJillian’svoice: ‘Keepgoing,youcando this,runthisout.’”Shellaycompletedthechallenge20secondsbeforesunset.
Youarementallyandphysicallystrongerthanyouthinkyouare.Inyournextworkout,trypushingyourlimitalittlebitfartherthanyouhaveinthepast.Youmayjustsurpriseyourself.
Jump-StartMenuPlan
DAY131,470CALORIES
Breakfast
¾cupKashiGoLeancereal1cupfat-freemilk1mediumbanana1hard-boiledorsoft-boiledeggTeaorcoffee
Snack1cupfat-freeGreek-styleyogurtwith½teaspoonpurevanillaextractand½cupslicedmango
LunchRoastBeefMelt2cupsmixedsaladgreenswith¼cupcherry tomatoesand1 tablespoonlow-fatbalsamicvinaigrette
Snack2servingsCrispyCornChipswith½cupsalsacombinedwith½cupfat-freecottagecheese
Dinner4ounceswildsalmon,grilledorbroiled1cupsteamedbroccoli
¾ cup cooked (1 ounce dry) Ronzoni whole grain pasta with ¼ cuplowsodiummarinarasauceand1tablespoongratedParmesancheese
Jump-StartRecipes
RoastBeefMeltpage150CrispyCornChipspage150
ROASTBEEFMELT
ThissatisfyingrecipecomesfromSeason2contestantSethWord.Ifyourmarketdoesn’thaveEzekielbread,lookforahigh-fibermultigrainbread.
2slicesEzekielbread2slicesfat-freeAmericancheese4ounceslean,thinlysliceddeliroastbeef1tablespoonbrownmustard3thinslicesyellowonion
Topthebreadwiththecheeseandtoastitonthegrilluntilthecheesemelts.Puttheroastbeefonthetoast.Topwiththemustardandonion.
Makes1serving
Perserving:360calories,37gprotein,44gcarbohydrates(5gsugars),6gfat(2gsaturated),40mgcholesterol,7gfiber,460mgsodium
CRISPYCORNCHIPS
Plainorseasoned,cornchipsaregreattohaveonhandwhenyouhaveanurgefor something crunchy. They’re bestwhen freshly baked, but they can also bestoredinanairtightplasticbag.
12stone-groundcorntortillas(6”diameter;about
12ounces)¼teaspoongroundcumin(optional)¼teaspoonchilipowder(optional)¼teaspoonsalt(optional)
Preheattheovento350°F.
Dividethetortillasintotwostacks.Cuteachstackinto8chip-sizewedgesandarrangethechipsinasinglelayeron2bakingsheets.Lightlycoatthechipswitholive oil cooking spray. Sprinkle with the cumin, chili powder, and salt, ifdesired. Gently toss the chips and rearrange them to cover the baking sheetsevenly.
Bakefor10minutes,thenrotatethepanandbakefor10minuteslonger,oruntilthechipsarecrispbutnotbrown.(Keepinmindthatfreshtortillascontainmoremoistureandwilltakeafewminuteslongertobakethannot-so-freshtortillas.)Coolandserve.
Makes12(8-chip)servings
Perserving:60calories,1gprotein,12gcarbohydrates(0gsugars),1gfat(0gsaturated),0mgcholesterol,2gfiber,60mgsodium
Jump-StartExercisePlan
DAY13
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5to10minutes
STRENGTHEXERCISES:Beginners—oneset;challengers—twosets
STRETCHING:5minutes
Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
AbStrengthExercises
Performtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).
BEGINNERSperformonecircuit(onesetofeachexercise).
CHALLENGERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).
ShellayCremen,Season6
WhenIgetupinthemorning,IputonmyworkoutclothesandI’mreadytogo.Atnight,nomoresittingaroundwatchingTV.Whenmyhusbandcomeshomefromwork,weeatahealthydinnerandtakeawalk.
PRESS-OUT
Lieonyourbackonamatorcarpetedsurfacewithyourfeetoffthefloor,kneesbentat90degrees,andshinsparalleltothefloor.Withyourhandsbyyoursides,slowly press one leg out (extend it)with the foot flexed.Hold for amoment,thenpullthelegbacktothestartingposition.Switchlegsandrepeat.Alternatinglegs,continueforatotalof16to20repetitionswitheachleg.
Tips•Keepyourshouldersdownandyouruppertorsostill.•Beginnerscanpressthelegonaslightdiagonal.Challengersshouldaimforthelegtobeparalleltothefloor.
•Keepbreathingthroughouttheexercise.
CRUNCH
Lieonyourbackonamatorcarpetedsurfacewithyourkneesbent,feetflatonthe floor, and toes pointing forward.Withyour handsbehindyour head, drawyournaveltowardyourspineandslowlycurlyourhead,neck,andshouldersoffthefloor,towardyourthighs.Pauseatthetopofthemovementandsqueezeyourabs,thenslowlyloweryourselftothefloor.Do15to20repetitions.
Tips
•Comeupofftheflooronlyafewinchesandkeepyourhipsandlowerbackfirmlypressedagainstthefloor.
•Keepyourheadalignedwithyourspineandlookpastyourknees.•Trytoreleaseanytensioninyourneckandavoidpullingwithyourhands.•Trytomaintainconstanttensioninyourabdominalmuscles.•Tomake this exercisemore challenging, bendyour knees at a 90-degreeangleandliftyourfeetsoyourshinsareparalleltothefloor,thenperformthecrunchasinstructedabove.
REVERSECRUNCH
Lieonyourbackonamatorcarpetedsurfacewithyourfeetoffthefloor,kneesbentat90degrees,andshinsparalleltothefloor.Withyourhandsbyyoursides,drawyournaveltowardyourspineandslowlycurlyourhipsoffthefloor2to4inches. Pause at the top of the movement and squeeze your abs, then slowlyloweryourhipstothefloor.Do15to20repetitions.
Tips
•Trytokeepyouruppertorsostillandyourshoulderspressingintothefloor.•Avoidswingingyourlegs.Useyourabstoliftyourhips.•Exhaleasyouliftyourhips.•Keepthemovementslowandcontrolledforbestresults.
BICYCLE
Lieonyourbackonamatorcarpetedsurfacewithyourfeetoffthefloor,kneesbentat90degrees,andshinsparalleltothefloor.Withyourhandsbehindyourhead, draw your navel toward your spine and slowly move your right kneetowardyourleftshoulderasyourotateyourtorsotowardtheknee.Atthesametime,extendyour left legoutward.Pause foramomentandsqueezeyourabs,then switch sides. Continue alternating legs for a total of 16 to 20 repetitionswitheachleg.
Tips
•Keepyourhipsfirmlyplantedonthefloorandavoidrocking.•Keepyourelbowsspreadwideandavoidpullingonyourneck.•Beginnersshouldpointtheextendedlegtowardtheceiling,andchallengerscantrytolowerthelegtowardthefloor.
SUPERMAN
Liefacedownonanexercisematorcarpetedsurfacewithyourlegsstraightandyourarmsextendedpastyourhead.Gentlycontract themuscles inyour lowerandmidback to liftyour torsooff thefloor3 to5 incheswhilesimultaneouslylifting both legs off the floor, as if flying likeSuperman.Hold for amoment,thenreturntothestartingposition.Do10to12repetitions.
Tips
•Thinkofreachingoutandupwithyourspine,ratherthanupandback.Thiswill takecompressionoffyour lumbarspine.■Pullyourshoulderbladesdownandbackthroughoutthemovement.
•Keepbreathingthroughoutthemovement.•Beginnerscanstartbyliftingjustonearmandtheoppositeleg.
Stretching
After completing the circuit, perform the following stretches for themajormusclesofyourtorso.
STATICCHESTSTRETCH
Holdfor30seconds.Seepage139.
STATICLOWER-BACKSTRETCH
Holdfor30seconds.Seepage139.
STATICSIDEBEND
Standwithyour feet shoulder-widthapartandyourarmsbyyoursides. Inhaleandextendyourrightarmtowardtheceiling.Asyouexhale,bendtotheleftatthe waist and extend your arm over your head and to the left. Hold for 30seconds.Switchsidesandrepeat.
Tips
•Keepyourweightevenlydistributedonbothfeet,especiallyduringtheside
bend.•Thinkof reachingupandout, rather thandownandcollapsing intoyourside.
•Don’tallowyourlowerbacktoarchoryourkneestolock.
STATICDIAGONALROTATION
Standwith your feet slightly wider than shoulder-width apart. Place your lefthand on your left thigh and your right arm up above your head. Extend yourrightarmoutonadiagonaloveryourrightshoulder,rotatingandlookingbackasyoudo.Holdfor30seconds.Switchsidesandrepeat.
Tips
•Drawyournaveltoyourspineasyoureachback,sothatyoucanrotateandextendyourupperspinewithoutarchingyourlowerback.
Day14
WhatIsHunger?
“Everyday,trytoslaythedragon.”—CURTISBRAY,SEASON5
Inthepast,youprobablyturnedtofoodtocopewithjustaboutanysituationormoodthatdidn’tagreewithyou.Butnow,you’reeatingevery3to4hoursandfollowingaroutine—astructured,sensiblewayofeating.It’stricky,afteryearsofovereating, tounderstandwhat real,authentichunger is.Buthere’sausefultool thatyoucanconsult ifyou findyourselfwanting toeatbetweenmealsorlateatnightbeforebed,evenifyou’vehadasnack.
Hunger/FullnessScale
1=starving,“couldeatahorse”2=veryhungry,experiencingphysicaldiscomfort3=slightlyhungry4=neutral,nosensationseitherway5=satisfied6=toofull,feelingphysicaldiscomfort7=stuffed,likeyoufeelattheholidays
Throughouttheday,andbeforeandaftereachmeal,takeamomenttoassesswhereontheHunger/FullnessScaleyouare.Thegoalistoalwaysstaybetween3 and 5. If you wait until your true hunger dips to a 1 or 2, you risk losingcontrolasyourbloodsugarplummets.Itmay take somepracticebeforeyouknowhow to rateyourhungeron this
scale, and it will take time to learn to stop eating before you reach a 5.Eventually, you will be able to interpret your body’s hunger signals andinstinctuallyrespondwiththerightamountoffood.Butfornow,thislittlescalecanbeveryhelpful.
Jump-StartMenuPlan
DAY141,510CALORIES
Breakfast
2Kashiwholegrainwaffles½cupfat-freeberryyogurt1hard-boiledorsoft-boiledegg1cupfat-freemilkTeaorcoffee
Snack1cupsteamededamame
LunchIcyGazpachowithFreshLimeTurkey sandwich: 4 ounces lean sliced turkey, 2 leaves butter lettuce, 2slices tomato, 1 slice onion, and 1 tablespoon Dijon mustard or low-fatCaesardressinginlargewholewheatpitaIcedtea
Snack2servingsEasyRaspberrySorbetsprinkledwith2tablespoonschoppedpecansorsliveredalmonds
DinnerChickenfajitas:5ouncesboneless,skinlesschickenbreast,grilled;½cupgrilled or roasted sliced bell pepper; ½ cup grilled sliced onion; ½ cupsalsa; 2 tablespoons grated low-fat Cheddar cheese; and 2 La TortillaFactorymultigrainwrapsIcewateroricedtea
Jump-StartRecipes
IcyGazpachowithFreshLimepage159EasyRaspberrySorbetpage160
ICYGAZPACHOWITHFRESHLIME
ThesouthernregionofSpainisthebirthplaceofthisrefreshingsummerfavorite.The sweetness of plump, ripened tomatoes mingles with the fresh flavors ofgarden vegetables, cilantro, and a hint of balsamic vinegar. You can add 4ouncescookedshrimpforsomeadditionalprotein.
1largeredbellpepper
2largetomatoesor6plumtomatoes(about1pound)1largecucumber,peeled,halvedlengthwise,andseeded½mediumyellowonion1cuplowsodiumtomatojuice½cupchoppedfreshcilantro,withoutstems¼cupbalsamicvinegar2tablespoonslimejuiceSaltandpeppertotaste
Roast the whole bell pepper under a broiler or over a gas flame, turningoccasionally,untiltheskinblistersandcharsallover.Placethebellpepperinabowl,coverwithalid,andallowittosteamtoloosentheskin,orplaceitinapaperbaguntilitisjustcoolenoughtohandle.Carefullypeelawaytheskinandremovetheseeds.Chopthepepperintomedium-sizechunksandsetitaside.
Cut half of the tomatoes, half of the cucumber, and half of the onion into 1”piecesand transfer toafoodprocessororblender.Addtheroastedbellpepperandprocesstoapuree.Transferthemixturetoamediummixingbowl.Addthetomato juice, cilantro, and vinegar. Seed the remaining tomato. Chop theremaining tomato, cucumber, and onion into medium chunks and add to thesoup.
Refrigerateuntilchilled.Addthelimejuicebeforeservingandseasonwithsaltandpepper.Servewellchilled.Foralesschunkygazpacho,thinwithadditionaltomatojuice.
Makes4(1½-cup)servings(1½quarts)
Perserving:80calories,2gprotein,18gcarbohydrates(12gsugars),0gfat(0gsaturated),0mgcholesterol,3gfiber,55mgsodium
BiggestLoserTrainerTip:BobHarper
Eat slowly, even if you’re busy atwork.You’ll find you feel fullermorequicklyifyousavoreachbiteandpayattentiontotheflavorsofyourfood.
EASYRASPBERRYSORBET
“Ican’tcook”isnoexcusenottomakethissimpletreat.Thesky’sthelimitforflavor possibilities because you can use different berries or fruits, such aspeachesormango.
2cupsfrozenraspberriesorotherfrozenfruit3tablespoonsapplejuiceororangejuice½teaspooncinnamonorpurevanillaextract(optional)Freshmintleaves
Placethefrozenfruit,thejuice,andthecinnamonorvanillaextract(ifdesired)inablenderorfoodprocessor.Blendorprocessuntilsmooth,scrapingdownthesidesofthecontainerasnecessary.Addextrajuiceifneeded.Thesorbetisbestifservedimmediately,althoughitcanbefrozen.Garnishwithfreshmint.
Makes4servings
Perserving:35calories,1gprotein,9gcarbohydrates(3gsugars),0gfat(0gsaturated),0mgcholesterol,4gfiber,1mgsodium
NighttimeNibbler?
Ifyoufindyourselfhavingahardtimeresistingthesirencallofthekitchen after you’ve eaten all your calories for the day,BiggestLoserClub.com nutritionist Greg Hottinger suggestscultivatingadelay/distractiontechnique.Ifyougettheurgetonibbleandyouknowyou’renothungry,wait10minutes.Drinkwater,pickupamagazine,checke-mail. It’snoteasyat first,but the idea is todrive a wedge between your emotional feeling and its habitualresponse.
Jump-StartExercisePlan
DAY14This is your rest day.Take this time to congratulate yourself on another greatweekoftakingcareofyourbody.Assesshowyoudid.Wereyouabletoincreasethetimeinyourwalks?Howdidyourmusclesfeelafterthestrengthexercises?Couldyouhaveusedaheavierresistance?
Theupcomingweekwillbeverysimilartothisweek.Whatyoushouldfocusonisincreasingtheamountofresistanceyouuse(ifyouweren’ttiredafteroneortwosets,thenit’stimetogoheavier)andincreasingthenumberofsets(ifyoudidone set, try two thisweek; if youdid two sets, try for three).Andalwayskeepadding2minutestoyourwalk.Ifyouwantanextrachallenge,tryadding30-secondburstsofjoggingtoyourwalks.Ifyou’vestuckwiththeplan,great.Ifyouhaven’tbeenassuccessfulasyou
hoped,letitgo.Tomorrowisanotherday.
DanielWright,Season7
Workingoutmaybehardandmayseemimpossible tokeepup,butwith a little determination, youwill find that your body can do farmorethanyoueverimagined.Keepgoing!
Day15
Zzzzzz
“Restingyourbodyisjustasimportantasworkingout.”—ALIVINCENT,SEASON5WINNER
Well,here’sarefreshingpieceofresearch:Studiesindicatethatthosewhoget7to9hoursofsleepanightarethinnerthanthosewhogetlessthan7hours.Thereareseveraldifferenttheoriesastowhythisistrue.Onetheoryisthatalackofsleep impairsglucoseand insulinmetabolism,makingweightmoredifficult tolose.Anotheristhatinadequatesleepmayslowmetabolismbyloweringlevelsof thyroid-stimulating hormone. And another is that not getting enough sleepincreases levels of cortisol, a stress hormone that can affect appetite andmetabolism.Inadditiontosleepingfor7to9hourseverynight,focusonthequalityofyour
sleep.Hereare10tipstoensureagoodnight’srest:1.Gotobedwellhydrated.(Drinkplentyofwaterduringtheafternoonandearlyevening.)
2.Avoid contactwith bright lights in the evening, such as a high-wattagereading lamp.Bright light interfereswith the production ofmelatonin, ahormonethathelpsussleep.
3.Ifpossible,avoideatingduringthe2hoursbeforeyougotosleep.4.Ifyouhavetroublesleepingthroughthenight,create“whitenoise”—turnon a fan, water fountain, or ambient noise CD to mute out backgroundsoundsandkeepyouatadeepersleeplevel.
5. Make your bedroom as dark as possible—invest in window shades orheavycurtains.
6.Trynot todoyourmoststrenuousworkouts in theevening,afewhoursbeforebed.
7.Avoid stressful activities such as paying bills orwatching scarymoviesrightbeforebed.
8.Trychamomileteaorothercaffeine-freehotbeveragesintheevening.
9.Stretchordoyogaanhourbeforebed.10.Takeabathorshower.Lightcandles.Createacalmingnighttimeritual.
DAY15
ChangeUpYourWorkout
Hereareafewofourfavoriteworkoutsfromthebest-sellingBiggestLoserfitnessDVDseries:New!TheBiggestLoser:YogaNew!TheBiggestLoser:BootCampTheBiggestLoser:PowerSculptTheBiggestLoser:CardioMaxTheBiggestLoser:TheWorkout,Vol.1TheBiggestLoser:TheWorkout,Vol.2
GreatStufffromTheBiggestLoserfortheHomeGym
The Biggest Loser Stability Ball Kits: Stability Ball and ResistanceCordThe Biggest Loser Sculpt and Burn Kits:WeightedWater Ball andJumpRopeTheBiggestLoserBodyBandsTheBiggestLoserFitnessMat
TheBiggestLoserResistanceBandsToorder,gotowww.biggestloser.com
Jump-StartMenuPlan
DAY151,520CALORIES
Breakfast
cupold-fashionedoatmeal(cookedin⅔cupwater)orwholegraincereal
½cupChunkyApplesauce½cupfat-freeGreek-styleyogurt2hard-boiledeggwhitesGreenteaorcoffee
Snack2stickslow-fatmozzarellastringcheese1mediumpear
LunchTunasaladpita:4ouncesdrainedwater-packedtuna,1tablespoonmincedonion, 1 tablespoon chopped celery, and 2 tablespoons low-fat Italiandressingintoastedwholegrainpita8ouncesfat-freemilk1½cupsmixedveggiesticks(carrot,jicama,andcelery)
SnackSmoothie:½ cup fat-free vanilla yogurt, 1 cup fat-freemilk,½mediumbanana,and2tablespoonsalmondorpeanutbutter
DinnerGrilledChickenSaladIcewateroricedtea
Jump-StartRecipes
ChunkyApplesaucepage166GrilledChickenSaladpage167
CHUNKYAPPLESAUCE
Thisisdeliciousonitsownandalsomakesagreattoppingforhotcerealortheperfectadditiontostirintoyogurt.
4unpeeledmediumapples(Gala,Delicious,orFuji),coredandcutinto1”pieces¼cupwater1tablespoonlemonjuice1teaspoonpurevanillaextract½teaspoongroundcinnamon
Placetheapples,water,andlemonjuiceina2-quartsaucepanovermediumheat.Whenthewaterboils,reducetheheattolowandsimmer,covered.
Cook the apples, stirring occasionally, for about 10 minutes, or until they’resoftenedbutstillholdtheirshape.Removethemfromtheheatandallowthemtocool slightly. Transfer the apples to a food processor and pulse to a chunkyconsistency.Stirinthevanillaextractandcinnamon.Servewarmorcold.
Note: Granny Smith or other tart applesmay be used, but sweetener may beneeded.
Makesabout4(½-cup)servings
Perserving:80calories,0gprotein,20gcarbohydrates(15gsugars),0gfat(0gsaturated),0mgcholesterol,3gfiber,0mgsodium
StaceyCapers,Season6
Ispendalotmoretimeintheproduceaisle.Isteerclearofthebakeryandcookieaisles.Becausewedon’teatoutasmuch,Icansplurgeonorganicversionsofourfavoritefoods.
GRILLEDCHICKENSALAD
Season1contestantandsocialbutterflyDaveFioravantilovestomakethiseasyand delicious recipe whenever he has last-minute guests. It’s no wonder theykeepdroppingbyatdinnertime!
8cupsshreddedromainelettuce1yellowbellpepper,seededanddiced1cupchoppedcucumber½cupSalsaVinaigrette(below)4grilledboneless,skinlesschickenbreasts(cookedweightabout4ounceseach)½cupCreamyHummus(page64)2tablespoonschoppedfreshparsleyorcilantro
Place the lettuce, bell pepper, and cucumber in a largemixing bowl.Add theSalsaVinaigretteandtosswell.Dividethesaladevenlyamong4dinnerplates.
Place1grilledchickenbreastontopofeachsalad.Topeachchickenbreastwith2tablespoonsCreamyHummus.Garnishwithparsleyorcilantro.
Makes4servings
Perserving:240calories,27gprotein,13gcarbohydrates(5gsugars),9gfat(2gsaturated),65mgcholesterol,5gfiber,240mgsodium
SALSAVINAIGRETTE
Thisvinaigretteisdeliciousonapieceoffishorchicken—ortossedwithbeans,whole grains, or a green salad. Try different vinegars or add herbs for newflavors.
1cuproastedtomatosalsa(oryourfavoritesalsa)¼cupcidervinegar3tablespoonsextra-virginoliveoil½teaspoongroundblackpepper
Combinethesalsa,vinegar,oil,andpepperinablenderorfoodprocessoruntilsmooth.
Makes16(1-tablespoon)servings(1cup)
Perserving:30calories,0gprotein,1gcarbohydrates(1gsugars),3gfat(0gsaturated),0mgcholesterol,0gfiber,50mgsodium
Jump-StartExercisePlan
DAY15
JUMP-STARTGOAL:48minutes
CARDIO:Walk38minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo19-minutesessions,possiblyonesessioninthemorningandoneatnight.
CHALLENGERSwalkfor38minutes.
Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.
MobilityandBody-WeightExercises:SeriesA
BEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth19-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe38-minutewalk.
JulieHadden,Season4Finalist
Weallhavethepowerwithinourselvestoaccomplishourgoalsandourdreams.It’snotexclusivetotheexperienceontheranch.Wejustneed to find that determination and motivation within ourselves tomakeithappen
CHESTANDBACKOPENER
Repeatslowlyfor1minute(about12to16repetitions).Seepage56.
DYNAMICHIPFLEXORSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage56.
DYNAMICHAMSTRINGSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
DYNAMICCALFSTRETCHWITHLATPULL
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
FIGURE-4HIPOPENER
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage58.
Day16
TakeStock!You’reHalfwayThere
“Ifeelmoreimportanttonightthananytimeinmylife.”—STACEYCAPERS,SEASON6
It happens about midway through every season of The Biggest Loser. Thosecontestantswhohavebeensenthomeearliercomeback to the ranch togaugetheirprogress—andsometimesthosewhoarestillontheranchsweatbulletstoseehowwellthesecontestantshavedoneathome.Remember Season 5? When Ali Vincent returned and stripped down to a
sportsbraandshortstobeweighed,therewereaudiblegaspsaroundtheroomather emerging six-pack abs. Teammate andmomBette-Suemurmured proudlyright and left, “That’s my baby!” Clearly, ranch or no ranch, Ali had beenworkinghardandcouldnowfearlesslyreturnforherweighin.Asaresult,sheearnedherwaybackontotheranchandwentontobeSeason5’swinner.AndwhataboutStaceyCapersofSeason6?SheandhusbandAdamCapers
weresenthomethefirstweekandcamebackmidwaytoparticipateinagruelingstep challenge that lasted more than half an hour as eliminated contestantscompeted to be the first to reach 1,000 steps. Drenched in sweat, she almostedged out Ed Brantley, who called her “a frickin’ machine.” Her fellowcompetitor L. T.Desrocherswas somoved by her performance that he beganurgingheron,sayingshewasbringingoutthenaturalcoachinhim.Attheend,cominginsecond,sheearnedtheadmirationandkudosofherteam
members,whorealizedhowhardshehadbeenworkingonherown.“Youaresoawesome,Stacey,”theytoldheroverandover.Later,atearyStaceysaidthemomentthathadculminatedweeksofhardwork
was“absolutelypriceless.Itjustmeanssomuchtomethat...Icouldhavethatimpactonpeople.Ifeelmoreimportanttonightthananytimeinmylife.”Thisisatimetopauseandtakestockofhowfaryou’vecomewithyourdaily
commitment to health. Be proud of your efforts so far. The journey is justbeginning,butyou’vealreadycomealongway.
Jump-StartMenuPlan
DAY161,500CALORIES
Breakfast
1cupfat-freevanillayogurt1banana,sliced¾cuplow-fatgranolaGreenteaorcoffee
Snack3ouncesslicedturkeyand2sliceslow-fatSwisscheeseon2Wasawholegraincrackers
Lunch2servingsMisoSoup2cupsmixedbabygreenswith½cupcherrytomatoesandAsianDressing
Snack½ cup fat-free ricotta cheese with ½ cup sliced strawberries and 1tablespoonchoppedwalnuts
Dinner1servingSesameChickenwithNoodles1Asianpear8ouncesfat-freemilkIcewaterorgreentea
Jump-StartRecipes
MisoSouppage172AsianDressingpage173SesameChickenwithNoodlespage174
MISOSOUP
Thislightsoupisservedasanappetizerinmanysushirestaurants,butit’seasytomakeyourownversionofthisJapaneseclassicrightathome.
1tablespoonoliveoilorsesameoil½cupfinelychoppedyellowonion1tablespoonpeeled,finelychoppedfreshginger4cupsfat-free,lowsodiumchickenbrothorvegetablebroth2tablespoonssweetwhiteoryellowmiso(seenoteontheoppositepage)4ouncesextra-firmtofucutinto¼”cubes(about1cup)1cupfreshspinachleaves,cutinfinechiffonade(seenote)1scallion(whiteandgreenparts),verythinlysliced
Heattheoilina2-quartsaucepanovermediumheat.Addtheonionandcookforabout5minutes,oruntilverysoftbutnotbrowned.Addthegingerandcookfor1 minute. Add the broth and bring to a boil. Whisk in the miso until it’sdissolvedinthesoup.Addthetofuandspinachandsimmerfor1minute.Servewarm,garnishedwithscallion.
Note: The chiffonade cut is made by stacking and rolling the spinach leaveslengthwiseandslicingcrosswiseintothinslivers. It’salsoabeautifulcutforabasilgarnish.
Makes4servings
Perserving:90calories,6gprotein,4gcarbohydrates(1gsugars),6gfat(1gsaturated),0mgcholesterol,1gfiber,360mgsodium
BiggestLoserTrainerTip:JillianMichaels
Whenyoufailtoplan,youprettymuchplantofail.
ASIANDRESSING
This tangy dressing is reminiscent of a Thai peanut sauce.Optional red chileflakesgiveitanicekick.
⅓cup(about3ounces)softsilkentofu¼cupwhiteoryellowgoldenmiso(seenote)¼cupricewinevinegar
2tablespoonsfreshlimejuice2tablespoonswater2tablespoonslowsodiumsoysauce2tablespoonsnaturalunsweetenedpeanutbutter2tablespoonspickledginger(seenote)1tablespoonhoney1½teaspoonsmustardpowder1½teaspoonsmincedgarlic½teaspoonredchileflakes(optional)2tablespoonsmincedscallions(greenandwhiteparts)2tablespoonschoppedfreshcilantro
Addthetofu,miso,vinegar, limejuice,water,soysauce,peanutbutter,ginger,honey,mustardpowder,garlic,and redchile flakes (ifdesired) toablenderorfoodprocessorandblenduntilsmooth.Stirinthescallionsandcilantro.
Notes: Miso is a fermented soybean paste used as a flavoring in Japanesecooking.Itsflavorisveryconcentrated,anditisquitesalty;useinmoderation.It is available at Japanese markets and in the Asian foods section of somesupermarkets.
Pickledginger isaJapanesecondimentservedwithsushi. It isused tocleansethepalate.
Makes24(1-tablespoon)servings(1½cups)
Perserving:25calories,1gprotein,2gcarbohydrates(1gsugars),1gfat(0gsaturated),0mgcholesterol,0gfiber,180mgsodium
AliVincent,Season5Winner
Thekeytostayinghealthyiseatingtonsofveggies.IliketoeatsoIalwaysveggie-loadmymeals.It’sagreatwaytofeelsatisfiedyetstaywithinyourcaloriebudget.
SESAMECHICKENWITHNOODLES
Thiscolorfuldishrequiressomeadvancechoppinganddicing,butthecookingtakesjustminutes.
4ouncesRonzonimultigrainnoodles(seenote),cookedaldente⅓cupchoppedfreshcilantro3scallions(2finelychopped+1withwhiteandgreenpartsthinlyslicedonthediagonalforgarnish)2tablespoonspeeled,finelychoppedfreshginger1½tablespoonsfinelychoppedgarlic3tablespoons+½cup
chickenbroth2teaspoonsoliveorcanolaoil2cupsshreddedcabbage1cupchoppedyellowonion1mediumredbellpepper,julienned1mediumyellowbellpepper,julienned1tablespoonsesameoil12ouncesrawboneless,skinlesschickenbreast,cutinthinstrips2tablespoonslowsodiumsoysauceSaltandpeppertotasteToastedsesameseedsorblacksesameseeds
Cook the pasta according to the package directions. Drain well, transfer to ametalmixingbowl,andsetaside.
Combinethecilantro,2ofthescallions,theginger,thegarlic,and3tablespoonsbrothinasmallbowl.Setaside.
Heat the olive oil in a large nonstick skillet overmedium-high heat. Add thecabbage,yellowonion,andredandyellowbellpeppers.Cookfor8minutes,oruntilthevegetablesarejusttender.Transferthevegetablestothebowlwiththepasta,toss,andcoverwithatoweltoretainheat.
Add the sesame oil to the skillet over medium-high heat. Add the cilantromixtureandcookforabout1minute,stirringconstantly.Addthechickenstripsandsoysaucetotheskilletandcookfor2minutes,oruntilthechickenisnearlydone. Add the remaining ½ cup of broth and bring to a boil. Return thevegetables andnoodles to the skillet and stir for about3minutes, until all theingredientsarejustheatedthrough.Seasonwithsaltandpepper.Dividebetween
serving plates and garnish with the remaining scallion and the sesame seeds.Note: Try Ronzoni Healthy Harvest Extra Wide Noodle Style Whole WheatBlendPasta.
Makes4servings
Perserving:280calories,24gprotein,32gcarbohydrates(5gsugars),8gfat(2gsaturated),45mgcholesterol,6gfiber,420mgsodium
Jump-StartExercisePlan
DAY16
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5minutes
STRENGTHEXERCISES:Beginners—twosets;challengers—threesets
STRETCHING:5to10minutes
Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
Lower-BodyStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).
BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).
CHALLENGERSperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).
BiggestLoserTrainerTip:BobHarper
Hiking is a great form of exercise—it burns calories and relievesstress. To increase the intensity of your hike, try running intervalswhenyougoup the steepparts.Bringawaterbottle,packa lunch,andmakeawholedayoutofit.
SQUAT
Do12to15repetitions.Seepage117.
REARLUNGE
Do12to15repetitionswitheachleg.Seepage117.
SIDELUNGE
Do12to15repetitionswitheachleg.Seepage118.
ROMANIANDEADLIFT
Do12to15repetitions.Seepage118.
PLIÉSQUAT
Do12to15repetitions.Seepage119.StretchingAfter completing the circuit, perform the following stretches for the majormusclesofyourlowerbody.
STATICHIPFLEXORSTRETCH
Dothestretchoncewitheachleg.Seepage119.
STATICHAMSTRINGSTRETCH
Dothestretchoncewitheachleg.Seepage120.
STATICCALFSTRETCH
Dothestretchoncewitheachleg.Seepage120.
STATICHIPANDGLUTESTRETCH
Dothestretchoncewitheachleg.Seepage121.
STATICINNER-THIGHSTRETCH
Dothestretchoncewitheachleg.Seepage121.
Day17
ConfessionsoftheScale#1
“Canyouseetheterrorinmyeyes?”—TARACOSTA,SEASON7,STEPPINGONTHEBIGGESTLOSERSCALEFORTHEFIRSTTIME
Itevokesmore fearand loathingorworshipandadoration than justaboutanyother object in a Biggest Loser’s life—the almighty scale. After the longestchallenge inBiggestLoser history in Season 6,when the teams ascended anddescendeda stouthill fromsunup to sundown, itwas time toclimbupon thescale.“Ifthatscaledoesn’tshowmeanumberI’msatisfiedwith,IamgoingtodragitupthatmountainIclimbed17timesandthrowitoffacliff,”saidBradyVilcan.Hewasaprettybigguy,andwewereactuallyafraidforthescale.SomeBiggestLoserscome to the ranchwithanall-or-nothingattitudeabout
weighing in.Theyeithervisit thescalemultiple timesadayor ignore itsveryexistence. For thosewhodoweigh in, the number on the scale can determinetheirmoodfortherestoftheday,orweek.
In a moment of candor, Season 7’s Amanda Kramer revealed onBiggestLoserClub.com that sheweighsherself everyday at home. “If I lose apound,I’mhappy.IfIgainapound,Igetdepressedandeatpizzafor2days.”Seewhatwemean?On the other hand, her sister and teammate,AubreyCheney, says she never
weighs.Shejust“nevergotintoit.”The answer lies somewhere in between.You need to step on the scale on a
regularbasistomakesureyou’reheadedintherightdirection.Butdon’tweighyourself every day. There are toomany fluctuations in a typical day thatwillgive you a false impression about the overall pattern of your weight loss. Soweigh yourself once a week, at about the same time of day, and wearapproximatelythesamekindofclothing(ornone!).Ifyouaretemptedtoweighinonadailybasis, lendyour scale to a friend for safekeepinguntilyournextweeklyweighin.
Jump-StartMenuPlan
DAY171,470CALORIES
Breakfast
Breakfastburrito:3scrambledeggwhites,2tablespoonsshreddedlow-fatCheddarcheese,¼cupfat-freerefriedbeans,and¼cupsalsawrappedinLaTortillaFactorywholegraintortilla1cupblueberries8ouncesfat-freemilkGreenteaorcoffee
Snack½cup fat-free cottage cheesewith½cup cherriesor other berries and2tablespoonssliveredalmonds
LunchShrimpcocktail:6ouncesboiledorsteamedshrimpwith½cupCocktail
SauceBabyspinachsalad:3cupsbabyspinachleaves,½cupsliveredredonion,½ cup cherry tomatoes, 2 tablespoons crumbled reduced-fat feta cheese,and1tablespoonfat-freeorlow-fatdressing
Snack2 servings (16 pieces)PitaTriangles with¼ cupRoastedRed PepperHummus
Dinner4 ounces grilled chicken breast with 2 tablespoons low-sugar barbecuesauce¾cupwildrice1cupsteamedbroccoliwith1tablespoontoastedsliveredalmonds1cupcubedmelonwithfreshmintIcewaterorgreentea
Jump-StartRecipes
CocktailSaucepage181PitaTrianglespage181RoastedRedPepperHummuspage64
COCKTAILSAUCE
Thiszippycocktailsaucedoesn’tcontainthesugarthatmostbottledbrandsdo.Ifyoupreferamildercocktailsauce,omitthehorseradish.
1cuptomatosalsa1tablespoonhorseradish1tablespoonlemonjuice
Combinethesalsa,horseradish,andlemonjuiceinablenderorfoodprocessorandblendorprocessuntil smooth.Transfer the sauce to a jar and store in therefrigerator.
Makesabout4(¼-cup)servings
Perserving:15calories,1gprotein,3gcarbohydrates(0gsugars),0gfat(0gsaturated),0mgcholesterol,1gfiber,45mgsodium
PITATRIANGLES
Wholewheatpitasaregreat tokeeponhand,and they freezewell, too.Thesetrianglesareeasytothrowtogetherforlast-minuteentertaining.AddabowlofCreamyHummus(page64)andletthepartybegin!
6wholegrainpitas(6”diameter)¾teaspoongarlicpowder,onionpowder,orothersalt-freeseasoning
Preheattheovento375°F.
With a sharp knife, cut each pita in half, then cut each half into 4 triangles.Carefullyseparateeachtriangleinto2pieces.Thereshouldbe16smalltrianglesperpita.
Arrange the triangles in a single layer on 2 baking sheets. Lightly coat thetriangleswitholiveoilcookingsprayandsprinklethemwithseasoningpowder.Gentlytossandrearrangethemtocoverthebakingsheet.
Bake the triangles for 5minutes.Remove them fromoven and, using ametalspatula,gentlyturnthemover.Bakethemforabout8moreminutes,untilthey’recrisp andgoldenbrown.The chipswill get crispy as they cool.Store them inairtightcontainersorzip-topbags.
Makes12(8-triangle)servings
Perserving:90calories,3gprotein,18gcarbohydrates(0gsugars),1g
fat(0gsaturated),0mgcholesterol,3gfiber,170mgsodium
Jump-StartExercisePlan
DAY17
JUMP-STARTGOAL:50minutes
CARDIO:Walk40minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
Cardio
BEGINNERSshouldbreakuptheirwalkintotwo20-minutesessions,possiblyonesessioninthemorningandoneatnight.
CHALLENGERSwalkfor40minutes.
Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.
MobilityandBody-WeightExercises:SeriesBBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth20-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe40-minutewalk.
DanePatterson,Season7
Whenitcomestoworkingout,sometimesyouaregoingtobemoremotivatedthanothers.Justtrytobeconsistent.
SHOULDERROLL
Repeatforwardandbackwardforatotalof1minute.Seepage66.
SIDEBEND
Repeatslowly,alternatingsides,for1minute.Seepage66.
LOWER-BACKMOBILITY
Repeatslowlyfor1minute(about12to16repetitions).Seepage67.
DYNAMICLATERALLUNGE
Repeat,alternatingsides,for1minute(aboutsixrepetitionsoneachside).Seepage67.
TORSOROTATION
Repeat,alternatingsides,for1minute(about12to16repetitions).Seepage68.
Day18
ConfessionsoftheScale#2
“Ican’tdwellonsetbacks.Iamtoobusymakingprogress.”—ESTELLAHAYES,SEASON7
Okay.You’re standing on the scale, and you hate the number you see. Try toremember, it’s just a number. If you’re following the food and exercise plansfaithfully,you’regoingtogetwhereyouneedtogo.Inthemeantime,therearemanywaystomeasureweight-losssuccess.Hereareafewscale-freemethods:
1. You feel in control. You have stamina to play with the kids (or thegrandkids),yourconfidenceisbuilding,andyou’remeetinggoals.
2.Yourclothesfitandlookbetter.Wardrobesdon’tlie.Ifyourfavoritejeansfeelmorecomfortable,you’regettingfit,toningup,andtrimmingpounds.
3.Yourdinnerplateisburstingwithcolors.Seeall thosefruits,vegetables,andwholegrains?They’redoingyourbodyaworldofgood.
4.Thetapemeasureshowsresults.Besuretomeasureyourwaist,chest,andhipseverymonthorso.
5.Youhaveenergy!Ahealthydietandexercisemakeenergylevelssoar.Nomoreerraticbloodsugarhighsandlows.
6.You’rehealthy.Noticechangesinyourbloodpressure?Yourbloodsugar?Yourcholesterollevels?Haveyoustoppedneedinganymedications?
7.You have strength!With yourmuscles activated, you’re climbing stairsmoreeasily,walkingthemallwithoutfatigue,lugginggroceriesyourself.
8. The mirror doesn’t lie. Do you notice changes when you see yourreflection?Areyourproblemareasshrinking?Believewhatyousee.
9.Gettinganycompliments?Believeyourfriendsandfamilywhentheysayyoulookgreat.Don’tbrushitoff.You’veearnedit.
10.Isyoursexlifeperkier?Yourmoodbrighter?Celebratethejoyandsexyself-confidenceyou’refeeling—regardlessofthenumberonthescale.
Jump-StartMenuPlan
DAY18
1,520CALORIES
Breakfast
2linkslow-fatturkeybreakfastsausage3 scrambled eggwhiteswith 1 tablespoon shredded low-fat pepper Jackcheese1slicetoastedEzekielbread8ouncesfat-freemilkGreenteaorcoffeeIcewater
Snack2CreamCheeseRoll-upsIcewateroricedtea
LunchVeggie burger: 1 veggie burger, 2 leaves lettuce, 1 large slice tomato, 2tablespoonsalfalfasprouts,and1tablespoonhoneymustardorhorseradishon1toastedwholegrainbun1cuporganicfat-freetomatosoup8ouncesfat-freemilkGreenteaorcoffee
Snack¾ cup fat-free vanilla yogurt with 1 apple, chopped, and 1 tablespoonchoppedwalnutsIcewater
Dinner2smallservings(or1main-courseserving)SaladeNiçoise½cupgreengrapes
Icewaterorgreentea
Jump-StartRecipes
CreamCheeseRoll-upspage188SaladeNiçoisepage187
SALADENIÇOISE
Asamaindishorsidesalad,thisrecipetakesminutestoputtogetherandallowsyou to be as creative as you like. Substitute cherry tomatoes for roasted bellpepper,usegrilledtunainsteadofcanned,ortrydifferentvarietiesoflettuce.
½pound(4-5cups)mixedbabygreens
4ouncessweetpotato,cookedandcutinto1”cubes8ouncesgreenbeans,cookedandcutinto1½”lengths½cuproastedredbellpepper2hard-boiledeggs,quartered¼cupblackolives,sliced4anchovyfillets6ounceswater-packedtuna,drained¼cupGaleosVinaigrette
Arrange the greens, sweet potato, green beans, bell pepper, eggs, olives,anchovies,andtunadecorativelyonaplatter.Drizzlewiththedressing.
Makes4appetizerservingsor2main-courseservings
Perappetizerserving:200calories,15gprotein,23gcarbohydrates(12g sugars), 6 g fat (2 g saturated), 100mg cholesterol, 6 g fiber, 260mgsodium
JulieHadden,Season4Finalist
I have learned to modify a lot of our old family favorites. Forexample,welovetacosalad.SonowIprepareitwithgroundturkeyinsteadofbeef.Leaveoffthechipsandusesalsaasthedressing.Also Devin Alexander has some great cookbooks that give youhealthyalternatives,likeTheBiggestLoserFamilyCookbook.
CREAMCHEESEROLL-UPS
Thisisgreatforwhenyouneedsomethingsimplebutsatisfying.Youcanmakeseveralrollsaheadoftimeandstoretheminplasticbagssothey’rereadywhenyouneedanibbleinahurry.
2 slices (about 1 ounce) roast turkey 2 tablespoons fat-free creamcheesewithchives(orgardenvegetableflavor)
Place the meat on a flat surface and spread the slices thinly with the creamcheese.Rollthemtightly.Coverandrefrigerateuntilyou’rereadytousethem.
Makes1serving
Perserving:60calories,10gprotein,2gcarbohydrates(0gsugars),2gfat(lessthan1gsaturated),20mgcholesterol,0gfiber,450mgsodium
BiggestLoserTrainerTip:JillianMichaels
Whenitcomestochoosingabeverage,don’tdrinksoda.Whetherit’ssugaredsodaordietsoda,it’sterribleforyourbody.Itputsweightonyou,dehydratesyou,anddepletesmineralsfromyoursystem.Instead,choosesparklingwater,icedteas,greentea,orwhitetea.
Jump-StartExercisePlan
DAY18
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5minutes
STRENGTHEXERCISES:Beginners—twosets;challengers—threesets
STRETCHING:5to10minutes
Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
Upper-BodyStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).
CHALLENGERSperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).
MichelleAguilar,Season6Winner
Treatworkingoutasifit’spartofyourjob.Youhavetoshowupforit!
BENT-OVERROW
Do12to15repetitions,thenswitchsidesandrepeat.Seepage136.
CHESTPRESS
Do12to15repetitions.Seepage136.
BICEPSCURL
Do12to15repetitions.Seepage137.
TRICEPSEXTENSION
Do12to15repetitions,thenswitchsidesandrepeat.Seepage137.
OVERHEADPRESS
Do12to15repetitions.Seepage138.
StretchingAfter completing the circuit, perform the following stretches for the majormusclesofyourupperbody.
STATICCHESTSTRETCH
Holdfor30seconds.Seepage139.
STATICLOWER-BACKSTRETCH
Holdfor30seconds.Seepage139.
STATICSHOULDERSTRETCH
Holdfor30seconds,thenrepeatwiththeotherarmontop.Seepage139.
STATICTRICEPSSTRETCH
Holdfor30seconds,thenswitcharmsandandrepeat.Seepage140.
STATICBICEPSSTRETCH
Holdfor30seconds.Seepage140.
Day19
ActAsIf
“Fakeittillyoumakeit.”—BOBHARPER
Whenyou’reoverweight, findingconfidencecanbeachallenge.Asyouworkon your body, you have to continue towork on your head, believing that youhavethestrengthtocompleteeachday’srequirementsforbetterhealthandthatyouareworththeeffort.TheBiggestLoser trainershave seenwavering souls turn intohardyonesas
they tackle the weight-loss process. “I’ve worked with a lot of people wholacked self-confidence,” says Bob Harper. “I really believe that confidence ismade,you’renotbornwithit.SothisiswhatIwouldtellyoutodo.Fakeittillyoumakeit.You’vegottofindsomethingthatyoulikeaboutyourself.You’ve
gottoputyourselfintotherealmof‘Ican,’not‘Ican’t.’“Andwhenyougetyourself in thosewaysof thinking,”hecontinues, “then
theconfidencewillbuild.Butitisaprocess.It’snotgoingtohappenovernight.Your confidence isnaturallygoing tobuild asyouget controlofyourweight,yourdiet—itallworkstogether.”JillianMichaels emphasizes over and over that losingweight not only takes
real timebut takesmental time:“It’s aprocess. Ifyou fail,keep startingover.Newhabitsandroutinescantakeweekstomaster.”ThinkaboutMichelleAguillar,theSeason6winner.Forthefirstfewweeks,it
wasamighty struggle forher toevenbeclearwithherself that shewanted tostayontheranch.Atonepoint,sheevenconsideredleaving,suchwasthelevelofworkinvolvedinlosingweightandworkingoutarelationshipwithhermomand teammate.But at season’s end, there shewas, standing on amountaintopwithJillian,celebratingherpersistence.
Jump-StartMenuPlan
DAY191,530CALORIES
Breakfast
Omelet: 1whole egg, 2 eggwhites,¼ cup chopped (roasted, if desired)yellowbellpepper,2tablespoonssautéedredonion,½teaspoonchoppedthyme,and1teaspoonoliveoil1 cup freshblueberrieswith1 teaspoonground flaxseed and¼ teaspoongroundcinnamon1Thomas’LightWholeGrainEnglishMuffin,toasted8ouncesgreentea,icewater,orfat-freemilk
Snack2servings(1recipe)FrostyPumpkinSmoothie
Lunch5ounceshalibut, poached, toppedwith½cuphalvedcherry tomatoes, 1tablespoonchoppedblackolives,and1teaspoonmincedbasil2cupsmixedarugula-and-spinachsaladwith3olives,sliced;1tablespoonsunflowerseeds(orgroundflaxseed);and1tablespoonfat-freeorlow-fatvinaigrette8ouncesfat-freemilk8ouncesgreenteaoricewater
Snack2”wedgehoneydew2ouncesthinlyslicedturkeybreast4almonds
Dinner5ouncesskinlessroastchickenbreast½cuproastedsweetpotato1cupsteamedgreenbeans8ouncesicewaterorchamomileteaVanillaPoachedPear
Jump-StartRecipes
FrostyPumpkinSmoothiepage196VanillaPoachedPearspage194
VANILLAPOACHEDPEARS
TheBiggestLosersareencouragedtoeatfruitfordessert.Thissweet,deliciouspear dish is fancy enough to serve company and basic enough to make on aweeknight.
1cupwater1cupunsweetenedapplejuice¼cupagavenectarordarkhoney2tablespoonsorangejuice1teaspoonpurevanillaextract½teaspoongroundcinnamonPinchofcloves2tablespoonsgratedorangepeel4firm,ripepears2tablespoonslemonjuiceFreshmintleaves
Ina3-quartsaucepanovermediumheat,combinethewater,applejuice,nectar,orange juice,vanillaextract,cinnamon,cloves,and1 tablespoonof theorangepeel.Bringtoaboil.
Whilethepoachingliquidiscomingtoaboil,peel,halveandcorethepearsandimmediatelycoattheminlemonjuice.
Reducethepoachingliquidtoasimmer,addthepears,cover,andsimmerfor2minutes.Removethepearsfromtheheatandallowthemtocool in the juices.
Removethepearsfromthepan.Heatthejuicetoreduceitbyhalf.Strainitandpour itover thepears.Garnishwith the remainingorangepeelandfreshmint,andenjoyhotorcold.
Makes8servings
Perserving:110calories,1gprotein,23gcarbohydrates (17gsugars),lessthan1gfat(0gsaturated),0mgcholesterol,2gfiber,0mgsodium
KristinSteede,Season7
I’vefailedatsomanydietsbefore,andit’samazingtoseewhateatingrightandexercisecanreallydoforyourbody.I’msoexcitedtoseethisweightjustmeltoff.Sowillyou!
FROSTYPUMPKINSMOOTHIE
The rich flavors of this smoothie are truly reminiscent of pumpkin pie—in aglass.ItwillsatisfyyoursweettoothwhiledeliveringahealthydoseofcalciumandVitaminA.
½cuppumpkinpuree,freshorcanned½cupfat-freeGreek-styleyogurt+extraforgarnish½cupfat-freemilk2tablespoonsagavenectar½teaspoonpurevanilla
extract¼teaspoongroundcinnamon⅛teaspoongroundginger⅛teaspoongroundcloves5icecubesPinchofgroundnutmeg
Combine the pumpkin, yogurt,milk, nectar, vanilla extract, cinnamon, ginger,cloves, and ice in a blender and blend until smooth. Pour the smoothie into achilledglassandgarnishwithadollopofyogurtandasprinkleofnutmeg.
Makes2servings(about2cups)
Perserving:130calories,8gprotein,26gcarbohydrates(22gsugars),0gfat(0gsaturated),0mgcholesterol,2gfiber,45mgsodium
NicoleMichalik,Season4
TherearesomefoodsthatIamobsessedwiththathelpkeepthegoodeating habits in check: Greek yogurt, hummus, multigrain Englishmuffins, sugar-freepudding,hard-boiledeggs, low-fat stringcheese,naturalpeanutbutter. I reallydo loveeatingwell; itmakesyou feel100timesbetter.
Jump-StartExercisePlan
DAY19
JUMP-STARTGOAL:52minutes
CARDIO:Walk42minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo21-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkfor42minutes.Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthen
begintoincreasespeed.
MobilityandBody-WeightExercises:SeriesCBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth21-minutewalks(foratotaloftwosets).CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe42-minutewalk.
BiggestLoserTrainerTip:JillianMichaels
Agreatwaytoimproveyourbalanceandcoordinationistoworkwithyour own body weight. Exercises such as squats, lunges, pushups,crunches,andpullups forceyourupperand lowerbody tosynergizeand work together, which gives more balance, more stability, morecoordination,andbetteroverallperformance.
TOETOUCHREACH
Repeatslowlyfor30seconds(aboutsix toeightrepetitions), thenswitcharmsandrepeatfor30seconds.Seepage75.
PLANK
Holdfor1minute(or twosetsof30seconds),maintaininganaturalbreathingpattern.Releaseyourhipsbacktothefloor.Seepage75.
COBRA
Repeatfor1minute(about12to16repetitions).Seepage76.
OPPOSITEARMANDLEGREACH
Repeat,alternatingsides,for1minute.Seepage76.
BRIDGE
Repeatfor1minute(about12to16repetitions).Seepage77.
Day20
You’dBeSurprised...
“Ihavenoideawhatcameovermymom.Toseehergoingandgoingandleadustoavictory?ThatIdidn’texpectatall.”
—MICHELLEAGUILAR,SEASON6WINNER
One thingwe discover about ourselves aswe loseweight is howmuchwe’recapableofdoing.Wefindthatwe’renottooscared,nottootired—andnottooold. In Season 6, middle-aged mom Renee Wilson continued to amaze withconsistent,notableweightlossesweektoweekandwithincredibleconcentrationandstaminaatchallenges.Therewas one challenge inwhich she shone especially brightly. Each team
hadtobalanceonindividualfloating,circularbalancebeamspoisedoveralargetankofwater.Thegoalwasforatleastoneteammembertocomplete25laps.Theblue teamquickly fell into the tankonebyone, not completing evenonelap. But the black team, Renee’s team, persevered, and it was Renee herself,completing9 lapsaloneafterallherother teammateshad fallen,whowon thechallenge.Being 10 to 20 years older than anyone on her team, said Renee, and still
givingthemarunfortheirmoneyfeltgreat.Surprisingyourself and theothers aroundyouasyouaccomplish thingsyou
couldn’t even attempt before is going to fire you upnow—and it’s somethingyoucanvisualizelater,whenyou’reonthetreadmillandfeellikequitting.PhilParhamofSeason6saysoneofhisbiggestinspirationswashiswifeand
teammate, Amy. He watched in amazement as she built up strength pushing
weights. “I saw her pushing 450 pounds with her legs, and she was makingsoundsIhaven’theardsinceshegavebirthtoourchildren.”ButPhilwasinawethatshenevergaveup—shejustkeptpushing.Takeprideanddelight inyourprogress.Enjoyamazingothers, and,mostof
all,enjoyamazingyourself.
Jump-StartMenuPlan
DAY201,490CALORIES
Breakfast
1slicetoastedwholegrainbread2tablespoonsalmondbutter1mediumbanana,sliced½cupfat-freeGreek-styleyogurtGreenteaorcoffee8ouncesfat-freemilk
SnackMoroccanGreenTeaLow-fatorfat-freebranmuffin2hard-boiledeggwhites
LunchButternutSquashSoupwithCaramelizedOnions3 cups baby spinach; ½ cup cherry tomatoes; ¼ avocado, sliced; and 1tablespoonfat-freeorlow-fatdressing
Snack
4ouncesshrimporbayshrimp,steamedorboiled1servingCocktailSauce
DinnerChicken and bean burrito: 4 ounces boneless, skinless chicken breast,grilled;½cupfat-freerefriedbeans;¼cupsalsa;¼avocado,sliced;and¼cupsalsa,wrappedinLaTortillaFactorywholegraintortilla1cupcubedwatermelonorothermelon8ouncesfat-freemilkIcewateroricedtea
Jump-StartRecipes
MoroccanGreenTeapage201ButternutSquashSoupwithCaramelizedOnionspage201CocktailSaucepage181
BUTTERNUTSQUASHSOUPWITHCARAMELIZEDONIONS
Thisdelicious,earthysoupissuretowarmyouonacoolautumnevening.Thecaramelizedonionsaddtextureandsweetness.
2tablespoonsoliveoil2mediumonions,chopped2½poundsbutternutsquash,peeledandcutinto2”cubes(about4-5cups)1teaspoongroundcumin½teaspoongroundcoriander3cupsfat-free,lowsodiumchickenbrothSaltandpeppertotasteFreshcilantroleaves
In a 4-quart saucepan, heat the oil over medium heat and stir in the onions.
Reducetheheatandsimmer,stirringregularly,for15to20minutes,oruntiltheonions are lightly browned and caramelized. Add the squash, cumin, andcoriander,andstirwell.Addthechickenbrothandbringthemixturetoaboil.Cover, reduce theheat to low,andsimmerforanother15minutes,oruntil thesquashistender.Puréethesoupinablenderorfoodprocessor.Transferthesoupbacktothesaucepanandseasonwithsaltandpeppertotaste.Ladleintoservingbowlsandgarnishwithcilantroleaves.
Makes6servings
Perserving:90calories,2gprotein,20gcarbohydrates(5gsugars),2gfat(0gsaturated),0mgcholesterol,5gfiber,230mgsodium
MOROCCANGREENTEA
Greenteaishighinantioxidants,makingthisrefreshing,calorie-freebeverageanutritiouschoicewhenyouwantsomethingotherthanplainwater.
6cupswater1cupfirmlypackedfreshmintleaves3greenteabagsFreshlimeslices
Bring the water to a boil in a 3-quart saucepan. Add the mint and tea bags,removethepanfromtheheat,andlettheteasteepfor5minutes.Strain.Servehotoriced,garnishedwiththelimeslices.
Makes6(1-cup)servings
Perserving:0calories,0gprotein,0gcarbohydrates(0gsugars),0gfat(0gsaturated),0mgcholesterol,0gfiber,0mgsodium
Jump-StartExercisePlan
DAY20
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5to10minutes
STRENGTHEXERCISES:Beginners—twosets;challengers—threesets
STRETCHING:5minutes
Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
AbStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).CHALLENGERSperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).
JerrySkeabeck,Season6
You’vegottagetyourheadintothegame.It’saverysimpleconcept.Youhave to take in fewercalories thanyouburn.Andgive it time.You’renotgoingtoloseallyourbodyfatin2weeks.
PRESS-OUT
Do16to20repetitionswitheachleg.Seepage153.
CRUNCH
Do15to20repetitions.Seepage153.
REVERSECRUNCH
Do15to20repetitions.Seepage154.
BICYCLE
Repeat,alternatinglegs,for16to20repetitionsoneachside.Seepage154.
SUPERMAN
Do10to12repetitions.Seepage155.
StretchingAfter completing the circuit, perform the following stretches for the majormusclesofyourtorso.
STATICCHESTSTRETCH
Holdfor30seconds.Seepage139.
STATICLOWER-BACKSTRETCH
Holdfor30seconds.Seepage139.
STATICSIDEBEND
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
STATICDIAGONALROTATION
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
Day21
KeepPeelingBacktheLayers
“Whatwillhelpyoupersevereistokeepexpressingyourangerandfrustration.”—GREGHOTTINGER,BIGGESTLOSERCLUB.COMEXPERT
As the weight comes off, the emotions will continue to bubble up. AsBiggestLoserClub.comexpertGregHottinger told anonlinememberwhowasdealingwith feelingsofangerand frustration, “Youarepeelingback layersofyourselfandare triggeringyourold,deep-seatedemotions,manyofwhicharetied to success/failure andwhatever role that extraweight has played for youthusfar,suchasprotection,comfort,orsafety.“It can take time to work through these feelings, understand them, and
ultimately let them go,”Hottinger explained. “Berating yourselfwon’t help—rather, begentle andunderstandingwithyourself, becausewhatyouaredoingtakesalotofcourage.It’smucheasiertostaywalledoff.“I encourage you to keep doing what you are doing—writing, expressing,
working with a therapist—and I encourage you to dig deeper to find thecompassion for yourself as you work through these feelings. There are noshortcuts.Hanginthereandkeeptakingdeepbreaths.”Learning how to communicate effectively is important when it comes to
expressingfeelingstoafriendorfamilymember.VickyVilcanofSeason6feltthatherhusbandandteammate,Brady,wasnotsupportingherextrahoursinthegym. Bob counseled Vicky to tell Brady what it was she needed. “Marriedcouplescanbeenablers,”Bobsaid.“TherearealotofthingsthatVickyhastofigureoutonherown,thatherhusbandcannotdoforher.”Intheend,VickytalkedtoBrady,tellinghimthatheneededtostepbackand
letherdoherownthing—thatsheneededtobeinthegymextrahourstoburncalories.Heseemedtohearher,anditpavedthewayforVicky’ssuccesslaterintheseason,afterBradywaseliminated.
Jump-StartMenuPlan
DAY211,540CALORIES
Breakfast
Omelet: 3 eggwhites, 2 tablespoons diced tomato, 1 tablespoonmincedonion,1 teaspoonchoppedfreshdill (or½teaspoondried),and2ouncessmokedsalmonorlox1slicewholegrainryetoastor1Wasaryecracker½grapefruitTeaorcoffee
Snack1mediumorange2tablespoonsrawcashews
LunchChipotleChickenQuesadilla: 1 corn tortilla with 2 tablespoons shredded low-fat Cheddarcheese, heated in the microwave for 30 seconds or until the cheese ismelted½cupsalsaIcedtea
Snack1cupsteamededamame
Dinner4ouncesporktenderloin,grilledorroasted2servingsBrusselsSproutswithToastedHazelnuts½cuproastedsweetpotato8ouncesfat-freemilk
Greenteaordecafcoffee
Jump-StartRecipes
ChipotleChickenpage207BrusselsSproutswithToastedHazelnutspage208
CHIPOTLECHICKEN
MattHoover is a no-nonsense kindof cook.This is oneof his favorite snacksafteratoughworkout.
8ouncesboneless,skinlesschickenbreastChipotleTabascosaucetotaste½teaspoongarlicsalt
Preheat thebarbecuegrill tomedium-hot.Lightlycoat thegrill rackwitholiveoilcookingspray.Grill the chicken for 4 minutes per side, or until done. Season with chipotleTabascosauceandgarlicsalt.
Makes1serving
Perserving:240calories,46gprotein,0gcarbohydrates(0gsugars),5gfat(2gsaturated),125mgcholesterol,0gfiber,610mgsodium
EdBrantleyandHebaSalama,at-homewinnerinSeason6
Start today. Today. Start walking, cut out desserts, and make smallchangesdaily.Youwillseeresults!
BRUSSELSSPROUTSWITHTOASTEDHAZELNUTS
Atonly20calories,½cupofbrusselssproutspacksabignutrientbang,with3gramsoffiberand60percentofthedailyrequirementforvitaminC.
1poundfresh(orthawedfrozen)brusselssprouts1tablespoonextra-virginoliveoil3tablespoonschoppedshallotsSaltandpeppertotaste⅛teaspoongroundnutmeg1teaspoonagavenectar,honey,ormaplesyrup1tablespoonchoppedhazelnuts,toasted2teaspoonsgratedorangepeel
Bring2quartsofsaltedwatertoaboil.
Removetheouterleavesfromthesproutsandtrimtheendsofthebases.Quarterthesproutsvertically,leavingthecoresintact.
Addthebrusselssprouts to theboilingwaterandcookforabout3minutes,oruntiltheyarefork-tender.Drainandimmediatelytransfertoenoughcoldwatertocoverthem.Thebrusselssproutscanbepreparedinadvanceuptothispointandrefrigerated.
Heattheoliveoilinaskilletovermedium-highheat.Cooktheshallotsintheoilforabout2minutes,orjustuntilsoftened.Addthebrusselssproutsandcookforabout2minutes,oruntiltheyareheatedthrough.(Itwilltakeslightlylongerifthesproutswerecookedandrefrigeratedinadvance.)Seasonwithsalt,pepper,and nutmeg. Drizzle the agave nectar over the brussels sprouts and stir well.Garnishwiththetoastednutsandorangepeel.
Makes4(¾-cup)servings
Per serving: 100 calories, 4 g protein, 12 g carbohydrates (4 gsugars),5gfat(lessthan1gsaturated),0mgcholesterol,5gfiber,310mgsodium
BiggestLoserTrainerTip:JillianMichaels
Letgooftheword“diet”andbuildalifestylethatfitsyou.Thekeytosuccessisbalance.
Jump-StartExercisePlan
DAY21
This is your rest day.Take this time to congratulate yourself on another greatweekoftakingcareofyourbody.Assesshowyoudid.Areyoubeginningtofeelstronger?Howdidyoufeelafteraddingtheextrasetstoyourstrengthtraining?Arethewalksgettingabiteasier?Youhavehitapivotalpoint.Studiesshowthatittakes21daystobeginanew
habit.Well,you’vereachedthe21-daymark,so,hopefully,it’sbecomingeasierto find time to dedicate to yourself and your health. Fitness should be part ofyourdailyhabitnowandwillcontinuetobeifyoucanmakethecommitment.You’vemadeitthisfar—justkeepgoing!Thecomingweekwillfeatureallthesametypesofexercises,butwe’llmixit
upabittochallengeyourbody.You’llcontinuetoaddtimetoyourcardio,andwe encourage you to try to add intensity through jogging, adding hills, orchangingyourroute.Ifyou’vestuckwiththeplan,great.Ifyouhaven’tbeenassuccessfulasyou
hoped,letitgo.Tomorrowisanotherday.
HelenPhillips,Season7
Keep a dress or suit that you’d like to fit into someday. Look at iteverynowandagain,andtellyourselfthatyouareworkinghardforit. Before you know it, you’ll bewearing that dress and a smile ofconfidence!
Day22
TakeaDailyBreak
“Find‘me’time.”—BOBHARPER
Evenontheranch,therearewhattheshowcalls“darkdays,”whenthecamerasare off and contestants can rest, do their laundry, write letters, and, as BobHarper describes it, “replenish their souls.” Bob himself, the counselor to somanyonadailybasis,says thatherefillshisspiritual tankbydoingyogaandmeditating.“WhenIhavethat,mywellisdeep,andIcanhelpalotofpeople.
Besuretotakecareofyourself.”Findsomesacredspacesinyourlifeonadailybasissothatyoucanreplenish
andregroup.Formanyofyou, this journeywillcontinuebeyond30days,andyou’ll need to sustain your energy and outlook for the coming weeks andmonths.Therehavetobereststopsalongtheway,andtheydon’thavetotakelotsoftime.Evenifyouhavejustafewminuteseachday,herearesomethingsthatmighthelpyouunwindandfeelrejuvenated.Countyourblessings.Sitinacomfortablechairwithacupoftea,anotebook,
andapen.Thenaskyourself:Whatfivegreatthingshaveyourspouseandkidssaidtoyouordoneforyoutoday?Whatfivewaysislifebettertodaythanitwasayearago?Who’smadeyoulaugh?Who’sgivenyousupport?Andwhomhaveyouhelped?Writeanold-fashionedlettertoafriendorrelative...thenmailit.Writea
real letter tosomeoneyoucareabout.Relateastoryaboutagoodtimeyou’vespent together, thankher for helping you, or recall a funny experience you’veshared.Belly-laugh. Pop in a comedyDVD, read a funny book, or call a friend, a
sibling,oryourmomandswapyourfunnieststories.Playwithyourdogorcat.Tossatennisball,brushherfur,playtug-of-war
withanoldsock,orstartagameoffetchinthebackyard.Petsareprovenstress-reducers.
Jump-StartMenuPlan
DAY221,470CALORIES
Breakfast
1cupfibercereal½cupslicedstrawberries3slicesturkeybacon1cupfat-freemilk
GreenteaorcoffeeSnack
2ouncesleanslicedturkey1mediumapple
LunchGrilledSalmonBurgerwith1 large slice tomato,1 large leaf lettuce, 2tablespoons alfalfa sprouts, and 1 tablespoon Dijon mustard or TahiniYogurtSauceonwholegrainburgerbunIcewateroricedtea1cupredgrapes
Snack1cupberryyogurtwith1tablespoonchoppedwalnuts
Dinner4ouncessoleorredsnapper,broiled,withfreshlemonSpicySpanishGreenBeans1cupwildorbrownrice8ouncesfat-freemilkGreenteaordecafcoffee
Jump-StartRecipes
GrilledSalmonBurgerspage215TahiniYogurtSaucepage213SpicySpanishGreenBeanspage216
TAHINIYOGURTSAUCE
This is a fabulous condiment for grilled chickenor fish and canbeusedas a
spreadforsandwiches.It’salsodeliciouswithLebaneseKebabs(page273).¾cupplainfat-freeGreek-styleyogurt¼cuptahini(sesamepaste)¼cupDijonmustard2tablespoonswater2tablespoonschoppedfreshcilantro1teaspoonlemonjuice½teaspoongroundcumin
Combinetheyogurt,tahini,mustard,water,cilantro,lemonjuice,andcumininafoodprocessororblenderandprocessorblenduntilsmooth.Thesauceshouldbetheconsistencyofthickcream.
Makes16(1-tablespoon)servings(1cup)
Perserving:30calories,2gprotein,2gcarbohydrates(0gsugars),2gfat(lessthan1gsaturated),0mgcholesterol,0gfiber,55mgsodium
BiggestLoserTrainerTip:BobHarper
Avoid foods containing high-fructose corn syrup, a sweetener andpreservative that helps extend the shelf life of food. It’s found inprocessed foods often high in calories and low in nutritional value,such as soda, cereals, breads, breakfast bars, and ice cream. If your
favoritefoodscontainhigh-fructosecornsyrup,throwthemout.
GRILLEDSALMONBURGERS
Theseburgersareadeliciouswaytoenjoyomega-3-richfish.Ifyoudon’thaveagrill,theycanalsobecookedinalargenonstickskilletovermedium-highheat.
1poundskinlesssalmonfillet,cutinto1”cubes1tablespoonDijonmustard1tablespoongratedlimepeel1tablespoonpeeled,minced
freshginger1tablespoonchoppedfreshcilantro1teaspoonlow-sodiumsoysauce½teaspoongroundcorianderSaltandpeppertotasteFreshlimewedgesandcilantroleaves
Preheatthebarbecuegrilltomedium-highheat.Lightlycoatthegrillrackwitholiveoilcookingspray.Inafoodprocessor,pulsethesalmonjustenoughtogrinditcoarsely.Transferthesalmon toa largebowlandmix in themustard, limepeel,ginger,cilantro,soysauce,andcoriander.Formthesalmoninto4pattiesandseasonwithsaltandpepper.Grill the burgers or cook them in a skillet, turningonce, until done, 4minutespersideformedium.Garnishwithfreshlimewedgesandcilantroleaves.
Makes4servings
Perserving:170calories,23gprotein,1gcarbohydrates(0gsugars),7gfat(1gsaturated),60mgcholesterol,0gfiber,150mgsodium
PhillipParham,Season6
Ialwayscarryfoodwithme.I’vegotalmonds,carrots,apples—goodthingsthatIknowhowthecaloriesofsoI’mnotinclinedtopullintoa convenience store. I can look right in my bag or briefcase. Yourbodystaysfueledalldayandyoudon’thitthelows.
SPICYSPANISHGREENBEANS
This colorful green bean dish is adapted from a classic Spanish sauce calledromescu, whose key ingredients are dried chile peppers, almonds, olive oil,garlic,andsometimestomatoesorroastedredbellpeppers.
1poundfreshgreenbeans,endstrimmed,andcutin2”lengths,or12ouncesfrozengreenbeans,thawed1teaspoonoliveoil2tablespoonsfinelychoppedshallots2teaspoonschoppedgarlic½teaspoonmincedchipotlepepper(seenote)½teaspoonsmokedpaprika1mediumredbellpepper,roasted,peeled,andcutinto2”strips1tablespoonslivered
almonds,toasted2teaspoonsgratedlemonpeel½teaspoonsalt½teaspoongroundblackpepper
Ina2-quart saucepan,blanch thegreenbeansbyadding themto lightlysaltedboilingwaterandcookingthemforabout2minutes.Quicklydrainandtransferthebeanstoicewatertostopthecookingprocess.Drainagainandsetaside.
Heat the olive oil in a medium nonstick skillet over medium heat. Add theshallotsandcookfor2minutes,untilthey’resoftenedbutnotbrowned.Addthegarlic,chipotlepepper,andpaprikatotheshallotsandstirwell.Addthebeansandcookfor2to3minutes,oruntilnearlytender.Addthebellpepper,stirwell,and cook for anotherminute, or until heated through. Remove from the heat.Addthealmondsandlemonpeel,andmixwell.Seasonwiththesaltandpepper.
Note:Chipotlepeppers, canned in a spicy sauce called adobo, are available atLatin American markets, specialty foods stores, and some supermarkets.Leftover canned chipotles can be transferred to a glass jar and stored in therefrigerator.
Makes4servings
Perserving:60calories,3gprotein,11gcarbohydrates(3gsugars),2gfat(0gsaturated),0mgcholesterol,4gfiber,310mgsodium
Jump-StartExercisePlan
DAY22
JUMP-STARTGOAL:54minutes
CARDIO:Walkand/orjog44minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
Cardio
BEGINNERSshouldbreakuptheirwalkintotwo22-minutesessions,possiblyonesessioninthemorningandoneatnight.
CHALLENGERSwalkorjogfor44minutes.
Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.
MobilityandBody-WeightExercises:SeriesA
BEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth22-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe44-minutewalk.
AliVincent,Season5Winner
On the road, I travelwith a jump rope just in case I have no otheroption.Iguessthebottomlineis,wherethereisawill,thereisaway,and, no matter what, you have choices. Download a workout ontoyourlaptop,popinaBiggestLoserDVD,ortravelwitheasy-to-pack
equipment.
CHESTANDBACKOPENER
Repeatslowlyfor1minute(about12to16repetitions).Seepage56.
DYNAMICHIPFLEXORSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage56.
DYNAMICHAMSTRINGSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
DYNAMICCALFSTRETCHWITHLATPULL
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
FIGURE-4HIPOPENER
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage58.
Day23
TheJoyofMovement
“Whenyouarestrongphysically,youarestrongineveryfacetofyourlife.”—JILLIANMICHAELS
Rememberwheninertiaruledtheday?Whenyoucouldn’twaittoflopdownonthe couch andgiveyour thumbagoodworkout pushing the remote?Bynow,yourenergy level ispickingup,andyouactually feel likeparticipating in life,movingyourbody.Soalwayslookforwaystokeepmoving.As JillianMichaels points out, “Did you know that you could burn calories
evenwhilewatchingTheBiggestLoser?Theaveragecommercialbreakisabout3minutes, and jumping jacks burn10 calories everyminute.Soduring all 10commercial breaks, get your butt off the couch and do asmany highintensityjumpingjacksasyoucan.Ifyoudoitforeverycommercialbreak,you’llhaveburnedawhopping300calories,allwhilewatchingTV.”You can also build in exercise by parking in the spot farthest from themall
entranceorrestaurant.“ThewalktoandfromyourcariswhatIcall‘accidental’exercise,”saysBobHarper.Even in strange surroundings, look for opportunities. When the final five
contestants of Season 6 found themselves standing inNewYorkCity’sTimesSquare,Boband Jillian loomed largeonNBC’s jumboscreen reminding themtheywere in the city that never sits.They could hitCentral Park for a 6-milewalkarounditscircumference,orevenhiketheBrooklynBridge,whichisjustoveramilelong—andback—andbackagain!Yougetthepicture.You can evenmake yourmovement “green.” “The average commute in the
UnitedStatesisover25minutes,”saysJillian.“Insteadofdrivingtowork,rideyourbike.You’llnotonlyget agreatworkout,butyou’ll savemoneyongas,andyou’llsavetheenvironment.Tryitjust1dayaweektostart!”And, last, don’t forget play. Play with your kids, your pets. It’s joyful
movementandtotallyfree.
Jump-StartMenuPlan
DAY231,490CALORIES
Breakfast
1slicewholegraintoast3poachedeggwhites2low-fatturkeybreakfastsausages(2ounces,total)1cupfreshblueberries8ouncesfat-freemilkGreenteaorcoffee
Snack1mediumapple,sliced,with1tablespoonpeanutbutterIcewater
LunchBlackBeanBurrito2 cups chopped romaine lettuce with ½ cup diced cucumber and 1tablespoonfat-freeorlow-fatdressingIcedtea
Snack¾ cup fat-free ricotta cheese with ½ medium banana, sliced, and 1tablespoonchoppedpecans
DinnerWholeGrainPennewithRoastedVegetablesandParmesan
4ounceshalibutorsalmon,broiledorgrilledIcewaterGreenteaordecafcoffee
Jump-StartRecipes
BlackBeanBurritospage221WholeGrainPennewithRoastedVegetablesandParmesanpage222
BLACKBEANBURRITOS
One of these hearty burritos can be paired with a fresh green salad for abalanced, satisfyingmeal.Youcanusepintobeans rather thanblackbeans, ifyouprefer.
1tablespoonoliveoil1½cupschoppedyellowonion1greenbellpepper,finelychopped1cupMuirGlencannedfire-roastedchoppedtomatoesor1cuptomatosauce1tablespoonchoppedgarlic1bayleaf1teaspoonchilipowder1teaspoongroundcumin1teaspoonchoppedfreshoreganoor½teaspoondried1teaspoonsalt+additionaltotaste1cupfat-free,low-sodiumchickenorvegetablebroth3cupscookedblackbeansor2(15-ounce)cansblackbeans,rinsedanddrained
1tablespoonbalsamicvinegar2tablespoonschoppedfreshcilantroGroundblackpeppertotaste1teaspoonredchileflakes(optional)8LaTortillaFactorywholegraintortillas(7”diameter)1cupshreddedlow-orreduced-fatCheddarcheese1cuptomatosalsa2tablespoonschoppedscallions
Add theoliveoil toa3-quart saucepanovermediumheat.Add theonionandbellpepperandcookforabout5minutes,oruntil thevegetablesaresoft.Addthetomatoes,garlic,bayleaf,chilipowder,cumin,oregano,and1teaspoonsalt,andsimmerforabout3minutes.Carefullyaddthebrothandbeans.Bringtoaboil,reducetheheattolow,andsimmerforabout10minutes,stirringregularly,until themixture is thickened andmost of the broth has evaporated. Removefromtheheatanddiscardthebayleaf.Stirinthevinegarandcilantro.Seasontotastewithsalt,blackpepper,andchileflakes,ifdesired.Keepthebeanmixturewarm.
Transfer the tortillasoneata time toanonstickskilletover lowheatandheatthemforseveralsecondsoneachsidetosoftenandwarmthem.Transferthemtoyourworksurface.
Sprinkleeachwarmtortillawith2tablespoonsofthecheese.Topwith½cuphotbeanfillinginthecenterofeachtortilla.Fold2sidesofthetortillainoverthebeanfilling,thenrolluptheburritofromanunfoldededge.Place1burrito,seamsidedown,oneachof8plates.Topwithsalsaandscallions.Alternatively,youcan assemble fewer burritos and refrigerate extra bean mixture for assemblylater. The beans are also great for breakfast, served with scrambled eggs andsalsa.
Makes8servings
Perserving:200calories,15gprotein,31gcarbohydrates(2gsugars),5gfat(1gsaturated),5mgcholesterol,14gfiber,450mgsodium
WHOLEGRAINPENNEWITHROASTEDVEGETABLESANDPARMESAN
Toensureacrispyexteriorandevenbrowning,thevegetablesshouldberoastedin a hot oven, using a pan large enough to prevent crowding. Change theproportionsoftheveggiesifyoulike—justbesurethey’recutthesamesizeforuniformbaking.
8ouncesparsnip,peeledandcutinto1”pieces8ouncesrutabaga,peeledandcutinto1”pieces8ouncesturnip,peeledandcutinto1”pieces2teaspoonsoliveoil1teaspoonItalianseasoning½teaspoonsaltGroundblackpeppertotaste8ounceswholegrainpenneorfusillipasta2tablespoonsBasilPesto(page282)orbottledpesto(seenote)½cupfinelychoppedroastedredbellpepper2tablespoonsgratedParmesancheese2tablespoonschoppedfreshItalianparsley
Preheattheovento400°F.
Placetheparsnip,rutabaga,andturnipona15”×10”bakingsheet.Drizzlewiththeoil and sprinklewith the Italian seasoning, salt, andpepper.Tosswell anddistribute the pieces evenly over the pan. Roast the vegetables for about 30minutes, or until they’re tender and evenly browned, stirring or shaking themevery15minutes.Tastethemandadjusttheseasoningsifneeded.
While the vegetables are roasting, prepare the pasta al dente according to thepackagedirections,withoutaddingfatorsalt.Drainthepastaandtosswiththepesto.Addthebellpepperandroastedvegetables.Dividebetweenservingbowlsandgarnishwiththecheeseandparsley.Servehotoratroomtemperature.
Note:Bottledpestoisslightlyhigherincaloriesandfat.
Makes8(1-cup)sideservingsor4(2-cup)main-courseservings
Per 1-cup serving: 150 calories, 6 g protein, 30 g carbohydrates (4 gsugars),3gfat(lessthan1gsaturated),0mgcholesterol,6gfiber,230mgsodium
HelenPhillips,Season7
It’sveryimportanttoreadlabelsforsodiumcontent.Somethingmayhavealowcaloriecountbutcouldbehighinsodium.
Jump-StartExercisePlan
DAY23
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5minutes
STRENGTHEXERCISES:Beginners—twosets;challengers—threesets
STRETCHING:5to10minutes
Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
Lower-BodyStrengthandAbStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).
BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).
CHALLENGERSperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).
BlaineCotter,Season7
Accomplishmentsdon’tcomefromyourphysicalselfbutyourmentalself.Truesuccesscomesfromwithinyourheartandmind—notfromyourquadsandbiceps.
SQUAT
Do12to15repetitions.Seepage117.
REARLUNGE
Do12to15repetitionswitheachleg.Seepage117.
SIDELUNGE
Do12to15repetitionswitheachleg.Seepage118.
ROMANIANDEADLIFT
Do12to15repetitions.Seepage118.
PLIÉSQUAT
Do12to15repetitions.Seepage119.
PRESS-OUT
Do16to20repetitionswitheachleg.Seepage153.
CRUNCH
Do15to20repetitions.Seepage153.
REVERSECRUNCH
Do15to20repetitions.Seepage154.
BICYCLE
Repeat,alternatinglegs,for16to20repetitionsoneachside.Seepage154.
SUPERMAN
Do10to12repetitions.Seepage155.
StretchingAftercompletingthecircuit,performthefollowingstretchesforthemusclesofthetorsoandlowerbody.
STATICHIPFLEXORSTRETCH
Dothestretchoncewitheachleg.Seepage119.
STATICHAMSTRINGSTRETCH
Dothestretchoncewitheachleg.Seepage120.
STATICCALFSTRETCH
Dothestretchoncewitheachleg.Seepage120.
STATICHIPANDGLUTESTRETCH
Dothestretchoncewitheachleg.Seepage121.
STATICINNER-THIGHSTRETCH
Dothestretchoncewitheachleg.Seepage121.
STATICCHESTSTRETCH
Holdfor30seconds.Seepage139.
STATICLOWER-BACKSTRETCH
Holdfor30seconds.Seepage139.
STATICSIDEBEND
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
STATICDIAGONALROTATION
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
Day24
ConfrontingtheMenu
“Help!IknowI’mgoingtohavetoeatoutoccasionally.HowdoIdothat?”—BIGGESTLOSERCLUB.COMMEMBER
Yes, it’s true. It’s impossible to avoid real-world scenarios such as eating in arestaurant. When that time comes, our BiggestLoserClub.com experts offersevengoldenrulestohelpyoumastertherestaurantgame:
1.Don’tbetoohungrywhenyougoout.Perhaps thebeststrategyof thebunch, thisusually requiresyou toeat ahealthysnackacoupleofhoursbefore going out. Being too hungry increases your risk of making poorfood choices; eating unordered, shared items (chips, bread, and so on);orderingtoomuch(alargeappetizerandamaincourse);andovereating.
2.Haveaplan!Gointotherestaurantwithaclearideaofwhatyouplantoorder.Youshouldaimforamoderateportionofleanprotein,abigservingofvegetables,averysmallservingofcarbs,andaminimalamountoffat.Planningtohaveabeerorglassofwine?Splittingadessert?Mapitoutinyourhead, remindyourselfofyourprogramandyourgoals, and stick toyourguns.Onspecialoccasions,it’simportanttogiveyourselfpermissiontohavesomethingspecialwithoutfeelingguilty.
3.Getconnectedtothebiggerpicture.Rememberthatthisisnotyourlastsupper—anotherdeliciousmealisonlyafewhoursaway.
4. Avoid all-you-can-eat specials. Buffets and all-you-can-eat menuspresent too much temptation, so avoid them if you can. After a while,you’llbeabletochoosehealthyfoodsevenatabuffet,butittakespracticeanddiscipline.
5. Control the immediate environment. Ask that chips, fried noodles,breadandbutter,andotherhigh-caloriefoodsberemovedfromthetableoratleastmovedbeyondarm’slength.
6.Controlyourportions.Splitanentréeorvisitrestaurantsthatdon’tserveexcessiveportions.Youneed to leave a little foodonyourplate, even ifyou were always encouraged to clean your plate as a child. It takespractice,andtherearevariousstrategies:Orderacleanplate,putwhatyouneedonit,andrequestatake-homecartonfortherest;poursaltorpepperontheextraportionsoyouwon’tbetempted;or,ifthere’sfoodremainingonyourplatethatyoudon’twanttoeat,asktheservertoremoveitassoonaspossible.Takeprideinlearninghowtopushexcessivefoodaway.
7.Enjoyeverybite!Eatslowlyandappreciateyourfood.Noticethecolors,textures,andaromas,andthinkaboutwherethefoodcomesfrom,tosavoritfully.
BiggestLoserTrainerTip:JillianMichaels
Almost25percentofAmericans’mealscomefromeatingout.Soit’simportant tomakeyournextrestaurantvisitahealthyone.Don’tbeshyaboutmakingspecial requests.Lookforsteamed,boiled,baked,grilled,poached,orroastedfoods.Whenindoubt,gothesaladroute.
Jump-StartMenuPlan
DAY241,520CALORIES
Breakfast
CheesyVegetableFrittata1toastedThomas’WholeGrainEnglishMuffin1tangerineGreenteaorcoffee
SnackSmoothie: 1 cup fat-freemilk,½ cup fat-freeGreek-style yogurt,½ cupfrozenraspberriesorstrawberries,and½teaspoonpurevanillaextract
Lunch1½cupsfat-freechickennoodlesoup½grilledcheesesandwich:1slicewholegrainbreadwith1slice low-fatSwisscheese½cupgreengrapes
SnackTrail mix: ½ cup low-fat granola with 2 tablespoons soy nuts and 2tablespoonsraisins
Dinner4ouncesboneless,skinlesschickenbreastorturkeybreast,roastedPolentawithCheeseandVegetables1cupsteamedbroccoliIcewaterGreenteaordecafcoffee
Jump-StartRecipes
CheesyVegetableFrittatapage232PolentawithCheeseandVegetablespage233
CHEESYVEGETABLEFRITTATA
Makethisrecipeyourownbysubstitutingdifferentvegetablesorherbs.Anywayyouslice it, this frittata isadeliciousway tosneakantioxidant-richherbsandvegetablesintoyourmorning.
6eggwhites2wholeeggs3teaspoonsoliveoil1cupchoppedonion1cupchoppedbellpepper
1cupslicedmushrooms1cupchoppedtomato1tablespoonchoppedgarlic1cupfat-freericottacheese2tablespoonsfreshbasil,chopped½teaspoonsalt¼teaspoongroundblackpepper2tablespoonsgratedParmesancheeseFreshbasilsprigs
Preheat the oven to 400°F. Lightly coat an 8” × 8” baking panwith olive oilcookingspray.
Inalargemixingbowl,combinetheeggwhitesandwholeeggs.Setaside.
Heat1teaspoonoftheoilinalargenonstickskilletovermedium-highheat.Addtheonionandbellpepperandcookfor5minutes,oruntilthevegetablesaresoft.Transferthemtoabakingsheettocool.Addanotherteaspoonoftheoliveoiltothe same pan. Add the mushrooms and cook for a few minutes, until themushrooms are softened. Transfer them to the baking sheet to cool. Add theremaining1teaspoonoiltothepan.Addthetomatoandgarlic,andcookfor3to4minutes,oruntilthetomatoesaresoftandmostofthejuiceshaveevaporated.Transferthemtothebakingsheettocool.
Whiskthereservedeggs.Addthericottaandwhiskagainuntilsmooth.Stir inthebasil, salt,pepper,andcooledvegetables.Pour the frittatamixture into theprepared pan. Bake for 25 minutes, or just until set. Serve immediately,garnishedwiththeParmesancheeseandbasilsprigs.
Makes6servings
Perserving:130calories,11gprotein,12gcarbohydrates(3gsugars),5
gfat(1gsaturated),80mgcholesterol,2gfiber,360mgsodium
POLENTAWITHCHEESEANDVEGETABLES
Thisversatilewholegraindish isquickandeasy.Serve itwith fishorchickenandacrispgardensalad.Themilkandcheeseintherecipedeliverrichflavoraswellas20percentoftheday’scalciumrequirement.Ifyoudon’tlikemushrooms,substituteanequalamountofbellpepperslices.
1tablespoonoliveoil1mediumyellowonion,chopped2cupsslicedshiitakeorbrowncreminimushrooms2cupsfat-freemilk2cupsfat-free,low-sodiumchickenbroth1cuppolenta½cup(2ounces)shreddedlow-fatcheese1teaspoonchoppedfreshthymeor½teaspoondried(seenote)1teaspoonchoppedfreshoreganoor½teaspoondried1teaspoonchoppedfreshbasilor½teaspoondried1tablespoonchoppedfreshparsleyorasprinkleoffreshthyme,basil,ororegano
Heattheoilina10”nonstickskilletovermediumheat.Cooktheonionfor3to4minutes,oruntil soft.Reduce theheat to lowandcontinuecooking theonion,stirring occasionally to avoid burning, for about 15 minutes longer, or untilthey’resoftandlightlycaramelized.Addthemushroomstothepan,stirgentlytocombine,andcover.Continuetocookovermediumheat,stirringoccasionally,
for3to4minutes,oruntil themushroomsaresoftened.Removethepanfromtheheatandsetaside.
While the onion andmushrooms are cooking, heat themilk and broth in a 3-quartsaucepanovermediumheat(seenote).Whenthemixtureisjustreadytoboil,whiskinthepolenta.Stirthemixtureovermediumheatuntilitcomestoalowboil.Reducetheheatandsimmer,stirringoften,forabout10to15minutes,untilthepolentaissoftandcreamy(notstiff).Ifthepolentabecomestoothick,addasmallamountofbrothorwatertothinitslightly.
Stir in thecheese, thyme,oregano,andbasil, andmixwell.Gently fold in theonion-mushroom mixture. Add a few tablespoons of water or broth if themixture is too thick. Divide the polenta among 8 warmed serving plates andgarnishwithfreshparsley.
Note:Ifusingdriedherbs,addthemtothebrothandmilkbeforestirringinthedrypolenta.
Makes8servings
Perserving:130calories,7gprotein,21gcarbohydrates(5gsugars),3gfat(1gsaturated),5mgcholesterol,2gfiber,180mgsodium
Jump-StartExercisePlan
DAY24
JUMP-STARTGOAL:56minutes
CARDIO:Walkand/orjog46minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
Cardio
BEGINNERSshouldbreakuptheirwalkintotwo23-minutesessions,possiblyonesessioninthemorningandoneatnight.
CHALLENGERSwalkorjogfor46minutes.
Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.
MobilityandBody-WeightExercises:SeriesBBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth23-minutewalks(foratotaloftwosets).
CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe46-minutewalk.
BradyVilcan,Season6
Mentalcommitmentisprobably90percentofweightloss.Ifyoucanjustgooutsideandstartwalking, rightoff thebatyou’vebegun theprocessoflosingweight.
SHOULDERROLL
Repeatforwardandbackwardforatotalof1minute.Seepage66.
SIDEBEND
Repeatslowly,alternatingsides,for1minute.Seepage66.
LOWER-BACKMOBILITY
Repeatslowlyfor1minute(about12to16repetitions).Seepage67.
DYNAMICLATERALLUNGE
Repeat,alternatingsides,for1minute(aboutsixrepetitionsoneachside).Seepage67.
TORSOROTATION
Repeat,alternatingsides,for1minute(about12to16repetitions).Seepage68.
Day25
BecomingaRoleModel
“I’venotonlygottenmylifeback,butmykidshavegottentheirfatherback.”—BRADYVILCAN,SEASON6
Manyof themostheartrendingstorieson the ranchcomefromthecontestantswhoareparents.Eithertheyhaveyoungchildrenathomewhoarefollowingintheiroverweightparents’footsteps,ortheyhaveachildwiththemontheranch,andinthatcase,muchdamagemustbeundone.InSeason7,RonMorelli,430pounds,lookedathisteammateandcollege-age
son,Mike,388pounds.Therewasanotheroverweight sonathome. “Mykidsaremysize,”hesaid.“AndIknowtheirfutureisme,whichisn’tgood.”Afterdieting hisway up to almost 500 pounds over the years and regainingweightaftergastricbypasssurgery,Ronwasdeterminedthis timenot to taketheeasywayout.“IpromiseI’llneverbethissizeagain,”Ronsaid.“Iwanttobearolemodel
for my kids and other people my age who are going through the exact samethingsI’mgoingthrough—whoareonestepawayfromhavingjointsurgeryoronestepawayfromdiabetes.It’snoteasy.Alltheeasystuffdoesn’twork.Butifyoudoit,takethetimetodoit,you’llwin.”BradyandVickyVilcanofSeason6watchedandworriedastheir4-year-old
daughter, at 62 pounds, outweighed her 7-year-old brother by 10 pounds. Thecouple took her to doctors, thinking it was a medical condition, perhaps asluggish thyroid. “It was hard to hear from the doctor that our daughter wasoverweightbecauseofwhatwedidtoher.Weatelotsoffastfood,weweren’tactive—wedidthat,”saidVicky.Notanymore.Todaythefamilybikestogetherandplaystogether.Bradytakes
hiskidsgroceryshopping, letting thempickout thefreshfruitsandvegetablestheyliketoeat.“I’mlivingproof,”saysBrady.“IfIcandothis,anybodycan.”Forthat,hiskidsandfamilycanbegrateful.Yourswillbe,too.
Jump-StartMenuPlan
DAY251,550CALORIES
Breakfast
3 scrambled egg whites with 2 tablespoons diced tomato, 2 tablespoonsdicedonion,and2tablespoonslow-fatshreddedcheese1slicetoastedEzekielwholegrainbread1tablespoonsugar-freeraspberryfruitspread½grapefruitGreenteaorcoffee
SnackBlackBeanBurritoIcewateroricedtea
LunchPolentawithCheeseandVegetables4ounceswildsalmon,poached1 tomato, sliced, with 1 tablespoon balsamic vinegar and 1 tablespoonchoppedfreshbasil8ouncesfat-freemilk
Snack¾cupfat-freericottacheesewith½cupfreshblueberriesand1tablespoonchoppedwalnuts
Dinner2StuffedMushrooms4ouncesfiletmignon,grilled1cupsteamedbroccoli
8ouncesfat-freemilk1tangerineGreenteaordecafcoffee
Jump-StartRecipes
BlackBeanBurritopage221PolentawithCheeseandVegetablespage233StuffedMushroomspage238
STUFFEDMUSHROOMS
Ifyoulikemushrooms,you’lllovethisrecipe.Notonlyisiteasytoprepare,butitalso lends itselfwell to substitutingyour favoritedriedor freshmushrooms.Therecipecanbepreparedinadvanceforeasyentertaining.
12freshshiitakeorbrowncreminimushrooms,eachapproximately1½”indiameter1package(½ounce)driedshiitakemushroomsor½ounceotherdriedmushrooms1cuproughlychoppedfreshbrowncreminimushroomsorotherfreshmushrooms2tablespoonspinenuts,lightlytoasted1tablespoonchoppedgarlic2ounces(2bunches)fresh
arugula,quicklyblanched,cooled,androughlychopped2tablespoonsoliveoil3tablespoonsfreshlygratedParmesancheeseSaltandpeppertotasteTrimanddiscardthestemofeachfreshshiitakemushroom.Setthecapsaside.
Placethedriedmushroomsinabowlofwarmwaterandpresstosubmerge.Letthem stand for about 20minutes, or until they’re tender. Lift the mushroomsfrom thewater,beingcarefulnot to stirupanydirt thatmayhavesunk to thebottom.Lightlysqueezetheexcesswaterfromthemushroomsandroughlychopthem.Strainthemushroomwaterandreserveitforanotheruse.
Combinetheremoisteneddriedmushrooms,freshchoppedcreminimushrooms,pinenuts, garlic, and arugula in a foodprocessor andpulse a few times, untilcoarselychopped.
Add the oil and 2 tablespoons of the cheese to themixture and pulse just tocombine.Transfer themixture to amixingbowl.Seasonwith salt andpepper.Thefillingshouldbejustmoistenoughtosticktogether,butnotwet.Ifyou’renot using the filling right away, cover it tightly with plastic wrap to preventdiscoloration.
Preheattheovento350°F.
With a spoon, mound 1 tablespoon of filling into each shiitake cap, pressingfirmly with the inside of the spoon to form a smooth mound. The stuffedmushroomscanbeassembledupto8hoursaheadoftimeandrefrigerateduntilbaking time. Place the mushrooms on a baking sheet and sprinkle with theremainingtablespoonofcheese.Bakefor10minutes,oruntil lightlybrowned.Servehotoratroomtemperature.
Makes12(1-mushroom)servings
Perserving:45calories,2gprotein,2gcarbohydrates(1gsugars),4gfat(lessthan1gsaturated),0mgcholesterol,1gfiber,20mgsodium
Jump-StartExercisePlan
DAY25
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5minutes
STRENGTHEXERCISES:Beginners—twosets;challengers—threesets
STRETCHING:5to10minutes
Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
Upper-BodyStrengthandAbStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).
BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).
CHALLENGERSshouldperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).
BiggestLoserTrainerTip:BobHarper
Just because your heart isn’t pounding doesn’t mean you’re notgettingagoodworkout.Coreworkouts focuson improvingstrengthand stability of the torso. Holding a yoga or Pilates pose offers asmuchofachallengeasasweat-drenchedworkout.Startbycounting5to 10 breaths, then gradually work up to holding the pose for 1minute.Theseworkoutsofferbenefitssuchasimprovingpostureandstrengtheningthelowerback,aswellasyourabdominals.
BENT-OVERROW
Do12to15repetitions,thenswitchsidesandrepeat.Seepage136.
CHESTPRESS
Do12to15repetitions.Seepage136.
BICEPSCURL
Do12to15repetitions.Seepage137.
TRICEPSEXTENSION
Do12to15repetitions,thenswitchsidesandrepeat.Seepage137.
OVERHEADPRESS
Do12to15repetitions.Seepage138.
PRESS-OUT
Do16to20repetitionswitheachleg.Seepage153.
CRUNCH
Do15to20repetitions.Seepage153.
REVERSECRUNCH
Do15to20repetitions.Seepage154.
BICYCLE
Repeat,alternatinglegs,for16to20repetitionsoneachside.Seepage154.
SUPERMAN
Do10to12repetitions.Seepage155.
StretchingAftercompletingthecircuit,performthefollowingstretchesforthemusclesofthetorsoandupperbody.
STATICCHESTSTRETCH
Holdfor30seconds.Seepage139.
STATICLOWER-BACKSTRETCH
Holdfor30seconds.Seepage139.
STATICSHOULDERSTRETCH
Holdfor30seconds,thenrepeatwiththeotherarmontop.Seepage139.
STATICTRICEPSSTRETCH
Holdfor30seconds,thenswitcharmsandandrepeat.Seepage140.
STATICBICEPSSTRETCH
Holdfor30seconds.Seepage140.
STATICSIDEBEND
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
STATICDIAGONALROTATION
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
BiggestLoserTrainerTip:JillianMichaels
Thenext timeyou’redoingyour treadmillworkout, tryboosting theincline.You’llchangethemusclesyou’retraining,andyou’llincreaseyour intensity and your calorie burn without having the impact ofrunning. It also adds some variety to your cardio so you don’t getbored.
Day26
LovetheMirror
“Hey,bombshell!”—JILLIANMICHAELSTORENEEWILSON,SEASON6,AFTERRENEE’SNEWYORKCITY
MAKEOVER
You’reinthehomestretchofyour30-dayjumpstart.Maybeit’stimetolookinthemirrorandpreenalittle?Wipethesweatoutofyoureyesandcelebratehowfaryou’vecome,howyou’vehonoredyourdaily commitments and shownupeachandeverydaytoreclaimyourbetterself.It’sduringthelastlegofTheBiggestLoserthattheremainingcontestantsgeta
makeover, and it’s a vicarious thrill for viewers. If you’ve never cried whilewatching the show, this is the one to pull out the hankies for.Hair is cut andcolored,andnewsuitsanddressesareofferedinsizesnotseenforalong,longtime—oftentothetuneof“Oh,thatwon’tfitme.”Buttheyalwaysdo.AsAliVincent emerged fromher dressing room inSeason 5,wearing the black-and-whitecocktaildress she sworewouldn’t fit,youwanted to jump right throughtheTVscreenandhugher.SamegoesforthedaywhenAmyParhamofSeason6realizedthatnotonlywasshenowasize8,butshemightjustendupbeingasize6!For Amy Cremen of Season 6, the milestone was visiting her favorite
hometown boutique after weeks of hard work. “The last time I was here, Icouldn’t fit into anything,” she said happily, trying on all sorts of dresses thistime.Hermomand teammate,Shellay,added,“She’sabsolutelybeautiful,andshe’sradiating.”Thisiswhenyouhearallthecontestantssaythateverydropofsweatandeffortwasworthit.Andthey’reright.So we think this is the perfect time to head to the nail salon or get a new
haircut, and maybe try some highlights. You don’t have to actually buy anyclothes or spend money to enjoy the thrill of trying on long-ago sizes andtwirlinginfrontofamirror—probablysomethingyou’renotavoidingsomuch
thesedays.Seeifthatsportjacketfits.Exultinthemomentandcarryitaroundwithyou.
Jump-StartMenuPlan
DAY261,530CALORIES
Breakfast
Bananaberrysmoothie:½cupfat-freeGreek-styleyogurt,¼cupfreshorfrozen raspberriesorblueberries,½mediumbanana,1 cup fat-freemilk,and½teaspoonpurevanillaextract1toastedThomasCarbCountWholeGrainBagelwith1tablespoonpeanutbutterand1tablespoonsugar-freeConcordgrapefruitspread
Snack1largeapple2tablespoonswalnuts
Lunch1½cupslow-fatlentilsoup2cupsbabyspinach,¼cupslicedredbellpepper,¼cupslicedonion,1tablespooncrumbledlow-fatfetacheese,and1tablespoonlow-fatdressing8ouncesfat-freemilk
Snack1pear1sticklow-fatmozzarellastringcheese
DinnerPoachedTurkeyBreast1cupsteamedcauliflowerandbroccoliflorets
½cupwildriceGreenteaIcewaterMapleRicottaCheesecakewithBerriesandToastedPecans
Jump-StartRecipes
PoachedTurkeyBreastpage248Maple Ricotta Cheesecakes with Berries and Toasted Pecans page246
MAPLERICOTTACHEESECAKESWITHBERRIESANDTOASTEDPECANS
Usingfat-freericottacheeseandnonfatyogurtratherthanallcreamcheeseandsour cream gives this recipe far less fat than you’ll find in a traditionalcheesecake.Ifyoucan’tfindfat-freericotta,askyourgrocertoorderit.(Usinglow-fatricottainthisrecipewilldeliverabout20morecaloriesperserving.)
2cupsfat-freericottacheese1cup(8ounces)lightcreamcheese½cupplainfat-freeGreek-styleyogurt½cupmaplesyrup1largewholeegg3largeeggwhites2teaspoonspurevanillaextract1½cupsfreshberries2tablespoonschoppedtoastedpecansFreshmintsprigs
Preheat the oven to 325°F. Lightly coat 3mini-muffin pans (12muffins each
pan)withcookingsprayandsetaside.
Addthericotta,creamcheese,yogurt,syrup,egg,eggwhites,andvanillaextractto a blender or food processor.Blend or process just until smooth.Divide thebatteramongthepreparedpans.Thebatterwillcometothetopofthecups.
Bake for 20 minutes. Cool completely, then chill. It is normal for thecheesecakestofall.
To serve, place 3 cakes on each plate. Sprinkle each servingwith berries andnuts,andgarnishwithasprigofmint.
Makes12(3-cheesecake)servings
Perserving:140calories,8gprotein,16gcarbohydrates(11gsugars),5gfat(3gsaturated),35mgcholesterol,3gfiber,125mgsodium
DanielWright,Season7
To change your life, you have towant it foryou.You can’t changeyour life for your family or loved ones. People can help be amotivation, but the catalyst for losing weight needs to come fromyourselfbeforeyouwillsucceed.
POACHEDTURKEYBREAST
Thisisaneasywaytocookareallymoistturkeybreast.Theaddedbonusisthattheflavorfulbrothcanbeusedasasoupbaseforyourleftoverturkey—oritcanbefrozentouselater.
1wholeturkeybreast(about6pounds),halved,skinandbonesremoved8cupsfat-free,low-sodiumchickenbroth½cupchoppedonion¼cupchoppedcarrot¼cupchoppedcelery2teaspoonsmincedgarlic1tablespoonchoppedfreshthymeor1teaspoondried1tablespoonchoppedfreshoreganoor1teaspoondried6-10peppercorns(optional)
Foldeachturkeybreastinhalflengthwise.Cutsix12”lengthsofkitchenstringortwineandtie3pieces,evenlyspaced,aroundeachbreast.Thebreastsshouldbesomewhatcylindrical.Set themaside.Place thebroth,onion,carrot,celery,garlic, thyme, oregano, and peppercorns (if desired) in a 5-to 6-quart Dutchoven.Bringtoaboil.
Carefullyplacetheturkeybreastsinthehotpoachingliquid.Reducetheheattolow, cover, and simmer, turning the breasts occasionally, for about 1 hour, oruntilameatthermometerinsertedinthethickestportionreaches170°Fandthejuicesrunclear.
RemovetheDutchovenfromtheheat.Allowtheturkeytocoolinthebrothforabout 20minutes, then remove the turkey and reserve the poaching liquid forsouporgravy.Strainthebrothandrefrigerateorfreezeit.Slicetheturkeythinly
andserveithotorcold.
Makes12(4-ounce)servings(about3poundscookedturkey)and2quartsbroth
Perserving:150calories,34gprotein,0gcarbohydrates(0gsugars),1gfat(0gsaturated),95mgcholesterol,0gfiber,220mgsodium
MichelleAguilar,Season6Winner
Planaheadwhenthetimecomesandyou’regoingouttoeat.Behighmaintenanceabouthowyouwantyourfoodprepared.
Jump-StartExercisePlan
DAY26
JUMP-STARTGOAL:58minutes
CARDIO:Walkand/orjog48minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:10minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo24-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkorjogfor48minutes.Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.
MobilityandBody-WeightExercises:SeriesCBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth24-minutewalks(foratotaloftwosets).CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe48-minutewalk.
BiggestLoserTrainerTip:BobHarper
It’s important to incorporate weight training into your workoutroutine.You’ll burn 8 to 10 calories aminute liftingweights.Also,lifting weights gives you a metabolic spike for an hour after yourworkout because your body is trying hard to help your musclesrecover.
TOETOUCHREACH
Repeatslowlyfor30seconds(aboutsix toeightrepetitions), thenswitcharmsandrepeatfor30seconds.Seepage75.
PLANK
Holdfor1minute(or twosetsof30seconds),maintaininganaturalbreathingpattern.Releaseyourhipsbacktothefloor.Seepage75.
COBRA
Repeatfor1minute(about12to16repetitions).Seepage76.
OPPOSITEARMANDLEGREACH
Repeat,alternatingsides,for1minute.Seepage76.
BRIDGE
Repeatfor1minute(about12to16repetitions).Seepage77.
Day27
MakeBestFriendswithYourself
“It’snotaboutbeingincontrol,it’saboutbeingempowered.”—BOBHARPER,TRAINER
She was the consummate player, the gamesman, making it clear from thebeginningthatshewasontheranchnotonlytoloseweightbuttowinthegrandprize. She seemed tough and invulnerable, but cracks appeared in the facadeduringoneveryscarychallenge.Well into Season 6, Vicky Vilcan’s teammate and husband, Brady, was
eliminated.Afterspendingtoughweeksattheranchwithherpartnerbyherside,shewasleftaloneinwhatwasbecomingaverydifficultgame.Five bottomless glass cubes were suspended 15 feet above the water. The
contestants had to wedge themselves in and hold on—or fall into the waterbelow. For Vicky, that fall became something she could not face. Shedisqualified herself and climbed onto the side of her cube, waiting as othercontestantsdroppedoutanddroppeddown—theonlywayoutofthecube.ButVickycouldnotletgo.Finally,whenteammateEdBrantleyjumpedinthepoolandwaitedpatiently
for her, Vicky gained the courage to jump. “I don’t know,” she said tearfullywhenaskedwhyinthatparticularmomentshewasabletoletgo.“Hewasthere,andhelookedreallytrusting,andIjustdidit.Butitwashard.”Whatabouttrustingherself?“IcanpinpointmultipletimesinmylifewhenI
haven’ttrustedmyselfenoughtomoveforward,”saidVicky.“It’sveryhardfor
me.InmyheadIknowit’stherightthingtodo,butIjustcan’tgetmyselftodoit.Ialwayssecond-guessmyactions.“MaybeitisagoodthingthatBrady’snothereandIcanworkonme,andfix
thattrustissuethatIhavewithme.’Causeifhewashere,Iwouldalwaysleanonhim.Butthereisnohimtoleanon;it’sjustme.”Whenitcomestotrust,learntoputyourselffirst.You’rethebestfriendyou’ve
got,andyoudeserveit.
Jump-StartMenuPlan
DAY271,520CALORIES
Breakfast
1cupKashiGoLeancereal½cupslicedstrawberries1cupfat-freemilk2slicesturkeybaconGreenteaorcoffee
Snack¼cupfat-freerefriedbeansmixedwith¼cuptomatosalsa12CrispyCornChips
Lunch1SouthwesternTurkeySaladWrap1cupcubedwatermelonorcantaloupeIcedgreentea
Snack1cupsteamededamame
Dinner
4ouncesporktenderloin,grilledorbroiled6grilledorbroiledasparagusspearsConfettiCouscous½ cup fat-free chocolate frozen yogurt with 2 tablespoons slicedstrawberriesand1tablespoonchoppednutsGreenteaoricewater
Jump-StartRecipes
CrispyCornChipspage150SouthwesternTurkeySaladWrapspage253ConfettiCouscouspage255
SOUTHWESTERNTURKEYSALADWRAPS
Thisflavorfulturkeybreastsaladistossedindressingwithyogurt,onion,driedfruit,cumin,andotherspices,thenwrappedinawholegraintortilla.
Dressing:
½cupplainfat-freeGreek-styleyogurt2tablespoonslow-sugarbarbecuesauce1teaspoonlimejuice1teaspoonchilipowder½teaspoongroundcumin¼teaspoongroundcoriander
Turkey:1tablespoonoliveoil¾cupdicedyellowonion
1teaspoonchoppedgarlic16ouncescookedboneless,skinlessturkeybreastorturkeytenders,cutintoshort,½”-thickstrips½teaspoonsalt½cupchoppeddriedprunesordriedcherriesorotherberries3tablespoonsfreshcilantro,chopped
Wraps:6LaTortillaFactorywholegraintortillas(7”diameter)Choppedromainelettuce(optional)Dicedfreshtomato(optional)
Tomakethedressing:Inamediummixingbowl,combinetheyogurt,barbecuesauce,limejuice,chilipowder,cumin,andcoriander.Setaside.
Topreparetheturkeysalad:Heattheoilinanonstickskilletovermedium-highheat. Add the onion and cook for about 4 minutes, or until soft and justbeginningtobrown.Addthegarlicandcookfor1minutelonger,butdon’tallowittobrown.Addtheturkeyandcook,stirringfrequently,forabout4minutes,oruntil it’s just cooked throughandno longerpink.Remove the turkey from theheat and season with the salt. Add the turkey mixture to the dressing in themixingbowl,thenaddtheprunesandcilantro.Stirtocombine.
Toassemblethewraps:Placeabout½cupofsaladoneachwarmedtortilla.Addthe lettuce and tomato, if desired, and roll up the tortillas, burrito-style. Theturkeysaladisequallydeliciousservedwithoutthetortillas.
Makes6(½-cup)servings(about3cupsturkeysalad)
Per serving, without tortilla: 180 calories, 21 g protein, 15 gcarbohydrates(8gsugars),3gfat(0gsaturated),45mgcholesterol,1gfiber,200mgsodium
CONFETTICOUSCOUS
Besuretochoosewholewheatcouscous.It’shigher in fiberandnutrientsand
cooksjustasfastasregularcouscous.
Couscous:
1teaspoonoliveoil¼cupchoppedyellowonion1½cupsfat-free,low-sodiumchickenbrothorvegetablebroth1cupdrywholewheatcouscous
Dressing:1tablespoonorangejuice1½teaspoonslemonjuice1½teaspoonsDijonmustard2tablespoonsoliveoilConfettisalad:½cupchoppedprunesordriedberries2tablespoonscoarselychoppedpistachios2tablespoonschoppedfreshbasil2tablespoonschoppedfreshmint1tablespoongratedorangepeelSaltandpeppertotaste
Tomake the couscous: In a 1-quart saucepan, heat 1 teaspoon olive oil overmedium-high heat. Add the onion and cook for about 3 minutes, or untilsoftened.Add thebrothandbring toaboil.Add thecouscous, stir, cover,andremovefromtheheat.Letthecouscousstand,covered,for5minutes.Transfertoamixingbowl.Setaside.Tomake thedressing: Ina smallbowl,whisk theorangejuice,lemonjuice,andmustard.Whiskin2tablespoonsoil.Setaside.
Tomakethesalad:Addthedressing,prunes,pistachios,basil,mint,orangepeel,andsaltandpeppertotastetothecouscous.Mixwell.
Makes6servings
Perserving:177calories,4gprotein,26gcarbohydrates(4gsugars),7gfat(1gsaturated),0mgcholesterol,5gfiber,130mgsodium
CathySkell,Season7
Ifeelgreat!I’mgettingmyenergybacksowhateverIneedtodo,I’mgoingtodoit!
Jump-StartExercisePlan
DAY27
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5to10minutes
STRENGTHEXERCISES:Beginners—twosets;challengers—threesets
STRETCHING:5minutes
Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
Total-Body(Lower,Upper,andAb)StrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).
BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).
CHALLENGERSperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).
TaraCosta,Season7
Don’t stop moving unless you’re sleeping. Exercise can be doneanywhere,sonoexcuses!
SQUAT
Do12to15repetitions.Seepage117.
BENT-OVERROW
Do12to15repetitions,thenswitchsidesandrepeat.Seepage136.
REARLUNGE
Do12to15repetitionswitheachleg.Seepage117.
CHESTPRESS
Do12to15repetitions.Seepage136.
SIDELUNGE
Do12to15repetitionswitheachleg.Seepage118.
BICEPSCURL
Do12to15repetitions.Seepage137.
ROMANIANDEADLIFT
Do12to15repetitions.Seepage118.
TRICEPSEXTENSION
Do12to15repetitions,thenswitchsidesandrepeat.Seepage137.
PLIÉSQUAT
Do12to15repetitions.Seepage119.
OVERHEADPRESS
Do12to15repetitions.Seepage138.
PRESS-OUT
Do16to20repetitionswitheachleg.Seepage153.
CRUNCH
Do15to20repetitions.Seepage153.
REVERSECRUNCH
Do15to20repetitions.Seepage154.
BICYCLE
Repeat,alternatinglegs,for16to20repetitionsoneachside.Seepage154.
SUPERMAN
Do10to12repetitions.Seepage155.
StretchingAftercompletingthecircuit,performthefollowingstretchesforthemusclesofthetorso,upperbody,andlowerbody.
STATICHIPFLEXORSTRETCH
Dothestretchoncewitheachleg.Seepage119.
STATICHAMSTRINGSTRETCH
Dothestretchoncewitheachleg.Seepage120.
STATICCALFSTRETCH
Dothestretchoncewitheachleg.Seepage120.
STATICHIPANDGLUTESTRETCH
Dothestretchoncewitheachleg.Seepage121.
STATICINNER-THIGHSTRETCH
Dothestretchoncewitheachleg.Seepage121.
STATICCHESTSTRETCH
Holdfor30seconds.Seepage139.
STATICLOWER-BACKSTRETCH
Holdfor30seconds.Seepage139.
STATICSHOULDERSTRETCH
Holdfor30seconds,thenrepeatwiththeotherarmontop.Seepage139.
STATICTRICEPSSTRETCH
Holdfor30seconds,thenswitcharmsandandrepeat.Seepage140.
STATICBICEPSSTRETCH
Holdfor30seconds.Seepage140.
STATICSIDEBEND
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
STATICDIAGONALROTATION
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
BiggestLoserTrainerTip:BobHarper
Any timeyou start to feel fear,welcome it.Handsup, eyes open, Iwelcome it.Don’t give all that fear that power. It’s time for you tostartseeingwhatyouarecapableof.
Day28
WhereAreYouNow?
Bob Harper: “When’s the last time you ran a mile?” Amy Cremen: “Uh,never.”
Stop and think about how far you’ve come,what changes you feel physicallyand emotionally. Even better, write them down. We are constantly amazed,season in, seasonout, by the strides contestantsmake in theiroverall attitudesandoutlooksonlife.It’sinspiringtolistentothem.SomeofourfavoritequotesonthissubjectduringSeason6:
“I’velearnedtobeproudofmyselfandthatIcandojustaboutanythingIsetmymindto.”
—RENEEWILSON
“Icandosomuchmoreinaweek-4last-chanceworkoutthanIcouldinaweek-1last-chanceworkout.”
—EDBRANTLEY
“WhenIcamehere,Icouldn’tevenwalkonatreadmillfor5minutes,andnowI’m running and walking on a treadmill for hours a day. I’m a pretty strongwoman—I’mreallystrong.”
—AMYPARHAM
“Weefoundthatwe’redoinglotsofthingswehadn’tdonebefore.There’sahillaround the corner fromour house thatwe’ve never been able towalk up—nowwe’resprintingupit!”
—STACEYANDADAMCAPERS
“Ayearago,ifIcouldwalkfromtheparkinglottowork,thatwasmycardiofortheday.Todayitfeelsreallygoodtobeabletorunamileandahalf!AndIcanridethebike5milesaday.TotellyouthatI’mdoingthatisjustphenomenal.”
—JERRYSKEABECK
“There are things I’ve discovered I can do that I never thought I could do.Myhusbandwillbetotallyblownaway,becauseheknowsthat’snotthepersonthatIhavebeen.”
—SHELLAYCREMEN
“It’sincrediblethewayIfeeltodaycomparedtobackthen.Before,Iusedtodrivemycarablock togetsomeeggsforbreakfast.NowIcanactually jogdownthestreettogetthem—andjogback!”
—TOMDESROCHERSSR.
“Thesecontestantshavebecomeathletes.”
—JILLIANMICHAELS
Whathaschangedaboutyousinceyoubeganthisprogram?
Jump-StartMenuPlan
DAY281,510CALORIES
Breakfast
Open-face breakfast sandwich: 1 low-fat turkey breakfast sausage pattyand3“fried”eggwhitescookedinasmallnonstickskilletwitholiveoilcooking spray, 1 slice low-fat Swiss cheese, and 1 large slice tomato ontoastedwholegrainbagel1mediumorange8ouncesfat-freemilkGreenteaorcoffee
Snack1 cup fat-free Greek-style yogurt with ¼ cup berries and 1 tablespoongroundflaxseedIcewater
Lunch2cupsWhiteBeanandBaconSoupwithPestoVegetable salad: 1 cup steamed broccoli or green beans, ½ cup cherrytomatoes,1 tablespoon low-fatdressing,and1 teaspoongratedParmesancheeseIcedtea
Snack
2ouncesslicedroastturkeyorleanhamWedgeofmelonIcewater
Dinner5ouncesboneless,skinlesschickenbreast,broiledorgrilledCumin-SpicedBulgurandLentils2cupsbabygreensaladwithlow-fatbalsamicvinaigrette8ouncesfat-freemilkGreenteaordecafcoffee
Jump-StartRecipes
WhiteBeanandBaconSoupwithPestopage266Cumin-SpicedBulgurandLentilspage268
WHITEBEANANDBACONSOUPWITHPESTO
Canadianbaconaddsrichnessandloadsofflavortothisheartysoup.Besuretouseabrandthat’snitrate-andsugar-free.
1tablespoonoliveoil1½cupschoppedyellowonion½cupchoppedcarrot¼cupchoppedcelery1tablespoonchoppedgarlic1teaspoonfreshthymeor½teaspoondried5cupsfat-free,low-sodiumchickenbrothorvegetablebroth
3cupscookedwhitebeans6ounceslean,nitrate-freeCanadianbacon,cutinto¼”cubes8teaspoonsBasilPesto(page282)orbottledpesto(seenote)
Ina3-quartsaucepan,heattheoilovermedium-highheat.Addtheonion,carrot,andcelery,andcook,stirringoccasionally,for5minutes,oruntilthevegetablesare soft. Add the garlic and thyme, and cook for 1 minute longer, withoutallowingthegarlictobrown.Addthebrothandbringtoaboil.ReducetheheattolowandaddthebeansandCanadianbacon.
Simmer for about5minutes longer.Ladle intobowls andgarnish eachwith1teaspoonpesto.
Note:Bottledpestoisslightlyhigherincaloriesandfat.
Makesabout8(1-cup)servings
Perserving:180calories,13gprotein,22gcarbohydrates(2gsugars),5gfat(2gsaturated),15mgcholesterol,8gfiber,470mgsodium
BiggestLoserTrainerTip:BobHarper
Theaverageadultneedsabout50gramsofproteinaday.Tiredofthesame old chicken and fish? Beans and lentils are great sources ofprotein.Onecupofblackbeanscontainsasmuchproteinas2ouncesoflean,broiledsteak.Andaneggadayisagreatidea,aslongasyouremovetheyolk.
CUMIN-SPICEDBULGURANDLENTILS
Grainsandlegumesteamuptomakeasidedishthat’sloadedwithproteinandfiber.Ortossinshreddedchickentomakeitamaincourse.
3cupsfat-freechickenbroth
orvegetablebroth1cupcoarsebulgur(seenote)1tablespoonoliveoil½cupfinelychoppedyellowonion1tablespoonmincedgarlic1teaspoonchoppedfreshthymeor½teaspoondried¾teaspoongroundcumin½teaspoonmustardpowder½teaspoonsalt1cupbrownlentils,rinsed¼cupchoppedsun-driedtomatoes¼cupchoppedscallions¼cupchoppedfreshcilantroorparsleyleaves2tablespoonschoppedgreenolives
Heat1cupofthebroth.Placethebulgurinasmallmixingbowl.Pourthewarmbrothoverthebulgur,cover,andallowtosoakfor30minutes.
Heat the oil in a saucepan overmedium heat. Add the onion and cook for 5minutes,oruntiltender.Addthegarlic,thyme,cumin,mustardpowder,andsalt,andcook,stirring frequently, for1minute longer,butdon’tallow thegarlic tobrown. Add the remaining 2 cups broth and bring to a boil. Add the lentils,reducetheheattolow,andsimmerfor15minutes.Addthebulgurandsimmerfor 10 minutes longer. Remove from the heat. Cover and let stand for 10minutes.Garnishby stirring in the tomatoes, scallions, cilantroorparsley, andolives.Servehotorwarm.
Note: Bulgur is made from whole wheat berries that are steamed, partiallydebranned,dried,andcrushedorcracked.
Makes10servingsPerserving:140calories,8gprotein,24gcarbohydrates(2gsugars),2gfat(0gsaturated),0mgcholesterol,7gfiber,250mgsodium
Jump-StartExercisePlan
DAY28You’vealmostreachedthefinishline!Only2moredaysuntilyou’vecompletedtheBiggestLoserjump-startprogram.Youcando2daysofanything!How is your body feeling? Are the walks getting easier? Are the exercises
moreenjoyable?Haveyoubeenabletouseheavierdumbbells?Youdon’thavetoansweryes toall thesequestions,but theyareaguide tohowyou’redoingoverall.These last 2 days,wewant you to focus on finishing strong.The remaining
twoworkoutsarelongones,buttheywillhelppushyouintothenextphaseofworking out. After all, while these 30 days may be coming to an end, yourhealthy lifestyle is just beginning—and building strength and endurance willhelpyoumeetyourfuturefitnessgoals.If youweren’t as successful as you hopedwith the jump-start program,we
recommend you try it again. All the exercises are good basemovements thathavebeentestedthroughtimetobeeffective,forbeginners,challengers,andthemore advanced. Just increase the amount of weight you use, and you’ll seeresults.Goodluckonthelast2days!
BiggestLoserTrainerTip:JillianMichaels
Usefitnesstocreateadifferentsetofexperiencesandattitudes.You’llmovefrompastexperiencesof“I’maloser,I’mfat,I’mworthless”to“I’mcapable,I’mstrong,I’mconfident.”
Day29
OpeningUp
“Forsomeonetobelieveinyouthatmuch,itwillbeinmefortherestofmylife.”—AMYPARHAM,SEASON6,ABOUTHERTRAINER,BOBHARPER
AsBobHarperquietlycounseledAmyParhaminherweight-lossstruggles,“It’snot about being in control; it’s about being empowered.” And part of thatempowermentistocontinuegrowingandnurturingyoursupportsystems,lettingothersinasyourevealmoreofyourselfintheprocessofsheddingweight.Contestants experience this over and over, as they arrive at the ranch
surrounded by strangers who eventually become family. Even today, MalloryBrayofSeason5sayssheandfellowcontestantAmandaHarmerstayconnectedthroughaweeklyphonecallinwhichtheyventandsupporteachother.Othersgoontorepairrelationshipswiththeirspouses,families,orfriends.Thinkagainof Season 6 winner Michelle Aguilar and her once-estranged mom, ReneeWilson,whoproclaimedtheirloveforeachotherintheeliminationroom,inanopen expression of affection that could not have happened when they firstarrivedattheranch.Thatshiftingofboundarieswasequallystrikingduringthetriathlonchallenge
ofSeason5.ThecontestantsflewtoAustraliaforoneofthetoughestchallengesinBiggestLoser history. Each contestant jumped out of a jet boat, swam 300meters in the openwater of SydneyHarbor, raced up a set of stairs, bicycledthroughapark,racedonfoot,andclimbedtothetopofa44-storybuilding.HypercompetitiveMarkKruger arrived at the finish line first, but he didn’t
cross it. He waited for Ali Vincent, who was running second. And then shecarriedhimacross the line inashowofsolidarity.Theywerebothwinners.“Ilearned that I didn’t have to be the crazy competitive person that everybodyexpectedmetobe,”saysMark.It’safunnythingaboutacceptingthesupportofothers—itcanactuallymake
youfeelstronger,notweaker,andinapositiontohelpsomeoneelsewhenthetime comes. So keep yourself open and emotionally available. If you findyourselfboggingdownorlosingfocus,accepthelp.
Jump-StartMenuPlan
DAY291,530CALORIES
Breakfast
⅓ cup steel-cut oat meal (cooked in ⅔ cup water) with 2 tablespoonsraisins or chopped prunes, 1 tablespoon chopped walnuts, and ½ slicedbanana8ouncesfat-freemilk2slicesturkeybaconorleanCanadianbaconGreenteaorcoffee
Snack2 Wasa whole grain crackers with 1 tablespoon almond butter and 1tablespoonsugar-freeblueberryall-fruitspread
LunchChef’ssalad:3cupschoppedromainelettuce;¼cupchoppedredonion;¼avocado, diced; 3 hard-boiled egg whites; 1 ounce lean, thin-sliced deliroastbeef;and2tablespoonsGaleosCaesarVinaigretteIcedtea½cupcubedmelon
Snack½turkeysandwich:2ouncesleanslicedturkey,1teaspoonhorseradish,2slicestomato,and2tablespoonsalfalfasproutsonwholegrainbreadIcewateroricedtea
Dinner
LebaneseKebabsTahiniYogurtSauce½cupcookedbulgur½roastedredbellpepper,cutinstripsCucumber salad:1cupslicedcucumbers,½cuphalvedcherry tomatoes,cilantro,and1tablespoonlow-fatvinaigrette1tangerineGreenteaordecafcoffee
Jump-StartRecipes
LebaneseKebabspage273TahiniYogurtSaucepage213
LEBANESEKEBABS
Thesurprise ingredientbulguradds textureand fiber, thoughyoucan’t tell it’sthere.Thisrecipe is typicallymadewithgroundlamb,but thisversion is tasty,quick,andeasy.Tryservingthebite-sizemeatballsatyournextparty.
½cupuncookedbulgur½cupboilingwater1¼pound93%leangroundturkey½cupfinelychoppedyellowonion
1tablespoonfinelychoppedgarlic1tablespoonfinelychoppedmint2teaspoonsgroundcumin1teaspoongroundcoriander½teaspoongroundblackpepper½teaspoonmustardpowder½teaspoonsalt2tablespoonschoppedfreshcilantro,mint,orItalianparsley
Placethebulgurandwaterinasmallbowlandsoakfor30minutes.
While the bulgur is soaking, place the turkey, onion, garlic, mint, cumin,coriander,pepper,mustardpowder,andsalt ina largemixingbowl. (Ifyou’vethawedfrozenturkey,besuretodrainanyjuicesbeforeaddingthemeattothebowl.)
Drain thebulgur inasieve to removeexcess liquid.Transfer thebulgur to thelargemixingbowlandmixwell.
Preheat the oven to 400°F. Form the mixture into 36 meatballs, about 1½”across,usingabout1½tablespoonsofmixturepermeatball.Thread3meatballsonto each of 12 (6”) skewers, leaving about½” betweenmeatballs. Place theskewers on a nonstick baking sheet so that they’re evenly spaced and nottouching.Bakefor8minutes,oruntilnolongerpink.
Toserve,place2skewersoneachplateandgarnishwiththecilantro.Servewithcucumberortomatosaladandhummus.
If there are any leftovers, try a kebab sandwich: Place 3meatballs in a small
wholewheatpitawithshreddedlettuceandtomatoslices.
Makes6servings
Perserving:190calories,21gprotein,12gcarbohydrates(1gsugars),7gfat(2gsaturated),70mgcholesterol,3gfiber,270mgsodium
Jump-StartExercisePlan
DAY29
JUMP-STARTGOAL:65minutes
CARDIO:Walkand/orjog50minutes(increasetimeby2minutes)
MOBILITYANDBODY-WEIGHTEXERCISES:15minutes
CardioBEGINNERSshouldbreakuptheirwalkintotwo25-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkorjogfor50minutes.Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.
MobilityandBody-WeightExercises:SeriesA,B,andC
BEGINNERSperformthese15exercisesfor1minuteeachafteroneofthe25-minutewalks.
CHALLENGERS perform these 15 exercises for 1minute each after the 50-minutewalk.
ShellayCremen,Season6
There’sfreedominbreakingoutofyourcomfortzone.Onceyouletgoandtrysomethingnew,there’ssuchafeelingofaccomplishment.
CHESTANDBACKOPENER
Repeatslowlyfor1minute(about12to16repetitions).Seepage56.
DYNAMICHIPFLEXORSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage56.
DYNAMICHAMSTRINGSTRETCH
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
DYNAMICCALFSTRETCHWITHLATPULL
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage57.
FIGURE-4HIPOPENER
Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage58.
SHOULDERROLL
Repeatforwardandbackwardforatotalof1minute.Seepage66.
SIDEBEND
Repeatslowly,alternatingsides,for1minute.Seepage66.
LOWER-BACKMOBILITY
Repeatslowlyfor1minute(about12to16repetitions).Seepage67.
DYNAMICLATERALLUNGE
Repeat,alternatingsides,for1minute(aboutsixrepetitionsoneachside).Seepage67.
TORSOROTATION
Repeat,alternatingsides,for1minute(about12to16repetitions).Seepage68.
TOETOUCHREACH
Repeatslowlyfor30seconds(aboutsix toeightrepetitions), thenswitcharmsandrepeatfor30seconds.Seepage75.
PLANK
Holdfor1minute(or twosetsof30seconds),maintaininganaturalbreathing
pattern.Releaseyourhipsbacktothefloor.Seepage75.
COBRA
Repeatfor1minute(about12to16repetitions).Seepage76.
OPPOSITEARMANDLEGREACH
Repeat,alternatingsides,for1minute.Seepage76.
BRIDGE
Repeatfor1minute(about12to16repetitions).Seepage77.
Day30
Congratulations!
“I’mimpressedwithmyself!Whoareyou?!”—ESTELLAHAYES,SEASON7
It’s time togiveyourself ahigh fivebecauseyouhave reachedday30of thisJump-Startplan.Isn’titamazingwhatalittletimelivinginthehealthylanecandoforyouroutlookphysicallyandemotionally?TheSeason7contestantswhohadloggedjustafewweeksonTheBiggestLoserplanfeltthesameway.WhocanforgetthehomevideoofCarlaTriplettdancingaroundherlivingroom.OrShanonThomashearinghowmuchbetterhermom,HelenPhillips,feltinacallfromtheranch.“Yousounddifferent,”saidShanon.“Iam!”Helenreplied.After you complete this 30-day jump start, it’s important to continue setting
goalsforyourselftomaintainyourweightlossorreachyourgoalweight.When
youdon’thavesomethingtostrivefor,itbecomestooeasytorolloverandturnoffthealarmyou’vesetforyourearlymorningworkout,orcrashonthecouchafterworkinsteadofhittingthegym.At the Season 6 finale, many past contestants were there who talked about
their recent half-marathons, including Brittany Aberle and Bernie Salazar,teammatesfromSeason5.Thetwoevenplantocompleteawholemarathonin2009!Signingupfora5-Kwalkorabicycleraceisagreatwaytocommityourself
to trainingfora futurechallenge.Andmanyof theseeventsare forcharity,soyou’renotonlydoing somethinggood foryourselfbuthelpingothers aswell.AliVincent, the Season 5winner, has gone on to enter a 5-K, a 10-K, and awalking half-marathon. Next is a triathlon! “I know for me, personally,” shesays,“IalwaysneedtohavesomethingI’mtrainingfortosetmyselfuptowin.”Asshepointsout,long,longago,1minuteonthetreadmillturnedinto2,then2became5,and5became10. . .andtherest isBiggestLoserhistory!Youcanmakeyourownhistoryathomebycontinuingtochallengeyourself.AsAlisays,“Ibelieveourbodiesareadirectreflectionofhowwefeelonthe
inside,soshowtheworldwhoyouwantthemtosee.Ifyoubelieveit,youcanbeit.”
Jump-StartMenuPlan
DAY301,500CALORIES
Breakfast
2servingsBakedEggsinSavoryTurkeyCups1cupfreshblackberries,raspberries,orblueberries8ouncesfat-freemilkGreenteaorcoffee
Snack2Wasacrackersor1slicewholegrainbreadwith1ounceleanturkeyand
1wedgeLaughingCowlighttoastedonioncheeseLunch
Chickenpestopastasalad:¾cupcookedwholegrainpasta,2tablespoonsBasilPesto,5ouncesshreddedskinlessroastchickenbreast,2tablespoonschoppedsun-driedtomatoes,and1cupsteamedbroccolifloretsIcedtea1cupredorgreengrapes
Snack1cupfat-freevanillaGreek-styleyogurt½cupslicedstrawberries1tablespoongroundflaxseed
Dinner5ouncescodorwildsalmon,broiled,withlemon1cupcookedbrownorwildrice1cupslicedzucchiniandyellowsquashsteamedwith2tablespoonsdicedonionandgarnishedwith1teaspoonfreshbasil8ouncesfat-freemilkGreenteaordecafcoffee
Jump-StartRecipes
BakedEggsinSavoryTurkeyCupspage280BasilPestopage282
BAKEDEGGSINSAVORYTURKEYCUPS
Fresh egg whites deliver the best flavor, but egg substitute can be used forconvenience.Youcanalsousewholeeggs,ifyouhaven’texceededyourweeklycholesterolallotment.
6ouncesverythinlysliceddeliturkey¾cupsalsaorgrilledvegetables18largeeggwhitesor2¼cupsliquideggwhiteoreggsubstitute(seenote)2tablespoonschoppedfreshcilantro2tablespoonsgratedlow-fatCheddarcheese
Preheat the oven to 400°F. Lightly coat each cup of a standard-size nonstickmuffinpanwitholiveoilcookingspray.
Lineeachmuffincupwith½ounceoftheturkey.Therewillprobablybealittleexcessextendingfromthe topofeachcup.Spoon1 tablespoonof thesalsaorvegetablesintoeachcup.
Measure3tablespoonsoftheeggwhitesoreggsubstituteintoeachmuffincup.(Afterthefirst“muffin,”youcanpourthewhitesfromtheliquidmeasuringcupto the same level as the firstmuffin cup, rather thanmeasuring 3 tablespoonseachtime.)
Placethemuffinpanintheovenandbakefor10to12minutes,oruntiltheeggsarepuffedandthecenterisset.Carefullyremovethebakedeggsfromthepanandplace2eggcupsoneachservingplate.Garnishwiththecilantroandcheese.
Note:Ifusingfresheggs,separate18whitesintoamediummixingbowl.
Add½teaspoonsaltandwhisklightly.Transfertoaliquidmeasuringcup.Letstandwhileyoupreparetherestoftheingredients.
Makes6servingsPerserving:70calories,12gprotein,2gcarbohydrates(1gsugars),1gfat(0gsaturated),20mgcholesterol,1gfiber,220mgsodium
BASILPESTO
Justaspoonfulof this tastycondimentaddsaburstof flavortoasandwichorbowlofsoup.
¼cupchoppedwalnuts,pecans,oralmonds,toasted2cupspackedfreshbasilleaves¼cupgratedParmesancheese3clovesgarlic,chopped2tablespoonswater2tablespoonsoliveoil
Preheat the oven to 350°F. Spread the nuts on an ungreased baking sheet andbake,stirringoccasionally,forabout6minutes,oruntilgoldenbrown.
Place thenuts,basil, cheese,garlic,water,andoil ina foodprocessor.Pulseafew times, then process until fairly smooth, or to the desired consistency,scrapingdownthesidesoccasionally.Transfertoajarandrefrigerate.
Makesabout16(1-tablespoon)servings(1cup)
Perserving:30calories,1gprotein,1gcarbohydrates(0gsugars),3gfat(0gsaturated),0mgcholesterol,1gfiber,95mgsodium
BiggestLoserTrainerTip:BobHarper
Whenwe’restressed,it’seasytomakepoorfoodchoices.Realstress-reducing comfort foods include walnuts, which help replace stress-depletedBvitaminsandareagreatsourceofomega-3s;asparagus,anatural mood lightener; and dark chocolate, which containsantioxidantsthathelpfightcancerandheartdisease.
Jump-StartExercisePlan
DAY30
JUMP-STARTGOAL:Dependsonlevel
CARDIO/WARMUP:5to10minutes
STRENGTHEXERCISES:Beginners—twosets;challengers—threesets
STRETCHING:5minutes
Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.
Total-Body(Lower,Upper,andAb)StrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises). Alternate lower-and upper-body exercises, followed by the abexercises.
BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).
CHALLENGERSperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).
SQUAT
Do12to15repetitions.Seepage117.
BENT-OVERROW
Do12to15repetitions,thenswitchsidesandrepeat.Seepage136.
REARLUNGE
Do12to15repetitionswitheachleg.Seepage117.
CHESTPRESS
Do12to15repetitions.Seepage136.
SIDELUNGE
Do12to15repetitionswitheachleg.Seepage118.
BICEPSCURL
Do12to15repetitions.Seepage137.
ROMANIANDEADLIFT
Do12to15repetitions.Seepage118.
TRICEPSEXTENSION
Do12to15repetitions,thenswitchsidesandrepeat.Seepage137.
PLIÉSQUAT
Do12to15repetitions.Seepage119.
OVERHEADPRESS
Do12to15repetitions.Seepage138.
PRESS-OUT
Do16to20repetitionswitheachleg.Seepage153.
CRUNCH
Do15to20repetitions.Seepage153.
REVERSECRUNCH
Do15to20repetitions.Seepage154.
BICYCLE
Repeat,alternatinglegs,for16to20repetitionsoneachside.Seepage154.
SUPERMAN
Do10to12repetitions.Seepage155.
StretchingAftercompletingthecircuit,performthefollowingstretchesforthemusclesofthetorso,upperbody,andlowerbody.
STATICHIPFLEXORSTRETCH
Dothestretchoncewitheachleg.Seepage119.
STATICHAMSTRINGSTRETCH
Dothestretchoncewitheachleg.Seepage120.
STATICCALFSTRETCH
Dothestretchoncewitheachleg.Seepage120.
STATICHIPANDGLUTESTRETCH
Dothestretchoncewitheachleg.Seepage121.
STATICINNER-THIGHSTRETCH
Dothestretchoncewitheachleg.Seepage121.
STATICCHESTSTRETCH
Holdfor30seconds.Seepage139.
STATICLOWER-BACKSTRETCH
Holdfor30seconds.
Seepage139.
STATICSHOULDERSTRETCH
Holdfor30seconds,thenrepeatwiththeotherarmontop.Seepage139.
STATICTRICEPSSTRETCH
Holdfor30seconds,thenswitcharmsandandrepeat.Seepage140.
STATICBICEPSSTRETCH
Holdfor30seconds.Seepage140.
STATICSIDEBEND
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
STATICDIAGONALROTATION
Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.
BiggestLoserTrainerTip:JillianMichaels
Get to know yourself. Understand what triggers you if you’re anemotional eater. Understand what sabotages you and deal with it.Explore your feelings. Identify the emotion and what’s going oninsideyou.
6
NowWhat?
“Iwanttonevergobacktothedarkside.”—JERRYSKEABECK,SEASON6
SuccessBreedsSuccess
Congratulations! You’ve spent the past 30 days eating right, making gooddecisions, and exercising—that’s quite an accomplishment. Now that you’veformedthesehealthyhabits,you’llbeabletocontinuetheplanonyourownandloseevenmoreweight,ormaintainyourloss.Infact,mostBiggestLosersfindthat after 4 weeks of new habits, the momentum begins to swing in theirdirection,andit’sonlyamatteroftimebeforetheyreachtheirgoalweights.MariaPatella, aBiggestLoserClub.com expert,wisely points out thatweight
lossisbothascienceandanart.“Itoccursover time,”shesays,“becauseyouconsistentlyeatlessthanyouburn.Andifyouronlymeasurementofsuccessisthe number on the scale, when it doesn’t cooperate, the tendency is to getfrustrated,assumeit’snotworking,andquit.Butnothingcouldbefurtherfromthetruth.Icanalmostguaranteethatyou’llseeweekswithnoweightlossatall,or even a slight increase; this is perfectly normal. But if you do keep up thechangesevenwhenweightlossisslowornonexistent,yousendthesignalthatthebodyneedstoadaptratherthanreturntostatusquo.”Now is an important time to keep track of your nonscale victories, Patella
urges.Maybeyou’ve lost apants sizeora few inchesoffyourhipsor thighs,you’re able to jog for 10 minutes, or you’re sleeping better and have moreenergy.Theseareallachievementsworthnoting.“Onceyouthinkaboutit,”saysSeason4’sNicoleMichalik,“youreallydon’t
want toeat thatunhealthy foodanymore.Bynomeansdo I loveworkingout,andIdostillenjoyicecream—it’sjustonadifferentlevelthanbefore.Youhavetorealizehowmuchbetteryoufeelphysically,emotionally,andspirituallywhenyoumovemoreandeatwell;it’sabouthavingahealthybodyandmind!”
“AsBob[Harper,TheBiggestLosertrainer]says,‘Knowledgeispower,’”sheadds.“I trulybelievethatyourmindis thestrongestmuscle inyourbody.Themore you know, the more good choices you will make. It’s still a learningprocess for me, and I hope it continues to be. Life should never be idle. It’simportanttokeepmovingforward.Youhavetheabilitytobethebestversionofyourself.”SomanyBiggestLosersendtheirseasonsinutteraweandamazementatwhat
they have accomplished. They realize they have forged new territory in their
lives,andtheyareempoweredbytheknowledgethattheycanreachdowndeepwithinandfindthestrengthittakestomeettheirgoals.“Ifyoudon’twanttoachievesomething,thereisnothinganyonecansayordo
tochangethat,”saysSeason5’sCurtisBray.“Butwhenyoudowantit,thereisnothinganyonecansayordotokeepyoufromit.”
KeepYourEyesonthePrize
Season6 contestantStaceyCapers saysherdaily reminders to stay the courseare“those two little faces thatgreetmeeveryday,mydaughterandmyson. IwanttobehealthysothatIcanhavetheenergytospendmoretimewiththemandteachthemaboutlivingandmaintainingahealthylife.”VickyVilcan,alsoofSeason6,saysthatherongoinggoalis“tofeelgoodandknowthatmykidsareeatingwellandthatwespendqualitytimetogetherbeingactive.”It’simportanttorememberthereasonswhyyouundertookthisjourneyinthe
firstplace.FormanyBiggestLosers,theinfluenceoftheirfamiliesisenoughtokeep them focusedathome.ForBlaineCotterofSeason7, itwasvisitinghisparentsandtakingabikeridewithhisfatherforthefirsttimeinhislife.Itwasalwaysoneofhis“skinnywishes,”hesaid,tobefitenoughtorideabikewithhisdad.Andhiswishhadcometrue.ForJulieHaddenofSeason4,it’saboutnevergoingbacktotheolddays:“I
staymotivatedbyremindingmyselfofwhereI’vecomefrom.Ineverwant toforgetwhat it felt like tobeconsideredmorbidlyobese. Ineverwant to forgethowlifeinthatbodyfelt.Ineverwanttoforgetwhat218poundsfeltlike—andIneverwanttogobackthere!”
StayVigilant
While it’sokay to treatyourselfoccasionally, trynot tocompromiseyournewhealthy behaviors too often. “We stay away from fast food and restaurants asmuchaspossible,” saysAmyParhamofSeason6. “Everything ismuchmorehealthy and real, nomoreprocessed foods likemac and cheese for thekids. Icookacoupleoftimesaweek.Wereallythinkabouteverythingweputinourmouths.”
MichelleAguilar,Season6Winner
Iwantmorethananythingtobehealthy,soIwanttoworkonstayingstronginmyownskin.NowIwanttofocusontoningandbeingmoreleansoifthatmeansmyweightgoesupordown,thenIamgoodwiththat.
This vigilance applies to exercise, aswell.StaceyCapershas agreat idea ifyou decide to ratchet up your workouts and hire a personal trainer: “If youpartnerwithafriendortwoandsplitthecost,”shesays,“it’smoremanageable,andyouhaveabuilt-ingymbuddy toholdyouaccountable toyourworkouts.Thekeytohavingatraineristomakesurethatyoupayattentiontowhattheyaretellingyou.Unlessyourpocketsaredeep,don’tsolelyrelyonthemtellingyouwhattodo.Writeitdownsoyoucanpracticewhatyou’velearnedonyourown.”
VickyVilcancontinuesnotonlytoworkoutbuttoconcentrateonmovementwhileshe’satwork.“Ihaveaverysedentaryjob,soIstandinsteadofsit,andpace instead of stand. Whenever I have a spare moment, I climb the stairsseveraltimes.Iwalkthehallsduringmylunchbreak.”
NoRemorse
Beatingyourself up over a splurge ormissedworkout is not part of a healthylife.Keepthingsinperspectiveandmoveon;startfresh.Remember,BobHarperalwayssays,“Sowhatifyoufelloffthewagon?Justgetrightbackonit.”Dosomethingpositivetooffsetthefactthatyouoversleptorateabitmorethanyouplanned.Justgoforanextra-longwalktooffsetthenegativefeelings.
Greg Hottinger, nutritionist for BiggestLoser Club.com, has a way of
“framing” splurges.Thinkabout these strategies tohelpkeep self-sabotageor,worse,self-loathingtoaminimum.
GiveYourselfPermission
Ifit’saspecialmealforyou,plantoenjoyit.Makeanagreementwithyourselfthat it’sokaynot tohaveaweight-lossday.You’veworkedhard thus far, andenjoyingacelebrationdinnerisnotgoingtoruinanything.
FrameYourSplurge
Keep your indulgences to just that meal, not the entire weekend. A key toweight-loss success is learninghow to keepyour exercise programand eatingstructurehealthythedaybeforeandthedayafteryourspecialday.Thisiscalled“framing”yoursplurge.
HaveaPlan
Inordertosuccessfullyframeyoursplurge,you’llneedtoplanoutthedetailssothatyoucanstayon track.Wherewillyouexercise?Whatwillyoueaton thedaysbeforeandafteryoursplurge?Doyouneedtobringfoodorsnackstobeable to stick with your diet? Do you need to explain to friends or familymembersthatyou’reonTheBiggestLoserdiet?
EnjoytheSplurge
Remember that one splurge isn’t your last meal on Earth. How can youmaximizeyourpleasure,fullyenjoythemeal,butstillfeellikeyoumadegooddecisions?One strategy is to avoid coming into themeal famished.Being toohungrywillsetyouupforovereating.Thegoalhereistohaveagreattimeandenjoyyourcompany.Beselectiveinyourchoices.Focusonthosefoodsthatyoulove,eatthemslowly,andgiveyourselfpermissiontosavorthem.
TakePrideinYourRecovery
Nowit’stimetogetbackontrack.Ifyouatemorethanyouplanned,don’tbeat
yourself up about it. If you did well with your choices, then congratulateyourself.Tomorrowyou’rebacktothehealthyhabitsyoulearnedontheBiggestLoserregimen.Youroverallsuccessdependsonhowquicklyyourecover.
BeYourOwnBestFriend
Keepanopenandlovingattitudeaboutyourselfandthisjourney.“Ithinkonceamonthyoushouldwritedown10thingsyouloveaboutyourself,”saysSeason4’sNicoleMichalik. “Even if it takes you an hour,write down all 10. It’s soimportanttoreallyloveyourself.It’ssadthatwomenespeciallycansoquicklylist10thingstheyhateaboutthemselves,butnotthingstheylove.Soit’stimetostartmakingitapointtoreallyloveyou.”Whenyou look in themirror (youare looking inmirrors now!), admire the
personyou’vebecome.ReneeWilsonofSeason6willneverforgethowshefeltwhenshesawherownreflectionafterhermakeover.“TheRenee I saw in themirrorafewmonthsagowasnotsomebodyIlovedandnotsomebodyIwantedtobe.Iwasn’tproudofmyself.IthinkIwasmoreashamedofmyself.ButIamproudtosayIamnotthatReneeanymore.NorwillIeverbe.IamproudofwhoIamtoday.”AndColeenSkeabecksays,“IremindmyselfonadailybasisthatIdeserveto
behappyandhealthy.It’sreallywhatkeepsmegoing.Iamsoamazedwithmyprogress so far on this journey and remind myself that I’m capable ofaccomplishinganythingIsetmymindto.So . . .whenthegoinggets tough,Ijust have to take a deepbreath and say, ‘You cando this.Youdeserve it.’Ascrazyasthatsounds,itworks.WhenIlookbackonmyjourneyonTheBiggestLoser...I’mjustsoproud,andthatdefinitelykeepsmemoving!”Neverforget,youdeservewhatyouhaveaccomplished.Letthepast30days
serveasthebeginningofyourjourneytoalifetimeofhealth!
It’saBiggestLoserWorld
FrombookstoDVDstomealplanstoonlinesupport,TheBiggestLoseroffersanumber of tools to help you succeed in your journey to better health. Go towww.biggestloser.comformoreinformation.
Books
NewYorkTimesBestsellersfromRodaleBooksTheBiggestLoserFamilyCookbook(2008)TheBiggestLoserSuccessSecrets(2008)TheBiggestLoserFitnessProgram(2007)TheBiggestLoserCookbook(2006)TheBiggestLoserCompleteCalorieCounter(2006)TheBiggestLoser(2005)
DVDs
Best-SellingSeriesfromLionsgateTheBiggestLoser:Yoga(2008)TheBiggestLoser:BootCamp(2008)TheBiggestLoser:PowerSculpt(2007)TheBiggestLoser:CardioMax(2007)TheBiggestLoser:TheWorkout,Vol.2(2006)TheBiggestLoser:TheWorkout,Vol.1(2005)
FitnessEquipment
FromGaiamBodyBandsFitnessMat
ResistanceBandsStabilityBallKit:StabilityBallandResistanceCordSculptandBurnKit:WeightedWaterBallandJumpRope
Scales
FromTaylorTheBiggestLoserDigitalWeightScalesTheBiggestLoserKitchenScales
Appliances
FromTaylorTheBiggestLoserFruitandVegetableProcessorandJuicerTheBiggestLoserGrillandPaniniMakerTheBiggestLoser9-PieceChopper/BlenderSystemTheBiggestLoserVegetableandFoodSteamerTheBiggestLoserBlenderSmoothiewithDispenserTheBiggestLoserHandBlender
TheBiggestLoserProtein
FromDesignerWheyAllNaturalChocolateDeluxe,10oz.canAllNaturalVanillaBean,10oz.canRedRaspberry,10oz.can,andProtein2Go(8single-servingpacketsperbox)BlueBlueberry10oz.canandProtein2Go(8single-servingpacketsperbox)
TheBiggestLoserWeightManagementProgram
FromLangIncludesDailyDoseJournalwith365audio tips, fitnessandmealplan, recipe
easelwith21recipes,andmeasuringtape
TheBiggestLoser2009Calendar
FromTrends365Day-to-DayCalendarwithdailydietandexercisetipsandsuccesssecretstoloseweight
TheBiggestLoserKitchenStationery
FromJakks(inMarch2009)RecipeorganizersRecipecardsKitchenstationeryaccessories
Online/DigitalKiosk
BiggestLoserClubfromRodale;gotowww.biggestloserclub.comOnline subscription-based site based on the show includes lifestyle plan thatcreates customizable diet and fitness plans with access to community andexperts.
TheBiggestLoserMealPlan
FromBistroMD;gotowww.biggestlosermealplan.comHomedeliverymealsystemdesignedbyourdoctorsandexperts
TheBiggestLoserWorkoutAlbums
FromPowerMusicTheBiggestLoserWorkoutMix:Top40TheBiggestLoserWorkoutMix:Top40Vol2
TheBiggestLoserWorkoutMix:80sHitsTheBiggestLoserWorkoutMix:CountryHitsTheBiggestLoserLifestyleProgramforNintendoWiiiscomingoutinfall2009!
Contributors
CHERYL FORBERG, RD, is the nutritionist for The Biggest Loser. Ascocreator of the eating plan, she has counseled each season’s contestants onreaching their fitness and nutrition goals.A JamesBeard award-winning chef,Cheryl brings a flavorful and fresh approach to eating for weight loss with aspecialemphasisonanti-aging.SheistheauthorofPositivelyAgeless:A28-DayPlanforaYounger,Slimmer,SexierYou(Rodale,2008).CherylisagraduateoftheUniversityofCalifornia,Berkeley.ShelivesinNapa.
MELISSAROBERSON is the editor ofBiggestLoserClub.com, theWeb sitethat offers food, fitness, and exercise tips. She often visits the ranch andinterviews trainers and contestants about their inspiring weight loss journeys.SheisaWebveteran,havingworkedonnewmediaprojectsforTimeInc., theNew York Times, News Corps., Amazon.com, and BarnesandNoble.com. ShelivesinHoboken,NewJersey.
LISAWHEELER, an international dance/fitness professional based in NewYork City, is the national creative manager for Equinox Group Fitness, acontributingeditorforShapemagazineandchoreographerforCalPozo’sFitVidProductions,where clients includeTheBiggest Loser,Dancingwith the Stars,AmericanGladiators, and Denise Austin. She has appeared in more than 20fitness videos, FiT TV, and hosted The Method Fitness Show. Lisa leads theWestinWorkoutsegmentsonSPGTVandhashostedfitnessprogramsfor theNFLNetwork,CNNHeadline News, The View, and QVC. She holds NASM,ACSM,ACE,andAFAAcertifications.
Acknowledgments
TheBiggestLoseristhefirstrealityTVshowthatevermovedmetotears—andstill does. Since its second season, I’ve had the privilege of interviewing andmeetingmanyofthecontestants,whohavesharedtheirstrugglesandsuccessesopenlyandwillingly.Theirstoriesmakethisbookpossible.To my coauthors Cheryl Forberg and Lisa Wheeler, whose expertise and
dedicationmakeuptheheartandsoulofthisbookandwhojoinmeinthankingthe producers, executives, and crew of The Biggest Loser, especially ChadBennett (whowill probably run the country oneday),MarkKoops,managingdirectoratReveille,andKimNiemifromNBCUniversal.Thankyouforlettingmebeapartofthisinspirationalexperience.ToJulieWill,aneditorofsupremegraceanddexterity:Youareapleasureto
workwith.Tomy other colleagues at Rodale: wonder designers Christina Gaugler and
Chris Rhoads, the incredibly organized Nancy N. Bailey, the ever-supportiveRobin Shallow and Gregg Michaelson; the Biggest Loser Club online teamincludingDavidKrivda,GlennAbel,GregHottinger,MichaelScholtz,GingerEckert,LauraFields,andSharisseBrutto;andJaymeLynes,whoseofficedoorIdarkeneverysingledaytokavetch,gossip,andcelebrate.SpecialthankstoJessicaDavis,wholedusthroughasmoothphotoshootand
to Ali Vincent, a Biggest Loser pro who continues to inspire countlessAmericanstobelieveinthemselves.AbigthankstothosewhomakeTheBiggestLoseratransformativeexperience
for somany: trainersBobHarperand JillianMichaels; and themedical expertteamofDr.RobHuizenga,Dr.MichaelDansinger, andSandyKrum.Andmygratitude to Kat Elmore, who helps me track down elusive contestants andalwaysmakesmyvisitstotheranchapleasure.AndtoSal,whoputsupwithmymoodsandcrazyhours.