Lessons from Watching Biggest Loser

Advice to Take Away from the Show
 
They say that people love a winner. Well, I love losers! In October 2004, NBC introduced the reality show called "The Biggest Loser." Today, after completing its fifth season, it is a fan favorite. The show features individuals, couples, and — coming next season — families, who sign on to get fit and lose weight. These individuals are assigned to weight loss teams (and trainers) and then compete to see who can lose the most weight and the title, "The Biggest Loser." Although there's only one winner in the end, all participants change their bodies and their lives and become winners by becoming losers, too.

The transformations that occur on the show are nothing short of extraordinary. The biggest losers of all typically drop more than 100 pounds by the end of the 12-week period and many go on to lose even more. Physically, mentally, and emotionally, these folks morph into totally different people thanks to their newfound lifestyles. As a personal trainer myself, it gives me great satisfaction to see them succeed and to recapture a healthy body, mind and spirit. It is not just a physical transformation, but a mental one as well.

Perhaps one of the greatest things about the show is that it offers so many lessons, whether you're striving to live a healthier lifestyle, make exercise a habit, or reach a healthy weight. Here are eight realizations that I think are worth noting:

1. You shouldn't go it alone. Do you think that the contestants would be as successful if they went at it alone? In season five, for example, the Blue Team was a serious force to be reckoned with. Roger, Mark, Jay, and Dan seemed to never lose a challenge or a weigh-in. Did you notice how they supported and encouraged each other to push harder, work out longer, and stick to their diets? The support and camaraderie they exhibited definitely helped them succeed as often as they did.

Lesson: There is strength in numbers. Doing everything by yourself can be lonely and discouraging. But having a buddy — or a team of supporters — can help you to stick to it when the going gets tough. Instead of just going solo on the treadmill or bike, consider taking a group fitness class or joining a team sports league. When you need a word of encouragement, comment on the articles here on our page or stop and chat with us at weigh-in!

2. Your attitude matters. The wrong group can drain your motivation and energy. Did you notice the Black Team in season five? Granted, they were fighting an uphill battle and constantly facing the elimination room, but they were so down in the dumps that they often reminded me of a group of Eeyores. That negative energy could have contributed, on some level, to their constant struggles.

Lesson: Surround yourself with positive people. A fitness buddy with a negative attitude isn't fun to hang around, and that can be detrimental to your workouts and your consistency. And if you find that the negative attitude is coming from you, chances are you won’t stick with it. Change your perspective and stay positive for good results!

3. You won't always see results. It happens every season — some of the participants actually GAIN weight instead of losing. Whenever they'd stand on that scale, only to see the numbers pop up as a “plus” instead of a “negative,” I wanted to cry with them! But just like ups and downs are part of the show, they're a reality for the rest of us, too.

Lesson: Losing weight isn't as simple as a mathematical equation. Sure you need to burn more calories than you consume to lose weight, but even when you do everything right, sometimes it just doesn't work out that way. Is it frustrating? You bet! But when it happens, all you can do is accept it and continue on. Trust that your efforts will show eventually. Remember, that even when the scale doesn't budge, your efforts are making a difference. Try to focus on other ways to measure your progress — like how you feel, your health improvements, and how your clothes fit. If all else fails, take steps to bust through your plateau!

4. You have to train your brain. Bob and Jillian know that exercise and training will reshape the body. But they are great at training the contestants mentally too. Along the course of the show, they all learn to believe in themselves. Whether they make it to the end or get eliminated along the way, most of the "losers" say the same thing: What they had accomplished on the campus had previously been nothing more than a dream.

Lesson: Believe in yourself! When you're out of shape and overweight, it's easy to beat yourself up and lose confidence. But you don't need Bob or Jillian in your back pocket to change that. With every small step you take towards your goals, your confidence will build. With every goal you achieve, your self-esteem with sky-rocket. The key is to just start. It's always better to try—even if you mess up along the way — than to never try at all.

5. You have to change your lifestyle. The participants on the show understand that this is a complete lifestyle overhaul— a total transformation for life, not a diet for a little while. No matter how hard they work or how much weight they lose while on campus, it will come back if they revert back to their old habits at home.

Lesson: There are no quick fixes. Getting healthy and managing your weight it is not a temporary thing. It's a series of day-to-day, meal-by-meal choices that you have to stick with for the long haul.

6. You have to work hard. Sometimes when I'd watch the Teams work out I'd think, "Their trainers are heartless!" In reality, those trainers know that weight loss takes hard work. You see them exercise when they have nothing left, choose the healthy foods even though they'd rather have their favorite comfort foods, and even leave their families for weeks at a time — these things are not for the faint of heart.

Lesson: It won't always be easy. Lots of people want to lose weight, but most aren't willing to pay the price or make sacrifices to get there. You will not be successful with a half-hearted effort or by looking for shortcuts or the easy way out.

7. You can have fun! I always enjoy watching different challenges each week. Although they were often physical, they're not what I'd consider traditional exercise: trying to stay on a moving escalator the longest; running and placing empty soda cans from one bin to another; or traversing a ravine on a zip line.

Lesson: Boredom will kill your exercise routine. Mix it up and keep your body guessing and keep it fun. Instead on going to the gym for a mindless half hour on the stairclimber (more like the “stairmonster”), get outside and do some hiking or biking. Forgo the weight machines one day and head to a playground to swing from the monkey bars, climb, jump, run and LAUGH!

8. You have to be consistent. No matter how much the show changes from season to season, one thing is always clear. Those who lose the biggest are consistent. They make healthy eating and exercise part of their daily lives — even after they go home. And even when they encounter setbacks along the way, they don't give up.

Lesson: Consistency is key. No matter how close (or far) you are from your goal — or even if you're there already — the habits you learn along the way have to continue if you're to be successful in the long term.

Who would have thought that watching people sweat, exercise, grimace, and go through the rigors of losing weight could be so fun? Here’s to all the losers, and to hoping you can use this advice to be a loser, too!

 Note: Biggest Loser Turlock is not affiliated with "The Biggest Loser" or NBC

  -- By Jason Anderson, Certified Personal Trainer

Win a FitBit Zip!

On Monday, February 25th, 2 of our Biggest Loser Turlock Participants will each win a Fit Bit Zip!

Turn your everyday life into a fun path to fitness. Much more than a pedometer, Zip tracks your steps, distance, and calories burned -- then automatically syncs the data to your Fitbit account through your computer, select smartphones, and tablets. Whether online or through the Fitbit App, you can set goals and stay motivated to keep on your path to fitness with graphs, badges, and friendly competitions. Check to see how you compare with friends and family and even provide a message to egg them on. Your stats wirelessly upload via computer or select Bluetooth 4.0/Bluetooth Smart devices (like the iPhone 4S), so you will know in real time when you are close to a goal and when you've reached one.

For you chance to win, simply participate in our 100 calorie challenge. Email Biggest Loser Turlock with either:

1. Your favorite 100 calorie or less snack. Include the recipe if applicable and remember to tell us the serving size or calorie count. Or...
2. Your favorite way to quickly burn 100 calories or more. Tell us what you do... rake leaves, take a walk, run the stairs....!

We will post all your tips here on the 24th, and on the 25th we will announce our 2 winners! Good Luck

Cut Calories, Not Satisfaction

Setting a goal (such as losing weight) and implementing steps to reach it (like portion control) are two very different things. When it comes to eating healthier—or eating less for that matter—it isn't always as simple as "just eating less." Why? Because what and how much we eat is influenced by so many factors—the environment in which we're eating (relaxed at home or at a party), how much food is served (a portion-controlled meal at home or a super-sized restaurant meal), and how hungry we are (just a little or famished)—mindfulness, speed, emotional state. The list could go on and on.

The good news is that YOU can control many of these factors; it's just a matter of bringing them to the forefront of your mind until they become habits. Here are nine proven tricks you can use to help yourself eat less and keep your calories in check. Over time, they'll become second nature—and your weight loss will be second to none!

1. Enjoy every bite. 
Do you take time to smell the flowers? How about taking time to enjoy every meal and snack you eat? There is truth in the benefit of slowing down and appreciating the world around you, food included. Focusing on every bite can help you practice mindful eating, which has been shown to cut down on calorie intake. Slowing down between bites allows you to recognize your feelings of hunger and satiety so you have a chance to realize when you’ve had enough—then stop before you clean your plate and later regret it. Eating at a relaxed pace also means you'll chew your food more thoroughly, thus experiencing fewer digestive issues and less intestinal upset. This may take some practice. The hustle and bustle of daily life often catches up with us and sometimes it takes a conscious effort to take it easy and give your brain a chance to enjoy the food and tell you when you’re full. Until you get in the habit, try leaving a note or motivational saying on your dinner table. ACTION TIP: Set a timer. Start by finding out how quickly you currently eat your meals. You may be surprised to find out that breakfast or lunch at your computer is over within 5 or 10 minutes. Then, work on adding time to your meals, aiming for each meal to take AT LEAST 20 minutes.

2. Use smaller plates, cups and bowls. 
Your mother was right about some things: Your eyes really can be bigger than your stomach. Research has shown that when people use large bowls, plates and serving utensils, they serve themselves more and consume more food. In a 2006 study published in the American Journal of Preventive Medicine, 85 nutrition professionals were asked to serve themselves a bowl of ice cream. Researchers provided a variety of bowl and spoon sizes. Subjects with larger bowls served themselves 31% more ice cream; when they used a large spoon, they dished 14.5% more into their bowls. Although the super-sized plates may look slick, put those away for special occasions. When you see a large canvas, you want to fill it! ACTION TIP: Eat from smaller salad plates and small bowls for daily use. Without even realizing it, you'll serve and eat less. If your dinnerware is oversized, it might be time for new dishes that won't dwarf your properly portioned meals.

3. Pre-portion your foods. 
How often do you eat straight from the bag of crackers or chips? How is it possible to track your food or know how much you eat without measuring it? That's just one reason you should never eat directly from a box or bag that contains multiple servings of a food. Grab your measuring cups and a small bowl (see #2 above) to keep your calories in check. Why? Because it's easy to overeat when you're reaching into a bottomless bag of food. ACTION TIP: Instead of reaching into the chip bag or a big bowl of chips at a party, pre-portion your snacks into a smaller container (or plate) so you know exactly how much you're eating. Then, put the big bag away (or walk away from the chip bowl). You are much less likely to overeat enjoy the smaller portion you served yourself. So dish it up, put the rest away, and taste every bite (see #1 above).

4. Know your pitfalls. 
We all have food weaknesses. That food that you can't resist. The food you can't stop eating once you started. The food you have trouble saying no to, even if you're not hungry. The food you think about even when it's not in the vicinity. Maybe you'll never shake the grip this food has you on, but the first step is recognizing it. Take a minute to think about your food weaknesses. Once you know what they are, you can take extra measures to prevent overeating these particular foods, whether you avoid repeated exposure to this food or plan the rest of your day's intake planning to enjoy a bit of this favorite food.ACTION TIP: Make a list of your food weaknesses and the places you encounter them. Come up with solutions to avoid those encounters, like not venturing down the snack food aisle in the grocery store or choosing a different route to bypass the co-worker who always offers free doughnuts. Stick with your plan of avoidance until you build up the strength to face that food without giving up your control.

5. Keep a food journal. 
Keeping a food diary is the best weight-loss tool. One recent study published in the American Journal of Preventive Medicine found that dieters who kept track of their food lost twice as much weight as those who didn't. Writing down what you eat will encourage you to think about your food choices all day, and consider what you've already eaten and what you plan to eat later. This means you'll make conscious choices more often and usually curb your calorie intake as a result. Whether you jot foods down on a sticky note, keep a small paper pad in your purse or use SparkPeople's free Nutrition Tracker, writing down everything you eat will keep your calories in check. ACTION TIP: If you don’t' already, start tracking your food. Even if you don't list all the calories, fat or carbs you eat, even a simple list can make a big difference. Don’t forget to include beverages, sauces, condiments, and other small "tastes" in your log! Extra calories can be hiding in these items.

6. Use the proper plate method. 
Most meals we eat at home or in restaurants are backwards: big portions of meat and carbs and very few (if any) vegetables. If your plates put veggies in a supporting role, you're probably consuming too many calories and hurting your weight-loss efforts. Using a perfectly portioned plate can help! ACTION TIP: Fill half your plate with disease-fighting vegetables, a quarter with lean protein and a quarter with your whole grains. This method automatically piles your plate full of filling, low-calorie veggies that also provide fiber, vitamins and minerals to fight disease. It also helps control portions of starches and protein, which can sometimes become larger than necessary. Keep in mind that using a smaller dish still helps, even when using the proper plate method.

7. Pack in the protein. 
Studies show that protein plays a key role in regulating food intake and appetite; people who consistently consume protein regain less weight after a significant weight loss, too. Protein helps increase feelings of fullness because it takes longer to digest. When you skip protein in your meals and snacks, those pesky hunger pangs might encourage overeating! So get into the habit of consuming protein at each meal and snack. ACTION TIP: Stick to lean sources of protein: Beans, hummus, egg whites, lean meats, and low-fat dairy products (cottage cheese, yogurt, cheese, and milk) can all give you muscle-building proteins without added fat.

8. Doggy bag it. 
Portions served at most restaurants set you up for overeating. Sure, we want a good deal for our money, but it often comes at the price—our health. A full meal can contain more than 1,200 calories at some eateries, and that’s before dessert. Even if you have the best intentions to eat only half of your meal when it arrives, it can be hard to stop or know when you've reached the halfway point—especially if you're distracted while talking with friends and family. ACTION TIP: Take your good intentions one step further. Ask your server to pack up half of your meal before it hits the table. That way, you'll stop when you're halfway done and still have leftovers for tomorrow. It works because it's a clear "stop sign" in your meal (like #3 above) and most people aren't likely to dig into their doggy bag or take-out box before leaving the restaurant.

9. Eat breakfast. 
People say breakfast is the most important meal of the day for good reason. Studies show that people who eat breakfast have a lower BMI (body mass index) and consume fewer total calories each day than people who skip breakfast altogether. A professor at the University of Texas found that eating earlier in the day leads to lower total intake throughout the day. A common explanation is that eating breakfast allows a person to feel less hungry throughout the day. Another is that those who skip breakfast allow for “extra calories” later in the day because they skipped a meal, but in reality end up overshooting their energy goal. Whatever the reason, eating breakfast IS part of a healthy lifestyle and an important factor in healthy weight maintenance. ACTION TIP: Many people simply don't "feel hungry" in the morning or don't like how breakfast makes them feel. Start small. You CAN retrain your body to feel hungry and enjoy breakfast. Soon, you'll wonder how you ever skipped breakfast in the first place! Start with thesequick and healthy breakfast ideas.


With these tools as your defense, you’ll be on your way to a healthy weight in no time! Jot them down in your journal or keep them on a small sticky note to refer to when you’re out. With a little practice, you’ll finally be able to control your calorie intake without feeling deprived—or hungry!

-- By Sarah Haan, Registered Dietitian and Nicole Nichols, Health Educator

Selected Sources
De Castro, John. "When, how much and what foods are eaten are related to total daily food intake." Br J Nutr. 2009 Aug (4): 1-10.

Westerterp-Plantenga MS. "The significance of protein in food intake and body weight regulation." Current Opinion in Clinical Nutrition and Metabolic Care. 2003 Nov (6): 635 - 8.

Wansink B, Van Ittersum K, Painter JE. "Ice cream illusions: bowls, spoons and self-served portion sizes." American Journal of Preventitve Medicine. 2006 Sep 31 (3): 240-3

Mini-Challenge Winners

Last week we told you if you lost 2 lbs or more from week 3 weigh-in till week 4 weigh-in, your name would be put in a drawing for this fun Biggest Loser Daily Meal Planner... a white board you can mount and reuse every day! We had 21 participants hit a 2 lbs or higher loss last week, even WITH the Superbowl! That's dedication. But alas, there are only three winners and they are:

Trudy DeLaTorre
Tammy Worthington
Karen Souza!

You can pick up your prize next Monday at weigh-in!
There is no mini challenge this week, but be prepared...a big one is on the horizon, and you MUST be present at week 5 and week 6 weigh-ins to qualify for your chance to win!

Recovery Time!

We’re only one month into the new year and have already had a “holiday” featuring a large spread of less-than healthy foods. Yes, I’m talking about Super Bowl.

Whether you dove into a plate of nachos at a bar, ate one too many burgers at a party, or spent the day repeatedly reaching into a bag of chips in your recliner, odds are you’re ready to eat a little “cleaner” this next week. Rather than opting for something extreme like a diet or cleanse, I recommend following some basic tips that will get you back on track and help you stay there. Here’s how:

1. Cut back on sweets, processed snacks, and meat. These items are for the occasional indulgence, not everyday. If you wanted to get serious, you could give these foods up for a week or so, to allow your body to readjust to a new healthy routine, and to reduce cravings. 
2. Eliminate alcohol for awhile, or reduce to 1-2 drinks per weekend, and no alcohol during the week. 
3. Drink enough water. It’s easy to mistake thirst for hunger, so when you find yourself hungry or craving a snack, have a glass of water first. If you’re really hungry, you’ll still be hungry after the water, but at least you’ll know for sure. Water before a meal might also help you eat less at the meal (some research has shown this). 
4. Eat more fruits and vegetables. This does not mean add lettuce to your cheeseburger, but rather replace some of what you’re eating now with vegetables. If you normally have meat, mashed potatoes, and a vegetable for dinner, replace the potatoes with another lower calorie vegetable and choose a leaner meat. 
5. Don’t drink your calories. Stick to water and other calorie-free beverages like sparkling water, herbal tea, iced tea, and the occasional diet soda if you’re craving a treat. 
6. Avoid doing anything extreme. Like I mentioned above, avoid cleanses, “detoxes,” or any diet that requires you give up foods you love. These types of plans don’t last, so whatever bad habits you eliminate will soon reappear. Instead, make a commitment to reduce your consumption of unhealthy foods. 
7. Look for pleasure. Vegetable-based dishes can be just as delicious as more high-calorie food, if you venture outside the traditional steamed veggies and boring salads. Get creative (and use the ideas on Eating Made Easy!) so that you look forward to healthy meals instead of dreading them. 

Have a great, healthy, nacho-free week!

February 5, 2012 By Amelia