Do you find yourself impressed by how the contestants on the popular TV show Biggest Loser seem to lose so much weight, and then keep it all off? Do you want to see that kind of results from your own efforts? Here’s some good news — you can! The Biggest Loser’s diet-and-exercise routine is so safe that it’s endorsed by many doctors, dietitians, and nutritionists.
The diet is fairly simple — you’ll just have to remember the numbers 4-3-2-1. This stands for 4 servings of fruits and vegetables, 3 servings of lean protein, 2 servings of whole grains, and 1 “extra” serving of your choice — alcohol, sweets, oils, or healthy fats, all under 200 calories. This is the amount of food you’re allowed to take in every day.
Basically, you divide your 4-3-2-1 servings across five meals during the day — breakfast, morning snack, lunch, afternoon snack, and dinner. You’ll notice that these meals are quite small, which is okay — they’re packed with protein and fiber, making you feel fuller with less calories. And if you still find yourself hungry, no problem — you can eat more than your allotted 4 servings of fruits and vegetables!
And finally, you’ll need to drink water. For good health reasons, you’ll want to drink around 8 glasses of pure water every day — more if you exercise a lot. And speaking of exercise…
No matter how popular the diet is, it’s no good without exercise! The Biggest Loser diet involves plenty of exercise. You’ll start with 30 minutes a day, and as your strength and stamina improves, you’ll work your way up to 90 minutes a day — very doable!
But that doesn’t mean you’ll be jogging on the treadmill for an hour and a half. You’ll need to diversify your training between cardio exercises to burn fat, resistance exercises to build muscle, and interval training to build even MORE muscle.
Why the need for muscle? Simple — every pound of muscle you put on will burn through 10-50 calories of fat per day, even when you’re just resting! That’s 1-5 pounds of fat burned in a year per pound of muscle. And on this diet, you’ll be putting on at least a few dozen pounds of muscle!
The great thing about muscle is that it’s more dense than fat. You might weigh the same, but you’ll look smaller, leaner, and healthier. After all, it’s not just the bright numbers on the weighing scale — it’s also about how you look and feel about yourself!
So go ahead — look for good fruits, vegetables, lean protein, and whole grains you can include in your new Biggest Loser, home edition diet! Also, get advice on which cardio, resistance, and interval training routines you can try.