Look for fiber content on nutrition labels.
The "Biggest Loser" diet is a weight loss plan based on a hit television show originally aired on the NBC network. Contestants follow rigorous fitness programs and reduced-calorie eating plans to reduce weight in hopes of earning a monetary reward. Dieters follow recommendations from personal trainers, nutritionists and doctors. Following the "Biggest Loser" diet at home requires dedication and exercise.
Food
Dieters on the "Biggest Loser" plan, eat more meals while maintaining reduced calories. Nutritionists base calorie goals on current weight and goal weight. As dieters lose weight, the calorie goal lowers because the body needs fewer calories for energy. Set up a meal plan with six to seven meals and snacks per day. Dedicate 100 calories for each snack and divide the remaining calories between three meals, breakfast, lunch and dinner.
Choose whole foods high in fiber in place of processed foods with added fat and sugar. Examples of whole foods include green, leafy vegetables and whole grains. Fiber helps slow down digestion, curbing hunger between meals.
Exercise
Contestants on the "Biggest Loser" exercise several times per day. Dedicating six hours to exercise every day is impossible for most working adults. Begin your exercise program with 30 minutes a day. Slowly increase exercise duration to 45 minutes and eventually an hour. Some dieters require up to 90 minutes of exercise a day to lose weight.
Include aerobic exercise and weight training in a weekly workout plan. Aerobic, or cardiovascular, exercise burns calories by increasing heart rate and expending energy. Weight training builds lean muscle mass, important for bone growth and resting metabolic rate.
Buddy System
Dieters on the "Biggest Loser" plan utilize the buddy system to maintain healthy food choices and daily exercise. Contestants participate in group workout sessions and they eat together as a team. Off the weight loss ranch, choose friends or family members as part of a weight loss group. Schedule daily or weekly meetings where group members weigh-in and talk about weight loss strategies and difficulties. Plan exercise group times when members can meet at one location to exercise together.
Patience
Weight loss is a personal journey. No two weight loss journeys are the same. Write down food and beverage intake, weight loss goals and feelings about progress. Look back at your journal when the scale is not moving as fast as you would like. Weight loss plateaus are common, but simple changes in exercise routine and food intake is often enough to boost weight loss and break a plateau.
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