How to Lose Weight on the Biggest Loser Diet

The Biggest Loser diet plan contains no gimmicks; you will lose weight by changing your diet and by performing intense exercise. These tips will help you to be successful as you undertake the Biggest Loser diet.

Steps

Method 1 Find Your Motivation

Each person has unique reasons for wanting to lose weight. Before you start The Biggest Loser diet, think about why you want to be thinner. When you have difficulty during the process, remember your motives for losing weight.

1. 1 Losing weight will help you to be healthier. Many people choose to lose weight to improve their health and to prevent serious diseases down the road. Some diseases that have a strong correlation with obesity include:
   • Heart disease. Being overweight increases your chances of having high blood pressure, which can lead to stroke, plus abnormal levels of blood cholesterol. Heart disease is the leading cause of death for both men and women in the United States.
   • Type 2 Diabetes. Carrying excess weight and having a sedentary lifestyle can lead to the development of Type 2 Diabetes. Left uncontrolled, this disorder can lead to heart disease, kidney disease and blindness.
   • Cancer. Overweight men have a 33 percent greater risk of dying from cancer, and overweight women have a 55 percent greater risk of dying from cancer. Overweight men have more prostate and colorectal cancer, while overweight women have more cancers of the gallbladder, breast and reproductive system.
   • Osteoarthritis. Being overweight can increase the wear and tear on your joints, which exacerbates the pain and debilitation associated with osteoarthritis.
   • Sleep apnea. In addition to causing poor sleep and daytime fatigue, sleep apnea is a risk factor for other more serious diseases.
2. 2 Exercise and good nutrition will improve your physical appearance. Losing weight will help you to improve the way that you look, but you also need to accept the way your body looks now. Different clothes, an updated hairstyle and makeup can help you to start feeling attractive today.
3. 3 Losing weight will help you to look great in clothes. Being overweight limits your options for fashionable clothing. When you are thinner, you will wear clothes like a bathing suit, a negligee or a designer sports jacket with more confidence.
4. 4 Exercising to lose weight will improve your fitness. When you are more fit, you will feel athletic, and your body will more efficiently burn fat and build muscle. Your self-confidence and self-esteem will improve because you feel confident in your appearance.
5. 5 Changing your relationship with food will help you to feel normal because your life will not revolve around food. Instead of using food to medicate yourself against stress and emotions, you will develop healthier habits. When you overindulge occasionally, you’ll be able to exercise to work off the weight.  
6. 6 Losing weight can improve your relationships. When you feel confident about your appearance, you can feel more confident about dating and intimacy. You may also feel more comfortable in social settings, which will help you to be happier and more socially active.
7. 7 A healthy weight will increase your self-esteem and self-confidence. Looking good will help you to feel positive about yourself, which will help you to accomplish more of your goals in life.

Method 2 Get the Basic Equipment

The Biggest Loser diet requires a few simple tools. Before you start the diet, be sure to go shopping for the things that you need so that you are well equipped to start the process.

1. 1 Purchase a calorie-counting guide. Choose a user-friendly book that will help you to know the calorie counts of common foods, particularly when you go to restaurants. You can also find a great deal of calorie information online.
2. 2 Invest in a food scale, measuring cups and spoons. These tools will help you to learn about healthy portion sizes and to manage your portion control.
3. 3 Buy a notebook to use as a food journal or download a smartphone app for tracking your food intake. Purchase something that you can carry in your purse or pocket. People who record what they eat have more success with weight loss.

Method 3 Follow the Plan

The Biggest Loser diet is about eating healthy food, engaging in exercise and supporting others who are going through a weight loss journey. You will also need to work to change the habits that made you become overweight.

1. 1 Eat to lose weight. Follow the Biggest Loser meal schedule and meal plans for proper nutrition, appropriate portion sizes and decreased hunger.
2. 2 Follow the exercise plan. Engaging in both cardio and strength training workouts will help you to burn fat and shape muscle so that you feel and look your best.
3. 3 Develop winning habits. Tips from people who have successfully met their weight loss goals will help you to erase bad habits and replace them with smart, healthy habits.
4. 4 Start a weight loss challenge. Challenge your friends, family and co-workers to see who can lose the largest percentage of their body weight. The competitive spirit combined with the support of other people will help you to be successful.
5. 5 Attend a Biggest Loser camp. Think of attending camp as an investment in your future. Choose from three beautiful settings and treat yourself to a week of intense learning, excellent food and great activities.

Method 4 Maintain Your Weight Loss

After putting in so much effort to meet your weight loss goals, you will want to make sure that you don’t return to the habits that made you unhealthy. Follow these steps to maintain weight loss after completing the Biggest Loser diet.

1. 1 Eat a disciplined diet. Keep your calories down, avoid refined carbohydrates and sugar, eat smaller portions and incorporate fruits and vegetables. Also, make sure to eat 4 to 6 times per day to keep your metabolism going.
2. 2 Stay realistic. Don’t expect to never have treats again for the rest of your life. Build treats into your daily calorie plan or compensate for treats by performing more calorie-burning exercise the next day.
3. 3 Continue engaging in exercise. Past Biggest Loser contestants have maintained their weight loss by exercising 3 to 6 times per week for 60 to 90 minutes per workout. They also vary their workouts so that their bodies don’t become used to a certain routine.
4. 4 Be accountable to yourself. Continue keeping a food journal, weigh yourself weekly and keep some pictures of yourself from the period when you were overweight. These reminders will keep you on track and will help you to stay motivated to maintain the weight loss that you’ve worked so hard to accomplish.

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