Lose Weight With Medifast


Medifast (Photo credit: socialwoodlands)


The Medifast 5 & 1 Plan is the basic plan for weight loss used by most Medifast         clients. Medifast Meals are low-fat and have a low glycemic index. They are safe for clients with type 2 diabetes. Many have been certified gluten-free by the Gluten-Free Certification Organization, with more certifications to follow. In addition, through continual research and careful testing, Medifast has developed special meal plans so that more of our clients can use Medifast products to successfully lose weight and maintain a healthy lifestyle. Medifast         has developed plans for vegetarians, people with diabetes, teens, seniors,nursing mothers, people with gout, and people undergoing bariatric surgery. We also have detailed plan information for those taking anticoagulants and for those who choose to avoid soy.


        Studies prove that when it comes to adopting healthy habits, encouragement and         understanding can make a big difference. Medifast helps you achieve long-lasting weight-loss results through the power of clinically proven nutrition, along with the support you need to make lasting changes. Because everyone is different, we offer you four ways to get support for your weight loss, depending on your  personal preference: You can purchase Medifast directly online or through our  Contact Center, and get encouragement and information from         MyMedifast, our online support community. You can choose Take Shape For Life and get a knowledgeable Health Coach who will guide you through the program for free. You can visit a Medifast Weight Control Center for a comprehensive program and personalized         counseling. You can work directly with your physician. Medifast will meet you whenever you’re ready, wherever you are in your weight-loss journey, helping you regain hope, health, and happiness.


You can order Medifast products online or call  us at (800) 209-0878. Your Medifast Meals will be shipped directly to your door. With over 70 different foods and flavors,         you’ll find plenty of things you’ll like. You can choose specially priced packages or pick your own favorites. Medifast is economical, too. The cost for your Medifast Meals – five of your six daily meals on the Medifast 5 & 1 Plan – is only about $11 a day. And,because you can lose weight so quickly on the Medifast 5 & 1 Plan, you can spend less to lose the same amount of weight compared to other weight-loss plans.Medifast was developed by a physician, and has been recommended by more than 20,000 doctors since 1980. Medifast products are scientifically formulated to be filling and satisfying so you don’t feel hungry. You lose weight quickly – up to 2  to 5 lbs per week. And each Medifast Meal is fortified with vitamins and nutrients,so you lose pounds and inches without losing out on essential nutrition.


The Medifast 5 & 1 Plan for weight loss is simple. Each day, you eat six times,once every two to three hours. The plan puts your body in a mild fat-burning state so you lose weight quickly and safely without taking weight-loss drugs or missing out on nutrition. You choose five Medifast Meals (the “5″) and one self-prepared Lean & Green Meal (the “1″), consisting of measured portions of lean protein and non-starchy vegetables. You can make the Lean & Green Meal yourself, or order it in a restaurant. The plan is easy to follow, with no guesswork and no counting of carbohydrates, calories, or points. Medifast Meals are portable and are         either ready to eat right out of the package or mix easily with water. It’s the perfect fast weight-loss plan for those with busy lifestyles. It’s even easy and convenient to chart your progress using the logs on MyMedifast.com, your one-stop online home for weight-loss support, information, and connections with other Medifast clients.


Up to 85% of people who lose weight on diets regain that weight within a year, often with additional pounds. To counteract this trend, Medifast supports you with a new, comprehensive, multi-focal approach to prevent weight regain once you have reached your healthy weight goal. As you transition out of the Medifast 5 & 1 Plan over several weeks, you’ll gradually reintroduce additional healthy foods and increase your calories to meet your body’s individual calorie requirement for weight maintenance. The Maintenance Plan uses sound principles of proper nutrition and portion control to “retrain” your brain and body to be satisfied with appropriate portions of healthy food choices. That way, you can enjoy the benefits of a healthy weight and improved well-being for months, years – or forever!                                                                                                                                                                             Calorie, diet, dieting programs, Eating, Fitness, Food, Health, Human nutrition, Loss Weight, Medifast, Medifast Meal, Nutrition, Portion control (dieting), Serving size, Top weight-loss, Weight, weight loss, weight loss programs, Weight Loss Tips

Skillet Shrimp with Tomatoes and Feta

 Reblogged:from specialk.com                                        Ingredients


  1. In small nonstick skillet coated with cooking spray cook garlic over medium-high heat about 30 seconds or until fragrant. Stir in tomatoes, oregano, salt and pepper. Cook and stir about 2 minutes or until tomatoes are soft.
  2. Add shrimp and onions. Cook and stir for 2 to 3 minutes or until shrimp turn opaque. Sprinkle with cheese.                                                                                                                  Chicken, Cook, Cooking, Cooking spray, Feta, Food, Garlic, Health, Human nutrition, Shrimp, Tablespoon, Teaspoon, Tomato, Top Weightloss

Veggie-Bacon Avocado Sandwich

Reblogged:from specialk.com                                               Ingredients

3 Morningstar Farms®Veggie Bacon Strips                               1/2 medium ripe avocado, seeded, peeled and mashed (about 1/4 cup)                                                                                                                1 teaspoon lemon juice                                                                            1/8 teaspoon salt                                                                                         3 to 4 drops liquid pepper sauce                                                               2 slices whole grain bread, toasted                                                                                                             1 lettuce leaf                                                                                                                                                     4 thick slices plum tomato or 2 thick slices tomato


  1. Cook Morningstar Farms®Veggie Bacon Strips according to package directions.
  2. Meanwhile, in small bowl stir together avocado, lemon juice, salt and pepper sauce. Spread on one side of each toast slice. Place lettuce leaf, tomato slices and baconstrips on top of one slice. Top with remaining toast slice, avocado mixture side down. Cut in half. Serve immediately.
    Avocado, Bacon, Cooking, Fitness, Fruit and Vegetable, Health, Home, Human nutrition, Lemon juice, Sandwiches, Toast, Top Weight loss, Weight, Weight Loss Tips

Add a Little Flax to that

Flaxseeds are a great source of fiber,plus it has many other benefits as well.Just sprinkle ground flax over your breakfast, add it to a smoothie, or mix it into your salad.There are many ways to use ground Flax. And it is a huge boost to any weight loss plan.It’s hard to find foods that are this high in fiber,That have both soluble and insoluble fiber.                                                                                                                                                                                                                              Soluble fiber slows down the passage of food across the valve that sends signals from the small intestines to the large intestines.Your body then receives appetite-suppressing signals that tell you you’re full.When this process is slowed down, your blood sugar remains stable and you stay feeling full or sated for longer

Insoluble fiberdoesn’t really break down, but it pushes things through the digestive system. One ounce of flaxseed provides 32 percent of your daily dose of fiber, so you’ll eat fewer calories and feel more energetic throughout the day.But that’s not all,Flaxseeds are also low in carbs, high in vitamin B, and an excellent source of omega-3 fatty acids,as well as omega 6. Flaxseeds have also been known for lowering bad cholesterol levels,blood pressure,and helps control hot flashes in women, and enlarged prostate symptoms in men

You can buy flaxseed already ground,they will last about six weeks in the fridge.Or you can buy them whole and grind them yoursel.Just remember if they are not ground, the seeds will pass through your system whole, there for you won’t get all the nutritional benefits from them.

You can take your 2 tablespoons all at once, or split up your dose throughout the day, making each meal more fulfilling and you will do less snacking in between meals.

Benign prostatic hypoplasia, Blood sugar, Calorie, diet, Dietary fiber, Eating, Flax, Food, Health, Human nutrition, Loss Weight, Nutrition, Top Weight loss, Weight, weight loss, weight tips

Fat In Foods: 7 Eats With More Fat Than A Stick Of Butter

Reblogged:from Huffington Post                                                                                                                       You wouldn’t sit down to dinner at your favorite restaurant and order a stick of butter a la carte. You’re too smart for that — you know there’d be lots of calories and little nutrients and, most of all, lots and lots of fat.

But some of the cheesy entries and meaty meals you’re ordering are packed with just as much fat — or more. There’s a total of 92 grams of fat in a stick of butter, much more than the maximum amount recommended for an entire day on a healthy diet.

The Dietary Guidelines For Americans recommend limiting fat intake to 20 to 35 percent of your daily calories. (A gram of fat provides 9 calories.) For a 2,000- calorie -a-day diet, that means anywhere from 44 to 78 grams of fat a day won’t push you over the edge. Most Americans don’t have to worry about not getting enough fat; in fact, our diets are too heavy in saturated and trans fats and skimpy on the healthy, unsaturated kind, found in good-for-you foods like fish, olive oil and nuts.

Unfortunately, it’s too easy to find foods — especially on the menus of your favorite chain restaurants — that trample those daily fat recommendations in one fell swoop. Here are seven of the worst offenders. Let us know in the comments what other fat traps you’ve spotted — or even eaten!    When health experts say to eat fish a couple of times a week, they don’t mean any and all fish.
Not only are certain types healthier for you (and the environment), but how the fish is prepared also makes a big difference, with fried dishes of course being the worst offenders.
No one expects fish and chips to be a healthy choice, but Applebee’s New England Fish & Chips has a jaw-dropping 138 grams of fat, about the same as one and a half sticks of butter and more than enough fat for three days.                                                                                                  diet, Health, Human nutrition, Nutrition, Butter, Calorie, Diet food, Gram, Olive oil, Saturated fat, Fat, Trans fat, Applebee, Center for Nutrition Policy and Promotion, fat in food, fats in food, fatty foods, fat food

Gluten For Dummies: Real Tips From a Nutritionist

Reblogged:from Huffington Post                                   Real tips from nutritionist Heather Bauer                          “Gluten Free” is everywhere: supermarkets, magazines, and celebrity diets. Is it good for you? Does it have real health advantages? Can it help you lose weight and stay healthy? As a nutritionist to celebrities and professionals alike, I get these questions constantly. With all the hype, it’s easy to forget that there is an actual medical reason for cutting out the gluten.

What is gluten, anyway?

Gluten is a protein found in certain types of grain — wheat, rye, barley — that can cause an autoimmune reaction in the small intestine, resulting in symptoms ranging from stomach pain to nutrient malabsorption.
People that suffer from this are often diagnosed with celiac disease, which affects more than 3 million Americans nationwide. The most effective solution is a strict, gluten-free diet.

Just how many people can’t tolerate gluten?

A much wider audience is suffering from milder symptoms of gluten intolerance than previously realized — nearly 18 million Americans. Those with even the slightest bit of intolerance are turning their focus to gluten-free foods to alleviate these uncomfortable side effects.
Should I go gluten-free?

Stocking up on every food item that touts the “gluten-free” label seems like a no-brainer — but that’s not always the best-case scenario. Gluten binds foods like pretzels and cake together. Without it, food companies are forced to add extra fat and sugar to make up for the lack of texture and flavor. Hello, extra calories!

Gluten-free foods can be quite expensive, too (bread at $6?). These products may be the remedy to your GI issues but could be causing a thickening waistline and a thinning wallet.

My advice: Seek out foods that are naturally gluten-free, instead of trying to eat something that’s trying to be something it’s not.

5 gluten-free carbs that won’t break the bank or widen your waistline:

Oatmeal — I get this question all the time: “Is oatmeal gluten-free?” The answer is yes, naturally it is. That being said, oats are usually processed in food facilities that also contain wheat products so the chance of cross contamination is high.  However, there are companies that have isolated, specialized farms that produce gluten-free grains without this concern. Bob’s Red Mill has an entire line of oat products ranging from quick rolled or steel-cut oats to GF oat flour. Pick your pleasure!

Polenta – This freshly ground corn product actually yields a lot of options. Trader Joe’s offers an organic variety that works great as a substitute for pasta or used as a pie crust in an egg white and spinach Quiche.

Since polenta is gluten-free to start with, you won’t find any extra sugar or fat. A 1/4 tube serving is only 70 calories and provides two grams of protein.

Buckwheat — People usually group buckwheat into the cereal grain category, but it’s actually a fruit seed related to rhubarb and is packed with magnesium and phosphorous.

Replace rice side dishes with buckwheat or add to soups instead of using noodles. Besides its hearty flavor, buckwheat satisfies hunger with six grams of protein and five grams of fiber per one cooked cup serving.

Wheat free tortillas – Going Gluten-free can make sandwiches and wraps difficult. Using a low-calorie, wheat free tortilla makes an excellent substitution. French Meadow bakery uses tapioca starch and rice flour to make a delicious wrap at only 120 calories.

Amaranth – One of the lesser-known grains, amaranth contains more protein than wheat in a form that is more readily available to the body. When compared to other grains, it’s also the front-runner in calcium, iron and an important amino acid called lysine.  You can find amaranth in one of my favorite fiber bars by Oskri.

Try all of these alternatives and see how gluten-free works for you. It might make you feel fuller, healthier, and refreshed. But don’t let it rule your life.

As I’ve written about extensively in my books The Wall Street Diet and Bread is the Devil, it’s important to live your life, not your diet.

Bread, Coeliac disease, diet, Food, Gluten, Gluten Free, Gluten-free diet, Human nutrition, Loss Weight, Special Diets, Top weight-loss, Wheat
A choice of savoury and sweet gluten free crepes

A choice of savoury and sweet gluten free crepes (Photo credit: Wikipedia)

Gluten Free Vegan Quiche

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Lose Weight With”Sensa”

Sensa is an all natural weight loss system that helps you to feel full faster so that you will eat less and lose weight.This is because the urge to eat is regulated by a specific portion of the brain called the satiety center.And as you eat, smell and taste receptors send messages to the brain, which releases hormones that trigger your body’s “feel full” signal.So by enhancing the perception of smell and taste, Sensa Tastants speed up the process of sensory-specific satiety so you are less inclined to overeat.If your struggling  with weight loss give Sensa a try.       How Sensa Works:                                                                                                                              The Scents from the Sensa Tastants travel through the nose and tongue to nerve receptors. The receptors then send signals that stimulate the olfactory bulb and the taste center in the brain.The olfactory bulb signals the satiety center in the hypothalamus which sends signals to the pituitary gland. The pituitary gland releases hormones that suppress hunger and appetite.                                                                                                                                      Sensa merely helps you eat less of the foods you love and gain greater satisfaction from smaller portions. The Sensa shaker contains “salty” and “sweet” Tastants. You just sprinkle the sweet Tastants on all sweet foods and the salty Tastants on everything else. If you are unsure if a food is sweet or salty, then use the sweet Tastants. Before you know it, your body is craving less and you’re losing weight.

Although the Tastants are labled as salty and sweet, they are used only as guidelines for the types of food they should be sprinkled on. Tastants do not make food taste salty or sweet in fact, they don’t change the taste of food at all. Also, salty Tastants contain less than 1 mg of sodium, and sweet Tastants contain NO sugar.Each Sensa Starter Kit comes with Sensa Tastants,User Guide,Tracking Log,and a How-To DVD Sensa is Clinically proven. with an  Average weight loss of 30.5 lbs in 6 months.                                                                              Body weight, Diet food, Food, Health, Loss Weight, Odor, Olfactory bulb, Portion Control, Portion control (dieting), Programs, Sensa, Tastant, Top Weight loss, weight loss, weight loss programs

Roasted Veggie Melts

Reblogged:from Inspiredweightloss                                                                                                                                                                                                                                                                               Ingredients

1 small head broccoli, cut into small florets (stalk discarded)                                                              1 tablespoon olive oil                                                                                                                           Coarse salt and ground pepper                                                                                                                   4 Portobello mushrooms (stems removed), sliced 1/2 inch thick                                                        1 large red bell pepper (ribs and seeds removed), sliced 1/2 inch thick                                          1/4 cup light mayonnaise                                                                                                                              1 small garlic clove, crushed through a press                                                                                           4 thick slices country bread (preferably whole grain)                                                                            1 cup part skim mozzarella cheese, shredded


  1. Heat broiler, with rack set 4 inches from heat. On a rimmed baking sheet lined with aluminum foil, toss broccoli with oil; season with salt and pepper. Broil, tossing once or twice, until broccoli begins to char, 4 to 6 minutes.
  2. Add mushrooms and bell peppers to sheet; season with salt and pepper, and toss to combine. Broil, tossing once or twice, until vegetables are tender, 8 to 10 minutes more; set aside.
  3. Meanwhile, in a small bowl, combine mayonnaise and garlic; season with salt and pepper. Place bread on a work surface. Dividing evenly, spread with mayonnaise mixture, and top with vegetables, then cheese. Place on baking sheet, and broil until cheese is melted and lightly browned, 2 to 4 minutes.                                                              Health, Food, Human nutrition, Nutrition, Olive oil, Black pepper, Cooking, Sheet pan, Garlic, Broccoli, Bell pepper, Mozzarella, Kosher salt

Weight Loss Success: Steve Quillen Bought A Harley And Lost 127 Pounds

Reblogged: from Huffington Post                                                                        Weight Loss Success: Steve Quillen Bought A Harley And Lost 127 Pounds.      I think success storys are great becouse they are full of inspiration for others. So here is another story.                                                                                               Name: Steve Quillen                                                                                                  Age: 59                                                                                                                        Height: 5’10″                                                                                                              Before Weight: 339 pounds

How I Gained It: I let myself go in the last 10 years, falling into a sedentary lifestyle and less than sensible eating patterns. I could not weigh myself for a while because my scale would not register over 300 pounds. When I started to lose weight, I weighed in at more than 339 pounds. That’s the last recorded weigh in by my doctor, but I continued to pig out over the fall and winter before I actually buckled down and started the trek.

First and foremost, you should know my line of work. I install soda fountain units and systems for various restaurants, cafes, bars and bistros. I am exposed to just about every food you can imagine. Many times, we were offered freebies: eye-popping pizzas, sandwiches, buffets and desserts. My diet consisted of pizza, fried chicken, burgers, biscuits and gravy (one of my all-time favorites), in addition to Mexican, Asian and Italian food. There wasn’t much I didn’t like or try.

Breaking Point: My weight loss story really began when I purchased a Harley Davidson about two years ago. At the time I bought my Harley I really hadn’t ridden a motorcycle since the early ’80s. I grew up riding but had not revisited the excitement until a few years ago. My co-workers owned and rode various bikes and encouraged me to take the plunge and buy one. Although a Harley has plenty of power to pull a big boy down the highway it takes a certain amount of strength and ability — both mental and muscular — to maneuver the bike safely and comfortably.

As I grew into the bond with my iron horse I found myself enjoying the fellowship and lifestyle of motorcycling. There was something missing from the experience — so I set out on a change of eating habits to lose the extra weight.

How I Lost It: I became a vegetarian and I haven’t looked back. There has been so much negativity about meat these days that I simply thought it best and healthiest to just give it up altogether. I use the calories elsewhere in my diet to make a more satisfying meal.

I gave up fast food and the usual fare that goes with the lifestyle of a biker, the fries, dogs, steaks, barbecue and burgers. I doubt that there are that many vegetarian bikers on the road. It’s been a little more than a year now, and I have lost 127 pounds in the process. I eat only healthy foods and occasionally splurge on veggie pizza or veggie fajitas. I do eat eggs and cheese and take supplements to make up for some of the protein. I consume many vegetables and whole grains, along with lots of water and the occasional diet drink, beer or wine.

I can tell you my bike is much faster these days, and I am much more comfortable during and after rides. It pays to be healthy when you ride: It is a much more enjoyable hobby! Losing weight is no easy task, and it takes a lot of encouragement to stay with it and carry it out, but it can be done at any age. People say that the older you get the harder it is. I don’t believe that. It’s the lifestyle we adopt and adapt to. I would encourage anyone to get out and be active whenever possible and make good choices when eating. It doesn’t mean you have to give up eating out or having fun on a ride, you just make more sensible decisions when doing so.

After Weight: 212 pounds — and still dropping 2012-03-27-Steve2.jpg


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Tips from ‘The Biggest Loser’

Biggest Loser Pinoy Edition JM Oloris

Biggest Loser Pinoy Edition JM Oloris (Photo credit: audiovisualjunkie)

Reblogged: from WebMD                                   Here are some great tips from The Biggest Loser show that you can use at home to guide you along your weight loss jorney.They have also provided a sample meal plan.                            There are multiple factors that can trigger a person to finally make the necessary changes to lose weight. It could be a trip to the doctor and a diagnosis of type 2 diabetes or heart disease. Parents who cannot participate in family life (because of weight or health issues) are motivated by their desire to be able to join their kids. Other motivators are negative experiences, such as trying to squeeze into an airline or movie theater seat, buying extra large-sized clothing, or no longer being able to wear their wedding ring. The psychological impact of feeling inferior because of size or any of the stigmas associated with overweight people can be powerful motivators to get down to a healthier weight.What are some of the habits that caused the contestants to become overweight?

No two people are alike, but in general, before coming to The Biggest Loser ranch, contestants skipped meals, ate large portions, drank too many liquid calories, ate too much white stuff (sugar, potatoes, rice, pasta, bread), and did not get enough exercise or eat enough fruits and vegetables. Most people didn’t have a diet plan, ate on the run, standing up, in their cars, or at their desks. Most importantly, they prioritized everything over their own health, and food was more important than the number on the scale.

Can someone at home expect to see results similar to the contestants on the show?

Yes, they can be successful, but not in the same way as the contestants on the show. It is a reality show, but it is not reality for most people to have a trainer, incredible equipment, fabulous food, cooking experts, and the luxury of weight loss as your full-time job.

And don’t expect huge weekly weight loss like on the show. Shoot for 2-3 pounds a week. Larger people may lose more in the beginning, and anyone who has never exercised will see bigger results once they start moving more.

We try to impart education on the show to help people lose weight at home. Seeking professional help from doctors and registered dietitians, along with using our guidelines, can help most people find success.What are your best weight loss tips to help people at home get results?

If you really want to get the scale moving, one of the biggest first steps is to lose the white stuff, like sugar, white bread, pasta, rice, and potatoes. It sounds simple, but can be a really big change. Most people don’t realize how much sugar and refined flour is in condiments, breads, tortillas, muffins, baked goods, and bagels. Start by replacing white bread, rice, and pasta with whole grains, and instead of cakes, cookies, and candies, eat more fruit.

Keep in mind that the quality of the calories is just as important as the quantity. If you focus more on eating nutrient-rich foods, you don’t have to worry as much about calories.

Start recording what you eat in a food record. Just by writing down what you eat, you take ownership that you ate it — and that can be a powerful motivator to eat more healthfully.

Find a fitness routine that you can stick with on most days.

What type of diet do the Biggest Loser contestants follow?

Calorie levels are individualized for each person, but in general we rarely go below 1,200 or above 2,400 calories per day. With the exception of skim milk, most of the calories come from food instead of beverages because food is more filling than drinks. The food selection is based on nutrient-rich foods that provide good nutrition, fiber, and meal satisfaction for the least number of calories.

Here is the nutritional breakdown of the diet they follow:

  • 45% of calories from healthy, whole-grain carbs.
  • 30% of calories from lean protein from chicken, turkey, dairy.
  • 25% of calories from healthy fats like olive oil, nuts, seeds, and avocado.
  • 3 meals plus 2 snacks daily.
  • 4 cups of fruits and vegetables daily.

When contestants are hungry or tired, we reevaluate the food budget to make sure they are getting enough food to fuel their activities and that the combination of foods is satisfying. In fact, at times we have trouble getting them to eat all their calories. On the flip side, when the scale gets stuck, we might cut back on the grains.

What is the role of a registered dietitian on the show?

Prospective cast members come out for a week, and during that time I conduct a nutritional assessment and diet history. Once they are selected, I see each one for an individualized consultation about their diet plan and give them instructions on the importance of keeping a food record, which they send to me daily. From their food records, I create a spreadsheet to ensure they are getting enough nutrients and food.                                                                              How are meals prepared for cast members?                                             Our goal is to educate them on healthy cooking techniques and weighing and measuring normal portions, and to provide them a full refrigerator of healthy foods they use to prepare their own meals. We have a library of delicious recipes, and bring in guest chefs to share their healthy cooking techniques. For the most part, because their days are so full, cooking is simple. So a typical meal may be a grilled chicken breast, salad, veggies, and a whole grain.

Part of the process is to help the cast learn how to prepare meals so they can continue to do so when they leave the show, because many of them have never cooked and relied on eating out, and on packaged and convenience foods.

What is your secret to helping cast members keep up their new healthy lifestyles when they leave the show?

Generally, if they are still in the weight loss phase, their diet plan does not change much until they reach their weight goals. They also have my contact information if they have questions or need my help.

Most of the contestants continue working out hard and following the diet plan because they all come back for the finale, and that competitive spirit helps them stay focused on eating healthy and exercising. For continued success, we advise them to change the environment that led them to being overweight and surround themselves with people who are supportive.

How does competition help people lose weight?

Whether it is on our show or with your friends at work, contests establish timeframes to help people stay focused on their goal of improving health and losing weight. That sets up the framework that becomes reinforced when the numbers on the scale go down and they start to see positive changes. It gives people happiness, confidence, and a feeling of satisfaction that working together with like-minded people can help you achieve your personal goals.

What kinds of exercise are recommended for people at home?

First, check with your doctor before you start exercising.

Just moving more is a great way to start, and then push yourself out of your comfort zone to be more physically activity. Walking the dog is a good start but it doesn’t constitute a workout. Set up an evaluation with a fitness trainer to establish a basic routine that works all your muscle groups and includes aerobic activity and strength training. Strive to incorporate a workout into your daily routine on most days.

How do contestants keep the weight off after the spotlight is gone?

Long after the finale and lots of lost weight, contestants stay in touch with each other and continue to share a wonderful support system. The support they receive from their communities, peers, family and friends is critical to their continued success. Several contestants flew to San Francisco to compete in a marathon together. They have Facebook groups, and many go on to be motivational speakers to share their success stories. All of these things help them stay focused on their personal commitment to eating healthy and exercising.

Once they achieve their goal weight, they slowly dial-up the calories in increments of 50-100 and dial down exercise intensity to find the sweet spot of maintenance. Many folks continue to keep a food journal. By the end of the show, they are walking calorie counters who understand the role of calories in and calories out as the formula for weight loss.

What motivates most people to keep the weight off?

They are so happy and proud of their accomplishment and never want to go back to those negative feelings associated with being obese. The seductive feeling of happiness and what a healthy body feels like is intoxicating and matters more than food.

Sample ‘Biggest Loser’ Diet Plan

Here’s a sample day on the Biggest Loser 1500-calorie diet plan:


  • 1/2 cup fresh diced melon
  • Oatmeal (1/2 cup dry old-fashioned oatmeal, cooked with 1 tablespoon ground flax and 1 cup water), sprinkled with cinnamon and 1 tablespoon chopped walnuts).
  • 1/2 cup fat-free vanilla yogurt
  • Mint tea

Midmorning Snack

  • 1 fresh pear, sliced and topped with 1/2 cup fat-free ricotta and drizzled with 1 teaspoon honey


  • Mediterranean turkey pita sandwich made with one 4-inch whole-wheat pita bread, 4 1/2 ounces thinly sliced lean turkey breast, 1/2 roasted red bell pepper, 2 pieces Romaine lettuce and 2 teaspoons mustard
  • Sparking water with orange slice

Midafternoon snack

  • 1 nonfat mozzarella string cheese stick
  • 1 medium orange


  • 4 ounces grilled lean flank steak with 2 grilled Roma tomatoes
  • Large tossed salad (2 cups mixed greens, 1/4 cup sliced cucumbers, 1/4 cup sliced mushrooms) with 2 tablespoons light Caesar dressing
  • 3/4 cup whole wheat couscous
  • 1 cup nonfat milk

Evening Snack

  • 3/4 cup nonfat Greek-style yogurt with 1/4 cup low-fat granola and 1/4 cup fresh blueberries