the biggest loser 30-day jump start: lose weight, get in shape, and start living the biggest loser...

TableofContents

TitlePageCopyrightPageChapter1-Ready...Set...Jump!

SignYourselfUpYouHavetoHaveaPlanVarietyIstheSpice...PutYourselfonaPedestal

Chapter2-There’sNoPlaceLikeHome

ShanonThomasAubreyCheneyCarlaTriplettCathySkellNicoleBrewerDavidLeeLauraDenouxSioneFaEstellaHayes

Chapter3-TheWhat,When,andHowofEating

GiveYourTasteBudsaChanceNoCheapCaloriesCarbohydrates,Protein,andHealthyFats(NoWhiteStuff)

Chapter4-BuildingaFitnessFoundation

1.AssessWhereYouAreToday2.MakeaPlan3.BuildaTeam4.MoveIt!5.GatherYourEquipment6.GetFITTE

CircuitFormatsGeneralWorkoutGuidelinesYourWeeklyProgress

Chapter5-30DaysofTransformation

Day1-MakeUpYourMindNowDay2-WhoAreYouDoingThisFor?Day3-GetSelfishwithYourTimeDay4-ThePowerofaListDay5-PickYourTeamCarefullyDay6-BreakItDownDay7-YourCheatingHeartDay8-OntheRoad:ThinkOutsidetheGymDay9-OntheRoad:TheInconvenienceStoreDay10-TheFast-FoodTrapDay11-GetComfortablewithBeingUncomfortableDay12-TheDreadedPlateauDay13-DiggingDeepDay14-WhatIsHunger?Day15-ZzzzzzDay16-TakeStock!You’reHalfwayThereDay17-ConfessionsoftheScale#1Day18-ConfessionsoftheScale#2Day19-ActAsIfDay20-You’dBeSurprised...Day21-KeepPeelingBacktheLayersDay22-TakeaDailyBreakDay23-TheJoyofMovementDay24-ConfrontingtheMenuDay25-BecomingaRoleModelDay26-LovetheMirrorDay27-MakeBestFriendswithYourselfDay28-WhereAreYouNow?Day29-OpeningUpDay30-Congratulations!

Chapter6-NowWhat?

SuccessBreedsSuccessKeepYourEyesonthePrizeStayVigilantNoRemorseBeYourOwnBestFriend

It’saBiggestLoserWorldContributorsAcknowledgements

NoticeThisbookisintendedasareferencevolumeonly,notasamedicalmanual.Theinformationgivenhereisdesignedtohelpyoumakeinformeddecisionsaboutyourhealth.Itisnotintendedasasubstituteforanytreatmentthatmayhavebeenprescribedbyyourdoctor.Ifyoususpectthatyouhaveamedicalproblem,

weurgeyoutoseekcompetentmedicalhelp.Theinformationinthisbookismeanttosupplement,notreplace,properexercisetraining.Allformsofexerciseposesomeinherentrisks.Theeditorsandpublisheradvisereaderstotakefullresponsibilityfortheirsafetyandknowtheirlimits.Beforepracticingtheexercisesinthisbook,besurethatyourequipmentiswell-maintained,anddonottakerisksbeyondyourlevelofexperience,aptitude,training,andfitness.Theexerciseanddietaryprogramsinthisbookarenotintendedasasubstituteforanyexerciseroutineordietaryregimenthatmayhavebeenprescribedbyyourdoctor.Aswithallexerciseanddietaryprograms,

youshouldgetyourdoctor’sapprovalbeforebeginning.Mentionofspecificcompanies,organizations,orauthoritiesinthisbookdoesnotimplyendorsementbytheauthororpublisher,nordoesmentionofspecificcompanies,organizations,orauthoritiesimplythattheyendorsethisbook,itsauthor,orthepublisher.Internetaddressesandtelephonenumbersgiveninthisbook

ofNBCStudios,Inc.,andReveilleLLC.Allrightsreserved.Allrightsreserved.Nopartofthispublicationmaybereproducedortransmittedinanyformorbyany

means,electronicormechanical,includingphotocopying,recording,oranyotherinformationstorageandretrievalsystem,

withoutthewrittenpermissionofthepublisher.

Rodalebooksmaybepurchasedforbusinessorpromotionaluseorforspecialsales.Forinformation,pleasewriteto:Special

MarketsDepartment,RodaleInc.,733ThirdAvenue,NewYork,NY10017PrintedintheUnitedStatesofAmerica

RodaleInc.makeseveryefforttouseacid-free ,recycledpaper. BookdesignbyChristinaGauglerIllustrationonpage32byJudyNewhouse

FoodphotographsbyMitchMandel/RodaleImages.ExercisephotographsbyThomasMacDonald/RodaleImages.

AllotherphotosbyNBCUniversalPhoto.TherecipesCreamyHummus(page64),MiniBlueberryBranMuffins(page108)andIcyGazpachowith

PublishedbyAvery,animprintofPenguinGroupUSA,Inc.

TherecipesTahiniYogurtSauce(page213),CheesyVegetableFrittata(page232),Cumin-SpicedBulgurandLentils(page268),LebaneseKebabs(page273),andBakedEggsinSavoryTurkeyCups(page280)werereprintedfromPositivelyAgeless,byCherylForberg,RD.Copyright©2008byCherylForberg,RD.

PermissiongrantedbyRodaleInc.,Emmaus,PA18098.

LibraryofCongressCataloging-in-PublicationData

Forberg,Cheryl.TheBiggestloser30-dayjumpstart:loseweight,getinshape,andstartlivingtheBiggestloserlifestyle

today!/CherylForberg,MelissaRoberson,LisaWheeler;andtheBiggestloserexpertsandcast.

p.cm.Includesindex.

ISBN-13:978-1-60529-782-8paperbackeISBN:97-8-16052956-9

ISBN-10:1-60529-782-8paperback1.Reducingexercises.2.Physicalfitness.3.Weightloss.I.Roberson,Melissa.II.Wheeler,Lisa.III.

Biggestloser(Televisionprogram)IV.Title.V.Title:Biggestloserthirty-dayjumpstart.

RA781.6.F672009613.7’12—dc222008054578

DistributedtothetradebyMacmillan24681097531paperback

WeinspireandenablepeopletoimprovetheirlivesandtheworldaroundthemFormoreofourproductsvisitrodalestore.comorcall800-848-4735

Product Development and Direction: Chad Bennett, Dave Broome, NeysaGordon,MarkKoops,KimNiemi,ToddNelson,J.D.Roth,andBenSilvermanNBCU, Reveille, 25/7 Productions and 3Ball Productions would like tothankthemanypeoplewhogavetheirtimeandenergytothisproject:Jenna Alifante, Stephen Andrade, Dana Arnett, Sebastian Attie, Nancy N.Bailey,MariaBohe,JenBusch,TheBiggestLosercontestants,JillCarmen,ScotChastain, Ben Cohen, Jason Cooper, Dan Curran, Dr. Michael Dansinger,Camilla Dhanak, Cori Diamond, Hayley Dickson, Milissa Douponce, JennyEllis,KatElmore,JohnFarrell,CherylForberg,KurtFord,JeffFriedman,JeffGaspin, Chris Gaugler, Marc Graboff, Graham Greenlee, Libby Hansen, BobHarper,ShelliHill,AndreaHolt,Dr.RobertHuizenga,JillJarosz,HelenJorda,Alex Katz, Allison Kaz, Connie Kempany, Dr. Jennifer Kern, Loretta Kraft,ChrisKrogermeier,LauraKuhn,BethLamb,JessicaLane,MelissaLeffler,ToddLubin, Roni Lubliner, Alan Lundgren, Carole MacDonal, Rebecca Marks,JoaquinMesa, JillianMichaels, GreggMichaelson, JohnMiller, AnnMorteo,Steve Murphy, Kam Naderi, Julie Nugent, Blanca Oliviery, Carole Panick,JoannePark,TraePatton,LizPerl,JerryPetry,CraigPlestis,ChrisRhoads,LeeRierson, Melissa Roberson, Beth Roberts, Jessica Roth, Leslie Schwartz, JoeSchlosser, Carrie Simons, Jennifer Scott, Robin Shallow, Mitch Steele, LeeStraus, Kelia Tardiff, Deborah Thomas, Stacey Ward, Lisa Wheeler, LizaWhitcraft,JulieWill,BobWright,YongYam,JeffZucker

Ready...Set...Jump!

“ThismightshowAmericathatyoudon’thavetobeat theranchto loseall thatweight.”

—KRISTENSTEEDE,SEASON7,AFTERSPENDING30DAYSATHOME

You are holding in your hands the key to a better future—a springboard toadopting healthy, sustainable habits that will change your life forever. Everygreatjourneybeginswithonesmallstep—or,inthiscase,30daysofsmallsteps,eachbuildingincrementallyontheothers.Thinkofthisbookasaroadmap.Ifyou follow it faithfully, it will lead you to a place of health, energy, andhappiness.

You’reabout toundertake thesamechallenge thateverysinglecontestantonTheBiggestLosermustfaceatsomepoint:losingweightathome.Noonestaysattheranchforever.Infact,inSeason7,ninecontestantsfoundthemselvesbackathomefor30daysafteramereweekattheranch.Throughoutthisbook,you’llfind insights and advice from theseBiggest Losers on how theywere able tocontinuetoloseweightontheirown.Just as those contestants had the advantage of learning about The Biggest

Loserprogrambeforetheyweresenthomefor30days,thisbookgivesyouthesameknowledgeandguidelinesfromtheverysameexperts.NutritionistCherylForberg, RD, and fitness trainer LisaWheeler haveworkedwithThe BiggestLoser contestants since the very early seasons. Forberg has advised BiggestLosersonandofftheranchabouthowtoeat,andWheelerhasdevelopedeveryDVDinthebest-sellingTheBiggestLoser:TheWorkoutseriesthatfeaturethe

trainersandcontestantsfromeveryseasonoftheshow.Andthroughout thesepagesyou’ll findadviceand tipsfromthe trainers that

America loves (and sometimes fears) best: Bob Harper and Jillian Michaels.Theseexpertsknowwhatittakestoloseweightonandofftheranch!

SignYourselfUp

Whenyou’retryingtoloseweight,successdependsononekeyperson:you.The

BiggestLoser trainersBobHarperandJillianMichaelsregularlystress to theirteams they can’t lose the weight for them, the effort has to come from eachperson. Season 6 winnerMichelle Aguilar added that her trainer, Jillian, wasalwaysmadeitclearthatthehardwork,responsibility,andcommitmenthadtocome fromMichelle. “I can’t change anyone,” Jillian says. “I canwant it forthemwithallmyheart,butyoucan’thelppeoplewhowon’thelpthemselves.”“WhenpeopleaskmehowIlosttheweightandhowtheycanlosetheweight,”

saysSeason5winnerAliVincent,“I tell themthatfirstyouneedtofigureoutwhereyouarerightnow—physically,emotionally,mentally,andspiritually.Andyouneedtobetruthful.Thenyouneedtofigureoutwhereyouwanttogo.Startdreamingandvisualizingaboutwhatyouwantyourfuturetolooklike—andI’mnot talking about when you’re ‘skinny.’ I mean, what types of relationshipswouldyoucreate?Howwouldyoucontributetoyourcommunity?Howwouldyoucontinuetochallengeyourselfphysically?Andatwork?Youneedtoknowwhereyouareandwhereyouwanttogobeforeyoucangettothenextstep.”Maintainingaweightlossof112pounds,Alisaysthateachdayshewakesup

knowingshewillhave tomakedecisionsaboutwhatshe’lleatandhowshe’llexercise—shecan’tputherlifeonautopilot.Shehasbecomeawareandmindfulabouteachdailydecisionandtheimpactitcanhaveonherhealth.

YouHavetoHaveaPlan

MichelleAguilar,Season6Winner

I have a different relationshipwith food now.When I see a tray of

cookiesordonuts,Iknowthat’salotofextrahoursinthegymthatIdon’thavetimefor.SoImakeconsciouschoicesaboutwhattoeat.

Commitmentwill get you started, but quickly on its heels come structure andplanning.ReadthroughChapter3tofindoutwhatyou’llneedinyourpantryformealpreparation—andwhatyouwon’tneed.FlipthroughthefitnessroutinesinChapter5tofamiliarizeyourselfwithwhattheyshouldlooklikeandwhatkindsof time commitments they’ll require.Organization is key.All contestants findthat when they go home, they need to continue the structure they had on theranch.It’sagoodideatoplanyourweekandgetagoodideaofwhatkindsofgoalsyouneedtosetdailyandweeklytokeepheadedintherightdirection.Planning your days will involve making time for grocery shopping and

workouts.Preparingmealsathomeandpackingportable,on-the-golunchesandsnacksisalsoextremelyimportant,Forbergadvises,asit’stheonlywayyoucantruly control what and howmuch you eat. Prepare to carve out time in your

schedulefortheseimportanttasks.AfterbeingeliminatedinSeason6,winnerMichelleAguilarsayssherealized

howmuchofachallengeeatingwellandworkingoutathomewasgoingtobe.“Irealizedthiswasgoingtobeaverytoughpartofthecompetition,”shesaid.Upon returninghome, she immediately cleanedout the fridge, the freezer andpantryandfilledthemwithhealthyfoods.Andsheclearedherscheduleasmuchaspossibletomakesuretherewastimeforworkingout.

VarietyIstheSpice...

Justas thevarietyofdeliciousflavorsand textureswillkeepyousatisfiedandinterestedinthemealplan,thevarietyofexercisesandworkoutswillkeepyour

mindandbodyengaged.Allthestepsinthis30-dayjumpstartaredesignedtointroduceyoutonewfoodsandnewmoves.Afterweaning yourself fromunhealthy foods, you’ll find that you crave the

simplest,freshestingredients.ForAliVincent,it’sallaboutspaghettisquash;forCurtisBrayofSeason5,it’s“fish,fish,fish;Ican’tgetenoughofit;ifitswims,Iwantit”;forSeason6’sColeenSkeabeck,it’s“cookingasparagusinthefryingpan with a little olive oil, a sprinkle of salt-free seasoning, and a squeeze oflemon juice! Holy yum!” Most contestants find that after they retrain theirpalates, thesewholesome foods aren’t things theyhave to eat, but things theywanttoeat.You’llalsodiscover thatyourmosteffectiveworkout tool isyourownbody.

“Using the resistanceofyourownbodyweight is enough toget results,” saysSeason5winnerAliVincent.“Attheranch,wedidalotofverybasicexercises—thestuffI learnedasakidingymclass.I’mtalkingsquats, lunges, jumpingjacks,running,jumping,pullups,andpushups.Don’tgetmewrong.Iamahugeadvocateofworkingoutinagym.ButIloveknowingthatifthereisnogyminsight,Istillhavecontrolovermyworkoutsandmyphysicalhealth.That isanamazingrealization.”

PutYourselfonaPedestal

In the end, themost important thing is to realize that youdeserve the gifts ofgoodhealth,energy,andhappiness.Startyour30-dayprogramwithself-regardandself-respect,notself-loathing.

FilipeFa,Season7

Alwaysrememberwhyyou’reworkinghard.Forme,it’smyfamily:mywifeanddaughter.

TrainerBobHarperemphasizestheneedforself-acceptancebeforeembarkingonanyweightlossprogram:“Themainthingistomakepeacewithyourbodynow,beforeyou try to change it.Acceptwhereyou are at themoment.Okay,you’reoverweight.Buthowgreatthatyou’vedecidedtodosomethingaboutit.

“PeoplealwayssayhowinspirationalTheBiggestLoseris.Andthat’strue.Itis.Theshowhasinspiredanation.Butinmyopinion,it’sthosepeopleathomewhotaketheconceptsandtheknowledgethey’velearnedfromtheshowandaredoing it themselves every day. They are the true inspirations. They are theheroes.”So,areyoureadytobeahero?Thetimehascometojump-startyourlife!

There’sNoPlaceLikeHome

“This is thebestopportunityforus toprove to thepeopleathomethat itcanbedone.”

—DAVIDLEE,SEASON7

If you think theonlywayyou can loseweight is to beonTheBiggestLoser,thinkagain.Outofthethousandsofcontestanthopefulswhoapplyeachseason,only a handful are selected for the coveted spots at the ranch. Unfortunately,many peoplewho aren’t selected for the show lose the resolve thatmotivatedthemtostandinthatlongcasting-calllineinthefirstplace.Toomanyofthesepeoplereturnhomefeelingdefeatedandresumetheunhealthylifestylestheyhadvowedtochange.If theyonlyknew,eventhosewhomakeit to theranchfindthatcontinuingtheprogramathomeisanewchallengewithnoautomaticsafetyvalves.“IknewthatwhenIwenthomeIwasinnewterritory,thatthiswasthemost important part of the game,” said The Biggest Loser Season 6 winnerMichelleAguilar.CarlaTriplettofSeason7hasbeeninthatcastinglineofhopefuls.Twice.Her

firstattemptdidnotearnheraranchspot.“HereIwas,standinginline,courtinghighbloodpressureanddiabetesandnotdoinganythingaboutit,whenIdidn’tgetpicked.ThenIjustwenthomeand,likealotofotherAmericans,satonmycoucheatingdoublefishsandwichesandwatchingTheBiggestLoser.”But the second timewas thecharm.Carlawaspicked,alongwithher friend

andteammate,JoelleGwynn,andofftheywenttotheranch.Afterafewdays,Carlasaystheywerehavingmutual“aha”moments.“Waitaminute,”theysaidtoeachother,“wecouldhavebeendoingmostofthisstuffathomeforthepastyearwhilewewaitedtogetontheshowagain.Wecouldhavemovedaroundfor20minutesaday,eatenalittleless....”Buthereshewas,inworseshapethanever. In fact,when she arrived at the ranch, sheweighed in at 379 pounds, arecordhighforawomanontheshow.Sowhywaitaround,doingnothing?Ifyoureallywanttogethealthy,homeis

just asgoodaplaceas any toget started. In fact, formostofus, it’s theonlyplace—which is what Carla found out after the first week’s weigh-in. In a

surprise twist, the show sent home nine out of 22 contestants to continue theprogramat home for 30days.As these contestants quickly learned, youdon’tneedtobeattheranchtomakelong-term,healthylifestylechanges.

It’strueweallhavebusylives.Butwhynotdoeverythingyoucantobe healthy now. Take one step, then another. Get your family andfriendsonboard.Theycanhelpyoubeaccountableontoughdays.

This time,Carla did not go back to the couch.And double fish sandwicheswerenolongerapartofherlife.Carlamadethedecisiontodosomethingaboutherhealth,onceandforall—andsheusedTheBiggestLosertoolsyou’llfindinthisbook.MeetThe Biggest Loser Nine: the ones who proved that when it comes to

losingweight,there’snoplacelikehome.

ShanonThomas

“Ifeelmyselfslowingdown....Iusedtoridehorses;Iusedtoplayvolleyball.”

Startingweightatranch:283poundsDay1athome:270pounds

Age:30Height:5’5”Hometown:Centerline,MichiganTeammate:Mom,HelenPhillips

BIGGESTLOSERBULLETIN:Shannonlost15poundsin30daysathomeforatotalbodyweightlossof5.56percent.

WhyShe’sReady

I’m 30 years old, and I feelmyself slowing down to the pointwhere I’m notgoing out with my friends as much. I make excuses like “I have nothing towear.”ThenIfindmyselfsittingonthecouchathome.Iusedtoridehorses;Iusedtoplayvolleyball.I’masocialperson.Iliketobeout.Ilovemyfriends—but it’s hard when you’re the chubby girl. I want to get back out there, godancing...dosplitsintheair!

DiaryHighlights

Day1attheRanchItisscaryandexcitingallatthesametime.MymomandIcan’tbelievethatwearefinallyhereattheranch!Wekeepprayingthatwewilldowell,andweknowwe’lltryourhardest,buttheotherteamslookfierce.

Day1BackHomeIknowwhatIhavetodo,butIhavetoput thewheelsinmotion,andwiththesameintensityasattheranch.WhenIfirstgothere,Icleanedoutthefridgeandgotridofanythingthatcouldbetempting.

Week1Iwasnervousthefirstweek,butI’vestucktomyplan,madetherightchoices,andkeptgoingeveryday.Imissmymom.Wehadplannedtodothis together,andnowI’monmyown.NoMom...noBob...noranch.

Week2I’mreally intoaboxingclass that I’mtaking3daysaweek.Also,wentout tolunchafewtimeswithfriendsandalwaysmadetherightchoices,eventhoughmyfriendsdidn’t.Week3Idiscoveredthisreallygreathikingtrail.Itwasalittleover6½mileslong,andIgothereforhours.Ofcourse,IbringplentyofwaterandpackhealthysnackssoIdon’tgettheurgetostopsomewhereandmakeacompromisingchoice.Ihavetoplanaheadathometobesuccessful.Ialwayshavea12-packofwaterinthetrunkofmycar.

Week4Therealityhasreallysetin.EventhoughIworkhardeverydayandnevercheatonmydiet,Istartquestioningmyself.Isitenough?Whatiseveryoneelsedoing?HavetheylostmorethanIhave?WhatisMomupto?Itisalittlebitstressful.

Day30I’vegonedowntwopantssizesin30days.Now,that’swhatIcallkickingbutt.

WhatShe’sLearned

Thisexperienceisgoingtochangemylifeforever.I’velearnedmoreinthepastmonthaboutdiet,exercise,andnutritionthaneverbefore.HowcanIjustignoreeverything I’ve learned? I can’t! The whole food thing has become secondnature, and as far as exercise goes, I never thought Iwould say this, but I’maddicted!Itjustgoestoshowyou,youcanteachanolddognewtricks.

AubreyCheney

“IwanttobecomethepersonontheoutsidethatIknowIamontheinside.”

Startingweightatranch:249poundsDay1athome:236poundsAge:28Height:5’5”Hometown:Gooding,IdahoTeammate:Sister,AmandaKramer

WhyShe’sReady

I’mtiredoflookingthewayIlook.I’mreadytogetbacktothewayIusedtobe.Andthere’snosecretabouthowmuchIweigh.Everybodyknowsnow.I’vebeenprettyopenwithmykids.Isay,“Mom’sheavy.”Idon’twantittowearoffon them. I am a good person. But I don’t like to be naked in front of myhusband.He’sniceaboutit...butIknowhewouldratherIbeinshape.

DiaryHighlights

Day1attheRanchItissoexciting!Iamthankfultohavethisonce-in-a-lifetimeopportunity.Ican’twaittostarttherestofmylife.

Day1BackHomeTodaywasamorerelaxingdaytoreunitewithmyfamilyandgetfocusedforthe30 days ahead of me. I know leaving Mandi at the ranch will benefit hertremendously.Iknewitwassomethingthathadtobedone.

Week1I’vegonefromwalkingtojoggingonthetreadmill.Iwentfromfiveto50squats.Ifeelstrongerwitheveryworkout.

Week2Thefirsthalfoftheweekwasgood,butthenIgotburnedout.Iwasworkingouttoomuchandstilltryingtofulfillmyparentingresponsibilities,anditallcaughtupwithme.IbrokedowncryingonThursday,andwhenIwenttosleep,Isleptfor15hours.Week3Itookmyworkoutswaydown.Itturnedouttobetoofardown,andnowI’mnotworkingouthardenoughorlongenough.

Week4Thisweekisexactlythesameasweek3.

Day30Iwasnervousaboutreturningtotheranch.Iwasreallyexcitedaboutseeingmysisterbutsadtosaygood-byetomyfamilyagain.

WhatShe’sLearned

Ihavetofocusmymindtostayontrack.Ayearfromnow,Iseemyselfbeinghealthy,happy,andfulfilled.

CarlaTriplett

“Idon’twanttobeaplus-sizemom.”Startingweightatranch:379poundsDay1athome:368poundsAge:36Height:5’8”Hometown:Detroit,MichiganTeammate:Bestfriend,JoelleGwynn

BIGGESTLOSERBULLETIN:At 379 pounds, Carla Triplett is the heaviestwomanevertobeonTheBiggestLoser.Carla lost20poundsin30daysathomefora totalbodyweight lossof5.43

percent.

WhyShe’sReady

IletmyselfgettothispointbecauseI’vemadethewrongdecisions.I’mtiredallthetime;Ijustwanttoliedownonthecouchandwatchtelevision.Well,Ican’tdothatanymore.Lifeistooshort.Iwanttolivemylifeandhavefunandenjoydoingit....Iwanttospendalifetimewithmyhusbandandhaveafamily,havegrandchildren.

DiaryHighlights

Day1attheRanchIt feels like I’vewon the lottery!Beingable to see the ranchand to share theexperiencewithmyteammateisadream,ahope,andawishcometrue.

Day1BackHomeToday,Isatdownwithmyhusbandanddiscussedmygoalsformytimebackathome:whatIhopetoaccomplish,andhowmuchweightIwanttolose.Thenwewentgroceryshoppingandpurchasedhealthier foods, likewholewheatpasta,chicken,fish,andtuna.Isaidtomyself,“Ineedtoloseweight.”Thisismytimeto shine and prove that I am capable and focused enough to minimizedistractionsandlosetheweight.

Week1Iamkeepingupwithmyworkoutroutinebyschedulingwhat times Iprefer toworkout.MychallengeisincorporatingtheBiggestLoserenvironmentintomyat-homelifestyle.Ihaven’thadtomakeanydrasticchanges.JusthadtochangethewayIeatandmakebetterchoices.Week2EverythingisstartingtocorrespondtowhatI’velearned.NowI’mprettymuchdoingthisonmyown.IhadtomodifythewayIthoughtaboutfoodandexercise,anddeterminewhatIwantedmylifestyletobelike.

Week3BobandJoellecametovisitme!WhenIopenedthedoor,theybothlookedatmeandsaid,“Girl,lookatalltheweightyou’velost!”IwasproudthattheycouldseeIwasworkinghardathome.

Week4I’manxiouslyanticipatinggoingbacktotheranch.

Day30I woke up feeling confident about myself and the accomplishments that I’vemade.Ihavehadnoreservationsaboutcominghome.

WhatShe’sLearned

I have to focus on eating healthier and exercising, because those things willalwaysbeastruggleforme.Maintainingaworkoutschedule,eatinghealthy,andmeetingcaloriegoalsarechangesthatI’vemade.Iseemyselfeventuallybeingasize8or10.

CathySkell

“I’m celebrating my 20th year of sobriety. I went from one addiction to theother.”

Startingweightatranch:293poundsDay1athome:281poundsAge:48Height:5’8”Hometown:Shiocton,WisconsinTeammate:Daughter,KristenSteede

WhyShe’sReady

I’mat thispoint inmy lifewhere it’snotabout fitting intoabikini, it’s abouthealthissues.Heartdiseaserunsinmyfamily,diabetesrunsinmyfamily,andIdohaveasthmaandhighbloodpressure. . . . I’mcelebratingmy20thyearofsobriety.Iwentfromoneaddictiontotheother.IknowifIcanaccomplishthat,Icanbattle this. I’mjustgoingtokeeptrying.Aseachdaygoesby,Iwillgetstronger.

DiaryHighlights

Day1attheRanchItisamazingtoseethecampusandthegym,andmeetthetrainers.Iwasscaredabout the firstworkout—could Iget through it? Ineverwant todisappointmydaughter.

Day1BackHomeIhavealottodo.Ineedtoclearoutthecabinetsandthefridge,andgothroughbooksandrecipestocreateashoppinglist.Also,Ineedtogetafoodscaleandmeasuringcups(www.biggestloser.com)becausethoseareimportanttools!

Week1I’vefoundatrainerIliketoworkwith.HisnameisBen.Wetalkedaboutwhatwouldworkbestforme.Iwasveryexcited,butitischallengingtomakesureIsticktomyscheduleandstayfocusedonmyself.ThebiggestchangeIhavemadesofarisnotorderingfoodtocarryoutandnotgoingouttoeat.

Week2Ifeelstronger.Ineededtobumpuptheexercise,soIjoinedakickboxingclass.Thereisanicevarietytoit—Iloveit!Itmakesmefeelstrong.ButIpushedtoohardtheotherdayandinjuredmyself.Week3Still feeling stronger.Cooking is becomingmore funas I experimentwithnewseasoningsand spices. I thinkusingnewcondimentsmakes simple foods tastegreat.Myothertwodaughtershavebeenworkingoutatthesamegymwithme.Thatsupportiswonderful.

Week4I am finally accomplishing things I never would have tried in the past. Forexample, I cannowdo½houron theStairMaster.My traineralso said Iwasgetting stronger. It’s great to see how I ammotivatingmy family. I am finally

focusingonmyself,whichissomethingIhaven’tdoneforalongtime.

Day30Iwokeupscared.IknowIamstrongerthanIwas30daysago,buthasitbeenenoughtokeepupwiththelevelofthepeoplebackattheranch?I’msoexcitedtobereunitedwithmydaughterandteammate,Kristin.

WhatShe’sLearned

Exercisewilldefinitelybepartofmyroutinefortherestofmylife.In30days,IhaveaccomplishedthingsIwasafraidtoeventrybefore.Oneyearfromnow,Ipicturemyselfhealthy,andoneofmygoalsistogetuponwaterskis!

NicoleBrewer

“Idon’twanttofakemylifeanymore.”

Startingweightatranch:269poundsDay1athome:251poundsAge:37Height:5’7”Hometown:Brooklyn,NewYorkTeammate:Fiancé,DamienGurganious

BIGGESTLOSERBULLETIN:Nicolelost14poundsin30daysathomeforatotalbodyweightlossof5.57percent.

WhyShe’sReady

I’m starting a new life with Damien, which I want to include children and ahealthylifestyle—andallthisweightcantakethefunoutofbeinginlove.Thetruthis,IfeellikeI’vewaitedforDamienallmylife.AndnowIwanttolivea

long lifewith him.Mymomdied of a heart attack at 65. I gained evenmoreweightafterherdeath.Iwasdepressedandangry.ButafterDamienproposed,IrealizedIhavealottolivefor.Iwanttogivehimmybest.Iwanttofigureoutwhatmybestis!

DiaryHighlights

Day1attheRanchThis is probably themost exciting thing that Damien and I have experiencedtogether.Itissomeaningfulandhopeful!Ifeelbrand-new—likeababy—atthemercyoftheshowanditsteamofprofessionals.Wefeelliketheluckiestcoupleintheworld!

Day1BackHomeI have to look at this as an opportunity to be independent. I need to prove tomyselfandtomyfuturehusbandthatIcandothisathome.Itossedoutallthesalt,butter,andwhitebread. Ibought salt-free seasonings,Greekyogurt, fruitandvegetables,leanchicken,andPamcookingspray.

Week1IrodemybikearoundProspectParkseveral timesthismorning.AndIparkedmy bike and took nature hikes! I discovered waterfalls and ponds in myneighborhood park that I’ve never before noticed, and I’ve lived here, aroundthisbeautifuloasis,fornearly14years!

Week2Iremainunplugged.IreadmyBiggestLoserbooksandwriteinmyfooddiaryeach day, forget all about the Internet, and purposely only communicate withveryfewofmyclosestfriendsandfamily.I trytoblockoutNewYorkCityandpretendthatI’minaremoteareaintheCaliforniamountains.

Week3I’ve found a supportive community at the gym. Everyone is fantastic and sowelcoming,andtheyhavealltheequipment,justliketheranch.Ifeltathomeinthegymfortheveryfirsttime—andIwasburningcalories!Itooknewclasseslikespinning,kickboxing,andbootcamptolearnnewfitnessideas.Ifeelarmedanddangerous.AndIamseeingtheresults!

Week4GettingadjustedtoDamienbeingbackischallenging.Ihadaroutine.Iwasupearlyandonmybike.Buthesayshe’sworried that I’mburning thecandleatbothends.Iprobablyam,butIamdeterminedtolosethemostweightathome.So,wesettledinwithsomebumpsandbruises,butIamsohappytohavehimback.Nomoresadandlonelynights.Mybestfriendisinthehouse!

Day30I’m sorrywe’re not going back to the ranch, sinceDamienwas eliminated inweek3.ButIknowIamstronger.It’shardtosaywhat thenewNicolewillbelike, think like, and look like—but one thing’s for sure: She will be totallydifferent.

WhatShe’sLearned

My lifewill surelybeone filledwith activity anda constant treasurehunt fornew, healthy recipes and foods that taste good! I’m empowered by the verythoughtofmynewself.Ialsolookforwardtobecomingacertifiedkickboxinginstructor,agoalIamworkinghardtoachieve.

DavidLee

“Ijustwanttoliveanormallife.”

Startingweightatranch:393poundsDay1athome:377poundsAge:23Height:6’Hometown:Fuquay-Varina,NorthCarolinaTeammate:Bestfriend,DanielWright

WhyHe’sReady

Ijusthavetodoit,toprovethatitcanbedone.Imetmyteammate,Dan,whenamutualfriendofoursunderwentgastricbypasssurgery.Westartedtalkingabout“fatpeople”problems.Werespectedourfriend’sdecision,butwedecidedwe’retooyoungtogiveup

just yet and have the surgery.We haven’t worked that hard at trying to loseweight.

DiaryHighlights

Day1attheRanchThisisawesome!Meetingallthenewpeople,thetrainers.Alittlescary,though,knowingwhatwe’reinfor.

Day1BackHomeThis is an exciting time, to do this on my own. But I’m also worried aboutwhetherIactuallycandoitalone!

Week1Playedbasketball,whichisfunforme;amlearningitcanbefuntoworkout!Imanaged to stick—almost—to the eating plan. I could not afford the organicstuff,butIstuckwiththerest.I’mlearningwhereandhowtofindhealthyfoodsandhowtomaketimeinmyscheduleforexercise.Emotionally,I’mpreparedforthetimeahead.

Week2It’sgettingalittletoughertosticktoit,butI’mstilldoingit.I’msoreandtired.ButI’mgettingtoknowtheemployeesatmygymrealwell.Ha!Week3Didnotloseanyweightthisweek,soI’malittlediscouraged.It’stoughtokeepdoingtheworkoutroutinewhenIdon’tseeresults.Imaycutbackoncalories.

Week4TalkedtoDr.Huizenga[RobertHuizenga,MD,medicalexpertforTheBiggestLoser] and started eating more calories. I actually lost more weight! I’mlearninghowtomanagecalorieintakeandworkouts.Ihavemoreenergynowtoworkoutharderatthegym.

Day30I’m excited to return to the ranch and see Daniel. I can definitely see thisbecomingapartofmyeverydaylife.It’sjustaboutmakingbetterdecisionsand

feelingbetter.Icandothisfortherestofmylife.IwanttoreachmygoalweightandbeabletodoanythingIwanttodo!

WhatHe’sLearned

Inmyfamily,therewasalotofgoingouttoeat.Rarelydidwejustsitdowntoameal.ButIdon’tblamemyweightgainonthatwhatsoever;itwasmydecision.I’vebeenoldenoughtomakemyowndecisionsforawhilenow,soit’sallonme.

LauraDenoux

“I’mtooplus-sizedtobeaplus-sizemodelanymore.”

Startingweightatranch:285poundsDay1athome:272poundsAge:24Height:5’9”Hometown:Miami,FloridaTeammate:Friend,TaraCosta

WhyShe’sReady

MyfatherdiedofcancerwhenIwas15andhewasonly49.Idonotwanttodieof anobesity-relateddisease, and Iknow that if I don’tdo somethingabout itnow, I’mnotgoing to live tobeveryold. Iwasaplus-sizemodel forabout2years. Ikepteatingandeating, thinkingIcouldeatwhateverIwantedandnothave toexercisebecause Iwasbeingpaid tobea“biggirl.”ButnowI’m tooplus-sizedtobeaplus-sizemodelanymore.Ihavedoneeverythingelseinmylife;Ihaveachievedsomuch.ButthisistheonlythingIhavenotbeenabletodo.

DiaryHighlights

Day1attheRanchIamfinallyhere,andmydreamofbeingonTheBiggestLoserhasfinallycometrue. This ismy opportunity to lose theweight I’ve been trying to lose for solong,andIamfinallygoingtochangemylife.

Day1BackHomeI threwoutall the junk food thatwas inmyrefrigeratorandcupboards. Ihadtonsofcheese,chips,crackers,candy, icecream,cakes,etc.,andI threwthemallout.IwanttoshowAmericathatthisweight-lossbattlecanbedoneathome.

Week1Ihadtochangemyschedule,becauseinsteadofwakinguptojustgotowork,Iamwakingupearlytogotothegym.Asfaraseating,I’musedtoeatingoutatleast onceperday.Now I have to cookand eat at homewith foods that I ampreparing.IaskedmyfriendsandfamilytopleasebesupportiveifIdon’tcometodinneroutingsasoftenbecauseIwouldbetootemptedtoeatunhealthyfoods.

Week2Iamonaconsistentworkoutschedule. Iaskedmyfriends togivemeasmanytipsaspossibletohelpme.Ahandfulofthemhavereallyshownhowmuchtheyloveandsupportmebybeingthereformeandgivingahelpinghand.

Week3IwenttodinnerwithfriendsandorderedChileanseabassinsteadofsushirollswith rice and lots of soy sauce. My friends were totally supportive. No onepressured me into having a cocktail or ordering a sushi roll. We ate, talked,laughed,anddanced.ThisdayreallyshowedmethatIcanstilllivemylife,andIdonothavetosacrificebeinghealthy.

Thisweekfeelslikealast-chanceworkoutdayattheranch.I’vebeenworkingreallyhardand feel like Iamgettingphysically stronger. I’mevenrunningonthetreadmill.

Day30I used to crave fast food,andnow Ihavenoproblemdrivingpast a fast-foodrestaurant without having those cravings. I think that once your body doesn’thavethosefat-filled,greasyfoodsforawhile,thedesiretoeatthemgoesaway.InsteadIcravefreshfoods,likeveggiesandfruits.

WhatShe’sLearned

At times of weakness, I used to tell myself, “Oh, I’ll just have some of this(insertunhealthyfoodhere),andthenI’llworkoutharder thenextday.”Afterdoingthisonceortwice,IrealizedthatIwascheatingmyselfwaytooearlyinthisweight-lossprocess.Ilovemyselftoomuchtocheatandlietomyself.

SioneFa

“Ourunclesandauntsareondialysisat50.”

Startingweightatranch:372poundsDay1athome:349poundsAge:28Height:6’Hometown:Maricopa,ArizonaTeammate:Cousin,FilipeFa

BIGGESTLOSERBULLETIN:Sionelost25poundsin30daysathomeforatotalbodyweightlossof7.16percent.

WhyHe’sReady

It’snot really frownedupon inour culture, theTonganculture, tobebig.Ourfamilyencouragesit.AlotofTongansareknownforbeingfootballplayers.Ourparents taughtus,“Bebig.”“Ifyouwant to tackle thatguy,bebig!”Butdeepdowninside,weallfeelit,thepainofsickness,highbloodpressure.Andwhenpeopledie,that’snotafunnything.Ourunclesandauntsareondialysisat50;theyhaveproblemswithdiabetes,problemswithhighbloodpressure,gout.It’sjustsocommon,theytrytolivewithit.

DiaryHighlights

Day1attheRanchI am anxious to get started. I love being home with my family, and I knew Iwouldmissthem,butthisopportunityisonceinalifetime,andIwanttomakethemostofit.

Day1BackHomeIgotofftheplane,andthefirstthingIdidwasgotothegymandsetupatimewhensomeonecouldtrainme.ThenIwenttothegrocerystoretopickupsomehealthychoices,becauseIwasn’tsurewhatwasathome.Iknowfamilycomesfirst,but I felt like Ineeded to setup thegymand then food,and thenseemyfamily.Therewasalotofexplainingtomywife.Butit’sallgoodnow.

Week1Myworkoutsandfoodaregoingverywell,exceptforoneslipup:Iateaburrito.Imadethemistakeofgoingabout6hourswithouteating,andIwasawayfromhome, so I thought, “Oh, I’ll just get a burrito, because that should be betterthanagreasyhamburger,right?”Butno,IfeltterribleafterIateit,becausemybodyjustwasn’tusedtoall thefat.SoImakesurenowthatifI’mgoingtobe

gonefromhomelongerthan4hours,IbringmylunchsoI’mnottemptedlikethatagain.

Week2Thisweekhasbeenlotsdifferentfromlastweek,becauseIfeellikeIhavemoreofaroutinedown,andthatkeepsmemoving.

Week3I am inmy same routine as last week. I domore activities withmy kids thatrequiremetostaymoving.It’sfunthatway.

Week4Routine,baby!

Day30IfeellikeI’vedoneeverythingIcould.ButIamalittlenervous,becauseIdon’tknowhoweveryoneelsehasdoneattheranch.Thedifferencebetweenthisdayandday1isthatIknowwhatIhavetodowhenIwakeupeverymorning.

WhatHe’sLearned

Iamgoingtochangeeverything.Iwillteachmykidsthateatinghealthyisnotonlygood foryou,but it fuelsourbodies andgivesus theenergyweneed tolive.Iwanttolivealong,activelifeandbesomeonewhointeractswithhiskids,wife,andfamily,andbuildsnewrelationships.IwouldlovetohelppeoplereachtheirgoalswhenI’mthroughwithmyjourneyhere.

EstellaHayes

“Weneedtodothisforus,now.”

Startingweightatranch:242poundsDay1athome:233poundsAge:62Height:5’8”Hometown:Wheaton,IllinoisTeammate:Husband,JerryHayes

BIGGESTLOSERBULLETIN:Estellaand Jerry, at62and63, are theoldestcoupleevertobeontheshow.Estellalost8poundsin30daysathomeforatotalbodyweightlossof3.43

percent.

WhyShe’sReady

JerryandIhavebeenmarriedfor42years.Lifehassloweddownalittleforus.Butwebothneedtobeheretobeabletotakecareofourgrandkids,tohaveabetterlifeandalongerlife.Todothethingswewanttodo,weneedtotaketheactionnow.

DiaryHighlights

Day1attheRanchJerry fainted,and theyhad to takehim to the emergency room toget checkedout.I’manurse,sowhenhesaid,“I’mgoingdown,”Icouldseeitwasevident.His eyes rolled back in his head, and his skinwas gray. Iweighed inwithouthim,whichwasstrange—seeingtheothercouplessupportingeachother,itmademesadnottohavethatsupport.

Day1BackHomeTobehomeagainandsleepinginyourownbedisgrounding.ThenImetwithmy family.My youngest daughter encouraged morning walks, and my middledaughtertookmetoalocalexerciseclub.

Week1Thekitchenhadbeen thinnedbeforewe left togo to theranch.Weknewtherewouldbechanges toourdiet.Wegaveat least threebagsofgroceries toonedaughterandalocalfoodpantry.Weboughtfoodsthatweenjoyedontheranch,suchasEzekielbread,Greekfat-freeyogurt,porktenderloin,andorganicfruitsandvegetables.

Week2Ikeeptryingnewfoodsbutenjoyoldfoodscookedhealthyways,suchasatacowithgroundchickenbreastinaromainelettuceshell,withfat-freerefriedbeans.Another dish is whole grain spaghetti with marinara sauce and Parmesancheese,withsaladandlow-caldressingontheside.

Week3A new exercise forme is Zumba, a blend of salsa and hip-hopwith dynamic,nonstopmovement,withlowlightsanddiscolightsthrownin.Itislotsoffun.Ididaspinclassandsurvived,andplanondoingmore.Ihavebeenintroducedto

the StairMaster without dying. Somany things, such as Pilates, are definitelynewtome.

Week4I have not slipped, but I had outpatient surgery, which required that I skipexercise for 5 days. Imissed the exercise and am looking forward to it. I justhavetogeardownforthe5daysandbeginagainwithlow-intensityworkouts.I’mlookingforwardtowalkingagainwithmydaughterandgettingbackintothegroove.

Day30Iwon’tbegoingbacktotheranchsinceJerrywaseliminatedinWeek2.Butwearedoinggreatathomeandfollowingtheprogram.

WhatShe’sLearned

Plan! Plan a week’s worth of meals to begin. Plan exercise and do it withintensity. Ifyoucan talkeasily,youaren’tworkinghardenough.Putoutyourworkoutclothesthenightbefore.

TheWhat,When,andHowofEating

“Youaregoingtolearnthateverythigyouputinyourmouthmatters.”—BOBHARPERTOSEASON7CONTESTANS

When it comes to losing weight, ignorance is never, ever bliss. NutritionistCheryl Forberg, RD, has counseled just about every cast member since TheBiggestLoser began in 2004, and as she can testify,what thenewcontestantsdon’tknowaboutfeedingtheirbodiesisahugepartofwhytheygainedweight.“Whentheyfirstarrive,”shesays,“theytrulyhavenoideahowmanycalories

theirbodiesneed.Andtheyhavenoideahowtospreadoutcaloriesthroughouttheday.

They don’t understand the impact that eating the right combinations of foodsevery3or4hoursisgoingtohaveontheirenergylevelandsatiety.”Theyarealsomealskippers,oftenhavingjustoneortwobigmealsaday.“Whentheygettomeal-times,” she says, “they’re too hungry and eat toomuch of thewrongthing.Theirbodieshavelosttrackoftheirnaturalhungercues.”Whatthecontestantsaregratefulfor,saysForberg,isthechancetolearnabout

howtofeedtheirbodies.Andthat’swhatwe’regoingtodorighthere.Forthe

next30days,youwill eat inaway that leavesyou feeling satisfiedandmoreenergetic.

Thesurestway to improveanyskill isnosecret:Practice.Consider the31stdayyourownpersonal finale.Thatmeansyouneed topracticehealthy eatinghabits for the next 30 days.You are going to retrain your body to understandwhenit’strulyhungry.You’lllearnnottowaituntilyou’restarvingtoeat.Andyou’ll learn that after you’ve eaten, your waistband shouldn’t feel like a

tourniquet.By the end of this 30-day period, you’ll be living these strategies that The

BiggestLosersareremindedofeverydayattheranch:•Planmealsandsnacks.•Eatbreakfast.•Eatfruitand/orvegetableswitheverymeal.•Includeproteinineachmealandsnack.

GiveYourTasteBudsaChance

When the nine contestants of Season 7 went home, they started to ask about“cheatdays”rightaway.Couldtheyallow1high-caloriedayaweektosplurgeabit?Theanswer:Notreally.“Givetheeatingplanachance,”saysForberg.If30days feels like a long time, then just commit for a week at first. Get 7 goodeating days under your belt before you think about a cheat day. “Or pick theseven menus you find the most appealing, and start with those,” she says.“Reallytry.Don’tveeroffcourse.After7days,takenoteofyourenergylevel,yourclarity.Howareyousleeping?Youwill findyouhavefewercravingsforsugarandsalt.”Forbergispassionateaboutthisapproachtoeating.“Wereallywantthese30

daystobetheessenceoftheplaninitspurestform.Wewantpeopletoseehoweasythiscanbe,howwellitworks,andhowgooditfeelsoncetheycommittothiswayofeating—itbecomescompletelyseductivetostickwithit.”Season 6 contestants confirm that after weeks of healthy eating, they don’t

experience nearly asmany food cravings. But if a craving does hit,MichelleAguilarhas this tip:“Iuse teethwhiteningstripswhenacravinghitsandwaitforittopasswhileIwhitenmyteeth!”

NoCheapCalories

Thefoodsthatyouareabouttointroduceintoyourdietarenutritionallydense.Nocheap calorieshere. “Thehigher thequalityof the foodyou eat, themorenutritious it is, and the less of it you’ll need in order to feel satisfied,” saysForberg.“Thequalityofcaloriesisasimportantasthequantity.Ifpeoplereallyfocusonquality,thequantitywilltakecareofitself.Thesefoodsaresatisfying

andfilling,andhighinwater,flavor,andtexture.”AtthestartofSeason7,manyofthecontestantswemetontheranchwhohad

startedeatingahealthydiet, realized theyweren’t really feelinghungry—eventhough they used to consume asmany fast food calories in onemeal as theywerenowconsumingintwo.Contestantswerenothavingfoodfantasiesevenafewdaysintotheirhealthyeating.

Thefoodyou’regoingtoeatforthenext30dayswillbefreshandwholesome

—no processed stuff. AsBobHarper said in Season 1, if it grows out of thegroundorifyoucanpickitoffatree,it’sinthiseatingplan.Each day’s menu will supply you with 1,500 calories, a total that you can

tweak up or down according to your needs. You’ll eat five times a day—breakfast,lunch,dinner,andtwosnacks—takinginabout375caloriespermeal.You’lleat4cupsoffruitandvegetableseveryday,andyou’llhavesomeproteinateachmealandsnack.Ifyou’replanningabigworkoutearlyintheday,youcan shift your calories forward (more at breakfast and lunch than at dinner) ifyouwish.Youcanalsoswapoutfoodsthatyoudon’tlike,butForbergsuggeststhat you try everything at least once. You may be surprised to find that youactuallylikeavegetableyouthoughtyouhated.

THE4-3-2-1BIGGESTLOSERPYRAMID

Waterandmilkwillbeyourbeveragesofchoice,althoughsometeasandotheroptionswillbeincluded.Asformilk,goforfat-freeorlowfat.Notonlyismilkrecommended toTheBiggestLosercontestants tomeet calcium requirements,butit’salsoincludedthroughouttheJump-Startmenuswithmealsandsnacks.Inaddition to keeping you hydrated, water regulates your body temperature anddistributesthenutrientsyou’reeatingtoallyourcells,whichresultsinaburstofenergy.Solet’smeetthecentralplayersofyourneweatingplan,yourthreenewbest

friends—andonevillain.

Carbohydrates,Protein,andHealthyFats(NoWhiteStuff)

Whenwesaycarbohydrates,we’renot talkingaboutbagelsandchips.We’rereferringtovegetables,fruits,andwholegrains.By protein, we don’t mean fast-food burgers or hot dogs, but lean meat,

chicken,andfish.Andwhenitcomestohealthyfats,nope,putdownthecreamcheese.Healthy

fatsarethingslikeasplashofoliveoil,asliceofavocado,andafewnutsandseeds.Andfinally,nowhitestuff.There’snogoodstuffinwhitestuff.Whitestuffis

whiterice,whiteflour,whitesugar,whitepasta.“Inthesefoods,”notesForberg,“mostifnotallofthenutritionalvaluehasbeenprocessedaway.”

MoreonCarbohydrates

What:Vegetables,fruit,andwholegrainsWhen:WitheverymealHowmuch:45percentofyourdailymenu

•Aimforaminimumof4cupsofavarietyoffruitsandnonstarchyvegetablesdaily.

•Favorfreshfruitsandnonstarchyvegetablesovergrainproducts.•Choosewholegrainfoodsinmoderation.Selectwholegrainproductswithahighfibercontent—aimforatleast5gramsperserving.

Vegetables

•Cookyourvegetablesfortheleastamountoftimepossibletopreservenutrients.

•Avoidaddedfat;steam,grill,orstir-fryveggiesinanonstickpan.•Trytoeatatleastonerawvegetableeachday.•Eatavegetablesaladmostdaysoftheweek.•Planahead—keepcut-upvegetablessuchasbellpeppers,broccoli,andceleryinyourfridgeforeasysnackingathome,ortotaketoworkorschool.

•Starchiervegetablessuchaspumpkin,wintersquash,andsweetpotatoesarehigherincaloriesandcarbs,soyoushouldlimitthemtoaservingortwoperweek.

•Freshvegetablesarebest,butit’sperfectlyokaytochoosefrozen.Ifyouoptforcanned,watchthesodiumcontent,andrinsetheveggiesbeforeeating.

WholeGrainsAwayfromHome

Here are some handy tips formaking the best whole grain choiceswhendiningout.

•Ifyouhaven’tcutbreadoutofyourdiet,askforwholegrainrolls,crackers,ortortillas(cornorwholewheat)insteadofwhite.

•Forbreakfast,chooseold-fashionedorsteel-cutoatmeal,orwholegraintoast.

•Askforbrownriceinsteadofwhiterice.•Requestwholegrainpasta.•Choosewholegrainsforyourstarchcoursewhenavailable,insteadofpotatoesorwhiterice.Forexample,trypolenta,brownrice,wildrice,orbulgur(indishessuchastabbouleh).

•Ifyourfavoriterestaurantdoesn’tofferanywholegrainchoices,keepasking!Ifenoughcustomersareinterested,youmaybeinforasurprisethenexttimeyougoback.Restaurantswanttokeeptheircustomershappy,somakeyourdesiresknown.Unlesswerequestmorenutritiouscarbohydrateswhenwedineout,refinedproducts(whitestuff)willprobablyremainthestandard.

•Enjoyatleastonewhole,rawfruiteachday.Tryanewfruiteveryweektoaddvarietytoyourmenu.

•Savorfruitsfromdifferentcolorgroups:Trydarkgreen,lightgreen,purple,red,orange,andyellow.Thisensuresthatyou’regettingavarietyofnutrientseachday.

•Whensnacking,rememberthatdriedfruits,suchasdriedberriesandraisins,aremoreconcentratedincaloriesandsugarthanrawfruits,and

they’renotasfilling.Cupforcup,freshgrapeshaveonlyafourthofthecaloriesfoundinraisins.It’soptimaltoeatfruitwhenit’sinseason,asout-of-seasonfruitsandvegetablesaresometimesimported,expensive,andtasteless.Intheseinstances,driedfruitcanbeanutritiousandeconomicoption.

•Whencooking,it’sokaytosneakalittlefruitintoyourdietbyaddingsomechoppeddriedfruittograindishes,savorydishes,andsalads—butlimitittoacoupleoftablespoons.

•Choosewholefruitratherthanfruitjuice.Fruitjuicecontainslessfiber,soit’snotasfillingaswholefruit,andit’smoreconcentratedinsugars.Whenyoudooptforjuice,aservingsizeis4ounces(½cup).

•Freshfruitispreferable,butfrozenisfineifit’snotpackagedwithsugaror

syrup.Ifyouchoosecanned,besureit’spackedinwater.

WholeGrains

Wholegrainsare those thathaveundergoneminimalprocessingand thushaveretained most of their nutritional value. When whole grains are refined,importantnutrientsareremoved.Allthat’susuallyleftisstarch,whichisloadedwithcarbohydratecaloriesandlittleelse.Lookforwholegrainsinbulkbinsatyour localgroceryorhealth foodstore.Sinceyou’renotpaying forexpensivepackaging,significantcostsavings,upto50percentormore,canbepassedontoyou.

•Whenchoosingbreadproducts,alwaysreadthelabel.Ifitincludestheword“enriched,”theproductprobablycontainswhiteflour—meaningit’slowinfiberandnutrition.Choosebreadswithatleast2gramsoffiberperserving,butaimfor5grams.Thefirstingredientlistedshouldbe“wholewheat”or“wholegrain.”“Wheatflour”isn’tnecessarilywholewheat;itusuallymeansenrichedflourwithsomewholewheatadded.

•Choosepackagedcerealswithlessthan5gramsofsugarandatleast5gramsoffiberperserving.

MoreonProtein

What:Animalprotein,dairy,andvegetarianproteinWhen:WitheverymealandsnackHowmuch:30percentofyourdailymenuRemember to includeproteinwitheachmealandeachsnacksoyourbodycanuse it throughout theday.There’splentytochoosefrominthreedifferentproteingroups:animalprotein,fat-freeorlow-fatdairyprotein,andvegetarianprotein.

•Chooseavarietyofproteinseachdaytomeetyourcaloriegoal.•Limityourservingsofleanredmeattotwoaweek.Redmeattendstobehigherinsaturatedfat.

•Fishisanexcellentsourceofprotein,omega-3fattyacids,vitaminE,andselenium.Cold-waterfishsuchassalmonandtunacontainmoreheart-healthyfats—buttheyalsohavemorecalories.

Don’tDrinkYourCalories

There’sareasonwhywaterisTheBiggestLosers’beverageofchoice. If you’re a soda drinker, the number of extra caloriesyourackupeverydaycanbestaggering.Before he got to the ranch, Season 7’s David Lee sat down

with The Biggest Loser nutritionist Cheryl Forberg, RD, andcalculated a typical day of drinking soda and sweet tea: 4.5sweet teas (653 calories, 441milligrams caffeine) and 7.5 20-ounce regular soft drinks (1,999 calories, 578 milligramscaffeine)TotalperDayCalories:2,652Caffeine:1,019milligrams(equalto7.5cupsofcoffee)Sugar:3.5cupsForberg says that before arriving at the ranch, David wasconsuming 1.4 times his Biggest Loser daily calorie budgetthroughbeveragesalone!

•Avoidprocessedmeats,suchasbologna,hotdogs,andsausage.They’regenerallyhighinfat,sodium,andcalories,andtheymayalsocontainsodiumnitrites,whichcanformcarcinogenic(potentiallycancer-causing)compoundsinthebody.

AnimalProtein

Chooseleancuts,suchasporktenderloinandbeefchuck,sirloin,ortenderloin.USDAChoice orUSDASelect grades of beef usually have lower fat content.Avoidmeatthatisheavilymarbledandremoveanyvisiblefat.Lookforgroundmeatthatisatleast95percentlean.

Poultry

The leanest poultry is the skinlesswhitemeat from thebreast of a chickenorturkey.Whenchoosinggroundchickenorturkey,askforthewhitemeatorbuyatleast95percentlean.

Seafood

In selecting seafood, look for fish (especially wild varieties) that are rich inomega-3 fatty acids. This include salmon, sardines (water-packed), herring,mackerel,trout,andtuna.

Top dairy choices include fat-free (skim) milk, 1 percent (low-fat) milk,buttermilk,plainfat-freeor low-fatyogurt, fat-freeor low-fatyogurtwithfruit(no sugar added), fat-free or low-fat cottage cheese, and fat-free or low-fatricottacheese.Lightsoymilksandsoyyogurtsarealsoallowed,butifyoueatsoy because you can’t digest dairy, be sure to choose soy products that arefortifiedwithcalcium.

VegetarianProtein

Excellent vegetarian protein sources include beans and other legumes, eggwhites,andavarietyoftraditionalsoyfoods,suchastofuandedamame.Manyofthesefoodsarealsoloadedwithfiber.

MoreonHealthyFats

What:Oliveoil,canolaoil,avocado,nuts,andseedsWhen:OccasionallyHowmuch:25percentofyourdailymenu

Manyofthecaloriesyouderivefromfatwillbehiddeninyourcarbohydrateandproteinfoodchoices,butyou’llhaveasmallbudgetofleftovercaloriestospendon healthy fats and “extras.” Healthy fats include small servings of nuts andseeds,andanoccasionalsprayorsplashofoliveoilorcanolaoilforyoursaladsorcookeddishes.

ManyofTheBiggestLosersliketoallocateasmallnumberofcalories(200aday)forextras.Trytospendtheseonhealthyfoodchoicesinsteadofcandyorsweets. Your meals should be mostly made up of whole foods, with lessemphasison“diet-food”substitutes.Healthychoicescanincludeafewhealthyfats each day, such as nuts and seeds, sugar-free (or reduced-sugar) sweets ordesserts, and low-sugar and low-sodium condiments. Round things out withplentyofherbsandspicestoflavoryourfoods.

Toreallygetthebiggestbangoutofyour30-dayjumpstart,limityourextrasandsticktothewholefoodsinthisplan.You’llbegladyoudidwhenyousteponthescale!Remember,forthenext30daysyouwill...•Planmealsinadvance.•Scheduleyourthreesmallmealsplustwoorthreelightsnackseveryday.Skipping meals leads to excessive hunger, extreme eating, and extracalories.

•Payattentiontoyourportionsizes.• Minimize saturated fat, trans fats, added sugars, processed foods, andexcesssalt.

•Recordallmealsandsnacksinafoodjournal.•Drinkatleasteight8-ounceglassesofwateraday.

BuildingaFitnessFoundation

No, you aren’t expected to run a marathon on day 1. Even on t ranch, thecontestantsslowlybuilduptheirstrengthandendurancelevels—sothat’swhatyou’regoingtodoathome.Thefirst7daysofthis30-dayjumpstartwillshowyou how to build a fitness foundation. That simply means that we want toprepare yourbody for the typeof trainingyou seeonTheBiggestLoser. Thegoal in this initial phase is to build cardiovascular and muscular endurance,increase core strength and stability (deepmuscles that support the spine), and

improvemobility(flexibilityandrangeofmotion).Sowe’regoing tostartwithbabysteps. Ifyou try todo toomuch toosoon,

you’relesslikelytobeabletofinishtheprogram(plus,youriskinjury).We’llstart slowly and simply so that you canbegin tobuild activity intoyourdailylife.Exerciseshouldbeasintegraltoyourdayasbrushingyourteeth!Butfirst,let’sgetyourheadandyourenvironmentorganized.

1.AssessWhereYouAreToday

Areyounewtoexercise?Someonewhohasrarelyworkedoutandfeelsweakand tired afterward? Then we will consider you a beginner. Follow theBEGINNERprogramfor thenext4weeksandyou’llbewellonyourway tobecomingaBiggestLoser.

Areyousomeonewhohasexercisedinthepastbutsimplyfelloffthewagon?Youknowwhatyou’resupposedtodobutneedthemotivationandstructuretodoit?ThenyoushouldfollowtheCHALLENGERprogram.ItissimilartotheBEGINNERprogrambutincludesoptionstoincreasedurationandintensity.

2.MakeaPlan

Studiesshowthatpeoplewhoplanaheadfortheirworkoutsaregenerallymoresuccessfulthanthosewhowingit.Sowerecommendafewtipstohelpyoustayontherightpath.

•Makeadatewithyourself!Decidewhenyouwanttoworkoutandputitinyourdayplanner.Logthattimeasyours.

•Setanalarm,dayornight,asaremindertoworkout.Orscheduleareminderonyourcomputerifthat’swhereyouspendmostofyourday.

•Packyourgymbagthenightbeforeaworkout.

3.BuildaTeam

Attheranch,contestantsaredividedintoteamstoprovidesupportandguidanceforoneanother.You’llneedthatencouragement,too,sobegintoformasupportsystemoffriendsandfamily.Planwalkingactivitieswithyourkidsorencourageyourbestfriendtobecomeadietbuddy.Youcanalsolookforworkoutpartnersonline through sites like www.biggestloserclub.com or through your localcolleges,churches,andcommunitycenters.

4.MoveIt!

Concentrate on becoming more active as you go about your daily life. Inaddition to following the workout plan here, sneak in exercise whenever andhoweveryoucan.Parkyourcarat thefarendof theparkinglotat themallorgrocerystore.Usethestairswheneverpossibleandtakepostureandstretchingbreaksatthecomputer.Expertssuggestthatittakes21daysofconsistentbehaviortoformahabit—so

don’tgetdiscouragedafteronlyacoupleofdays.Findsmallwaystostayactive,andbeforeyouknowit,yourbodywillstarttocraveexercise.Afewweeksinto

Season7andafteranemotionallystressfuldayattheranch,MandiKramermetupwithherteammateandsister,AubreyCheney,andproclaimed,“Thisisatotalfirstforme,butallIwanttodoisgotothegymandworkout!”

5.GatherYourEquipment

Inorder tomake thingssimple,we’ve limited theamountofequipmentyou’llneedtocompletethe30-DayJump-StartFitnessProgram.Here’soursimplelistofessentials.

1.Yourbody!Therearenumerouseffectiveexercisesthatdon’trequireanyequipment.Season5winnerAliVincentsaysshehasrealizedshecanworkoutanywhereusingjustherownbodyweight.

2.Amat.Ifyouplantoworkoutonahardsurface,you’llneedagoodathleticoryogamat(gotowww.biggestloser.comforproducts).Ifyouprefer,youcanjustuseanycarpetedsurfaceinyourhome,aslongasitgivesyouthenecessarycushioning.

3.Asetofdumbbells.Werecommendweightsrangingfrom5to15poundsforwomenand10to25poundsformenforthisjump-startprogram.

4.Apairofgoodwalkingshoes.Focusonthefit.Walkaroundthestoreabitwhenyoutrythemon.Theymustbecomfortableandnottootight.Theheelshouldgiveyougoodsupportandshouldbelow,andnotwideandflaredouttothesides.Thefrontshouldbendeasilyforgoodwalkingmotion.Ifyougraduatetojoggingandrunning,you’llwanttoupgradetoagoodrunningshoe.

6.GetFITTE

“FITTE”isaquick,handyacronymtohelpyourememberalltheelementsofanexerciseroutineyouneedtoimproveyourfitness.It’sagoodway,especiallyforbeginners,tostartthinkingaboutworkingout.Asyoubegintomakeexerciseapartofyourlifestyle,you’llwanttovaryorincreasesomeorallelementsoftheFITTEprinciple:

Frequency:HowoftenyouworkoutIntensity:Howhardyouworkout(measuringwithaheartratemonitoror

usingrateofperceivedexertion)Time:ThedurationofyourworkoutType:Thekindofexerciseyou’redoingEnjoyment:Howmuchpleasureyougetoutoftheactivity

Frequency

The American Council on Exercise recommends 20 to 30 minutes ofcardiovascular exercise 3 to 5 days aweek (depending on intensity; a shorterworkoutdurationcallsformoreintensity)andstrengthtrainingat least twiceaweek.Youcancombinecardioandstrengthonsomedaysorkeepthemseparate.In this jump-startprogram,we’llbeginwithafrequencyof6daysaweekandwill vary cardio and strength. We want to establish a new, healthy behaviorpattern,soit’sfullimmersiontime!Asthe2weeksgoby,youcanmixthisupabit and vary the frequency of yourworkouts.However,we recommend doingsomethingphysical6daysaweek.

Intensity:Load,Speed,andEffort

Therearemanywaystoincreaseordecreaseintensity.Onewayisthroughload.Loadisjusttheamountofresistanceyouuseinyourworkout.Inthefirstweek,wewill usenoexternal resistance,onlyyourbody.As theweeksgoby,we’llbegin to add dumbbells to the strength exercises. We recommend choosingweightsthatwillmakeyourmusclestiredafter12to15repetitions.Anotherwaytovaryintensityisthroughspeed.Duringyourcardiowalks,you

can increase the intensitybysimplywalkingfaster. Ifyoucanwalkata fasterpace,youshould.Itwillhelpyouburnmorecaloriesandstrengthenyourheart.Eventually,youmightwanttotryjoggingorrunning.Youcanvaryspeedinthestrength exercises, too. Sometimes going slower ismore intense, and at othertimes, moving a bit faster will make the exercise more challenging. Whenexercising with dumbbells, keep your speed under control to ensure that you

neverswingtheweights.Effort isoneof themostcommonways tovary intensity.Howhardareyou

working?Therearetwowaystomeasureintensity.Themostcommoniscalledrateofperceivedexertion(RPE),andit isaneasy-to-followself-measurement.Usetheratingscalebelowtogaugehowyourbodyfeelswhenyou’reworkingout.RPErangesfrom6(noexertionatall)to20(maximalexertion).

RateofPerceivedExertionScale

CalculatingYourTargetHeartRate

Therateofperceivedexertionscalerelatestoyourexerciseheartrateaswell.We all have a resting heart rate (our pulse rate when we are immobile), amaximumheartrate(thehighestrateweshouldreachinaworkout),andatarget

heartratezone(formaximumfatburning).Yourtargetheartrate—theratethatyoushouldaimtoachieveinyourworkouts—canbeeasilycalculated,onceyouknowyourmaximumheart rate.To findyourmaximumheart rate, follow thissimpleformula:

220-yourage=maximumheartrateSo,fora35-year-old,themaximumheartrateis185(220-35=185).Now,tofindyourtargetheart-ratezone,you’regoingtousethenumberyou

justcalculatedforyourmaximumheartrate:Low-rangetargetheartrate=Maximumheartrate 0.80

High-rangetargetheartrate=Maximumheartrate 0.85

So,forthesame35-year-old...•Thetargetheartrate(lowrange)wouldbe148(185×80%=148).•Thetargetheartrate(highrange)wouldbe157.(185×85%=157).

This person should aim to keep their heart rate between 148 and 157whenexercising.Studieshaveshownacorrelationbetweenrateofperceivedexertionandheart

rate, with heart rate equaling about 10 times the RPE you’ve reached. Forexample,ifyou’reworkingoutatan11onthescale,yourheartrateshouldbeapproximately110.For the35-year-old, for example, thiswouldnot be in thetarget heart rate zone. He or she would need to increase the intensity and bemore in the 14-to-16 range to achieve the 148-to- 157 target heart rate zone.LookingattheRPEscale,thismakessense,asthatrangerepresents“somewhathard”to“hard.”

UsingaHeartRateMonitor

Another way tomeasure intensity is through amore scientific approach. Youmightwanttopurchaseaheartratemonitorthatwillreadyourexactheartrate.Youwould still use the formula above to calculate yourmaximum and targetheart rate zone. However, unless advised otherwise by your doctor, we

recommend just using the rate of perceived exertion scale for this program. Itwillhelpyoubecomeawareofyourintensityandallowyoutoadjustasneeded.If youareabeginner,wedonot expect you to be in your target heart rate

zoneinthefirstweekofthisprogram.Juststartwalkinganddon’tworryaboutheart rate. Eventually begin to increase your intensity so that you’ll see theweight-lossresultsyou’rehopingfor.Youcanalsovaryintensitytoaddvariety.Varietycanbeagreatwaytochange

up your routinewithout having to increase load or speed.During your cardiowalks,youcouldaddahilltoyournormalpath.Ifyoutrytomaintainthesamespeedasyougoupthehill,you’llbeincreasingyoureffort.Instrengthtraining,youcanaddinstabilitytotheexercisesbystandingononelegordoingexercisesonastabilityball(youworkmoremusclestobalanceyourself),orbycombiningexercisestochallengethebody.Addingvarietywillalsokeepyoufromgettingboredwithyourworkout.

Time(Duration)

Durationishowlongyouactuallyexercise.We’reallchallengedtofindtimetoexercise, or to do anything at all! As mentioned previously, the AmericanCouncilonExerciserecommends20to30minutesofcardiovascularwork3to5days aweek (dependingon intensity—shorter exerciseduration calls formoreintense effort) and strength training at least twice a week. In this jump-startprogram,we’llstartyouoffwith20minutesofcardioadayandbeginadding2minutesadayuntilyoubuildupto50minutes.Forbeginners,thiscanbebrokenupintoseveralboutsofexercisein1day.Again,themostimportantthingistogetmoving.We’llsettimegoalsforyou,

butifyoumissafewminuteshereorthere,don’tstress.Trytomakethemuponanotherdayorsimplymoveon.

The typeof exerciseyouchoosewillhaveagreat impactonwhetheryoucanmaintain a fitness program. In this program, we’re keeping it simple withwalkingforcardio,alongwithdumbbellandbody-weightexercisesforstrength.However,ifyouprefercyclingtowalking,wehighlyrecommendyoumakethesubstitution. Studies show that you’ll be more likely to stick to an exercise

programifyou likewhatyou’redoing.Otheroptionsareswimming(great forthe upper body), jumping rope (excellent for the lower body and abs), andaerobicsclasses(whichprovidestructureandcommunity).Iflookingatdumbbellsmakesyouwanttothrowthemoutthewindow,there

are several strength training options, as well. Tubing, elastic bands, medicineballs, weighted water balls, and stability balls can all enhance your strengthtrainingexercises.(Gotowww.biggestloser.comforproducts.)Butthemostimportantthingistofindsomethingyouwillstickwith.Thebest

exercisetodoistheexercisethatyoudo!

Enjoyment

If you like playing basketball with your kid, make it part of your exerciseroutine. After the game, do some strength exercise for your upper and lowerbodyandfinishupwitha thoroughstretch.Season4finalistJulieHaddenhasfoundagreat, freeway toexercise:She takesherkids to theparkandclimbs,slides,andplayswiththem!Shedoesn’tjustsitbackandwatchanymore.Inlineskating,kickboxing,cycling,andsurfingareallexcellentactivitiesthat

willkeepyouactiveandhealthy.Manyofthe30-dayBiggestLosersofSeason7foundtheirinnerkickboxersasawaytovarytheirroutines.Takeadvantageofany class you can find thatwill introduceyou to new—or forgotten—ways tomove your body. Season 5 winner Ali Vincent had abandoned her love ofswimmingbeforebecomingaBiggestLoser.Onceshebeganherprogram,shegotback in thewater,enjoyingnotonly theactof swimming itselfbuthow itallowedhertoenterarhythmicmentalzone,tothinkandregroup.

CircuitFormats

This program includes both a strength component and cardio and mobilityexercises. During week 1, you will only be walking and doing mobilityexercises.Whenyoureachweek2,you’llbeginsimpleupper-body,lower-body,and ab exercises using some external resistance.We recommend that you dothese inacircuit format.Simplyput, youdoone exercise right after theotherwith little tonorest inbetween.Notonly is thisasuperefficientwaytoworkout, but you also burn more calories (up to twice as many) and gain acardiovascularbenefit(yourheartratestayselevated).

GeneralWorkoutGuidelines

•It’simportanttostayhydrated,sodrinkwaterbefore,during,andafteryourworkouts.Remember,onceyou’rethirsty,youarealreadydehydrated.

•Ingeneral,keepyourabdominalmusclesengagedandyourspineneutral.Youwanttomaintainastrongstructurethroughyourspinalcolumnwhenexercising.

•Neverswingtheweightswhendoingstrengthexercises.Moveinaslowandcontrolledmanner.

•Makesuretomaintainsteady,rhythmicbreathingthroughoutallexercises.Avoidholdingyourbreathwhenexertingyourself.

•Whenyoucandotherecommendednumberofrepetitionsofastrengthexercisewithoutbecomingfatigued,it’stimetoincreasetheresistance.

YourWeeklyProgress

Here’saquicksummaryofhowyourfitnessplanwillbeginandevolve.

Week1:StucktoYourSeat?

•Cardioplusmobilityandbody-weightexercises•Slowlyincreasingtime•6workoutdaysand1dayoff

The goal of this week is to simply start moving. Performing mobility andbody-weightexerciseswillgetyoureadyfortheresistanceexercisesthatwillbeadded in week 2. Most of us tend to be professional sitters, slumped over acomputer or stuck behind thewheel of a car,whichweakens and tightens themusclesofthebackandchest,aswellasthehipsandbuttocks.Theseexercisesdynamicallystretchandstrengthentargetedmuscleswhileimprovingflexibility,rangeofmotion,posture,andcirculation.

Week2:MeetYourMuscles!

•Cardioplusmobilityandresistanceexercises•Continuingtoincreasetimeandaddresistanceexercises•6workoutdaysand1dayoff

This week, we’ll add resistance exercises to your regimen of mobility andbody-weightmoves,tostarttobuildleanmuscle.Youwillbegintofeelpartsofyourbodyyoudidn’tevenknowexisted!

Week3:TakeItUpaNotch

•Cardioplusmobilityandresistanceexercises•Beginningtoincreaseintensityinbothcardioandresistanceexercises•6workoutdaysand1dayoff

You are halfway through your jump-start workout program, so it’s time toratchetupthe intensity.Forcardio, thiscouldmeanaddingjoggingorahill toyourwalk.Fortheresistanceexercises,youcouldupthenumberofrepetitionsor sets, or increase the weight you’re using. We’ll also add a day of activerecovery so that you’re doing some form of activity every day of the week.Remember,ittakes21daystostartanewhabit,sothisistheweekthatchangeseverything!

Week4:YourVeryOwnFinale!

•Cardioplusmobilityandresistanceexercises•Continuingtoincreaseintensityinbothcardioandresistanceexercisesandaddvariety

•6workoutdaysand1dayofrestNow you’ll have the tools you need to continue your healthy lifestyle for a

lifetime.Youcanusewhatyou’ve learned in the last30days tocreatea long,healthyfuture.

YourDailyWorkoutCalendar

30DaysofTransformation

The following pages contain a 30-day blueprint for improved health, weightloss, and awhole new life. It’s time to commit yourselfwithout distraction tocleanoutyourpantryandgetyourworkoutclothesandcomfortableshoesready.Pareyoursocialcalendartoaminimum.Avoidscenariosandpeoplethattemptyou.Youareabouttocreateanenvironmentdedicatedtoyourgoals.Makesmallchangeseverydayandthecumulativeeffectwillamazeyou.Andyou’llhaveafamiliar face to help you through—Season 5 winner Ali Vincent! For eachexerciseonthefollowingpages,superfitAlishowsyouthecorrecttechnique.

ManyBiggestLosersexperienceadefiningmomentontheirfirstday—andit’snotalwayshappy.Season6at-homewinnerHebaSalamasayssheremembersthe feeling of fear. “I thought, there’s just noway I’mgoing to be able to dothis.”Everyone starts a transformation from a less-than-optimal place—so it’s

normaltofeelalittleuncomfortableatfirst.Butit’snothingtoworryabout,andinfact,astrainerJillianMichaelstellsherteammembers,“Ifyoucanstayopenandmoveintothatuncomfortableandunknownspace,thenyoubecomeopentoaninfinityofpossibility.Andthat’swhereyourlifewillbecreated.”Andtherewardsareworththepain.Season6winnerMichelleAguilar,after

herranchodyssey,foundherselfstandingonamountaintopwithJillian.“Itwasoneof themost rewardingmomentsofmy life,”shesays.Shehaddiscoveredthatpersondeepwithinwhowasstrongandpowerful,whowas“nightanddayfromthepersonIthoughtIwas.”“So,whatdoyoudonow?”Jillianaskedher.“Ilive,”answeredMichelle.Socanyou.Anditallstartswiththenext30days.

MakeUpYourMindNow

“Theskyisthelimit....Youjustputyourmindtoit,continuetoworkhard,andeverythingispossible.”

—NFLQUARTERBACKKURTWARNERTOTHESEASON7CONTESTANTS

Youdon’thavetobeafootballfantobenefitfromKurtWarner’sexample.In1994,he tried out for the Green Bay Packers—and was cut. His hopes dashed, hemovedbackhometoIowaandstockedgrocerystoreshelvestofeedhisyoungfamily.Afterafewyearsofworkinghard,hefinallygotashotattheNFLagain.This time,hisdreamcametrue.HeledtheSt.LouisRamstoaberthinSuperBowlXXXIV.Fine,yousay.Sowhatdoesaprofessional footballplayer’sstoryhave todo

withweight loss, exactly?Everything.This firstdayhas to startwitha strongandclearcommitmenttoyourself.Try isnot thewordyou’re lookingforhere.RememberPhillipParhamattheropescoursechallengeinSeason6?Helookedupattheplatformintheskywherehewassupposedtohoisthimselfwithropesandtoldtheinstructorhe’dgiveithisbest“try.”“Trying,”theinstructorreplied,is“quittingwithhonor.”EveryBiggestLosercontestantwalksonto thegroundsof theranch that first

dayprepared for the taskathand—they’vecleared theirmindsand taken timeout of their lives to focus on getting healthy. Trainer Bob Harper calls thiscrucial stage“getting theirheads into thegame.”AndBob’snot talkingaboutwinningchallengesormoney,thoughclearlythosearemotivationalelementsontheranch.He’sreferringtotheprocessofadoptingafocusedmentaloutlookandembracingawholenewlifestyle.Nowisthetimetokeepyourcommitmenttoyourself,tobelievethatyoucan

dothis.Youaregoingtotakeresponsibilityforyourhealth.You’regoingtodigdeepintostrengthsyouneverknewyouhad,andattheendofthese30days,youwillfeel,asColeenSkeabeckexpresseditinSeason6,“thehappiestthingyou

couldthinkoftimesathousand!”

Jump-StartMenuPlan

DAY11,480CALORIES

Breakfast

1HamandCheeseBreakfastMelt¾cupfreshblueberries8ouncesfat-freemilkTeaorcoffee

Snack1largeapple1sticklow-fatmozzarellastringcheeseIcewater

LunchTurkeywrap:2ouncesslicedturkeybreast,¼cupalfalfasprouts,2slicestomato, and 2 teaspoonsDijonmustard inLaTortilla Factorymultigraintortilla6babycarrots1cupjicamasticksIcewateroricedtea

Snack2servings(4pieces)HummusDeviledEggs

Dinner5ouncesboneless,skinlesschickenbreast,grilledorbroiled8mediumasparagusspears,grilledorbroiled1 cup cherry tomatoes with 1 tablespoon balsamic vinegar and 1

tablespoonchoppedfreshbasil8ouncesfat-freemilk

Jump-StartRecipes

HamandCheeseBreakfastMeltpage52HummusDeviledEggspage54

HAMANDCHEESEBREAKFASTMELT

Youcanaddmustardorasliceoftomatotocustomizethissandwich,ifyoulike.It reheats well, too, so you might want to make two at a time and warm thesecondonethefollowingmorning!

1Thomas’LightWholeGrainEnglishMuffin,split1slice(1ounce)lean,lowsodiumhamorleanCanadianbacon2eggwhites1slicelow-orreduced-fatCheddarcheeseSaltandpeppertotaste

Coataneggring(seenote)witholiveoilcookingspray.Toast themuffinhalvesuntil they’re lightlybrowned.While themuffin toasts,warmthehamforabout1minute inasmallnonstickskillet.RemovethehamfromtheskilletandplaceitonhalfofthetoastedEnglishmuffin.Covertokeepitwarm.Place thepreparedegg ring in thenonstickskilletovermediumheat.Pour theeggwhitesintothering.Coverthepanandcookovermediumheatforabout3minutes,oruntiltheeggsarenearlyset.Runaknifeorspatulaaroundtheinsideedgeoftheringtobreaktheeggloose.Removethering.Fliptheeggoverandcookitforabout30secondslonger,oruntildone.Placetheeggontopoftheham.Whiletheeggispipinghot,laythecheeseover

it.Topwiththeremainingmuffinhalf.Servehot.

Note:Ifyoudon’thaveaneggring,youcanusetheringfromawide-mouthedcanningjar,sprayedwitholiveoilcookingspray.

Makes1serving

Perserving:230calories,25gprotein,25gcarbohydrates(6gsugars),6gfat(2gsaturated),20mgcholesterol,8gfiber,570mgsodium

BiggestLoserTrainerTip:BobHarper

Maintaining healthy eating habits for the rest of your life can seemdaunting. And I’m not here to tell you to skip every indulgence.Instead, allow a few of your favorites and focus on avoiding thosetemptationsthatjustaren’tworththecalories.

HUMMUSDEVILEDEGGS

Theadditionofhummusmakesforadelicious,healthytwistonaclassiccomfortfood.

12hard-boiledeggs,peeled1recipeCreamyHummus(page64)PaprikaItalianparsley

Cut the eggs in half lengthwise. Remove the egg yolks and discard them orreservethemforanotheruse.Fill each egg white with a heaping tablespoon of Creamy Hummus, sprinkle

lightlywith paprika, andgarnishwith parsley.Cover lightlywith plasticwrapandrefrigerateforupto1daybeforeserving.

Makes12servings(2egghalvesperserving)

MikeMorelli,Season7

Eatingright isnotaboutcuttingoutfoods that tastegood.It’saboutthequalityofthefoodsyoueat.

Jump-StartExercisePlan

JUMP-STARTGOAL:30minutes

CARDIO:Walk20minutes

MOBILITYANDBODY-WEIGHTEXERCISES:10minutes

CardioBEGINNERSshouldbreakuptheirwalkintotwo10-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkfor20minutes.

MobilityandBody-WeightExercisesBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth10-minutewalks(foratotaloftwosets).CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe20-minutewalk.

HelenPhillips,Season7

Even though it’shard toget startedandyoumight tire easily in thebeginning,it’simportanttowarmupsothatyouraiseyourheartrategradually.

CHESTANDBACKOPENER

Standwith your feet shoulder-width apart, your abs engaged (pull your naveltowardyourspine),andyourarmsouttothesides.Inhaletoprepare,andasyouexhale,wrap your arms in front of you and try to touch your shoulder blades(hugyourself).Inhaleandextendyourarmstoreachslightlybehindyouasyouopenyourchest.Repeatslowlyfor1minute(about12to16repetitions).

Tips•Keepyourabstightanddon’tarchyourlowerback.•Breatheslowly,deeply,andrhythmicallysoyoudon’thyperventilate.•Asyouhug,squeezethemusclesinyourchesttoopenyourback.•Asyoureachback,squeeze themusclesbetweenyourshoulderblades toopenyourchest.

DYNAMICHIPFLEXORSTRETCH

Begininastaggeredstancewithyourleft legforwardandyourrightlegback,heeloffthefloor.Placeyourhandsonyourhips,rollyourshouldersback,andpullyournavel towardyour spine.Bendyour leftkneeuntilyour left thigh isparalleltothefloor.Pushintoyourleftfootandstraightenyourlegtoreturntothe starting position. Repeat slowly for 30 seconds (about six to eight

repetitions),thenswitchlegsandrepeatfor30seconds.

Tips•Keeptheshinofthefrontlegparalleltotheflooranddon’tletyourkneegopastyourtoes.

•Squeezethebuttockoftherearlegtoincreasethestretchofthehipflexor.•Avoidleaningforwardorarchingback.

DYNAMICHAMSTRINGSTRETCH

Standwithyourfeetshoulder-widthapartandyourhandsonyourhips.Extendyour left leg in front with the foot flexed, heel on the floor, and toes lifted.Slowlybendatthehipsandhingeforward,feelingaslightstretchinthebackofyourleftleg.Squeezeyourshoulderbladestogetherandlookdownatthefloortomaintainaneutralneckandspine.Keepingyourabsengaged,liftyourbodyback up. Repeat slowly for 30 seconds (about six to eight repetitions), thenswitchlegsandrepeatfor30seconds.

•Use your hands on your hips to assist in tilting your pelvis back as youhingeforward.Youshouldaimtoextendyourtailboneback.

•Keepyourspineneutralandyourchestopen.Don’troundyourback.•Trynottohyperextendthefrontknee.Keepitstraightbutnotlocked.

DYNAMICCALFSTRETCHWITHLATPULL

Begininastaggeredstancewithyourleftlegforward,kneebent,andyourrightlegback,heelonthefloor.Placeyourhandsbyyoursides,rollyourshouldersback,andpullyournaveltowardyourspine.Pressintothefloorwithyourrightfoot as you roll to the ball of the foot. At the same time, extend your armsoverheadtolengthenyourspine.Slowlypressyourrightheelbacktothefloorasyoupullyourarmsdowntoyoursides.Repeatslowlyfor30seconds(aboutsixtoeightrepetitions),thenswitchlegsandrepeatfor30seconds.

•Avoidarchingyourback.•Adjustthewidthofyourstancetoaccommodateyourcalfflexibility.

FIGURE-4HIPOPENER

Stan0dwithyourfeetshoulder-widthapartandonehandonachairforbalance.Crossyourrightlegoveryourleftwiththerightanklejustabovetheleftknee.Openyour rightkneeout to theside tomakea4withyour legs.Slowlybendyour left leg and allow your upper body to shift forward, keeping your backstraight. Continue bending your left leg until you feel a stretch in your rightbuttock and hip. Engage your abs and return to the starting position. Repeatslowlyfor30seconds(aboutsixtoeightrepetitions),thenswitchlegsandrepeatfor30seconds.

Tips•Don’troundyourbackasyoubendyourweight-bearingknee.•Imaginesittingbackinachair.• Actively open your raised knee out to the side to increase the range ofmotion.

BiggestLoserTrainerTip:JillianMichaels

Whenyoustart torealizeyourphysicalstrength,youknowthatyou

arestrongenoughtoovercomeanysetback,failure,orlossandgrowfromit.

WhoAreYouDoingThisFor?

JillianMichaels:“Foronceinherlife,sheputherselffirst.Haveyoueverdonethat?”

MichelleAguilar:“No.”

ItwasoneoftheepicstrugglesofSeason6.Themother-daughterteamofReneeWilsonandMichelleAguilar,Season6winner,cametotheranchafterrecentlyendinga5-yearestrangementthatstartedwhenReneedivorcedMichelle’sfatherandremarried.Notonlywerethesetwowomenfightingtoloseweightinfrontoftelevisioncameras,theywerealsofightingtorebuildadamagedrelationship.“Ijustgaveup,”saidMichelleaboutlifeafterherparents’divorce.“Igaveup

onallofit.Mymom,whensheleft,tookmysisters.AndIstayedwithmydad.AndIfelt like therewassomethingaboutmethatwasn’tgoodenough.Ratherthan doing something productive, Iwould turn to food, just eating until I feltsomething.”ViewerswatchedMichelle’s innerstrugglesplayout fromweek toweek.On

theonehand,Michellefeltasifshewasbetrayingherdadbyspendingtimeattheranchwithhermom.Butontheotherhand,shehadtoacknowledgethelittle

girl inside of herwhowas desperate for hermother’s love and approval. Theconflict was eating her alive, even prompting her to think about leaving theranchatonepoint.Inapivotalheart-to-heart,trainerJillianMichaelstoldMichelle,“Youneedto

takecareofyou.”Intheend,Michellerealized,“Nobodyisgoingtofixthisforme.Ihavetofix

this.AndIhavetotellmyselfeverydaythatI’mworthfixing.I’mworthgiving100 percent for. Otherwise, nothing is really being accomplished. Theweightwilljustcomerightbackon.”So understand one thing:You are themost important person in this process.

Not your parents, not your spouse, not your kids, not your friends. You aregetting healthy for you.You aremaking choices beneficial to you.And guesswhat?You’llbehappierasaresult...andsowilleveryoneelseinyourlife!

Jump-StartMenuPlan

DAY21,480CALORIES

Breakfast

1servingBananaNutOats½cupfreshblueberries3hard-boiledeggwhites8ouncesfat-freemilkTeaorcoffee

Snack6tablespoonsCreamyHummus2mediumstalkscelery,cutintosticks

Lunch6piecesCaliforniarollbrownricesushi1AsianorBoscpear

IcewateroricedteaSnack

PBJ:2slicesEzekielwholegrainbreadwith1 tablespoonnaturalpeanutbutterand2tablespoonssugar-freeblackcherryall-fruitspreadIcewaterortea

DinnerDoc’sChili1½ cups chopped romaine lettucewith¼ cup sliced bell pepper, ¼ cupslicedcucumber,and1tablespoonlow-fatvinaigretteIcewateroricedtea

Jump-StartRecipes

BananaNutOatspage61CreamyHummuspage64Doc’sChilipage63

BANANANUTOATS

Eachseason,Ifindthatmanyofthecontestants,likemanyotherAmericans,arenotmeeting their daily calcium requirement.Cooking hot cereal inmilk is aneasy(anddelicious!)waytohelpremedythis.

1veryripebanana,mashed½teaspoonpurevanillaextract1½cupsfat-freemilkPinchofsalt1cupold-fashionedrolledoats1tablespoonchoppedwalnuts

Mash thebananawith thevanilla extract and set aside.Combine themilkand

saltinamediumsaucepanandheatuntilalmostboiling.Addtheoatsandcook,stirring,for1to2minutes,oruntilcreamy.Stirinthebananamixture.Removefrom the heat, cover, and let stand for about 5 minutes. Divide the oatmealbetweenbowlsandsprinklewiththewalnuts.

Makes4servings

BradyVilcan,Season6

Buyafoodscale(www.biggestloser.com).Portionsizecangetawayfromyouinaheartbeat.Ifyouwanttoloseweight,youhavetoknowwhataservingisandhowmanycaloriesareinit.

DOC’SCHILI

AsimmeringpotofDoc’sChiliwasfoundontheranchstoveeveryweekduringSeason2.TheinventionofDr.JeffLevine,thiscrowd-pleasingfavoriteisshortonpreparationtimeandlongonflavor.

3cupschoppedyellowonions1¼pounds99%leanground

turkeyorleanturkeysausage3cupsdicedtomatoesor1can(28ounces)roasteddicedtomatoes,undrained1½cupscookedpintobeansor1can(15ounces)pintobeans,rinsedanddrained1½cupscookedblackbeansor1can(15ounces)blackbeans,rinsedanddrained1cupfat-free,lowsodiumchickenbroth2tablespoonschoppedgarlic2tablespoonschilipowder1tablespoonchoppedfreshoreganoor1teaspoondried1teaspoongroundcumin1teaspoonmustardpowder½cupslicedblackolives½cupchoppedscallionsorchoppedfreshcilantro

Coat a large saucepan or Dutch oven with a few sprays of olive oil cookingspray.Addtheonionsandcookovermedium-highheatuntilthey’resoftandjuststartingtobrown.Addthegroundturkeyorsausageandcookovermedium-highheat,breakingupthemeatwithaspoon,forabout6minutes,oruntilnolongerpink. Add the tomatoes, pinto and black beans, broth, garlic, chili powder,oregano,cumin,andmustardpowder.Bringtoaboiloverhighheat,thenreducetheheattolow.Coverandsimmerfor20minutes.Garnishwiththeolivesandscallionsorcilantro.

Makes12(1-cup)servings(2¼quarts)

CREAMYHUMMUS

ThiscreamyMiddleEasternspread takesminutes toprepareandwillkeep forseveraldays,refrigerated.Serveasasnackwithrawveggies,useasanomeletfilling,ortryitwithGrilledChickenSalad(page167).

3cupscookedchickpeasor2(15-ounce)canschickpeas,drainedandrinsed½cupwarmwater3tablespoonslimejuice1tablespoontahini(seenote)1½teaspoonsgroundcumin1tablespoonmincedgarlic1teaspoonsalt2tablespoonschoppedfreshcilantro

Place the chickpeas, water, lime juice, tahini, cumin, and garlic in a foodprocessor. Process for about 4 minutes, or until very smooth. Add an extratablespoon or two of water if necessary. Transfer to a bowl and stir in thecilantro.

Note: Tahini is a paste made from ground sesame seeds. It can be found inMiddleEasternmarketsorintheethnicsectionofmostsupermarkets.Itshouldberefrigeratedafteropening.

Makesabout16(2-tablespoon)servings(2cups)

RoastedRedPepperHummus:Add2roastedredbellpeppers.

Makesabout20(2-tablespoon)servings(2½cups)

Perserving:50calories,3gprotein,8gcarbohydrates(2gsugars),1gfat

(0gsaturated),0mgcholesterol,2gfiber,120mgsodium

CARDIO:Walk22minutes(increasetimeby2minutes)

Cardio

BEGINNERSshouldbreakuptheirwalkintotwo11-minutesessions,possiblyonesessioninthemorningandoneatnight.

CHALLENGERSwalkfor22minutes.

MobilityandBody-WeightExercisesBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth11-minutewalks(foratotaloftwosets).

CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe22-minutewalk.

MikeMorelli,Season7

Whenyoustartworkingout,thefirstweekmaybethehardesttogetusedto.Stickitout.

SHOULDERROLL

Standwith your feet shoulder-width apart. Keep your arms at your sides andyourabsengaged.Rollyourshouldersforwardinacirclefor15seconds.Thenrollyourshouldersbackwardfor15seconds.Repeatforwardandbackforatotalof1minute.

Tips•Asyourollyourshoulders,trytomakeeachcirclealittlebiggerthanthepreviousone.Thinkofliftingyourshouldersall thewayuptoyourears,then pulling your shoulder blades together, then pushing your shoulderbladestothefloor,andfinallyopeningyourbackasyoupullthefrontofyourshouldersforward.

•Don’tallowyourlowerbackoryourhipstomove.•Keepyourneckneutralandyourheadstill.

SIDEBEND

Standwithyour feet shoulder-widthapartandyourarmsbyyoursides. Inhaleandextendyourrightarmtowardtheceiling.Asyouexhale,bendtoyourleftatthewaistandextendyourarmoveryourheadandtotheleft.Inhaleasyoubringyourbodybackupandexhaleasyoureleasethearm.Repeatwithyourleftarmupasyoubendtotheright.Repeatslowly,alternatingsides,for1minute(aboutfourrepetitionsoneachside).

•Keepyourweightevenlydistributedonbothfeet,especiallyduringthesidebend.

•Thinkof reachingupandout, rather thandownandcollapsing intoyourside.

•Don’tallowyourlowerbacktoarchoryourkneestolock.

LOWER-BACKMOBILITY

Standwithyourfeetalittlewiderthanshoulder-widthapart.Hingeforwardfromthehipsandplaceyourhandsonyourthighs.Yourbackshouldbeneutral,andyour shoulders should be away from your ears. Inhale to prepare, and as youexhale,tuckyourtailboneunderandroundyourback,pullingyournaveltowardyourspinedeeply.Inhaleandreversethemovementbyarchingyourback,tiltingyourtailboneuptowardtheceiling.Repeatslowlyfor1minute(about12to16repetitions).

•Startthemovementwithyourbreath.•Keepyourabstightduringthebackarch.Don’tallowyourbellytorelax.•Thinkofdrawingasemicirclewithyourtailbone.

DYNAMICLATERALLUNGE

Stand with your feet fairly wide, your shoulders rolled back, and your absengaged.Bendyourleftkneeandshiftyourweighttoyourleftleg,placingyourhandsonyourleftthighforsupport.Allowyourtorsotomoveslightlyforward,butkeepyourspineneutralandyourchestopen.Sitbackintoyourhipandkeepyourleftkneebehindyourtoes.Pressintothefloor,straightenyourleftleg,andreturntothestartingposition.Repeattotheright.Alternaterightandleftfor1minute(aboutsixrepetitionsoneachside).

•Don’tletyourbackroundasyousitbackintoyourhips.Keepyourheadupandshouldersrolledbackanddown.

•Keeptheoppositelegstraighttofeeltheinnerthighlengthen.• As you come to standing, squeeze your buttocks to bring your pelvisupright.

TORSOROTATION

Standwith your feet slightlywider than hips, your shoulders rolled back, andyourabsengaged.Bringyourarmsinfrontofyourbody,crossthem,andgrabyourelbows, armsparallel to the floor.Bendyourknees slightly and lengthenyour spine toward the ceiling. Keeping your hips where they are, rotate your

torsototheleft.Returntothecenterandrepeattotheright.Continuealternatingsidesfor1minute(about12to16repetitions).

Tips•Asyou rotate to the left, thinkof pressingyour left hip forward to keepyourhipsstable.

•Liftasyourotate,toavoid“grinding”intoyourlowerback.•Aimtokeepyourarmsinfrontofyourchest.

Addsinging toyourworkout! Ithelpsyoubreathemoredeeplyandtake in more oxygen, improves your aerobic ability, and releasesmuscletension.Singingalsotonesabdominalandintercostalmusclesandhelpsstimulatecirculation.So,nexttimeyouworkoutathome,pickyourfavoritetuneandbeltitout!

GetSelfishwithYourTime

“You know what? If the world falls apart, I’ll be in good enough shape to fixthingswhenI’mdonelosingweight.”

—JACKIEEVANS,SEASON5

Ifyou’rethinkingaboutjoiningthatnewcommitteeorsigningyourkidsupforadditionalactivities rightnow,don’t. Ifever therewasa time togominimalistwith your social calendar, this is it.You need to create the time and space tofocusonthejobathand:losingweight.Addingmoreobligationstoyourlifeatthemoment issimplygoing tocompete for the timeandattentionyouneed todevotetoeatingright,workingout,andstayingfocused.That’s part of themagic of the ranch—where there are no jobs, no trips to

soccerpractice,nopilesofdirtydishesorlaundry.Athome,youneedtofocusonyourweight-lossgoalsbysuspendingsomeof theclaimsonyour timeandbecomingbrutallyprotectiveofyourschedule.DanandJackieEvansofSeason5visitedBiggestLoserClub.comoneday.We

talked aboutDan’s newCD and how thingswere going back at home.While

theyhadthebenefitofstartingtheirweightlossattheranch,continuingtodosoathomewasaseriousjobforbothofthem.“Takesometimeoutofyourlifeforthispurpose,”urgedJackie.“Yourwhole

lifeismaybe85yearslong.Whatifyoucouldtake1monthoutofitandknowat the end of that month, you could have made significant strides in yourhealth?”When Jackie left the ranch to continue herweight loss, shemade some big

decisions:“Mykidswerenotgoingtobedriventoalltheiractivitiesforawhile;Iwasn’tworkingovertime;Iwasn’tgoingtoparties.Iwaschangingmylife.IletgoofcontrollingalotofthingssoIcouldgettothegymeveryday!”Sounplug fromasmanydemands as you can and focuson the job at hand.

Thisisaninvestmentyou’remakinginyourfuture—it’sworthit.

Jump-StartMenuPlan

DAY31,490CALORIES

Breakfast

EggFooYung1largetangerine1slicetoastedEzekielwholegrainbread8ouncesfat-freemilkTeaorcoffee

SnackRaspberry smoothie: 1 cup fat-free Greek-style yogurt, ½ cup fresh orfrozenraspberries,½cupfat-freemilk,and½teaspoonpurevanillaextract

LunchTurkey burger: 4 ounces 99% lean ground turkey, 1 slice low-fat Swisscheese,2largeleavesbutterlettuce,1largeslicetomato,1sliceredonion,and1tablespoonreduced-calorieketchupon1Ezekielsesamewholegrain

bunCubedmelonwithfreshmintIcewateroricedtea

Snack1largepeachorapple2tablespoonsrawalmonds

Dinner2cupsAsianChoppedSaladwith5ounceschickenbreast,grilled¾cupfat-freevanillaorfruit-flavoredfrozenyogurtIcewateroricedtea

Jump-StartRecipes

EggFooYungpage71AsianChoppedSaladpage72

EGGFOOYUNG

In the 1950s, this Chinese omelet was a popular dish in westernized Chineserestaurants.Madewithvariousvegetables,italsocontainedmeatorshrimpandwassometimesdeep-fried.This lighterversion isgreat foraspecialbreakfast,brunch,orlunch.

½cupfinelyshreddedcabbageorfreshbeansprouts,rinsedanddrained¼cupthinlyslicedmushrooms¼cupthinlysliced(orfinelygrated)carrot2tablespoonsfinelyslicedscallions2tablespoonschoppedred

bellpepper1teaspoonchoppedgarlic1teaspoonchoppedfreshginger6largeeggwhitesand1wholeegg,or1¼cupseggsubstitute⅔cup(about4ounces)dicedleanturkey,chicken,leanpork,orcookedshrimp½teaspoongroundblackpepper1tablespoonchoppedfreshcilantroorscallion

Lightlycoatalargenonstickskilletwitholiveoilcookingspray.Overmedium-high heat, cook the cabbage,mushrooms, carrot, scallions, bell pepper, garlic,and ginger for about 3minutes, or until they’re almost tender but still bright.Transferthevegetablestoabowltocool.Cleantheskillettouseagain.

Beat the eggs well. Add the vegetables, turkey, and black pepper. Stir tocombine.

Again,lightlycoattheskilletwithcookingsprayandplaceitovermedium-highheat.Whentheskilletishot,addtheeggmixture.Cookfor1minute,oruntilitis set around the edges.Reduce theheat to low, cover, and simmer for 2 to 3minutes,oruntiltheeggsaresetinthemiddle.Removefromtheheatandallowtheeggstorest,covered,for2minutes.Foldtheeggsinhalf,thencuttheminhalfagainbeforetransferringto2largeplates.Garnishwithcilantroorscallionandservehotwithlowsodiumsoysauce.

Makes2servings

Perserving:130calories,21gprotein,6gcarbohydrates(3gsugars),2gfat(0.5gsaturated),30mgcholesterol,1gfiber,360mgsodium

ASIANCHOPPEDSALAD

Addchoppedturkeyorchickentothissimplesaladandyouhaveadeliciousandsatisfyingmaincourse.

2cups(4ounces)thinlyslicedgreencabbage2cups(4ounces)thinlyslicedredcabbage1cupgratedcarrot1redbellpepper,juliennedinto1”strips2tablespoonschoppedfreshcilantro+additionalforgarnish½cupAsianDressing(page173)Sesameseeds(optional)

Combine the green and red cabbage, carrot, bell pepper, and 2 tablespoonscilantro in a largemixing bowl.Add the dressing and tosswell.Garnishwithadditionalcilantroandsesameseeds,ifdesired.

Makes6(1-cup)servings

Perserving:60calories,3gprotein,9gcarbohydrates(5gsugars),1.5gfat(0gsaturated),0mgcholesterol,3gfiber,270mgsodium

TaraCosta,Season7

Youneedtoeat!Youcan’tloseweightifyoudon’teat.Also,readallthe ingredients on food packaging, and if you don’t know whatsomethingis,don’tputitinyourmouth.

AliVincent,Season5Winner

WhenIamstuckandgoingthroughphaseswhenIreallydon’twantto go to the gym or work out, it always helps me to take a newexerciseclass. It’smovement,period, thatburnscalories.Figureoutfunnewwaysforyou.

TOETOUCHREACH

Standwith your feet slightly wider than shoulder-width apart. Place your lefthandonyourleftthighandyourrightarmbyyourside.Slowlybendatthehips,knees,andanklesasifyouaresittingbackintoachair.Extendyourrighthandto your left knee, shin, or foot, depending on your flexibility and range ofmotion.As you stand up again, extend your right armout on a diagonal overyourrightshoulder,rotatingandlookingbackasyoudo.Repeatslowlyfor30seconds (about six to eight repetitions), then switch sides and repeat for 30seconds.

•Keepyourspineneutralasyoureachforyourknee,shin,orfoot.•Allowyourtorsotorotateasyoureachdownandasyoureachback.• Draw your navel toward your spine as you reach back, so that you canrotateandextendyourupperspinewithoutarchingyourlowerback.

Liefacedownonanexercisematorcarpetedsurface.Restyourupperbodyonyour forearmswithyourpalms flaton the floor.Tuckyour toesunderand liftyourhipsandtorsooffthefloorsothatallyourweightisonyourforearmsandtoes.Keepyourspineneutralandparalleltothefloor.Thinkofyourbodyasatablebeingsupportedbytwosetsoflegs.Holdfor1minute(ortwosetsof30seconds),maintaininganaturalbreathingpattern.Releaseyourhipsbacktothefloor.

•Beginnersmayperformthisexerciseontheirknees.•Imagineabandaroundyourhipssuspendingyoufromtheceiling.•Lookatthespacebetweenyourarms,notyourfeet, tokeepyourneckinlinewithyourspine.

•Drawyournavelinandtuckyourpelvisunderabittoprotectyourlowerback.

Liefacedownonanexercisematorcarpetedsurface.Placeyourarmsbyyoursides, with your palms down. Gently contract the muscles in your lower andmidbackandpressyourhandsdowntoliftyourchestoffthefloor3to5inches.Ifyoucanliftyourhandsofftheflooraswell,doso.Holdforamoment,thenreleasebackdowntothefloor.Repeatfor1minute(about12to16repetitions).

Tips•Thinkofreachingoutandupwithyourspine,ratherthanupandback.This

willtakecompressionoffyourlumbarspine.•Pullyourshoulderbladesdownandbackthroughoutthemovement.•Keepyourlegsengagedandonthefloor.Pressyourthighsintothefloor.

OPPOSITEARMANDLEGREACH

Kneelonanexercisematorcarpetedsurfaceandplaceyourhandsonthemat,directly under your shoulders. Keep your spine neutral and your neck long.Slowlyliftyourrightlegandyourleftarmsimultaneouslyuntilthey’reparalleltothefloor.Holdforamoment,thenreleasethemdowntothefloor.Repeatwithyourleftlegandrightarm.Repeat,alternatingsides,for1minute.

Tips•Squeezeyourbuttocksasyouliftyourleg.•Don’t allow your back to arch as you lift your arm and leg.Draw yournaveltoyourspine.

•Pressawayfromthefloorwithyourhandssoasnottocollapseintoyourshoulders.

BRIDGE

Lieonyourbackonamatorcarpetedsurface.Bendyourkneesandplaceyourfeetflatonthefloor,hip-widthapart,toespointingstraightforward.Placeyourarmsbyyoursidesanddrawyournavelintokeepyourspineneutral.Squeeze

yourbuttocksand liftyourhipsoff the floor to forma straight line fromyourkneestoyourshoulders.Holdforamoment,thenreleaseyourhipsdowntothefloor.Repeatfor1minute(about12to16repetitions).

•Keeplegsparallel,feetflatonthefloor,anddon’tallowthekneestosplayout.

•Drawthenavelinandavoidlettingyourribspopoutoryourbacktoarch.

BlaineCotter,Season7

You don’t need equipment to exercise. The hardest workouts I dorequirejustmeandthefloor.Everyonehasafloor

ThePowerofaList

“Ihavebeenfakingitsolong,likeeverythingisokay,andnowthatIhavemetthemanofmydreams,Idon’twanttofakemylifeanymore.”

—NICOLEBREWER,SEASON7,ATTHEFIRSTWEIGHIN

There is nothing like a list to concentrate themind. Putting pen to paper is apowerfultoolinthisprocess.Justasyoulogyourcalories,loggingyourreasonsfor losing weight is going to come in handy for two reasons: It will helpmotivateyouinthebeginningandhelpyoustaymotivatedlateron,whenyourresolvemayfalter.Earlyon, thecontestantshave toverbalize for thecamerawhy it’s important

for them to loseweight.ForcousinsFilipeandSioneFaofSeason7, theaimwastoreversethetendencytowardobesitysoprevalentintheirTonganheritage.

“In our culture,” said Filipe, “you live to eat.” As result of all this excessiveeating,manyoftheirauntsandunclesintheir50shavedevelopeddiabetesandareondialysis.“At family reunions,”saidSione,“everyonehasasthmaand ispassingaroundtheinhaler,passingaroundthegoutpills.”ForHelen Phillips, also of Season 7, the goalwas to get back in thewater.

“AfterIlosethisweight,Ilovethewater,so...Iwouldliketoscubadive!”shesaid. “Get into a wet suit?My gosh, that would be an accomplishment. Andkayak....RightnowIcan’tevenfitintoone.”Herdaughter and teammate,ShanonThomas,wanted to reclaima life she’d

surrendered to the couch and the remote. “I’m 30 years old, and I’m slowingdown. I feel myself slowing down. . . . I used to ride horses; I used to playvolleyball,”shesaidwistfully.AndfornewlyengagedNicoleBrewerandDamienGurganious,itwasabout

love.“Allthisweightcantakethefunoutofbeinginlove,”Nicolesaid.“I’vewaitedforhimallofmylife.AndnowIwanttolivealonglifewithhim.”Butboth their families have histories of diabetes, high blood pressure, and heartdisease.AfterDamienproposed,saidNicole,“IrealizedIhadalottolivefor.”

Jump-StartMenuPlan

DAY41,500CALORIES

Breakfast

⅓ cup old-fashioned oatmeal (cooked in ⅔ cup water) with ½ banana,sliced,and½cupfat-freeGreek-styleyogurtmixedwith½teaspoonpurevanillaextractCoffeeortea

Snack1servingPeanuttySpreadwith1cupjicamaslices

LunchTunamelt:6ounceswater-packedtuna,drained,mixedwith2tablespoons

diced onion and 2 tablespoons low-fat vinaigrette on toasted ThomasWholeGrainEnglishMuffin,toppedwith1slicelow-fatCheddarcheese

Snack1cupsteamededamame

Dinner2Portobello“Pizzas”½cupredgrapesIcewateroricedtea

Jump-StartRecipes

PeanuttySpreadpage82Portobello“Pizzas”page81

PORTOBELLO“PIZZAS”

Mostpeopleprefertoeatthese“pizzas”withaknifeandfork!4wholeportobellomushroomcaps(about5”diameter),stemsremoved

½cuplow-fatmarinarasauce½cupleanturkeyItaliansausage,cooked,drained,andcrumbled4tablespoonsshreddedfat-freeorlow-fatmozzarellacheese2teaspoonsfreshlygratedParmesancheese1tablespoonchoppedfreshbasil

Preheattheovento350°F.Wipe themushroomscleanofanydirt.Place themonabakingsheet,gillsideup.Spoonsauceovereachcap,thensprinkleonthesausageandcheeses.Placethemushrooms in theovenandbake for6 to8minutes,oruntil thecheese ismelted.Garnishwithfreshbasilorparsley.Note:Oneportobellomushroomhasasmuchpotassiumasabanana.

Makes4servings(4smallpizzas)

AdamCapers,Season6Eatingsmallmealsthroughoutthedayhelpsmecontrolmyappetite.

PEANUTTYSPREAD

Blending creamy peanut butter with silken tofu cuts the calories and fat bynearlytwo-thirds.It’stheperfecthigh-proteinsnack,whetherspreadonawholegraincrackerorusedasadipforappleslicesorrawvegetables.Andonedollopmakesawickedlygoodtoppingforyourfavoritefat-freechocolatepudding.

1cup(about9ounces)silkentofu,drained⅓cuppeanutbutter4teaspoonshoney2teaspoonslimejuice

Placethetofu,peanutbutter,honey,andlimejuiceinablenderorfoodprocessorandblendorprocessuntil smooth.Adda few teaspoonsofwater ifnecessary.Storeintherefrigerator.

Makes12(2-tablespoon)servings(1½cups)

Snacking is crucial to maintaining stable blood sugar and a highmetabolism and curbing cravings. Nuts, low-fat string cheese, andapplesareportable,perfectpowersnacks.Thefiberinanapplehelpsregulateyourbloodsugarlevelandkeepsyoufromcrashing.

CardioBEGINNERSshouldbreakuptheirwalkintotwo13-minutesessions,possiblyonesessioninthemorningandoneatnight.

Don’tletabadmomentturnintoabadday,abadweek,abadmonth—orabadyear!Allowyourselfthesebadmomentswithoutguilt.Justwakeupandstartover.Tomorrowisanewday.Getyourselfbackontrackanddon’tbeatyourselfup.It’snotworthit.

CHESTANDBACKOPENER

Repeatslowlyfor1minute(about12to16repetitionsSeepage56.

Repeat slowly for30 seconds (about six to eight repetitions), then switch legsandrepeatfor30seconds.Seepage56.

FIGURE-4HIPOPENER

PickYourTeamCarefully

“She’smy sounding board and the one person I talk to about things.When I’mhavingadownmomentoratoughday,she’swhoIturnto.”

—PHILLIPPARHAM,SEASON6,ONHISTEAMMATEANDWIFE,AMY

Justasyouwanttoridyourkitchenandpantryoftemptations,clearyourheadofnegative thoughts, and reduceand simplify thecomplications inyour life,youalsoneedtosurroundyourselfwithfriendsandfamilywhowillsupportyouandyourpriorities.Weightlossisnotagameofsolitaire.Therewillbetimeswhenyouneedtopickupthephoneandtalktoafriend,goonlinetofindasupportivecommunity suchasBiggestLoserClub.com,or simplywalk into thenext roomforareassuringhug.PhillipParhamofSeason6alwaysfelthisfamilyandfriendsbackhomewere

ahugesourceofnurturingandsupport.Afterhiselimination,hesaid,“Iknowthat in the realworld, support systems are essential to have success. . . .Youneedpeopletoencourageyouwheneverypartofwhoyouarewantstogiveup.”Phillipadmits thatheandhiswife,Amy, tookagoodhard lookatwhomto

keepclosewhile remaining incompetition for the finale.“Whocanyou trust?Whowillsupportyou?”heasked.“You’veonlygotsomuchtimeinthedayandin theweek.Wereallydecidedtofocusonthepeoplewhoareclose tousandwantedtobeapartofthis.”Asaresult,hefoundhimselfwithsomevolunteerdietbuddiesintheformof

friendswho offered to play racquetball and golfwith him everyweek. “Theytooktimeoutoftheirbusyschedulesandtriedtodosomethingwithmethatwasfunandworkedtowardmyweight-lossgoal.”Thinkoffourorfivepeopleyoutrust.Letthemknowwhattheycandotohelp

you, whether it’s providing company on your morning jog, sharing healthycooking tips, or giving you a pep talkwhen you need one. Surround yourselfwithpeoplewhosupportyouandyourgoals.

Jump-StartMenuPlan

DAY51,520CALORIES

Breakfast

GreekYogurtParfait3slicesturkeybacon1hard-boiledeggTeaorcoffee

Snack½cup fat-freecottagecheese toppedwith1 tablespoon sliveredalmondsand1mediumpear,chopped

Greek salad: 3 cups chopped romaine lettuce,½cup sliced cucumber,½cupslicedbellpepper,¼cupslicedripeolives,2tablespoonslow-fatfetacheese,5ouncescookedbayshrimp,and2tablespoonslow-fatvinaigrette

Snack2ouncesslicedroastturkeyorchickenbreast2”wedgehoneydewmelon

DinnerPorkStir-FrywithGarlicBroccoli¾cupcookedbrownrice8ouncesfat-freemilkGreenorblacktea1freshplum

Jump-StartRecipes

GreekYogurtParfaitpage87PorkStir-FrywithGarlicBroccolipage88

GREEKYOGURTPARFAIT

Ifyoudon’thavefreshstrawberries,otherfreshberriesworkwell.Andiffreshberriesareoutofseason,driedberrieswillwork,butuseonly2tablespoons.

¼cupslicedfreshstrawberries2tablespoonslow-fatgranola1cupfat-freeGreek-styleyogurt(seenote)orlow-fatvanillayogurtFreshmintsprig

Combine the strawberries and granola in a smallmixing bowl and stir. Spoon

halfofthemixtureintoaservingbowlorparfaitglass.Spoontheyogurtoverthegranola mixture. Sprinkle the remaining strawberry-granola mixture on top.Garnishwithfreshmint.Note: Greek-style yogurt is thick and creamy because it’s strainedmore thantypicalAmerican-styleyogurts.Thisremovesmoreoftheyogurt’swaterywhey.Sincewheyismostlycarbohydrate(withasmallamountofprotein),thestrainedyogurt contains less carbohydrate and consequently a higher concentration ofprotein.

Makes1serving

Perserving:160calories,22gprotein,21gcarbohydrates(10gsugars),0.5gfat(0gsaturated),0mgcholesterol,3gfiber,95mgsodium

DanePatterson,Season7

One thing I’ve learned is thathealthy food is enjoyable. IhavealsolearnedtokeeptrackofeverysinglecalorieIeat.

PORKSTIR-FRYWITHGARLICBROCCOLI

Onceyougetthehangofit,it’seasytowhipupstir-friesusinganycombinationof your favorite vegetables. Substitute lean beef or chicken for the pork, orswitchseasonings—thecombinationsareendless.

3cupsbroccoli,choppedin1”pieces¾cupfat-free,lowsodiumchickenbroth½cupchoppedscallions2tablespoonschoppedgarlic2tablespoonspeeled,choppedfreshginger2teaspoonsoliveoil1cupchoppedyellowonion1redbellpepper,halved,seeded,anddiced1poundbonelessporktenderloin,cutinthinstrips,½”wideand2”long(seenote)1tablespoonlowsodiumsoysauce1tablespoontoastedsesameseeds

Steam the broccoli for about 2 minutes, until it’s bright green but still firm.Drain, rinsewithcoldwater to stopcooking, anddrainagain. (Ifusing frozenbroccoli,thawthebroccolibutomitthiscookingstep.)

Combine ¼ cup of the broth with the scallions, garlic, and ginger in a foodprocessororblenderandpulseuntilthemixtureisminced.Setitaside.

Heat1teaspoonoftheoilinalargenonstickskilletovermedium-highheat.Addtheyellowonionandbellpepper,andcookfor5minutes,oruntilthevegetablesarejusttender.Transferthevegetablestoabowlandcoverwithatoweltoretainheat.

Addtheremainingoliveoiltothepanovermedium-highheat.Addthescallionmixtureandcookforabout1minute,stirringconstantly.Addtheporkstripsand

soysaucetotheskilletandcookfor4minutes,oruntiltheporkisnearlydone.Addtheremaining½cupofbrothandbringtoaboil.

Addthebroccolitotheskilletandcook,stirring,forabout3minutes,oruntilthebroccoli is cooked through.Add theonion andbell pepperback to the skillet.Dividethestir-fryamong4dinnerplatesandgarnishwithsesameseeds.

Note: It’s easier to slicepork thinly if youplace it in the freezer for about30minutesfirst.

Makes4servings

StaceyCapers,Season6

On the dayswhen I just need a change, Iwork out at home inmybasement. I love step aerobics and have several videos that offer avarietyofintenseroutines.

SHOULDERROLL

Repeatforwardandbackwardforatotalof1minute.Seepage66.

SIDEBEND

Repeatslowly,alternatingsides,for1minute.Seepage66.

LOWER-BACKMOBILITY

Repeatslowlyfor1minute(about12to16repetitions).Seepage67.

DYNAMICLATERALLUNGE

Repeat,alternatingsides,for1minute(aboutsixrepetitionsoneachside).Seepage67.

TORSOROTATION

Repeat,alternatingsides,for1minute(about12to16repetitions).Seepage68.

BreakItDown

“Breakthingsdown,hourbyhour,minutebyminute,secondbysecond,breathbybreath.”

—JOELLEGWYNN,SEASON7

It’sprobablythesinglebestpieceofadviceanyonecouldevergiveyouforjustabout any situation in life. Just. Break. It. Down. When overwhelmed by atemptation,atask,orthedurationofanupcomingworkout . . .slowdownthenegative momentum that’s building inside, the resistance to the task at hand.Takeadeepbreath.Findacenterofcalm.Thenjustputonefootforward,thenanother,thenanother.Thinkaboutthefoodtemptationsyou’veseenontheshow.There’stheroom

full of food, piledwith cookies, cakes, doughnuts, and candy.You can almost

smell the processed sugar through the TV screen.At first, the contestants arefranticallyexcited,theireyesglitteringatthesightofalltheyloveandmiss...butwait.Theseareoldfriendstheyhaveforsaken.It’stimetodecidewhethertoinhaleor...rest.Beatpeace.JoelleGwynnofSeason7saysthat’showshegotthroughherinitialworkouts

withBobHarper.Shewasbeingcalledontodigdeep,tokeepmovingthroughpainandfear.She justdecided toslowdownthepanicked thinking, relax,andfocusongettingfromonesecondtothenext,onebreathtothenext.Season 5 winner Ali Vincent urges this same principle to

BiggestLoserClub.commembers.Recalling the first fewpoundsshe lostat theranch,shesays,“Maybetheyweresmallsuccessestosomeoneelse,buttome,theywerehugesuccesses!Theyweremysuccesses.Andthatstartedtobuildmyconfidence. Then I started to know that I could be who I wanted and haveeverythingIwantedinlife.”JustasyearsagoJoelle frettedover the100poundssheneeded to lose, then

the120pounds,thenthe130pounds,Aliremembersjustayearago,whenshewasn’thappywithwhoshewas.“Itwasn’teasytotellthetruthaboutthat,”shesays.Butshebrokeitdown,stepbystep.“Igotstarted.AndIwasscared.Iwasscaredeverysecondofeveryday.”

Jump-StartMenuPlan

DAY61,520CALORIES

Breakfast

OmeletofChampions½cupfreshstrawberries,sliced8ouncesfat-freemilkGreenteaorcoffee

Snack1hard-boiledegg1cupcherrytomatoes

3olivesLunch

2cupsSmokySausageandLentilStew1½ cups chopped romaine lettuce with 1 tablespoon low-fat Caesarvinaigrette

Snack1mediumapple,sliced,with1tablespoonalmondbutter

Dinner5ounceshalibut,grilled¾cupcookedwildrice3cupsbabyspinach,steamed1 cup fresh blackberries with ¼ cup low-fat vanilla yogurt and 1tablespoonchoppedpecansIcewaterorgreentea

Jump-StartRecipes

OmeletofChampionspage95SmokySausageandLentilStewpage96

OMELETOFCHAMPIONS

Season1contestantandgymratAaronSemmel loves tomake thisomelet.Hesays,“Whileit’scooking,Imixasmoothieintheblenderandcookalittleturkeybaconontheside.”

4tablespoonschoppedbroccoli2tablespoonschoppedyellowonion2tablespoonsfinelychoppedcarrot4largeeggwhites

1largewholeegg½teaspoonMrs.Dashseasoning1wedge(¾ounce)LaughingCowlightcheese2tablespoonsfat-freerefriedbeans

Lightlycoatamediumnonstickskilletwitholiveoilcookingspray.Heatthepanover medium-high heat and add the broccoli, onion, and carrot. Cook thevegetablesforabout2minutes,oruntilthey’rejusttenderbutstillbright.

While the veggies are cooking, whip the eggs with a whisk or beater untilthey’refoamyandlight.AddtheMrs.Dash.Pourtheeggsoverthevegetables,cover,andcookforabout2minutes,oruntiltheeggsarealmostset.

Crumblethecheeseovertheomelet.Distributetherefriedbeansoverthecheese.Foldtheomeletinhalfandletitcookoverlowheatfor2minuteslonger.

Whenyou’refinishedeating,headforthegym.

Makes1serving

AdamCapers,Season6

Eatingsmallmealsthroughoutthedayhelpsmecontrolmyappetite.

SMOKYSAUSAGEANDLENTILSTEW

This hearty stew is packed with protein and fiber—and flavor. To make avegetarianlentilstew,youcouldomitthesausageanduselowsodiumvegetablebroth.

2links(about4ounceseach)spicylow-fatturkeyItaliansausage,removedfromcasings1½cupschoppedyellowonion(about1mediumonion)1mediumredorgreenbellpepper,seededanddiced,or1roastedredbellpepper(seenote)1tablespoongarlic1cupchoppedtomatoesor1cuptomatosauce1teaspoondriedoregano1teaspoonmustardpowder6cupsfat-free,lowsodiumchickenbroth1cupwater1½cupsdriedbrownlentilsFreshparsleyorcilantroleaves

Brownthesausageina4-quartsaucepanovermedium-highheat.Cookjustuntilthe sausage is no longer pink, stirring to crumble it. Add the onion and bellpepperandcookforabout5minutes,oruntilsoftened.Addthegarlicandcookfor1minutelonger,butdon’tallowthegarlictobrown.

Addthetomatoes,oregano,mustardpowder,broth,water,andlentils,andbringto a boil.Reduce theheat to low, cover, and simmer for about 30minutes, oruntil the lentils are almost tender, thinningwithmorewater if the soup is toothick.

Ladlethesoupintobowlsandgarnishwithparsleyorcilantro.

Note:Roastawholeredbellpepperunderabroileroroveragasflame,turningoccasionally,untiltheskinblistersandcharsallover.Placethepepperinabowlandcoveritwithalid(orplacethepepperinapaperbag),andallowittosteamtoloosentheskin.Carefullypeelawaytheskinandremovetheseeds.

Ifyoualreadyhaveamoderateleveloffitness,andyou’relookingtokick it up a notch, try adding some jump work to your routine. Ifyou’redoing squats, try a jump squat.Or try some jumping lunges.And for a little varietywith your cardio, try jump rope or jumpingjacks.

TOETOUCHREACH

Repeatslowlyfor30seconds(aboutsix toeightrepetitions), thenswitcharmsandrepeatfor30seconds.Seepage75.

Holdfor1minute(or twosetsof30seconds),maintaininganaturalbreathingpattern.Releaseyourhipsbacktothefloor.Seepage75.

Repeatfor1minute(about12to16repetitions).Seepage76.

Repeat,alternatingsides,for1minute.Seepage76.

BRIDGE

YourCheatingHeart

“Let’sgolookinyourpantrytoseewhatyou’vebeeneating.”—BOBHARPERTOCARLATRIPLETT,SEASON7,DURINGANAT-HOMEVISIT

“Cleanheart,cleanconscience,cleanpantry”shouldbeyourmantra.Don’teventhinkabouttryingtocoexistwith“thewhitestuff”—asBiggestLosernutritionistCherylForbergcallsit—lingeringinyourhome.Thatincludespasta,sugar,andwhiteflourproducts—thosehighlyprocessedsnackandconveniencefoodsthatsend your blood sugar soaring. Forberg insists that all the contestantswho gohomepurgetheirpantriesofwhitestuff.“Wewantthemtoseehoweasythiscanbe,howwellitworks,andhowgooditfeelsoncethathappens.”AtonepointduringSeason7,CarlaTriplettfullyembracedafoodtemptation

while at home, consuming close to 3,000 calories—so that she could see hertrainer, Bob Harper. Hmm.Maybe there’s a better way to go. Remember thesupportsystemwetalkedaboutearlier?Ifyouhaven’tbeenabletomeditateordeep-breatheyourwayoutofawhite-knucklefoodsituation,now’sthetimetothinkaboutapersonortwoinyourlifewhomyoucancall.Fast.Ifyoufeelthetemptationtocheatcomingon,dosomethingproactive.Gofor

awalk, read a book, or browse the Internet and find a support group, such asBiggestLoserClub.com.Don’tsitalonewiththosethoughtsoftemptation.Anothertactic:Writedownyourthoughtsonpaper.Describeeveryworryand

feelingyou’reexperiencing.Nooneelsehastoseethispieceofpaper—it’slikealetteryouneverhavetomail.Butgetitoutofyoursystemandmoveon.

Jump-StartMenuPlan

DAY71,520CALORIES

Breakfast

1wholegrainbagelwith2tablespoonslow-fatcreamcheeseand3ouncesloxorsmokedsalmon½cupraspberries8ouncesfat-freemilkGreenteaorcoffee

SnackSmoothie: 6 ounces fat-free Greek-style yogurt, ½ cup fat-free milk, ½banana,and½teaspoonpurevanillaextract

LunchThaiChickenCurryservedon½cupcookedwholewheatcouscous2cupsbabyspinachwith½cuphalvedcherrytomatoesand1tablespoonlow-fatbalsamicvinaigretteIcewateroricedtea

Snack2tablespoonswalnuts1mediumorange

Dinner4ounceswildsalmon,grilled8mediumasparagusspears,grilled1servingWildRicewithToastedAlmondsIcewateroricedtea

Jump-StartRecipes

ThaiChickenCurrypage102WildRicewithToastedAlmondspage101

WILDRICEWITHTOASTEDALMONDS

Youcanstartthiseasysidedishonthestovetopandpopitintheovenwhileyoufinishcookingtherestofthemeal.

1teaspoonoliveoil1cupwildrice,rinsedanddrained(seenote)½cupslicedmushrooms½cupchoppedyellowonion2tablespoonschoppedalmonds1tablespoonmincedgarlic2teaspoonschoppedfreshthymeor1teaspoondried2cupsfat-free,lowsodiumchickenbrothorvegetablebroth½cupwater

Preheat the oven to 375°F. In a large nonstick skillet, heat the olive oil overmedium heat. Add the rice, mushrooms, onion, almonds, garlic, and thyme.Cook for about5minutes, stirringconstantly,until themixture is fragrant andthe onions are just starting to soften.Don’t allow the nuts or garlic to brown.Transferthemixturetoa2-quartbakingdish.Bringthebrothandwatertoaboilandpouritoverthericemixtureinthebakingdish.Coverwithfoilandbakefor1hour.Note:Wild rice is the seedof amarshgrass. It has a nutty flavor andchewy texture and contains protein, B vitamins, iron, magnesium, potassium,andotherminerals.Itshouldbethoroughlyrinsedbeforecooking.

FilipeFa,Season7

Youhavetotrainyourmindandbodytoadapttohealthyfoods.After

that,eatinghealthybecomeseasy.

THAICHICKENCURRY

ThisThai-inspiredcurrywascreatedwithShanonThomas(Season7) inmind.Herbiggestdownfallwasrich,coconut-milk-ladenThaifood.Usingseasoningsandasmallamountoflightcoconutmilkcreatesthesameflavorswithafractionofthecalories.Servewithsteamedwholegrainsorbrownriceandacrispgreensalad.

1tablespoonoliveoil1½cupschoppedonion2tablespoonspeeled,mincedfreshginger1tablespoonchoppedgarlic2teaspoonscurrypowder1teaspoongroundcoriander1teaspoongroundcumin1can(14½ounces)fire-roastedtomatoes7ounces(½can)lightcoconutmilk(seenote)1cupfat-freechickenbrothorvegetablebroth1tablespoonfishsauce(seenote)

1½cupscookedbrownlentils¼cupchoppedfreshcilantro,withoutstems63-ounceboneless,skinlesschickenbreastsSaltandpeppertotaste

Heattheoilina3-quartsaucepanovermediumheat.Addtheonionandcookforabout4minutes,oruntilsoftened.Addthegingerandgarlicandcook,stirring,until light golden.Add the currypowder, coriander, and cumin.Cook, stirringwell,for1minute,oruntilfragrant.Addthetomatoes,coconutmilk,broth,andfish sauce and bring just to a boil. Stir in the lentils and cilantro. Keep themixturewarm.

Preheat the charcoal grill.Brush the chicken breasts lightlywith olive oil andarrange them on a rack set about 6 inches over the glowing coals. Grill thebreastsforabout4minutesoneachside,oruntilthey’rejustcookedthroughandthe juices runclear. (Alternatively, thechickenmaybegrilledonahot, ridgedgrillpanovermedium-highheat.)Seasonwithsaltandpepper.Placethechickenondinnerplates and topwith thewarmcurry sauce. If the saucebecomes toothick,additionalbrothorwatermaybeadded.

Notes: Light coconutmilk has less fat, fewer calories, and lighter flavor thanregularcoconutmilk.

Fish sauce, also called nuoc nam, is a flavoring ingredient available in Asianmarkets,specialtyfoodsstores,andsomesupermarkets.

Makes6servings

DAY7Thisisyourrestday.Takethistimetocongratulateyourselfonagreatweekofmovingyourbody.Assesshowyoudid.Wereyoutiredafteryourwalks?Couldyouhavewalkedforalongerperiodoftime?Howdoyourmusclesfeel?Doyou

noticelesstensionandimprovedposture?Remember,restisjustasimportantasexercise.Thisisthetimewhenthebody

canrecoverandrepair,sothatyoucandomoreinyournextworkout—andgetstronger.Sousethistimetotakeanap,enjoyalongbath,orsimplyrelaxwithfriends and family.Your rest day is also a great time to focus on theweek tocome.Imaginethewonderfulthingsyou’llbedoingforyourmindandbody,andalltheheathbenefitsyou’llreceive.Ifyou’vestuckwiththeplanallweek,great.Ifyouhaven’tbeenassuccessful

asyouhoped,letitgo.Tomorrowisanotherday.

Beingaccountableisahugefactorinweightloss.Makeadealwithafriendoracquaintancetomeetforworkoutsorearlymorningwalks.You’realotlesslikelytohitthatsnoozebuttonifyouknowsomeoneiswaitingforyou.

OntheRoad:ThinkOutsidetheGym

“Bobmadeitincrediblypainfulwithamedicineballandarubberband.”—EDBRANTLEY,SEASON6,ONBOBHARPER’SGYMLESSWORKOUTS

As Heba Salama, Season 6’s at-home winner and Ed’s wife, put it in oneepisode, there is no epidural for exercise.You have to do it. On TheBiggestLoser ranch, the gym sits there like a temple, dominating the landscape. It’swhere all the blood, sweat, tears, and vomit happen every day.But as you’veseenontheshow,youreallydon’tneedagyminordertoexercise.When you’re on the road, on vacation, or visiting relatives, it’s tempting to

think that there’s no way for you to work out. Remember when the cast ofSeason6wenttotheGrandCanyon?Theytriedafewdesultoryhikesbutmostlyended up sitting around a campfire, hanging out. When they returned to theranch,manyofthemhadgainedweight—andBobandJillianwerelivid.Thereisnoexcuseforskippingworkouts,evenwhenthegymisn’tanoption.Doyouneedagymtodopushups?Tojumprope?Doyouneedatreadmilltowalkorrun? As you’ll see from the at-home exercises in this book, your workout isalwaysportable.AsBobpointsout,whenthecontestantsgohome,theyhavetofindotherways

towork out: group fitness classes, powerwalkswith the family, andworkoutDVDs,whichcancomeinhandywhen,say,thekidsarenappingoryou’reinahotelroomwithatemptingminifridge—andaDVDplayer.

Jump-StartMenuPlan

DAY81,460CALORIES

Breakfast

2MiniBlueberryBranMuffinsOmelet: 3 egg whites, 1 teaspoon olive oil, ½ cup diced tomatoes, 1teaspoon chopped garlic, 1 tablespoon chopped fresh basil, and 1tablespoongratedParmesancheese8ouncesfat-freemilkCoffeeorgreentea

Snack1largeapple2stickslow-fatmozzarellastringcheese

Lunch3PestoPizzettas2cupsmixedbabysaladgreenswith1tablespoonlow-fatCaesardressing1cupfreshblackberriesIcewateroricedtea

SnackTurkey sandwich: 2 ounces lean sliced turkey, 1 large slice tomato, 2leavesromainelettuce,and2teaspoonsDijonmustardon2slicesEzekielwholegrainbreadIcedtea

Dinner5ouncestilapiaorredsnapper,broiled,withfreshlemonwedges2 broiled Roma tomatoes (halved) sprinkled with 1 tablespoon gratedParmesancheeseandfreshlygroundblackpepper1cupfat-freemilkGreenteaorcoffee

Jump-StartRecipes

MiniBlueberryBranMuffinspage108PestoPizzettaspage125

MiniBlueberryBranMuffins(recipeonpage108)

MINIBLUEBERRYBRANMUFFINS

Yes, you can still have a muffin for breakfast—but it won’t be the size of agrapefruit!Savorblueberries’healthybenefits inmoist,deliciousmini-muffins.Theyareloadedwithfiberandfreezewell,too.

1½cupsunprocessedwheatbranoroatbran1cupwholewheatflour

2tablespoonsgroundflaxseed1¼teaspoonsbakingsoda1teaspoongroundcinnamon⅛teaspoonsalt¾cupfat-freemilk⅓cuphoney1ripemediumbanana,mashedwithafork1largeegg2tablespoonsoliveoil1teaspoonpurevanillaextract1cupfreshblueberriesorotherberries

Positionarackinthecenteroftheovenandpreheattheovento400°F.Lightlycoat2nonstickminiaturemuffinpans(12mini-muffinsperpan)witholiveoilcookingspray.

In amediumbowl, combine the bran, flour, flaxseed, baking soda, cinnamon,and salt. Set aside. In another medium bowl or a blender, combine the milk,honey,banana,egg,oliveoil,andvanillaextractuntilsmooth.

Make awell in the center of the dry ingredients and pour in one third of theliquid mixture. Using a spoon, stir until smooth. Add the remaining liquidmixtureandstirjustuntilcombined.Addtheblueberriesandstiragain,butdon’tovermix.

Spoon2tablespoonsofbatterintoeachpreparedmuffincup.Bakeforabout8minutes,oruntilthetopsspringbackwhenpressedgentlyinthecenters.Donotoverbake.Coolthemuffinsinthepanonarackfor10minutesbeforeremovingfromthecups.Servewarm,orallowthemtocoolcompletelyontherack.

Makes24(1-muffin)servingsPerserving:70calories,2gprotein,13gcarbohydrates(6gsugars),2gfat(0gsaturated),10mgcholesterol,3gfiber,85mgsodium

Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.

MobilityandBody-WeightExercises:SeriesABEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth16-minutewalks(foratotaloftwosets).

CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1

minuteeachafterthe32-minutewalk.

JerryHayes,Season7

Here’samessagetoalltheseniorsoutthere:Getoffthesofaandgetgoing.You’ll find out you’re feelingmuch better and your lifewillchange.

CHESTANDBACKOPENER

FIGURE-4HIPOPENER

OntheRoad:TheInconvenienceStore

“Oneofthehardestpartsofbeingontheroadisyouhavetoprepare.”—JILLIANMICHAELS,TRAINER

Conveniencestoressurearen’tconvenientforyourhealth.Andwhileyoumaynotbetravelingduringthis30-dayperiod,you’reprobablygoingtobedrivingpastsomeplacethatcallsouttoyouifyourstomachisgrowling.MattHoover of Season 2was so vigilant about avoiding the temptations of

convenience stores while out driving that he would always pay at the pumpwhengassinguphiscartoavoidgoinginside,whereTwinkiesbeckoned.Ifyou’regoingtobeinyourcarforanylengthoftime,planaheadforsnack

cravings.Stash a fewhealthyoptions that can last throughout the day in yourglovecompartmentorpurse.(AliVincenthasbeenknowntopacklow-fatstringcheeseincaseofemergencies.)Trainer Jillian Michaels advises, “When you’re going on a road trip, the

absoluteworstthingyoucandoispickupfastfoodorgotoaconveniencestore.Beprepared,planahead,andpackyourownstuff.Herearesomeideas:stringcheeseandWasacrackers;yogurt;carrotsandhummus;bakedchipsandsalsa;sandwiches you’ve made yourself; and fruits and nuts. Make sure it’s fresh,healthy,low-caloriefood.”Neverletroadfoodturnyourweight-lossmomentumintoroadkill!

Jump-StartMenuPlan

DAY91,470CALORIES

Breakfast

½grapefruit

1cupwholegrainhigh-fibercereal1cupfat-freemilk1hard-boiledeggCoffeeortea

SnackGreentea2MiniBlueberryBranMuffins2tangerines

Lunch1servingSpicyTomatoSoupTurkey burger: 4 ounces 99% lean ground turkey, 1 slice tomato, and 2leavesbutterlettuceon½wholewheatpitaIcedtea

Snack1cupfat-freeGreek-styleyogurtwith½cupslicedstrawberriesIcewater

Dinner1servingRanch-Style“Spaghetti”Marinara6ounceswildsalmon,grilled1cupsteamedgreenbeanstoppedwith1tablespoontoastedalmondslivers

Jump-StartRecipes

MiniBlueberryBranMuffinspage108SpicyTomatoSouppage113Ranch-Style“Spaghetti”Marinarapage114

SPICYTOMATOSOUP

Replacingpartofthebrothwithmilk,aswedohere,isagreatwaytohelpmeetyourdailycalciumrequirement. If fresh tomatoesaren’t in season,usecannedplum tomatoes. They’ll add robust flavor and a deep, rich color. Lentils addtexturetothesoup,aswellaslotsoffiber!

1tablespoonoliveoil½cupchoppedshallotsor1cupchoppedwhiteonion2teaspoonsgroundcumin2teaspoonsmustardpowder1teaspoongroundcoriander28ounceschoppedfreshplumtomatoesor1can(28ounces)plumtomatoes,roughlychopped2tablespoonslowsodiumtomatopaste1tablespoonmincedgarlic2cupsfat-freeor1%milk1cupfat-free,lowsodiumchickenbrothorvegetablebroth1cupcookedlentils¼cupchoppedfreshcilantro,withoutstemsSaltandpeppertotaste

Heattheoliveoilinaheavy4-quartsaucepanovermedium-highheatuntilit’shotbutnotsmoking.Addtheshallotsandcookforabout3minutes,orjustuntilthey’re softened but not browned. Add the cumin, mustard powder, andcoriander,andcookfor1minute,oruntilfragrant.

Carefully add the tomatoes, tomato paste, and garlic. Simmer for about 4minutes,oruntilthetomatoesaresoftened.Addthemilkandbroth,andsimmer,stirring occasionally, for about 4 minutes. Carefully transfer the mixture inbatchestoafoodprocessororblenderandprocessorblenduntilsmooth.Returnthemixture to the saucepan and add the cooked lentils, stirring to incorporatethem.Heatthesoupthroughandstirinthecilantro.Seasontotastewithsaltand

groundblackpepper.

Makes4(1¾-cup)servingsor7(1-cup)servings

Per1¾-cupserving:230calories,13gprotein,33gcarbohydrates(15gsugars),6gfat(2gsaturated),5mgcholesterol,8gfiber,210mgsodium

RANCH-STYLE“SPAGHETTI”MARINARA

This flavorful squash can always be found in the kitchen at the ranch as acreativereplacementforwhitepasta.Addturkeymeatballsandasalad,andyouhaveameal.

1mediumspaghettisquash(about1½pounds),washed,halvedlengthwise,andseedsremoved2cupslow-fatmarinarasauce2tablespoonschoppedfreshbasilorparsley2tablespoonsgratedParmesanorRomanocheese

Preheat the oven to 375°F. Lightly coat a baking sheetwith olive oil cookingspray.

Piercetheoutsideofeachhalfofthesquashafewtimeswithafork.Placethesquashcutsidedownonthebakingsheetandbakeforabout45minutes,untilverytenderwhentestedwithafork.Allowtocoolslightly.

Whilethesquashisbaking,warmthepastasauce.

Using the tines of a fork, rake the spaghetti-like threads of the squash into amixingbowl.(Therewillbeabout3cups.)Discardtheskin.Pourthehotpasta

sauce over the squash and toss gently. Garnish with the basil or parsley andcheese.

Makes6servings

BradyVilcan,Season6

WhenIgroceryshopwithmykids,Iletthemchoosethevegetables.Ifind thatwhen I let thembe a part of the decision-making process,theyaremorelikelytofinishtheirvegetablesatdinner.

JUMP-STARTGOAL:Dependsonlevel

CARDIO/WARMUP:5to10minutes

STRENGTHEXERCISES:Beginners—onecircuit(oneset);challengers—twocircuits(twosets)

STRETCHING:5minutes

Cardio/Warmup

Walkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.

Lower-BodyStrengthExercises

Performtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).

BEGINNERSperformonecircuit(onesetofeachexercise).

CHALLENGERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).

EdBrantleyandHebaSalama,at-homewinnerinSeason6

We really enjoy learning new routes for outdoor running to keepthings interesting. And it makes the city we live in seem so muchsmaller!

BEGINNERS—No weight or light-to-medium dumbbell in each handCHALLENGERS—Medium-to-heavydumbbellineachhandStandwithyour feet shoulder-width apart, toespointing forward, andarmsbyyour sides.Keep your chest lifted, spine neutral, and your abs engaged. Sendyourhipsbackandbendyourkneesasifyouweresittinginachair,untilyourthighs are parallel to the floor. Push into your heels to return to the startingposition.Do12to15repetitions.

•Maintainyournaturallower-backarch,avoidingroundingyourback.

•Keepyourfocusforward.• Don’t let the dumbbells swing past your shins; aim them straight downtowardthefloor.

REARLUNGE

BEGINNERS—No weight or light-to-medium dumbbell in each handCHALLENGERS—Medium-to-heavydumbbellineachhand

Standwith your feet together, toes pointing forward, and arms by your sides.Stepbackwithyourrightlegasfaraspossibleandbendbothkneesuntilyourleftthighisparalleltothefloorandyourrightkneeisaimingtowardthefloor.Pressintoyourleftfootandbringyourrightlegforwardtoreturntothestartingposition.Do12to15repetitions,thenswitchlegsandrepeat.

• Keep the shin of the front leg perpendicular to the floor, with the kneedirectlyovertheankle.Don’tletthekneemovepastthetoe

•Maintainaneutralspine,withyourshouldersoveryourhips.•Keepyourarmsbyyoursidestoavoidswingingthedumbbells.

SIDELUNGE

Standwithyourfeettogetherandyourhandsbyyoursides.Stepouttotheleftas far as you can (2 to3 feet) andbendyour left kneeuntil your left thigh isparalleltotheground.Keepyourrightlegstraightandyourspineneutral.Allowyourtorsotohingeforwardslightlyasyousendyourhipsback.Pressintoyourleftfootandreturntothestartingposition.Do12to15repetitions,thenswitchlegsandrepeat.

Tips• Ifyou’reusingdumbbells,hold thembyyour sidesasyoubegin, andasyoustepoutintothelunge,placethematthesidesofyourbendingknee.

•Ifyou’reabeginner,placeyourhandsonthethighofyourbendinglegtoaddsupport.

•Maintainaneutralspineandaliftedchestthroughouttheexercise.

ROMANIANDEADLIFT

Standwithyourfeetshoulder-widthapart, toespointingforward,andhandsbyyoursides.Keepingyourkneesslightlybent,slowlybendatthehips,extendingyourarmstowardyourtoes,untilyourbackisparalleltothefloor.Don’tallowyourbacktoround.Engageyourglutesandabstoreturntothestartingposition.Do12to15repetitions.

•Maintainaneutralspineandpullyourshoulderbladestogetherthroughout

theexercise.

•Bendonlyatthehips,notthespine.•Ifyourhamstringsaretightandyourbackbeginstoround,bendyourkneesabitmore.

PLIÉSQUAT

Stand with your feet wider than your hips (2 to 3 feet apart), with your legsrotatedoutfromthehipssothatyourtoespointouttothesides(think2and10o’clock).Placeyourhandsonyourhipsor in front ofyour thighs.Bendyourkneesandloweryourhipsandtorsotowardthefloor,keepingyourbackneutralandchest lifted.Makesure thatyourkneesarealignedoveryourfeetand thattheydonotgopastyourtoes.

Pressintothefloorandreturntothestartingposition.Do12to15repetitions.

• Don’t allow your body to shift forward or backward as you bend yourknees.

•Imaginelengtheningyourspineasyoulower.•Rotatefromthehips,notthekneesorankles.

Stretching

After completing the circuit, perform the following stretches for the majormusclesofyourlowerbody.

STATICHIPFLEXORSTRETCH

Begininastaggeredstancewithyourrightlegforwardandyourleft legback,heeloffthefloor.Placeyourhandsonyourhips,rollyourshouldersback,andpullyournaveltowardyourspine.Bendyourrightkneeuntilyourrightthighisparallel to the floor.Squeezeyour leftbuttockandpressyour lefthip forwarduntilyou feela stretch in the frontofyour lefthip.Hold for30seconds, thenswitchlegsandrepeat.

Tips•Keeptheshinofyourfrontlegparalleltotheflooranddon’tletyourkneegopastyourtoes.

•Squeezethebuttockofyourrearlegtoincreasethestretchofthehipflexor.•Avoidleaningforwardorarchingback.

STATICHAMSTRINGSTRETCH

Standwithyourfeetshoulder-widthapartandyourhandsonyourhips.Extend

your left leg in front with the foot flexed, heel on the floor, and toes lifted.Slowlybendatthehipsandhingeforward,feelingaslightstretchinthebackofyourleftleg.Squeezeyourshoulderbladestogetherandlookdownatthefloortomaintainaneutralneckandspine.Holdfor30seconds,thenswitchlegsandrepeat.

•Use your hands on your hips to assist in tilting your pelvis back as youhingeforward.Youshouldaimtoextendyourtailboneback.

•Keepyourspineneutralandyourchestopen.Don’troundyourback.•Trynottohyperextendthefrontknee.Keepitstraightbutnotlocked.

STATICCALFSTRETCH

Begininastaggeredstancewithyourleftlegforward,kneebent,andyourrightlegback,heelonthefloor.Placeyourhandsbyyoursides,rollyourshouldersback,andpullyournaveltowardyourspine.Withyourrightlegstraight,pressinto the floor with your right heel and lean slightly forward until you feel astretchinthelowerpartofyourrightleg.Holdfor30seconds,thenrepeatwithyourleftlegback.

•Avoidarchingyourback.•Adjustthewidthofyourstancetoaccommodateyourcalfflexibility.

STATICHIPANDGLUTESTRETCH

Standwithyourfeetshoulder-widthapartandonehandonachairforbalance.Crossyourrightlegoveryourleftwiththerightanklejustabovetheleftknee.Openyour rightkneeout to theside tomakea4withyour legs.Slowlybendyour left leg and allow your upper body to shift forward, keeping your backstraight. Continue bending your left leg until you feel a stretch in your rightbuttockandhip.Holdfor30seconds,thenswitchlegsandrepeat.

•Don’troundyourbackasyoubendyourweight-bearingknee.•Imaginesittingbackinachair.

• Actively open your raised knee out to the side to increase the range ofmotion.

STATICINNER-THIGHSTRETCH

Stand with your feet fairly wide, your shoulders rolled back, and your absengaged.Bendyourleftkneeandshiftyourweighttoyourleftleg,placingyourhandsonyourleftthighforsupport.Allowyourtorsotomoveslightlyforwardbutkeepyourspineneutralandyourchestopen.Sitbackintoyourhipandkeepyour leftknee infrontofyour toes.Holdfor30seconds, thenswitch legsandrepeat.

•Keepyouroppositelegstraighttofeeltheinnerthighlengthen.

TheFast-FoodTrap

“Drivepastthedrive-through.”—BOBHARPER

MostBiggestLoserscometotheranchwithaprettyseriousfast-foodaddiction,someof them eating asmuch as 90 percent of theirmeals à la drive-through.While fast food is not a part of your 30-day jump start,wewant to give yousomeideasofwhattodoifyoufindyourselfinenemyterritory.Here’sBobHarper’sprimeronafast-foodscenario.“It can be done. You can figure out a way to eat healthy at a fast-food

restaurant. These days every fast-food place has salads, so here’swhat to do:Orderoneoreventwosaladsifyou’rehungry,alongwithyourfavoriteburgeror sandwich ‘without the bun,’ and make yourself a big salad with plenty ofproteinfromyoursandwich.“Itmakesadifference,”hesays.“Youwillfeelfull,andyou’llhaveavoided

thefriesandthebuns.Asfarasthesaladdressing,get2tablespoonsofwhateveritisyouwantandtosstherest.“Ifsaladsaren’tyourthing,youcanhaveasandwich,withoutthebunandwith

absolutelynomayoorspecialsauceofanykind.Holdoffonthecheeseandstayawayfromthefries,andyoucouldmakeitwork.“Grilledchickenisalwaysonmenusnow.Stayawayfromthefishbecauseit’s

probablyfried.Iknowyoulikethefries—Ido,too—butweareonamissiontoloseweight,andthosefriesareonlygoingtogetinthewayofourprogress.”

Jump-StartMenuPlan

DAY101,510CALORIES

Breakfast1eggand2eggwhitesscrambledwith⅓cuptomatosalsa1corntortillaquesadillawith3tablespoonslow-fatMontereyjackcheese(and¼teaspoonredchileflakesifdesired)1cupcubedwatermelon(orothermelon)

Snack2tablespoonsalmonds1mediumpeachorapple

Lunch2cupsVegetableSoup½ turkey sandwich: 2 ounces roast turkey breast and 2 teaspoons Dijonmustardon1sliceEzekielbreadIcewateroricedtea

Snack2PestoPizzettas

DinnerChopped salad: 3 cups chopped romaine lettuce; 4 ounces boneless,skinlesschickenbreast,grilled;1cupdicedtomato;1cupdicedcucumber;1cupslicedredonion;2tablespoonsreduced-fatfetacheese;1tablespoonolive oil; 1 tablespoon fresh lemon juice; 1 teaspoon fresh or driedoregano;and3kalamataolivesIcewateroricedtea

Jump-StartRecipes

VegetableSouppage126PestoPizzettaspage125

PESTOPIZZETTAS

Thisappetizer isasnapto throwtogetherwithdeliciousready-to-useproductssuchasmarinarasauce,pesto,water-packedroastedredpeppers,andartichokehearts.Youcanalsouseyourownfavoritetoppings,suchascaramelizedonions,sautéedmushrooms,orsun-driedtomatoes.

1tube(24ounces)precooked,ready-to-heatpolenta(seenote),cutintotwelve½”slices¼cuplow-fatmarinarasauce2tablespoonsBasilPesto(page282)orbottledpesto

(seenote)¼roastedredbellpepper,cutintothinstrips4artichokehearts,thinlysliced¾cupshreddedlow-orreduced-fatmozzarellaorItaliancheeseblendFreshbasilorthyme

Preheattheovento400°F.

Spraythepolentasliceslightlywitholiveoilcookingsprayandplacethemonabaking sheet. Bake the polenta for 8minutes.While it’s baking, place all thetoppings in small bowls for quick and easy assembly. Turn the polenta slicesoverandbakefor8minuteslonger.Removethepolentafromtheovenandturnonthebroiler.

Top each baked polenta round with 1 teaspoon of marinara sauce. Add ½teaspoon of pesto, a strip of roasted bell pepper, artichoke slices, and 1tablespoonofcheese.

Broilthepizzettasforabout3minutes,orjustuntilthecheeseismelted,bubbly,and light golden. Remove the pizzettas from the oven and top themwith thefreshherbs.Serveimmediately.Leftoversreheatwellthenextday!

Notes: Precooked polenta is usually found refrigerated in the producedepartment,ornearthedriedpolentainthepastaaisle.

Bottledpestoisslightlyhigherincaloriesandfat.

Makes12servings

Perserving:80calories,4gprotein,10gcarbohydrates(1gsugars),2g

fat(1gsaturated),5mgcholesterol,1gfiber,68mgsodium

VEGETABLESOUP

Thiscolorfulsoupisloadedwithflavor.Therecipemakesabigbatch,soyou’llhaveplentyleftover.

1tablespoonoliveoil3cupschoppedyellowonion½cupthinlyslicedcarrots(about8mediumbabycarrots)½cupslicedcelery(1mediumstalk)1redbellpepper,finelychopped1yellowbellpepper,finelychopped1greenbellpepper,finelychopped1tablespoonmincedgarlic1can(14½ounces)fire-roastedtomatoes1tablespoonchoppedfreshoregano2teaspoonschoppedfreshthyme½teaspoongroundcumin½teaspoonchilipowder6cupsfat-free,lowsodiumchickenbrothorvegetablebroth1cupcookedlentils1mediumzucchini,halvedlengthwiseandthinlysliced¼cupchoppedfreshcilantroorItalianparsley1tablespoongratedlemon

peelHeat theoliveoil ina5-quartsaucepanovermediumheat.Add theonionandcookforabout5minutes,oruntilsoftbutnotbrowned.Addthecarrots,celery,andbell peppers, andcook for about4minutes,oruntil all thevegetables aresoft.Addthegarlicandcookfor1minute,butdon’tallowthegarlictobrown.

Addthetomatoes,oregano,thyme,cumin,andchilipowder.Simmerforabout5minutes.

Carefullyaddthebrothandbringtoaboil.Reducetheheattolowandaddthelentilsandzucchini.Cookforapproximately4minutes,oruntilthezucchiniisjusttender.Stirinthecilantroorparsleyandlemonpeel.

Cardio

MobilityandBody-WeightExercises:SeriesBBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth17-minutewalks(foratotaloftwosets).

JoelleGwynn,Season7

Iftheexerciseyou’redoingatthemomentfeelstough,remember—itwon’tlastforever.Youcanmakeitthrough.

SHOULDERROLL

SIDEBEND

LOWER-BACKMOBILITY

DYNAMICLATERALLUNGESTRETCH

Stand with your feet fairly wide, your shoulders rolled back, and your absengaged.Bendyourleftkneeandshiftyourweighttoyourleftleg,placingyourhandsonyourleftthighforsupport.Allowyourtorsotomoveslightlyforwardbutkeepyourspineneutralandyourchestopen.Sitbackintoyourhipandkeepyourleftkneebehindyourtoes.Pressintothefloor,straightenyourleftleg,andreturntothestartingposition.Repeat,alternatingsides,for1minute(aboutsixrepetitionsoneachside).

•Keeptheoppositelegstraighttofeeltheinnerthighlengthen.• As you come to standing, squeeze your buttocks to bring your pelvisupright.

TORSOROTATION

GetComfortablewithBeingUncomfortable

“The Biggest Loser is not just about hours in the gym or counting calories;ultimately,it’saboutgettinguncomfortable,facingyourfears,puttingyourselfoutthere.”

—JILLIANMICHAELS

This may be the one time in your life when crying is a good sign. It showsyou’realive!You’reexperiencingfeelingsandemotionsthathavebeenquietedby food for a long, long time. So prepare for waterworks, even if you’re notnormallyacrier—yes,men,thisappliestoyou,too.Mark Kruger of Season 5, after a dry period of about 7 years, became the

biggestcrieroncampuswhentheweightstartedcomingoff.Headmittedthathehad been taught not to show emotions and had no otherway of handling badfeelings. Now he can acknowledgewhen things are tough and can talk it outwithfamilyandfriends.Stayingcomfortableisn’tyourgoalrightnow.Youneedtolearntotoleratethe

feelingsthataregoingtocomeupandjustallowyourself tofeel them,tostaywiththem.Remember,foodisafalsefriend.AsBobtellshiscontestantsseasonin, season out, it’s aboutmoving out of your comfort zone because staying inthatcomfortzoneiswhatlandedyouinthissituationinthefirstplace.“You have to look at your relationship to food and change that way of

thinking,” saysBob. “Whenyou findyourself reaching for food, forwhateverreason,beitabadphonecalloranargumentwithyourboss,acknowledgethatbehavior.That’swhenyouwillstarttochange.”Itmaybehard tobelieve,but feelingsneverkilledanybody. Ifyoucan ride

themout andbegin tounderstandwhere theyoriginate, theywill get easier to

manageovertime.Onceyoulearntostepoutofyourcomfortzone,saysBob,“theworldwillbeatyourfeet.”

Jump-StartMenuPlan

DAY111,520CALORIES

Breakfast

Berrysmoothie:½cupfat-freeGreek-styleyogurt,½cupfreshorfrozenraspberriesorblueberries,1cupfat-freemilk,and½teaspoonpurevanillaextract1 toasted Thomas Carb Count Whole Grain Bagel with 1 tablespoonalmondorpeanutbutterand1tablespoonsugar-freefruitspread

Snack1largeapple2stickslow-fatmozzarellastringcheese

Lunch1servingMushroomSoup½“grilledcheese”sandwich:1sliceEzekielbreadand1wedgeLaughingCowlightcheeseIcewateroricedtea

Snack1freshpear1tablespoonrawalmonds

Dinner

3FishTacos1cupcubedmelonwith¼cup fat-free frozenvanillayogurt,1 teaspoonchoppedfreshmint,and1tablespoonalmondslivers

Jump-StartRecipes

MushroomSouppage134FishTacospage132

FISHTACOS

Season 1 contestantGaryDeckman loved these fish tacos. In his ownwords:“Ohboy,arethesegood!”

1poundorangeroughyorotherboneless,skinlessfishfillet,suchasredsnapper3tablespoonslimejuice½teaspoonpaprika½teaspoonsalt½teaspoongroundblackpepper½teaspoonchilipowder(optional)

Tacos:8wholegrainhigh-fibertortillasorstone-groundcorntortillas½avocado,dicedandlightly

mashed⅓cupshreddedlow-fatMexicanorpepperJackcheese½cuptomatosalsa4tablespoonschoppedfreshcilantro1½cupsfinelyshreddedcabbageHotsauce(optional)

Tomakethefish:Place thefish inashallowbakingdishandsprinklewith thelime juice, paprika, salt, black pepper, and chili powder (if desired). Cover,refrigerate,andmarinateforabout30minutes.Preheatthegrilltomedium-highheat(orpreheattheovento375°F).Lightlycoata24”×12”pieceoffoilwitholiveoilcookingspray.Placethefishinasinglelayerinthecenterofthefoil.Fold the foil over and fold the ends upward to seal in the fish. Place the foilpacket on the preheated grill. Cook for 7 to 10 minutes, or until the fish isopaque.Removefromthegrill.

Toassemble the tacos:Wrap the tortillas in foilandplace themon thegrill towarm for 2minutes. Spread about one-eighth of themashed avocado on eachtortilla and top with one-eighth of the fish. Sprinkle each with cheese, salsa,cilantro, cabbage, and hot sauce, if desired. Serve with glasses of ice watergarnishedwithasliceoforangeandasprigoffreshmint.

Makesabout8(1-taco)servings

Perserving:140calories,18gprotein,13gcarbohydrates(1gsugars),5gfat(lessthan1gsaturated),30mgcholesterol,8gfiber,480mgsodium

MUSHROOMSOUP

Mushrooms are a great vegetable to include in a healthy weight-loss plan.They’rerichinvitamins,highinwater(veryfilling!),andlowincalories.Thissoupisreallyeasytomake,andyoucanusewhatevermushroomsyoulike.

1tablespoonoliveoil1mediumyellowonion,chopped12ounceswhiteorbrownmushrooms,cleanedandsliced(4½cupssliced;ifusingshiitakes,discardthestems)

1teaspoonchoppedfreshoreganoor½teaspoondried4cupsfat-free,lowsodiumchickenbroth

Ina3-quartsaucepan,heat theoliveoilovermediumheat.Addtheonionandcookforabout5minutes,oruntilit’ssoftbutnotbrowned.Addthemushroomsand oregano and cook, stirring regularly, for about 2minutes longer, until themushrooms soften. Carefully add the broth and bring to a boil. Immediatelyreducetheheattolow,coverpartially,andsimmerforabout20minutes.

Let the soupcool, then transfer it to ablenderor foodprocessor andblendorprocessuntilsmooth.Returnittothesaucepanandreheatbeforeserving.

Makesabout4(1½-cup)servings

Fishmaybeoneofthebestbrainfoodsaround.Manyfishhavehighlevelsofomega-3fattyacids,whicharelinkedtobrainfunctionality.

STRENGTHEXERCISES:Beginners—oneset;challengers—twosets

STRETCHING:5minutes

Cardio/WarmupWalkfor5to10minutesatamoderatetempoandslowlyincreasespeedasyourbodybecomeswarm.

Upper-BodyStrengthExercises

BEGINNERSperformonecircuit(onesetofeachexercise).CHALLENGERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).

AmandaKramer,Season7

Justwalk,ifnothingelse.Justwalk!

BENT-OVERROW

BEGINNERS—Light-to-mediumdumbbellinonehandCHALLENGERS—Medium-to-heavydumbbellinonehandBegininastaggeredstancewithyourleftlegforwardandyourrightlegback;holdadumbbell inyour righthand,withpalmfacing in.Bendbothkneesandhingeslightlyforwardfromthehips,placingyour lefthandonyour left thigh.Keepingyourspineneutralandabsengaged,pullthedumbbelluptowardyourchest,squeezingthemusclesinyourupperback.Holdforamoment,thenlowerthedumbbell.Do12to15repetitions,thenswitchsidesandrepeat.

•Avoidroundingyourback.•Controlthemovementanddon’tallowyourelbowtolockwhenyoulowerthedumbbell.

•Keepyournavelpulledinatalltimes.

CHESTPRESS

BEGINNERS—Light-to-medium dumbbell in each hand CHALLENGERS—Medium-to-heavy dumbbell in each hand Lie on your back on a mat orcarpeted surfacewithyourkneesbent, feet flaton the floor, and toespointingforward.Hold one dumbbell in each hand directly over your chest,with yourarmsextendedstraightupandyourpalmsfacingyourthighs,sothatyoucanseethebacksofyourhands.Slowlybendyourelbowsandloweryourarmsout toyoursides,stoppingjustbeforeyourarmstouchthefloor.Holdforamoment,thenpressuptothestartingposition.Do12to15repetitions.

•Maintain a neutral spine and don’t let your back arch as you bend yourelbows.

•Keepthedumbbellsoveryourchest,notyourface.

BICEPSCURL

BEGINNERS—LightdumbbellineachhandCHALLENGERS—Mediumdumbbellineachhand

Standwithyourfeetshoulder-widthapartandyourtoespointingforward.Holdadumbbellineachhand,withyourarmsbyyoursidesandyourpalmsfacingin.Slowlybendyourelbowsandbringthedumbbellsuptowardyourshouldersasyourotateyourwristssothatyourpalmsfaceyou.Squeezethemusclesinfrontofyourupperarmsandholdforamoment.Returntothestartingposition.Do12to15repetitions.

•Keepyourelbowsslightlyinfrontofyourbody.•Don’tswingthedumbbells.•Centeryourweightoveryourtoesanddon’tallowyourbacktoarch.

TRICEPSEXTENSION

BEGINNERS—Light dumbbell in one hand CHALLENGERS—Mediumdumbbellinonehand

Begin in thebent-over rowposition:Assumeastaggeredstancewithyour leftleg forward and your right leg back, and hold a dumbbell in your right hand,withyourpalmfacingin.Bendbothkneesandhingeslightlyforwardfromthehips,placingyour lefthandonyour left thigh.Keepingyourspineneutralandyour abs engaged, pull the dumbbell up toward your chest, squeezing themuscles in your upper back.Keeping your upper arm in this position, slowlyextendyourelbowasyoupress thedumbbellback inanarcuntilyourarm isparalleltothefloor.Squeezethebackofyourupperarm,thenslowlybendtheelbow.Do12to15repetitions,thenswitchsidesandrepeat.

Tips•Maintain the bent-over rowposition,with your shoulder blades retractedandtheelbowpastyourtorso.

•Keepyourabsengagedanddon’tallowyourbacktoarchorround.•Keepyournecklongandyourshouldersawayfromyourears.•Thinkofextendingthearmoutandback,ratherthanjustup.

OVERHEADPRESS

BEGINNERS—LightdumbbellineachhandCHALLENGERS—Mediumdumbbellineachhand

Stand with your feet shoulder-width apart and toes pointing forward. Hold adumbbell ineachhand,nearyourshoulders,withyourelbowsbentandpalmsfacing forward. Press the dumbbells upward until your arms are extendedoverhead.Holdforamoment,thenlowertheweightstothestartingposition.Do12to15repetitions.

•Maintainaneutralspineandavoidarchingyourback.•Trynottoleanforwardorbackward.• If there’s toomuch tension in your neck, press your arms up in a slight

forwarddiagonal,ratherthanstraightoverhead.

Stretching

After completing the circuit, perform the following stretches for the majormusclesofyourupperbody.

STATICCHESTSTRETCH

Standwith your feet shoulder-width apart, your abs engaged (pull your naveltowardyourspine),andyourarmsouttoyoursides.Extendyourarmstoreachslightlybehindyouasyouopenyourchest.Holdfor30seconds.

•Keepyourabstightanddon’tarchyourlowerback.•Asyoureachback,squeeze themusclesbetweenyourshoulderblades toopenyourchest.

STATICLOWER-BACKSTRETCH

Standwithyourfeetalittlewiderthanshoulder-widthapart.Hingeforwardfromthe hips and place your hands on your thighs, keeping your back neutral andyourshouldersawayfromyourears.Inhaletoprepare,andasyouexhale,tuckyourtailboneunderandroundyourback,pullingyournaveltowardyourspinedeeply.Holdfor30seconds.

•Pressyourhandsintoyourthighstodeepenthestretch.•Keepyourshouldersawayfromyourears.•Avoidholdingyourbreath.

STATICSHOULDERSTRETCH

Standwithyourfeetshoulder-widthapart,yourabsengaged,andyourarmsatyoursides.Liftyourarmsouttothesides,thenwraptheminfrontofyouandtrytotouchyourshoulderblades(hugyourself).Holdfor30seconds,thenreleaseandrepeatwiththeotherarmontop.

•Asyouhug,squeezethemusclesinyourchesttoopenyourback.

STATICTRICEPSSTRETCH

Standwithyourfeetshoulder-widthapartandyourarmsbyyoursides.Extendyour right armup toward the ceiling.Bend your right elbow and try to touchyour right shoulder bladewith your right hand.Gently grab your right elbowwith your left hand, then bend to the left at the waist. Hold for 30 seconds.Release,thenswitchsidesandrepeat.

•Keepyourweightevenlydistributedonbothfeet,especiallyduringthesidebend.

•Thinkof reachingupandout, rather thandownandcollapsing intoyourside.

STATICBICEPSSTRETCH

Standwithyour feet shoulder-widthapartandyourarmsbyyoursides.Reachboth armsbackon a slight diagonalwith thepalms facing forward.Flexyour

wrists and reach up and backwith your fingers until you feel a stretch in thefrontofyourarms.Holdfor30seconds.

•Don’tallowyourlowerbacktoarchoryourkneestolock.•Toincreasethestretch,rotateyourhandssothatyourfingersreachtowardeachother.

TheDreadedPlateau

“It’sourjobtomakesurethebodyisproperlyfedandwecontinuetoworkoutthewaywe’redoing.”

—BOBHARPER

It’s themoment everyone dreads. You step on the scale to record the week’sweight loss and end upwith a big, fat goose egg. Biggest Loser Club fitnessexpertMariaPatellaunderstandshowfrustratingitistohitaplateau.Whilenooneiscertainwhythebodychoosesto“shutdown”atcertainpointsinaweight-loss plan,Maria says experts do have a theory: “We see again and again thatoverexerciseandundereating,inanefforttolosemoreweightquickly,canshutdownweightloss,”Mariasays.“Andthatiswhyconsistencyissoimportant.”Mariasaysoneoftheworstmistakesdietersmakeisallowingthenumberson

the scale to discourage them. “Many times folks quit when their body is justtaking a rest,” Maria says. “It may be ‘wondering’ whether or not the lowercaloriesandincreasedexercisearegoingtocontinue.Andwhentheydon’t,thebodyhappilygainsagain.”Shesaysthebestthingtodoistocontinuetoeatrightandexercise,evenwhen

theweightlosshassloweddown.“Yousendasignaltothebodythatitneedstoadaptbecausethehealthyhabitsareheretostay,”Mariaexplains.Mariasayssometimesittakesweeksforthebodytokickbackinandsurpass

the“magical”metabolicthreshold,butanewleveloffitnessliesbeyondthat,aslongasyoudon’tgiveup.Maria’sadvice?“Hanginthere.Whatmattersmostiswhatyoudoovertime.”

Jump-StartMenuPlan

DAY121,540CALORIES

Breakfast⅓ cup old-fashioned oatmeal (cooked in ⅔ cup water) with ¼ teaspoongroundcinnamonand1tablespoonchoppedwalnuts¾cupslicedstrawberries¾cupfat-freeGreek-styleyogurtGreenteaormilk

Snack2 Wasa rye crackers with 2 wedges Laughing Cow light toasted onioncheeseIcewater

LunchAndrea’sTurkeyWrap1cupfat-freemilk

Snack1cupfat-freevanillayogurtwith1mediumapple,diced,and1tablespoongroundflaxseedIcewater

Dinner1servingItalianFlankSteakwithRomaTomatoes½cupbrownrice2cupsmixedbabygreenswith¼avocado,sliced,and1tablespoonlow-fatCaesardressingIcewateroricedtea

Jump-StartRecipes

Andrea’sTurkeyWrappage145ItalianFlankSteakwithRomaTomatoespage143

ITALIANFLANKSTEAKWITHROMATOMATOES

This is theepitomeofaquickandeasydinner.Mix themarinadebeforework,andwhenyoucomehome,lightthegrill,tossasalad,andsetthetable—presto!

¼cupwaterorlowsodiumbeefbrothorchickenbroth¼cupbalsamicvinegar1tablespoonchoppedgarlic1tablespoonchoppedfreshbasilor1teaspoondried1tablespoonchoppedfreshthymeor1teaspoondried1teaspoonmustardpowder½teaspoongroundblackpepper1¼poundsflanksteak,trimmedofallvisiblefat8Romatomatoes,halvedcrosswise

Combinethewaterorbroth,vinegar,garlic,basil, thyme,mustardpowder,andpepper ina largezip-topplasticbag.Add thesteakandseal thebag.Marinatethesteakintherefrigeratorforatleast2hours(butnolongerthan12),turningthesteakoccasionally.

Prepareafireinacharcoalgrillorpreheatagasgrillorbroiler.Lightlycoatthegrillrackwitholiveoilcookingspray.Positiontherack4”to6”fromtheheatsource.

Removethesteakfromthemarinade.Drainandblotthemeattoremoveexcessmarinade.

Placethesteakandtomatoesonthegrillrackorbroilerpan.Grillorbroiluntilbrowned,4to5minutesoneachsideforthesteakandabout3minutesoneachside for the tomatoes.Watch the steak carefully, as the balsamic vinegar cancauseittoburnifnotproperlyblotted.Checkthesteakfordonenessbycuttingintothemeat.Letitstandfor5minutesonacuttingboard.Cutthemeatacrossthegrainintoverythinslices.

Makes4servings

ANDREA’STURKEYWRAP

Season 2 contestant Andrea Overstreet shares one of her favorite healthycooking tips in this easy recipe: “Using butter lettuce instead of a bun ismyfavoritewaytosavecalories!”

6ounces99%leanground

turkeybreastSaltandpeppertotaste2leavesbutterlettuce8thinslicescucumber2tablespoonsfreshalfalfasprouts2tablespoonsfreshbeansprouts2tablespoonslow-fatGaleosMisoCaesardressing

Formtheturkeyintoapatty,about4½”indiameter.Seasonthepattywithsaltandpepperandgrillfor3to4minutesoneachside.

Cutthepattyinhalfandplaceeachhalfinthecenterofoneofthebutterlettuceleaves. Top the burgers with the cucumber, alfalfa sprouts, and bean sprouts.Drizzlewiththedressingandwrapthelettucearoundtheburgersandvegetables.

Makes1serving

Perserving:230calories,41gprotein,9gcarbohydrates(5gsugars),3.5gfat,(1gsaturated),70mgcholesterol,1gfiber,450mgsodium

When you’re working out, you need to get enough protein to helpbuildleanmusclemass.Thereare80caloriesand8gramsofproteinin a glass of fat-free milk. Milk is nutrient-dense, with potassium,calcium,andgoodcarbs.It’sagreatwaytorefuelandrehydrateafteraworkout.

MobilityandBody-WeightExercises:SeriesCBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafter

both18-minutewalks(foratotaloftwosets).

ColeenSkeabeck,Season6

Allalong, I justhad toopenmyeyes to thebigpicture that Iaminchargeofmyown life.Onceyoubelieve inyourself,youcanmakethingshappen.You’regoingtosaveyourownlife.

TOETOUCHREACH

BRIDGE

DiggingDeep

“Itwashotterthan50hellsoutside.”—HEBASALAMA,SEASON6’sAT-HOMEWINNER,ONBIGGESTLOSER’SLONGEST

CHALLENGE

It was the sunrise-to-sunset challenge. The Season 6 teamswere roused fromtheirbeds in thepredawnhoursand told to report forchallengedutyat6a.m.Oncetheywereassembled,hostAlisonSweeneypointedtothemountainbehindher and told the drowsy group that the team who climbed the most of thatmountain over the next 14 hours would win. Fourteen hours? Some of thecontestantsthoughttheywerestillasleep—andinanightmare.Butwhatcontestantsontheranchlearnoverandover,andwhatyoucanlearn

athome,isthatyouarecapableofachievingmuchmorethanyoueverthoughtyoucould.Whenyoupushyourlimitshard,thepayoffisbig.BradyVilcanwastheindividualwhoranthefarthest thatday—20miles.He

was amazed that he had knocked off enough weight and built up enoughendurance to do that, especially on a day when the temperature rose above100°F. “When I started,” he said, “I could barely walk on a treadmill—nowthis.”Digging deep involves finding some specific vision that will inspire you in

those tough moments. For Shellay Cremen, who was the last member of herteamtocompletethatday’schallenge,itresonatedinthevoiceofhertrainer.“Ifiguredtherewasnoway—Ididn’thaveanyjoggingleftinme.ButIjuststartedtopickitupasmuchasIcould,thinking,‘Ohmygosh,I’mnotgoingtobeleft.’And then IwashonestlyhearingJillian’svoice: ‘Keepgoing,youcando this,runthisout.’”Shellaycompletedthechallenge20secondsbeforesunset.

Youarementallyandphysicallystrongerthanyouthinkyouare.Inyournextworkout,trypushingyourlimitalittlebitfartherthanyouhaveinthepast.Youmayjustsurpriseyourself.

Jump-StartMenuPlan

DAY131,470CALORIES

Breakfast

¾cupKashiGoLeancereal1cupfat-freemilk1mediumbanana1hard-boiledorsoft-boiledeggTeaorcoffee

Snack1cupfat-freeGreek-styleyogurtwith½teaspoonpurevanillaextractand½cupslicedmango

LunchRoastBeefMelt2cupsmixedsaladgreenswith¼cupcherry tomatoesand1 tablespoonlow-fatbalsamicvinaigrette

Snack2servingsCrispyCornChipswith½cupsalsacombinedwith½cupfat-freecottagecheese

Dinner4ounceswildsalmon,grilledorbroiled1cupsteamedbroccoli

¾ cup cooked (1 ounce dry) Ronzoni whole grain pasta with ¼ cuplowsodiummarinarasauceand1tablespoongratedParmesancheese

Jump-StartRecipes

RoastBeefMeltpage150CrispyCornChipspage150

ROASTBEEFMELT

ThissatisfyingrecipecomesfromSeason2contestantSethWord.Ifyourmarketdoesn’thaveEzekielbread,lookforahigh-fibermultigrainbread.

2slicesEzekielbread2slicesfat-freeAmericancheese4ounceslean,thinlysliceddeliroastbeef1tablespoonbrownmustard3thinslicesyellowonion

Topthebreadwiththecheeseandtoastitonthegrilluntilthecheesemelts.Puttheroastbeefonthetoast.Topwiththemustardandonion.

Makes1serving

CRISPYCORNCHIPS

Plainorseasoned,cornchipsaregreattohaveonhandwhenyouhaveanurgefor something crunchy. They’re bestwhen freshly baked, but they can also bestoredinanairtightplasticbag.

12stone-groundcorntortillas(6”diameter;about

12ounces)¼teaspoongroundcumin(optional)¼teaspoonchilipowder(optional)¼teaspoonsalt(optional)

Dividethetortillasintotwostacks.Cuteachstackinto8chip-sizewedgesandarrangethechipsinasinglelayeron2bakingsheets.Lightlycoatthechipswitholive oil cooking spray. Sprinkle with the cumin, chili powder, and salt, ifdesired. Gently toss the chips and rearrange them to cover the baking sheetsevenly.

Bakefor10minutes,thenrotatethepanandbakefor10minuteslonger,oruntilthechipsarecrispbutnotbrown.(Keepinmindthatfreshtortillascontainmoremoistureandwilltakeafewminuteslongertobakethannot-so-freshtortillas.)Coolandserve.

Makes12(8-chip)servings

STRENGTHEXERCISES:Beginners—oneset;challengers—twosets

STRETCHING:5minutes

AbStrengthExercises

BEGINNERSperformonecircuit(onesetofeachexercise).

CHALLENGERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).

ShellayCremen,Season6

WhenIgetupinthemorning,IputonmyworkoutclothesandI’mreadytogo.Atnight,nomoresittingaroundwatchingTV.Whenmyhusbandcomeshomefromwork,weeatahealthydinnerandtakeawalk.

PRESS-OUT

Lieonyourbackonamatorcarpetedsurfacewithyourfeetoffthefloor,kneesbentat90degrees,andshinsparalleltothefloor.Withyourhandsbyyoursides,slowly press one leg out (extend it)with the foot flexed.Hold for amoment,thenpullthelegbacktothestartingposition.Switchlegsandrepeat.Alternatinglegs,continueforatotalof16to20repetitionswitheachleg.

Tips•Keepyourshouldersdownandyouruppertorsostill.•Beginnerscanpressthelegonaslightdiagonal.Challengersshouldaimforthelegtobeparalleltothefloor.

•Keepbreathingthroughouttheexercise.

CRUNCH

Lieonyourbackonamatorcarpetedsurfacewithyourkneesbent,feetflatonthe floor, and toes pointing forward.Withyour handsbehindyour head, drawyournaveltowardyourspineandslowlycurlyourhead,neck,andshouldersoffthefloor,towardyourthighs.Pauseatthetopofthemovementandsqueezeyourabs,thenslowlyloweryourselftothefloor.Do15to20repetitions.

•Comeupofftheflooronlyafewinchesandkeepyourhipsandlowerbackfirmlypressedagainstthefloor.

•Keepyourheadalignedwithyourspineandlookpastyourknees.•Trytoreleaseanytensioninyourneckandavoidpullingwithyourhands.•Trytomaintainconstanttensioninyourabdominalmuscles.•Tomake this exercisemore challenging, bendyour knees at a 90-degreeangleandliftyourfeetsoyourshinsareparalleltothefloor,thenperformthecrunchasinstructedabove.

REVERSECRUNCH

Lieonyourbackonamatorcarpetedsurfacewithyourfeetoffthefloor,kneesbentat90degrees,andshinsparalleltothefloor.Withyourhandsbyyoursides,drawyournaveltowardyourspineandslowlycurlyourhipsoffthefloor2to4inches. Pause at the top of the movement and squeeze your abs, then slowlyloweryourhipstothefloor.Do15to20repetitions.

•Trytokeepyouruppertorsostillandyourshoulderspressingintothefloor.•Avoidswingingyourlegs.Useyourabstoliftyourhips.•Exhaleasyouliftyourhips.•Keepthemovementslowandcontrolledforbestresults.

BICYCLE

Lieonyourbackonamatorcarpetedsurfacewithyourfeetoffthefloor,kneesbentat90degrees,andshinsparalleltothefloor.Withyourhandsbehindyourhead, draw your navel toward your spine and slowly move your right kneetowardyourleftshoulderasyourotateyourtorsotowardtheknee.Atthesametime,extendyour left legoutward.Pause foramomentandsqueezeyourabs,then switch sides. Continue alternating legs for a total of 16 to 20 repetitionswitheachleg.

•Keepyourhipsfirmlyplantedonthefloorandavoidrocking.•Keepyourelbowsspreadwideandavoidpullingonyourneck.•Beginnersshouldpointtheextendedlegtowardtheceiling,andchallengerscantrytolowerthelegtowardthefloor.

SUPERMAN

Liefacedownonanexercisematorcarpetedsurfacewithyourlegsstraightandyourarmsextendedpastyourhead.Gentlycontract themuscles inyour lowerandmidback to liftyour torsooff thefloor3 to5 incheswhilesimultaneouslylifting both legs off the floor, as if flying likeSuperman.Hold for amoment,thenreturntothestartingposition.Do10to12repetitions.

•Thinkofreachingoutandupwithyourspine,ratherthanupandback.Thiswill takecompressionoffyour lumbarspine.■Pullyourshoulderbladesdownandbackthroughoutthemovement.

•Keepbreathingthroughoutthemovement.•Beginnerscanstartbyliftingjustonearmandtheoppositeleg.

Stretching

After completing the circuit, perform the following stretches for themajormusclesofyourtorso.

STATICCHESTSTRETCH

Holdfor30seconds.Seepage139.

STATICSIDEBEND

Standwithyour feet shoulder-widthapartandyourarmsbyyoursides. Inhaleandextendyourrightarmtowardtheceiling.Asyouexhale,bendtotheleftatthe waist and extend your arm over your head and to the left. Hold for 30seconds.Switchsidesandrepeat.

•Keepyourweightevenlydistributedonbothfeet,especiallyduringtheside

bend.•Thinkof reachingupandout, rather thandownandcollapsing intoyourside.

STATICDIAGONALROTATION

Standwith your feet slightly wider than shoulder-width apart. Place your lefthand on your left thigh and your right arm up above your head. Extend yourrightarmoutonadiagonaloveryourrightshoulder,rotatingandlookingbackasyoudo.Holdfor30seconds.Switchsidesandrepeat.

•Drawyournaveltoyourspineasyoureachback,sothatyoucanrotateandextendyourupperspinewithoutarchingyourlowerback.

WhatIsHunger?

“Everyday,trytoslaythedragon.”—CURTISBRAY,SEASON5

Inthepast,youprobablyturnedtofoodtocopewithjustaboutanysituationormoodthatdidn’tagreewithyou.Butnow,you’reeatingevery3to4hoursandfollowingaroutine—astructured,sensiblewayofeating.It’stricky,afteryearsofovereating, tounderstandwhat real,authentichunger is.Buthere’sausefultool thatyoucanconsult ifyou findyourselfwanting toeatbetweenmealsorlateatnightbeforebed,evenifyou’vehadasnack.

Hunger/FullnessScale

1=starving,“couldeatahorse”2=veryhungry,experiencingphysicaldiscomfort3=slightlyhungry4=neutral,nosensationseitherway5=satisfied6=toofull,feelingphysicaldiscomfort7=stuffed,likeyoufeelattheholidays

Throughouttheday,andbeforeandaftereachmeal,takeamomenttoassesswhereontheHunger/FullnessScaleyouare.Thegoalistoalwaysstaybetween3 and 5. If you wait until your true hunger dips to a 1 or 2, you risk losingcontrolasyourbloodsugarplummets.Itmay take somepracticebeforeyouknowhow to rateyourhungeron this

scale, and it will take time to learn to stop eating before you reach a 5.Eventually, you will be able to interpret your body’s hunger signals andinstinctuallyrespondwiththerightamountoffood.Butfornow,thislittlescalecanbeveryhelpful.

Jump-StartMenuPlan

DAY141,510CALORIES

Breakfast

2Kashiwholegrainwaffles½cupfat-freeberryyogurt1hard-boiledorsoft-boiledegg1cupfat-freemilkTeaorcoffee

LunchIcyGazpachowithFreshLimeTurkey sandwich: 4 ounces lean sliced turkey, 2 leaves butter lettuce, 2slices tomato, 1 slice onion, and 1 tablespoon Dijon mustard or low-fatCaesardressinginlargewholewheatpitaIcedtea

Snack2servingsEasyRaspberrySorbetsprinkledwith2tablespoonschoppedpecansorsliveredalmonds

DinnerChickenfajitas:5ouncesboneless,skinlesschickenbreast,grilled;½cupgrilled or roasted sliced bell pepper; ½ cup grilled sliced onion; ½ cupsalsa; 2 tablespoons grated low-fat Cheddar cheese; and 2 La TortillaFactorymultigrainwrapsIcewateroricedtea

Jump-StartRecipes

IcyGazpachowithFreshLimepage159EasyRaspberrySorbetpage160

ICYGAZPACHOWITHFRESHLIME

ThesouthernregionofSpainisthebirthplaceofthisrefreshingsummerfavorite.The sweetness of plump, ripened tomatoes mingles with the fresh flavors ofgarden vegetables, cilantro, and a hint of balsamic vinegar. You can add 4ouncescookedshrimpforsomeadditionalprotein.

1largeredbellpepper

2largetomatoesor6plumtomatoes(about1pound)1largecucumber,peeled,halvedlengthwise,andseeded½mediumyellowonion1cuplowsodiumtomatojuice½cupchoppedfreshcilantro,withoutstems¼cupbalsamicvinegar2tablespoonslimejuiceSaltandpeppertotaste

Roast the whole bell pepper under a broiler or over a gas flame, turningoccasionally,untiltheskinblistersandcharsallover.Placethebellpepperinabowl,coverwithalid,andallowittosteamtoloosentheskin,orplaceitinapaperbaguntilitisjustcoolenoughtohandle.Carefullypeelawaytheskinandremovetheseeds.Chopthepepperintomedium-sizechunksandsetitaside.

Cut half of the tomatoes, half of the cucumber, and half of the onion into 1”piecesand transfer toafoodprocessororblender.Addtheroastedbellpepperandprocesstoapuree.Transferthemixturetoamediummixingbowl.Addthetomato juice, cilantro, and vinegar. Seed the remaining tomato. Chop theremaining tomato, cucumber, and onion into medium chunks and add to thesoup.

Refrigerateuntilchilled.Addthelimejuicebeforeservingandseasonwithsaltandpepper.Servewellchilled.Foralesschunkygazpacho,thinwithadditionaltomatojuice.

Makes4(1½-cup)servings(1½quarts)

Eat slowly, even if you’re busy atwork.You’ll find you feel fullermorequicklyifyousavoreachbiteandpayattentiontotheflavorsofyourfood.

EASYRASPBERRYSORBET

“Ican’tcook”isnoexcusenottomakethissimpletreat.Thesky’sthelimitforflavor possibilities because you can use different berries or fruits, such aspeachesormango.

2cupsfrozenraspberriesorotherfrozenfruit3tablespoonsapplejuiceororangejuice½teaspooncinnamonorpurevanillaextract(optional)Freshmintleaves

Placethefrozenfruit,thejuice,andthecinnamonorvanillaextract(ifdesired)inablenderorfoodprocessor.Blendorprocessuntilsmooth,scrapingdownthesidesofthecontainerasnecessary.Addextrajuiceifneeded.Thesorbetisbestifservedimmediately,althoughitcanbefrozen.Garnishwithfreshmint.

Makes4servings

NighttimeNibbler?

Ifyoufindyourselfhavingahardtimeresistingthesirencallofthekitchen after you’ve eaten all your calories for the day,BiggestLoserClub.com nutritionist Greg Hottinger suggestscultivatingadelay/distractiontechnique.Ifyougettheurgetonibbleandyouknowyou’renothungry,wait10minutes.Drinkwater,pickupamagazine,checke-mail. It’snoteasyat first,but the idea is todrive a wedge between your emotional feeling and its habitualresponse.

DAY14This is your rest day.Take this time to congratulate yourself on another greatweekoftakingcareofyourbody.Assesshowyoudid.Wereyouabletoincreasethetimeinyourwalks?Howdidyourmusclesfeelafterthestrengthexercises?Couldyouhaveusedaheavierresistance?

Theupcomingweekwillbeverysimilartothisweek.Whatyoushouldfocusonisincreasingtheamountofresistanceyouuse(ifyouweren’ttiredafteroneortwosets,thenit’stimetogoheavier)andincreasingthenumberofsets(ifyoudidone set, try two thisweek; if youdid two sets, try for three).Andalwayskeepadding2minutestoyourwalk.Ifyouwantanextrachallenge,tryadding30-secondburstsofjoggingtoyourwalks.Ifyou’vestuckwiththeplan,great.Ifyouhaven’tbeenassuccessfulasyou

hoped,letitgo.Tomorrowisanotherday.

DanielWright,Season7

Workingoutmaybehardandmayseemimpossible tokeepup,butwith a little determination, youwill find that your body can do farmorethanyoueverimagined.Keepgoing!

Zzzzzz

“Restingyourbodyisjustasimportantasworkingout.”—ALIVINCENT,SEASON5WINNER

Well,here’sarefreshingpieceofresearch:Studiesindicatethatthosewhoget7to9hoursofsleepanightarethinnerthanthosewhogetlessthan7hours.Thereareseveraldifferenttheoriesastowhythisistrue.Onetheoryisthatalackofsleep impairsglucoseand insulinmetabolism,makingweightmoredifficult tolose.Anotheristhatinadequatesleepmayslowmetabolismbyloweringlevelsof thyroid-stimulating hormone. And another is that not getting enough sleepincreases levels of cortisol, a stress hormone that can affect appetite andmetabolism.Inadditiontosleepingfor7to9hourseverynight,focusonthequalityofyour

sleep.Hereare10tipstoensureagoodnight’srest:1.Gotobedwellhydrated.(Drinkplentyofwaterduringtheafternoonandearlyevening.)

2.Avoid contactwith bright lights in the evening, such as a high-wattagereading lamp.Bright light interfereswith the production ofmelatonin, ahormonethathelpsussleep.

3.Ifpossible,avoideatingduringthe2hoursbeforeyougotosleep.4.Ifyouhavetroublesleepingthroughthenight,create“whitenoise”—turnon a fan, water fountain, or ambient noise CD to mute out backgroundsoundsandkeepyouatadeepersleeplevel.

5. Make your bedroom as dark as possible—invest in window shades orheavycurtains.

6.Trynot todoyourmoststrenuousworkouts in theevening,afewhoursbeforebed.

7.Avoid stressful activities such as paying bills orwatching scarymoviesrightbeforebed.

8.Trychamomileteaorothercaffeine-freehotbeveragesintheevening.

9.Stretchordoyogaanhourbeforebed.10.Takeabathorshower.Lightcandles.Createacalmingnighttimeritual.

ChangeUpYourWorkout

Hereareafewofourfavoriteworkoutsfromthebest-sellingBiggestLoserfitnessDVDseries:New!TheBiggestLoser:YogaNew!TheBiggestLoser:BootCampTheBiggestLoser:PowerSculptTheBiggestLoser:CardioMaxTheBiggestLoser:TheWorkout,Vol.1TheBiggestLoser:TheWorkout,Vol.2

GreatStufffromTheBiggestLoserfortheHomeGym

The Biggest Loser Stability Ball Kits: Stability Ball and ResistanceCordThe Biggest Loser Sculpt and Burn Kits:WeightedWater Ball andJumpRopeTheBiggestLoserBodyBandsTheBiggestLoserFitnessMat

TheBiggestLoserResistanceBandsToorder,gotowww.biggestloser.com

Jump-StartMenuPlan

DAY151,520CALORIES

Breakfast

cupold-fashionedoatmeal(cookedin⅔cupwater)orwholegraincereal

½cupChunkyApplesauce½cupfat-freeGreek-styleyogurt2hard-boiledeggwhitesGreenteaorcoffee

Snack2stickslow-fatmozzarellastringcheese1mediumpear

LunchTunasaladpita:4ouncesdrainedwater-packedtuna,1tablespoonmincedonion, 1 tablespoon chopped celery, and 2 tablespoons low-fat Italiandressingintoastedwholegrainpita8ouncesfat-freemilk1½cupsmixedveggiesticks(carrot,jicama,andcelery)

SnackSmoothie:½ cup fat-free vanilla yogurt, 1 cup fat-freemilk,½mediumbanana,and2tablespoonsalmondorpeanutbutter

DinnerGrilledChickenSaladIcewateroricedtea

Jump-StartRecipes

ChunkyApplesaucepage166GrilledChickenSaladpage167

CHUNKYAPPLESAUCE

Thisisdeliciousonitsownandalsomakesagreattoppingforhotcerealortheperfectadditiontostirintoyogurt.

4unpeeledmediumapples(Gala,Delicious,orFuji),coredandcutinto1”pieces¼cupwater1tablespoonlemonjuice1teaspoonpurevanillaextract½teaspoongroundcinnamon

Placetheapples,water,andlemonjuiceina2-quartsaucepanovermediumheat.Whenthewaterboils,reducetheheattolowandsimmer,covered.

Cook the apples, stirring occasionally, for about 10 minutes, or until they’resoftenedbutstillholdtheirshape.Removethemfromtheheatandallowthemtocool slightly. Transfer the apples to a food processor and pulse to a chunkyconsistency.Stirinthevanillaextractandcinnamon.Servewarmorcold.

Note: Granny Smith or other tart applesmay be used, but sweetener may beneeded.

Makesabout4(½-cup)servings

StaceyCapers,Season6

Ispendalotmoretimeintheproduceaisle.Isteerclearofthebakeryandcookieaisles.Becausewedon’teatoutasmuch,Icansplurgeonorganicversionsofourfavoritefoods.

GRILLEDCHICKENSALAD

Season1contestantandsocialbutterflyDaveFioravantilovestomakethiseasyand delicious recipe whenever he has last-minute guests. It’s no wonder theykeepdroppingbyatdinnertime!

8cupsshreddedromainelettuce1yellowbellpepper,seededanddiced1cupchoppedcucumber½cupSalsaVinaigrette(below)4grilledboneless,skinlesschickenbreasts(cookedweightabout4ounceseach)½cupCreamyHummus(page64)2tablespoonschoppedfreshparsleyorcilantro

Place the lettuce, bell pepper, and cucumber in a largemixing bowl.Add theSalsaVinaigretteandtosswell.Dividethesaladevenlyamong4dinnerplates.

Place1grilledchickenbreastontopofeachsalad.Topeachchickenbreastwith2tablespoonsCreamyHummus.Garnishwithparsleyorcilantro.

Makes4servings

SALSAVINAIGRETTE

Thisvinaigretteisdeliciousonapieceoffishorchicken—ortossedwithbeans,whole grains, or a green salad. Try different vinegars or add herbs for newflavors.

1cuproastedtomatosalsa(oryourfavoritesalsa)¼cupcidervinegar3tablespoonsextra-virginoliveoil½teaspoongroundblackpepper

Combinethesalsa,vinegar,oil,andpepperinablenderorfoodprocessoruntilsmooth.

Makes16(1-tablespoon)servings(1cup)

MobilityandBody-WeightExercises:SeriesA

BEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth19-minutewalks(foratotaloftwosets).

JulieHadden,Season4Finalist

Weallhavethepowerwithinourselvestoaccomplishourgoalsandourdreams.It’snotexclusivetotheexperienceontheranch.Wejustneed to find that determination and motivation within ourselves tomakeithappen

CHESTANDBACKOPENER

FIGURE-4HIPOPENER

TakeStock!You’reHalfwayThere

“Ifeelmoreimportanttonightthananytimeinmylife.”—STACEYCAPERS,SEASON6

It happens about midway through every season of The Biggest Loser. Thosecontestantswhohavebeensenthomeearliercomeback to the ranch togaugetheirprogress—andsometimesthosewhoarestillontheranchsweatbulletstoseehowwellthesecontestantshavedoneathome.Remember Season 5? When Ali Vincent returned and stripped down to a

sportsbraandshortstobeweighed,therewereaudiblegaspsaroundtheroomather emerging six-pack abs. Teammate andmomBette-Suemurmured proudlyright and left, “That’s my baby!” Clearly, ranch or no ranch, Ali had beenworkinghardandcouldnowfearlesslyreturnforherweighin.Asaresult,sheearnedherwaybackontotheranchandwentontobeSeason5’swinner.AndwhataboutStaceyCapersofSeason6?SheandhusbandAdamCapers

weresenthomethefirstweekandcamebackmidwaytoparticipateinagruelingstep challenge that lasted more than half an hour as eliminated contestantscompeted to be the first to reach 1,000 steps. Drenched in sweat, she almostedged out Ed Brantley, who called her “a frickin’ machine.” Her fellowcompetitor L. T.Desrocherswas somoved by her performance that he beganurgingheron,sayingshewasbringingoutthenaturalcoachinhim.Attheend,cominginsecond,sheearnedtheadmirationandkudosofherteam

members,whorealizedhowhardshehadbeenworkingonherown.“Youaresoawesome,Stacey,”theytoldheroverandover.Later,atearyStaceysaidthemomentthathadculminatedweeksofhardwork

was“absolutelypriceless.Itjustmeanssomuchtomethat...Icouldhavethatimpactonpeople.Ifeelmoreimportanttonightthananytimeinmylife.”Thisisatimetopauseandtakestockofhowfaryou’vecomewithyourdaily

commitment to health. Be proud of your efforts so far. The journey is justbeginning,butyou’vealreadycomealongway.

Jump-StartMenuPlan

DAY161,500CALORIES

Breakfast

1cupfat-freevanillayogurt1banana,sliced¾cuplow-fatgranolaGreenteaorcoffee

Snack3ouncesslicedturkeyand2sliceslow-fatSwisscheeseon2Wasawholegraincrackers

Lunch2servingsMisoSoup2cupsmixedbabygreenswith½cupcherrytomatoesandAsianDressing

Snack½ cup fat-free ricotta cheese with ½ cup sliced strawberries and 1tablespoonchoppedwalnuts

Dinner1servingSesameChickenwithNoodles1Asianpear8ouncesfat-freemilkIcewaterorgreentea

Jump-StartRecipes

MisoSouppage172AsianDressingpage173SesameChickenwithNoodlespage174

MISOSOUP

Thislightsoupisservedasanappetizerinmanysushirestaurants,butit’seasytomakeyourownversionofthisJapaneseclassicrightathome.

1tablespoonoliveoilorsesameoil½cupfinelychoppedyellowonion1tablespoonpeeled,finelychoppedfreshginger4cupsfat-free,lowsodiumchickenbrothorvegetablebroth2tablespoonssweetwhiteoryellowmiso(seenoteontheoppositepage)4ouncesextra-firmtofucutinto¼”cubes(about1cup)1cupfreshspinachleaves,cutinfinechiffonade(seenote)1scallion(whiteandgreenparts),verythinlysliced

Heattheoilina2-quartsaucepanovermediumheat.Addtheonionandcookforabout5minutes,oruntilverysoftbutnotbrowned.Addthegingerandcookfor1 minute. Add the broth and bring to a boil. Whisk in the miso until it’sdissolvedinthesoup.Addthetofuandspinachandsimmerfor1minute.Servewarm,garnishedwithscallion.

Note: The chiffonade cut is made by stacking and rolling the spinach leaveslengthwiseandslicingcrosswiseintothinslivers. It’salsoabeautifulcutforabasilgarnish.

Makes4servings

Whenyoufailtoplan,youprettymuchplantofail.

ASIANDRESSING

This tangy dressing is reminiscent of a Thai peanut sauce.Optional red chileflakesgiveitanicekick.

⅓cup(about3ounces)softsilkentofu¼cupwhiteoryellowgoldenmiso(seenote)¼cupricewinevinegar

2tablespoonsfreshlimejuice2tablespoonswater2tablespoonslowsodiumsoysauce2tablespoonsnaturalunsweetenedpeanutbutter2tablespoonspickledginger(seenote)1tablespoonhoney1½teaspoonsmustardpowder1½teaspoonsmincedgarlic½teaspoonredchileflakes(optional)2tablespoonsmincedscallions(greenandwhiteparts)2tablespoonschoppedfreshcilantro

Addthetofu,miso,vinegar, limejuice,water,soysauce,peanutbutter,ginger,honey,mustardpowder,garlic,and redchile flakes (ifdesired) toablenderorfoodprocessorandblenduntilsmooth.Stirinthescallionsandcilantro.

Notes: Miso is a fermented soybean paste used as a flavoring in Japanesecooking.Itsflavorisveryconcentrated,anditisquitesalty;useinmoderation.It is available at Japanese markets and in the Asian foods section of somesupermarkets.

Pickledginger isaJapanesecondimentservedwithsushi. It isused tocleansethepalate.

Makes24(1-tablespoon)servings(1½cups)

Thekeytostayinghealthyiseatingtonsofveggies.IliketoeatsoIalwaysveggie-loadmymeals.It’sagreatwaytofeelsatisfiedyetstaywithinyourcaloriebudget.

SESAMECHICKENWITHNOODLES

Thiscolorfuldishrequiressomeadvancechoppinganddicing,butthecookingtakesjustminutes.

4ouncesRonzonimultigrainnoodles(seenote),cookedaldente⅓cupchoppedfreshcilantro3scallions(2finelychopped+1withwhiteandgreenpartsthinlyslicedonthediagonalforgarnish)2tablespoonspeeled,finelychoppedfreshginger1½tablespoonsfinelychoppedgarlic3tablespoons+½cup

chickenbroth2teaspoonsoliveorcanolaoil2cupsshreddedcabbage1cupchoppedyellowonion1mediumredbellpepper,julienned1mediumyellowbellpepper,julienned1tablespoonsesameoil12ouncesrawboneless,skinlesschickenbreast,cutinthinstrips2tablespoonslowsodiumsoysauceSaltandpeppertotasteToastedsesameseedsorblacksesameseeds

Cook the pasta according to the package directions. Drain well, transfer to ametalmixingbowl,andsetaside.

Combinethecilantro,2ofthescallions,theginger,thegarlic,and3tablespoonsbrothinasmallbowl.Setaside.

Heat the olive oil in a large nonstick skillet overmedium-high heat. Add thecabbage,yellowonion,andredandyellowbellpeppers.Cookfor8minutes,oruntilthevegetablesarejusttender.Transferthevegetablestothebowlwiththepasta,toss,andcoverwithatoweltoretainheat.

Add the sesame oil to the skillet over medium-high heat. Add the cilantromixtureandcookforabout1minute,stirringconstantly.Addthechickenstripsandsoysaucetotheskilletandcookfor2minutes,oruntilthechickenisnearlydone. Add the remaining ½ cup of broth and bring to a boil. Return thevegetables andnoodles to the skillet and stir for about3minutes, until all theingredientsarejustheatedthrough.Seasonwithsaltandpepper.Dividebetween

serving plates and garnish with the remaining scallion and the sesame seeds.Note: Try Ronzoni Healthy Harvest Extra Wide Noodle Style Whole WheatBlendPasta.

Makes4servings

CARDIO/WARMUP:5minutes

STRENGTHEXERCISES:Beginners—twosets;challengers—threesets

STRETCHING:5to10minutes

Lower-BodyStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).

BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).

CHALLENGERSperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).

Hiking is a great form of exercise—it burns calories and relievesstress. To increase the intensity of your hike, try running intervalswhenyougoup the steepparts.Bringawaterbottle,packa lunch,andmakeawholedayoutofit.

Do12to15repetitions.Seepage117.

REARLUNGE

Do12to15repetitionswitheachleg.Seepage117.

SIDELUNGE

ROMANIANDEADLIFT

PLIÉSQUAT

Do12to15repetitions.Seepage119.StretchingAfter completing the circuit, perform the following stretches for the majormusclesofyourlowerbody.

Dothestretchoncewitheachleg.Seepage119.

STATICCALFSTRETCH

ConfessionsoftheScale#1

“Canyouseetheterrorinmyeyes?”—TARACOSTA,SEASON7,STEPPINGONTHEBIGGESTLOSERSCALEFORTHEFIRSTTIME

Itevokesmore fearand loathingorworshipandadoration than justaboutanyother object in a Biggest Loser’s life—the almighty scale. After the longestchallenge inBiggestLoser history in Season 6,when the teams ascended anddescendeda stouthill fromsunup to sundown, itwas time toclimbupon thescale.“Ifthatscaledoesn’tshowmeanumberI’msatisfiedwith,IamgoingtodragitupthatmountainIclimbed17timesandthrowitoffacliff,”saidBradyVilcan.Hewasaprettybigguy,andwewereactuallyafraidforthescale.SomeBiggestLoserscome to the ranchwithanall-or-nothingattitudeabout

weighing in.Theyeithervisit thescalemultiple timesadayor ignore itsveryexistence. For thosewhodoweigh in, the number on the scale can determinetheirmoodfortherestoftheday,orweek.

In a moment of candor, Season 7’s Amanda Kramer revealed onBiggestLoserClub.com that sheweighsherself everyday at home. “If I lose apound,I’mhappy.IfIgainapound,Igetdepressedandeatpizzafor2days.”Seewhatwemean?On the other hand, her sister and teammate,AubreyCheney, says she never

weighs.Shejust“nevergotintoit.”The answer lies somewhere in between.You need to step on the scale on a

regularbasistomakesureyou’reheadedintherightdirection.Butdon’tweighyourself every day. There are toomany fluctuations in a typical day thatwillgive you a false impression about the overall pattern of your weight loss. Soweigh yourself once a week, at about the same time of day, and wearapproximatelythesamekindofclothing(ornone!).Ifyouaretemptedtoweighinonadailybasis, lendyour scale to a friend for safekeepinguntilyournextweeklyweighin.

Jump-StartMenuPlan

DAY171,470CALORIES

Breakfast

Breakfastburrito:3scrambledeggwhites,2tablespoonsshreddedlow-fatCheddarcheese,¼cupfat-freerefriedbeans,and¼cupsalsawrappedinLaTortillaFactorywholegraintortilla1cupblueberries8ouncesfat-freemilkGreenteaorcoffee

Snack½cup fat-free cottage cheesewith½cup cherriesor other berries and2tablespoonssliveredalmonds

LunchShrimpcocktail:6ouncesboiledorsteamedshrimpwith½cupCocktail

SauceBabyspinachsalad:3cupsbabyspinachleaves,½cupsliveredredonion,½ cup cherry tomatoes, 2 tablespoons crumbled reduced-fat feta cheese,and1tablespoonfat-freeorlow-fatdressing

Snack2 servings (16 pieces)PitaTriangles with¼ cupRoastedRed PepperHummus

Dinner4 ounces grilled chicken breast with 2 tablespoons low-sugar barbecuesauce¾cupwildrice1cupsteamedbroccoliwith1tablespoontoastedsliveredalmonds1cupcubedmelonwithfreshmintIcewaterorgreentea

Jump-StartRecipes

CocktailSaucepage181PitaTrianglespage181RoastedRedPepperHummuspage64

COCKTAILSAUCE

Thiszippycocktailsaucedoesn’tcontainthesugarthatmostbottledbrandsdo.Ifyoupreferamildercocktailsauce,omitthehorseradish.

1cuptomatosalsa1tablespoonhorseradish1tablespoonlemonjuice

Combinethesalsa,horseradish,andlemonjuiceinablenderorfoodprocessorandblendorprocessuntil smooth.Transfer the sauce to a jar and store in therefrigerator.

Makesabout4(¼-cup)servings

PITATRIANGLES

Wholewheatpitasaregreat tokeeponhand,and they freezewell, too.Thesetrianglesareeasytothrowtogetherforlast-minuteentertaining.AddabowlofCreamyHummus(page64)andletthepartybegin!

6wholegrainpitas(6”diameter)¾teaspoongarlicpowder,onionpowder,orothersalt-freeseasoning

With a sharp knife, cut each pita in half, then cut each half into 4 triangles.Carefullyseparateeachtriangleinto2pieces.Thereshouldbe16smalltrianglesperpita.

Arrange the triangles in a single layer on 2 baking sheets. Lightly coat thetriangleswitholiveoilcookingsprayandsprinklethemwithseasoningpowder.Gentlytossandrearrangethemtocoverthebakingsheet.

Bake the triangles for 5minutes.Remove them fromoven and, using ametalspatula,gentlyturnthemover.Bakethemforabout8moreminutes,untilthey’recrisp andgoldenbrown.The chipswill get crispy as they cool.Store them inairtightcontainersorzip-topbags.

Makes12(8-triangle)servings

Perserving:90calories,3gprotein,18gcarbohydrates(0gsugars),1g

fat(0gsaturated),0mgcholesterol,3gfiber,170mgsodium

Cardio

DanePatterson,Season7

Whenitcomestoworkingout,sometimesyouaregoingtobemoremotivatedthanothers.Justtrytobeconsistent.

SHOULDERROLL

SIDEBEND

LOWER-BACKMOBILITY

DYNAMICLATERALLUNGE

TORSOROTATION

ConfessionsoftheScale#2

“Ican’tdwellonsetbacks.Iamtoobusymakingprogress.”—ESTELLAHAYES,SEASON7

Okay.You’re standing on the scale, and you hate the number you see. Try toremember, it’s just a number. If you’re following the food and exercise plansfaithfully,you’regoingtogetwhereyouneedtogo.Inthemeantime,therearemanywaystomeasureweight-losssuccess.Hereareafewscale-freemethods:

1. You feel in control. You have stamina to play with the kids (or thegrandkids),yourconfidenceisbuilding,andyou’remeetinggoals.

2.Yourclothesfitandlookbetter.Wardrobesdon’tlie.Ifyourfavoritejeansfeelmorecomfortable,you’regettingfit,toningup,andtrimmingpounds.

3.Yourdinnerplateisburstingwithcolors.Seeall thosefruits,vegetables,andwholegrains?They’redoingyourbodyaworldofgood.

4.Thetapemeasureshowsresults.Besuretomeasureyourwaist,chest,andhipseverymonthorso.

5.Youhaveenergy!Ahealthydietandexercisemakeenergylevelssoar.Nomoreerraticbloodsugarhighsandlows.

6.You’rehealthy.Noticechangesinyourbloodpressure?Yourbloodsugar?Yourcholesterollevels?Haveyoustoppedneedinganymedications?

7.You have strength!With yourmuscles activated, you’re climbing stairsmoreeasily,walkingthemallwithoutfatigue,lugginggroceriesyourself.

8. The mirror doesn’t lie. Do you notice changes when you see yourreflection?Areyourproblemareasshrinking?Believewhatyousee.

9.Gettinganycompliments?Believeyourfriendsandfamilywhentheysayyoulookgreat.Don’tbrushitoff.You’veearnedit.

10.Isyoursexlifeperkier?Yourmoodbrighter?Celebratethejoyandsexyself-confidenceyou’refeeling—regardlessofthenumberonthescale.

Jump-StartMenuPlan

1,520CALORIES

Breakfast

2linkslow-fatturkeybreakfastsausage3 scrambled eggwhiteswith 1 tablespoon shredded low-fat pepper Jackcheese1slicetoastedEzekielbread8ouncesfat-freemilkGreenteaorcoffeeIcewater

Snack2CreamCheeseRoll-upsIcewateroricedtea

LunchVeggie burger: 1 veggie burger, 2 leaves lettuce, 1 large slice tomato, 2tablespoonsalfalfasprouts,and1tablespoonhoneymustardorhorseradishon1toastedwholegrainbun1cuporganicfat-freetomatosoup8ouncesfat-freemilkGreenteaorcoffee

Snack¾ cup fat-free vanilla yogurt with 1 apple, chopped, and 1 tablespoonchoppedwalnutsIcewater

Dinner2smallservings(or1main-courseserving)SaladeNiçoise½cupgreengrapes

Icewaterorgreentea

Jump-StartRecipes

CreamCheeseRoll-upspage188SaladeNiçoisepage187

SALADENIÇOISE

Asamaindishorsidesalad,thisrecipetakesminutestoputtogetherandallowsyou to be as creative as you like. Substitute cherry tomatoes for roasted bellpepper,usegrilledtunainsteadofcanned,ortrydifferentvarietiesoflettuce.

½pound(4-5cups)mixedbabygreens

4ouncessweetpotato,cookedandcutinto1”cubes8ouncesgreenbeans,cookedandcutinto1½”lengths½cuproastedredbellpepper2hard-boiledeggs,quartered¼cupblackolives,sliced4anchovyfillets6ounceswater-packedtuna,drained¼cupGaleosVinaigrette

Arrange the greens, sweet potato, green beans, bell pepper, eggs, olives,anchovies,andtunadecorativelyonaplatter.Drizzlewiththedressing.

Makes4appetizerservingsor2main-courseservings

Perappetizerserving:200calories,15gprotein,23gcarbohydrates(12g sugars), 6 g fat (2 g saturated), 100mg cholesterol, 6 g fiber, 260mgsodium

JulieHadden,Season4Finalist

I have learned to modify a lot of our old family favorites. Forexample,welovetacosalad.SonowIprepareitwithgroundturkeyinsteadofbeef.Leaveoffthechipsandusesalsaasthedressing.Also Devin Alexander has some great cookbooks that give youhealthyalternatives,likeTheBiggestLoserFamilyCookbook.

CREAMCHEESEROLL-UPS

Thisisgreatforwhenyouneedsomethingsimplebutsatisfying.Youcanmakeseveralrollsaheadoftimeandstoretheminplasticbagssothey’rereadywhenyouneedanibbleinahurry.

2 slices (about 1 ounce) roast turkey 2 tablespoons fat-free creamcheesewithchives(orgardenvegetableflavor)

Place the meat on a flat surface and spread the slices thinly with the creamcheese.Rollthemtightly.Coverandrefrigerateuntilyou’rereadytousethem.

Makes1serving

Whenitcomestochoosingabeverage,don’tdrinksoda.Whetherit’ssugaredsodaordietsoda,it’sterribleforyourbody.Itputsweightonyou,dehydratesyou,anddepletesmineralsfromyoursystem.Instead,choosesparklingwater,icedteas,greentea,orwhitetea.

Upper-BodyStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).

Treatworkingoutasifit’spartofyourjob.Youhavetoshowupforit!

BENT-OVERROW

Do12to15repetitions,thenswitchsidesandrepeat.Seepage136.

CHESTPRESS

BICEPSCURL

TRICEPSEXTENSION

OVERHEADPRESS

StretchingAfter completing the circuit, perform the following stretches for the majormusclesofyourupperbody.

STATICCHESTSTRETCH

Holdfor30seconds,thenrepeatwiththeotherarmontop.Seepage139.

Holdfor30seconds,thenswitcharmsandandrepeat.Seepage140.

STATICBICEPSSTRETCH

ActAsIf

“Fakeittillyoumakeit.”—BOBHARPER

Whenyou’reoverweight, findingconfidencecanbeachallenge.Asyouworkon your body, you have to continue towork on your head, believing that youhavethestrengthtocompleteeachday’srequirementsforbetterhealthandthatyouareworththeeffort.TheBiggestLoser trainershave seenwavering souls turn intohardyonesas

they tackle the weight-loss process. “I’ve worked with a lot of people wholacked self-confidence,” says Bob Harper. “I really believe that confidence ismade,you’renotbornwithit.SothisiswhatIwouldtellyoutodo.Fakeittillyoumakeit.You’vegottofindsomethingthatyoulikeaboutyourself.You’ve

gottoputyourselfintotherealmof‘Ican,’not‘Ican’t.’“Andwhenyougetyourself in thosewaysof thinking,”hecontinues, “then

theconfidencewillbuild.Butitisaprocess.It’snotgoingtohappenovernight.Your confidence isnaturallygoing tobuild asyouget controlofyourweight,yourdiet—itallworkstogether.”JillianMichaels emphasizes over and over that losingweight not only takes

real timebut takesmental time:“It’s aprocess. Ifyou fail,keep startingover.Newhabitsandroutinescantakeweekstomaster.”ThinkaboutMichelleAguillar,theSeason6winner.Forthefirstfewweeks,it

wasamighty struggle forher toevenbeclearwithherself that shewanted tostayontheranch.Atonepoint,sheevenconsideredleaving,suchwasthelevelofworkinvolvedinlosingweightandworkingoutarelationshipwithhermomand teammate.But at season’s end, there shewas, standing on amountaintopwithJillian,celebratingherpersistence.

Jump-StartMenuPlan

DAY191,530CALORIES

Breakfast

Omelet: 1whole egg, 2 eggwhites,¼ cup chopped (roasted, if desired)yellowbellpepper,2tablespoonssautéedredonion,½teaspoonchoppedthyme,and1teaspoonoliveoil1 cup freshblueberrieswith1 teaspoonground flaxseed and¼ teaspoongroundcinnamon1Thomas’LightWholeGrainEnglishMuffin,toasted8ouncesgreentea,icewater,orfat-freemilk

Snack2servings(1recipe)FrostyPumpkinSmoothie

Lunch5ounceshalibut, poached, toppedwith½cuphalvedcherry tomatoes, 1tablespoonchoppedblackolives,and1teaspoonmincedbasil2cupsmixedarugula-and-spinachsaladwith3olives,sliced;1tablespoonsunflowerseeds(orgroundflaxseed);and1tablespoonfat-freeorlow-fatvinaigrette8ouncesfat-freemilk8ouncesgreenteaoricewater

Snack2”wedgehoneydew2ouncesthinlyslicedturkeybreast4almonds

Dinner5ouncesskinlessroastchickenbreast½cuproastedsweetpotato1cupsteamedgreenbeans8ouncesicewaterorchamomileteaVanillaPoachedPear

Jump-StartRecipes

FrostyPumpkinSmoothiepage196VanillaPoachedPearspage194

VANILLAPOACHEDPEARS

TheBiggestLosersareencouragedtoeatfruitfordessert.Thissweet,deliciouspear dish is fancy enough to serve company and basic enough to make on aweeknight.

1cupwater1cupunsweetenedapplejuice¼cupagavenectarordarkhoney2tablespoonsorangejuice1teaspoonpurevanillaextract½teaspoongroundcinnamonPinchofcloves2tablespoonsgratedorangepeel4firm,ripepears2tablespoonslemonjuiceFreshmintleaves

Ina3-quartsaucepanovermediumheat,combinethewater,applejuice,nectar,orange juice,vanillaextract,cinnamon,cloves,and1 tablespoonof theorangepeel.Bringtoaboil.

Whilethepoachingliquidiscomingtoaboil,peel,halveandcorethepearsandimmediatelycoattheminlemonjuice.

Reducethepoachingliquidtoasimmer,addthepears,cover,andsimmerfor2minutes.Removethepearsfromtheheatandallowthemtocool in the juices.

Removethepearsfromthepan.Heatthejuicetoreduceitbyhalf.Strainitandpour itover thepears.Garnishwith the remainingorangepeelandfreshmint,andenjoyhotorcold.

Makes8servings

Perserving:110calories,1gprotein,23gcarbohydrates (17gsugars),lessthan1gfat(0gsaturated),0mgcholesterol,2gfiber,0mgsodium

KristinSteede,Season7

I’vefailedatsomanydietsbefore,andit’samazingtoseewhateatingrightandexercisecanreallydoforyourbody.I’msoexcitedtoseethisweightjustmeltoff.Sowillyou!

FROSTYPUMPKINSMOOTHIE

The rich flavors of this smoothie are truly reminiscent of pumpkin pie—in aglass.ItwillsatisfyyoursweettoothwhiledeliveringahealthydoseofcalciumandVitaminA.

½cuppumpkinpuree,freshorcanned½cupfat-freeGreek-styleyogurt+extraforgarnish½cupfat-freemilk2tablespoonsagavenectar½teaspoonpurevanilla

extract¼teaspoongroundcinnamon⅛teaspoongroundginger⅛teaspoongroundcloves5icecubesPinchofgroundnutmeg

Combine the pumpkin, yogurt,milk, nectar, vanilla extract, cinnamon, ginger,cloves, and ice in a blender and blend until smooth. Pour the smoothie into achilledglassandgarnishwithadollopofyogurtandasprinkleofnutmeg.

Makes2servings(about2cups)

NicoleMichalik,Season4

TherearesomefoodsthatIamobsessedwiththathelpkeepthegoodeating habits in check: Greek yogurt, hummus, multigrain Englishmuffins, sugar-freepudding,hard-boiledeggs, low-fat stringcheese,naturalpeanutbutter. I reallydo loveeatingwell; itmakesyou feel100timesbetter.

CardioBEGINNERSshouldbreakuptheirwalkintotwo21-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkfor42minutes.Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthen

begintoincreasespeed.

MobilityandBody-WeightExercises:SeriesCBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth21-minutewalks(foratotaloftwosets).CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe42-minutewalk.

Agreatwaytoimproveyourbalanceandcoordinationistoworkwithyour own body weight. Exercises such as squats, lunges, pushups,crunches,andpullups forceyourupperand lowerbody tosynergizeand work together, which gives more balance, more stability, morecoordination,andbetteroverallperformance.

TOETOUCHREACH

BRIDGE

You’dBeSurprised...

“Ihavenoideawhatcameovermymom.Toseehergoingandgoingandleadustoavictory?ThatIdidn’texpectatall.”

—MICHELLEAGUILAR,SEASON6WINNER

One thingwe discover about ourselves aswe loseweight is howmuchwe’recapableofdoing.Wefindthatwe’renottooscared,nottootired—andnottooold. In Season 6, middle-aged mom Renee Wilson continued to amaze withconsistent,notableweightlossesweektoweekandwithincredibleconcentrationandstaminaatchallenges.Therewas one challenge inwhich she shone especially brightly. Each team

hadtobalanceonindividualfloating,circularbalancebeamspoisedoveralargetankofwater.Thegoalwasforatleastoneteammembertocomplete25laps.Theblue teamquickly fell into the tankonebyone, not completing evenonelap. But the black team, Renee’s team, persevered, and it was Renee herself,completing9 lapsaloneafterallherother teammateshad fallen,whowon thechallenge.Being 10 to 20 years older than anyone on her team, said Renee, and still

givingthemarunfortheirmoneyfeltgreat.Surprisingyourself and theothers aroundyouasyouaccomplish thingsyou

couldn’t even attempt before is going to fire you upnow—and it’s somethingyoucanvisualizelater,whenyou’reonthetreadmillandfeellikequitting.PhilParhamofSeason6saysoneofhisbiggestinspirationswashiswifeand

teammate, Amy. He watched in amazement as she built up strength pushing

weights. “I saw her pushing 450 pounds with her legs, and she was makingsoundsIhaven’theardsinceshegavebirthtoourchildren.”ButPhilwasinawethatshenevergaveup—shejustkeptpushing.Takeprideanddelight inyourprogress.Enjoyamazingothers, and,mostof

all,enjoyamazingyourself.

Jump-StartMenuPlan

DAY201,490CALORIES

Breakfast

1slicetoastedwholegrainbread2tablespoonsalmondbutter1mediumbanana,sliced½cupfat-freeGreek-styleyogurtGreenteaorcoffee8ouncesfat-freemilk

SnackMoroccanGreenTeaLow-fatorfat-freebranmuffin2hard-boiledeggwhites

LunchButternutSquashSoupwithCaramelizedOnions3 cups baby spinach; ½ cup cherry tomatoes; ¼ avocado, sliced; and 1tablespoonfat-freeorlow-fatdressing

4ouncesshrimporbayshrimp,steamedorboiled1servingCocktailSauce

DinnerChicken and bean burrito: 4 ounces boneless, skinless chicken breast,grilled;½cupfat-freerefriedbeans;¼cupsalsa;¼avocado,sliced;and¼cupsalsa,wrappedinLaTortillaFactorywholegraintortilla1cupcubedwatermelonorothermelon8ouncesfat-freemilkIcewateroricedtea

Jump-StartRecipes

MoroccanGreenTeapage201ButternutSquashSoupwithCaramelizedOnionspage201CocktailSaucepage181

BUTTERNUTSQUASHSOUPWITHCARAMELIZEDONIONS

Thisdelicious,earthysoupissuretowarmyouonacoolautumnevening.Thecaramelizedonionsaddtextureandsweetness.

2tablespoonsoliveoil2mediumonions,chopped2½poundsbutternutsquash,peeledandcutinto2”cubes(about4-5cups)1teaspoongroundcumin½teaspoongroundcoriander3cupsfat-free,lowsodiumchickenbrothSaltandpeppertotasteFreshcilantroleaves

In a 4-quart saucepan, heat the oil over medium heat and stir in the onions.

Reducetheheatandsimmer,stirringregularly,for15to20minutes,oruntiltheonions are lightly browned and caramelized. Add the squash, cumin, andcoriander,andstirwell.Addthechickenbrothandbringthemixturetoaboil.Cover, reduce theheat to low,andsimmerforanother15minutes,oruntil thesquashistender.Puréethesoupinablenderorfoodprocessor.Transferthesoupbacktothesaucepanandseasonwithsaltandpeppertotaste.Ladleintoservingbowlsandgarnishwithcilantroleaves.

Makes6servings

MOROCCANGREENTEA

Greenteaishighinantioxidants,makingthisrefreshing,calorie-freebeverageanutritiouschoicewhenyouwantsomethingotherthanplainwater.

6cupswater1cupfirmlypackedfreshmintleaves3greenteabagsFreshlimeslices

Bring the water to a boil in a 3-quart saucepan. Add the mint and tea bags,removethepanfromtheheat,andlettheteasteepfor5minutes.Strain.Servehotoriced,garnishedwiththelimeslices.

STRETCHING:5minutes

AbStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).BEGINNERSperformtwocircuits(onesetofeachexercise,thengobackandrepeatallforasecondcircuit).CHALLENGERSperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).

JerrySkeabeck,Season6

You’vegottagetyourheadintothegame.It’saverysimpleconcept.Youhave to take in fewercalories thanyouburn.Andgive it time.You’renotgoingtoloseallyourbodyfatin2weeks.

PRESS-OUT

CRUNCH

REVERSECRUNCH

BICYCLE

Repeat,alternatinglegs,for16to20repetitionsoneachside.Seepage154.

SUPERMAN

StretchingAfter completing the circuit, perform the following stretches for the majormusclesofyourtorso.

STATICCHESTSTRETCH

STATICSIDEBEND

Holdfor30seconds,thenswitchsidesandrepeat.Seepage156.

KeepPeelingBacktheLayers

“Whatwillhelpyoupersevereistokeepexpressingyourangerandfrustration.”—GREGHOTTINGER,BIGGESTLOSERCLUB.COMEXPERT

As the weight comes off, the emotions will continue to bubble up. AsBiggestLoserClub.comexpertGregHottinger told anonlinememberwhowasdealingwith feelingsofangerand frustration, “Youarepeelingback layersofyourselfandare triggeringyourold,deep-seatedemotions,manyofwhicharetied to success/failure andwhatever role that extraweight has played for youthusfar,suchasprotection,comfort,orsafety.“It can take time to work through these feelings, understand them, and

ultimately let them go,”Hottinger explained. “Berating yourselfwon’t help—rather, begentle andunderstandingwithyourself, becausewhatyouaredoingtakesalotofcourage.It’smucheasiertostaywalledoff.“I encourage you to keep doing what you are doing—writing, expressing,

working with a therapist—and I encourage you to dig deeper to find thecompassion for yourself as you work through these feelings. There are noshortcuts.Hanginthereandkeeptakingdeepbreaths.”Learning how to communicate effectively is important when it comes to

expressingfeelingstoafriendorfamilymember.VickyVilcanofSeason6feltthatherhusbandandteammate,Brady,wasnotsupportingherextrahoursinthegym. Bob counseled Vicky to tell Brady what it was she needed. “Marriedcouplescanbeenablers,”Bobsaid.“TherearealotofthingsthatVickyhastofigureoutonherown,thatherhusbandcannotdoforher.”Intheend,VickytalkedtoBrady,tellinghimthatheneededtostepbackand

letherdoherownthing—thatsheneededtobeinthegymextrahourstoburncalories.Heseemedtohearher,anditpavedthewayforVicky’ssuccesslaterintheseason,afterBradywaseliminated.

Jump-StartMenuPlan

DAY211,540CALORIES

Breakfast

Omelet: 3 eggwhites, 2 tablespoons diced tomato, 1 tablespoonmincedonion,1 teaspoonchoppedfreshdill (or½teaspoondried),and2ouncessmokedsalmonorlox1slicewholegrainryetoastor1Wasaryecracker½grapefruitTeaorcoffee

Snack1mediumorange2tablespoonsrawcashews

LunchChipotleChickenQuesadilla: 1 corn tortilla with 2 tablespoons shredded low-fat Cheddarcheese, heated in the microwave for 30 seconds or until the cheese ismelted½cupsalsaIcedtea

Dinner4ouncesporktenderloin,grilledorroasted2servingsBrusselsSproutswithToastedHazelnuts½cuproastedsweetpotato8ouncesfat-freemilk

Greenteaordecafcoffee

Jump-StartRecipes

ChipotleChickenpage207BrusselsSproutswithToastedHazelnutspage208

CHIPOTLECHICKEN

MattHoover is a no-nonsense kindof cook.This is oneof his favorite snacksafteratoughworkout.

8ouncesboneless,skinlesschickenbreastChipotleTabascosaucetotaste½teaspoongarlicsalt

Preheat thebarbecuegrill tomedium-hot.Lightlycoat thegrill rackwitholiveoilcookingspray.Grill the chicken for 4 minutes per side, or until done. Season with chipotleTabascosauceandgarlicsalt.

Makes1serving

EdBrantleyandHebaSalama,at-homewinnerinSeason6

Start today. Today. Start walking, cut out desserts, and make smallchangesdaily.Youwillseeresults!

BRUSSELSSPROUTSWITHTOASTEDHAZELNUTS

Atonly20calories,½cupofbrusselssproutspacksabignutrientbang,with3gramsoffiberand60percentofthedailyrequirementforvitaminC.

1poundfresh(orthawedfrozen)brusselssprouts1tablespoonextra-virginoliveoil3tablespoonschoppedshallotsSaltandpeppertotaste⅛teaspoongroundnutmeg1teaspoonagavenectar,honey,ormaplesyrup1tablespoonchoppedhazelnuts,toasted2teaspoonsgratedorangepeel

Bring2quartsofsaltedwatertoaboil.

Removetheouterleavesfromthesproutsandtrimtheendsofthebases.Quarterthesproutsvertically,leavingthecoresintact.

Addthebrusselssprouts to theboilingwaterandcookforabout3minutes,oruntiltheyarefork-tender.Drainandimmediatelytransfertoenoughcoldwatertocoverthem.Thebrusselssproutscanbepreparedinadvanceuptothispointandrefrigerated.

Heattheoliveoilinaskilletovermedium-highheat.Cooktheshallotsintheoilforabout2minutes,orjustuntilsoftened.Addthebrusselssproutsandcookforabout2minutes,oruntiltheyareheatedthrough.(Itwilltakeslightlylongerifthesproutswerecookedandrefrigeratedinadvance.)Seasonwithsalt,pepper,and nutmeg. Drizzle the agave nectar over the brussels sprouts and stir well.Garnishwiththetoastednutsandorangepeel.

Makes4(¾-cup)servings

Per serving: 100 calories, 4 g protein, 12 g carbohydrates (4 gsugars),5gfat(lessthan1gsaturated),0mgcholesterol,5gfiber,310mgsodium

Letgooftheword“diet”andbuildalifestylethatfitsyou.Thekeytosuccessisbalance.

This is your rest day.Take this time to congratulate yourself on another greatweekoftakingcareofyourbody.Assesshowyoudid.Areyoubeginningtofeelstronger?Howdidyoufeelafteraddingtheextrasetstoyourstrengthtraining?Arethewalksgettingabiteasier?Youhavehitapivotalpoint.Studiesshowthatittakes21daystobeginanew

habit.Well,you’vereachedthe21-daymark,so,hopefully,it’sbecomingeasierto find time to dedicate to yourself and your health. Fitness should be part ofyourdailyhabitnowandwillcontinuetobeifyoucanmakethecommitment.You’vemadeitthisfar—justkeepgoing!Thecomingweekwillfeatureallthesametypesofexercises,butwe’llmixit

upabittochallengeyourbody.You’llcontinuetoaddtimetoyourcardio,andwe encourage you to try to add intensity through jogging, adding hills, orchangingyourroute.Ifyou’vestuckwiththeplan,great.Ifyouhaven’tbeenassuccessfulasyou

hoped,letitgo.Tomorrowisanotherday.

Keep a dress or suit that you’d like to fit into someday. Look at iteverynowandagain,andtellyourselfthatyouareworkinghardforit. Before you know it, you’ll bewearing that dress and a smile ofconfidence!

TakeaDailyBreak

“Find‘me’time.”—BOBHARPER

Evenontheranch,therearewhattheshowcalls“darkdays,”whenthecamerasare off and contestants can rest, do their laundry, write letters, and, as BobHarper describes it, “replenish their souls.” Bob himself, the counselor to somanyonadailybasis,says thatherefillshisspiritual tankbydoingyogaandmeditating.“WhenIhavethat,mywellisdeep,andIcanhelpalotofpeople.

Besuretotakecareofyourself.”Findsomesacredspacesinyourlifeonadailybasissothatyoucanreplenish

andregroup.Formanyofyou, this journeywillcontinuebeyond30days,andyou’ll need to sustain your energy and outlook for the coming weeks andmonths.Therehavetobereststopsalongtheway,andtheydon’thavetotakelotsoftime.Evenifyouhavejustafewminuteseachday,herearesomethingsthatmighthelpyouunwindandfeelrejuvenated.Countyourblessings.Sitinacomfortablechairwithacupoftea,anotebook,

andapen.Thenaskyourself:Whatfivegreatthingshaveyourspouseandkidssaidtoyouordoneforyoutoday?Whatfivewaysislifebettertodaythanitwasayearago?Who’smadeyoulaugh?Who’sgivenyousupport?Andwhomhaveyouhelped?Writeanold-fashionedlettertoafriendorrelative...thenmailit.Writea

real letter tosomeoneyoucareabout.Relateastoryaboutagoodtimeyou’vespent together, thankher for helping you, or recall a funny experience you’veshared.Belly-laugh. Pop in a comedyDVD, read a funny book, or call a friend, a

sibling,oryourmomandswapyourfunnieststories.Playwithyourdogorcat.Tossatennisball,brushherfur,playtug-of-war

withanoldsock,orstartagameoffetchinthebackyard.Petsareprovenstress-reducers.

Jump-StartMenuPlan

DAY221,470CALORIES

Breakfast

1cupfibercereal½cupslicedstrawberries3slicesturkeybacon1cupfat-freemilk

GreenteaorcoffeeSnack

2ouncesleanslicedturkey1mediumapple

LunchGrilledSalmonBurgerwith1 large slice tomato,1 large leaf lettuce, 2tablespoons alfalfa sprouts, and 1 tablespoon Dijon mustard or TahiniYogurtSauceonwholegrainburgerbunIcewateroricedtea1cupredgrapes

Snack1cupberryyogurtwith1tablespoonchoppedwalnuts

Dinner4ouncessoleorredsnapper,broiled,withfreshlemonSpicySpanishGreenBeans1cupwildorbrownrice8ouncesfat-freemilkGreenteaordecafcoffee

Jump-StartRecipes

GrilledSalmonBurgerspage215TahiniYogurtSaucepage213SpicySpanishGreenBeanspage216

TAHINIYOGURTSAUCE

This is a fabulous condiment for grilled chickenor fish and canbeusedas a

spreadforsandwiches.It’salsodeliciouswithLebaneseKebabs(page273).¾cupplainfat-freeGreek-styleyogurt¼cuptahini(sesamepaste)¼cupDijonmustard2tablespoonswater2tablespoonschoppedfreshcilantro1teaspoonlemonjuice½teaspoongroundcumin

Combinetheyogurt,tahini,mustard,water,cilantro,lemonjuice,andcumininafoodprocessororblenderandprocessorblenduntilsmooth.Thesauceshouldbetheconsistencyofthickcream.

Makes16(1-tablespoon)servings(1cup)

Avoid foods containing high-fructose corn syrup, a sweetener andpreservative that helps extend the shelf life of food. It’s found inprocessed foods often high in calories and low in nutritional value,such as soda, cereals, breads, breakfast bars, and ice cream. If your

favoritefoodscontainhigh-fructosecornsyrup,throwthemout.

GRILLEDSALMONBURGERS

Theseburgersareadeliciouswaytoenjoyomega-3-richfish.Ifyoudon’thaveagrill,theycanalsobecookedinalargenonstickskilletovermedium-highheat.

1poundskinlesssalmonfillet,cutinto1”cubes1tablespoonDijonmustard1tablespoongratedlimepeel1tablespoonpeeled,minced

freshginger1tablespoonchoppedfreshcilantro1teaspoonlow-sodiumsoysauce½teaspoongroundcorianderSaltandpeppertotasteFreshlimewedgesandcilantroleaves

Preheatthebarbecuegrilltomedium-highheat.Lightlycoatthegrillrackwitholiveoilcookingspray.Inafoodprocessor,pulsethesalmonjustenoughtogrinditcoarsely.Transferthesalmon toa largebowlandmix in themustard, limepeel,ginger,cilantro,soysauce,andcoriander.Formthesalmoninto4pattiesandseasonwithsaltandpepper.Grill the burgers or cook them in a skillet, turningonce, until done, 4minutespersideformedium.Garnishwithfreshlimewedgesandcilantroleaves.

Makes4servings

PhillipParham,Season6

Ialwayscarryfoodwithme.I’vegotalmonds,carrots,apples—goodthingsthatIknowhowthecaloriesofsoI’mnotinclinedtopullintoa convenience store. I can look right in my bag or briefcase. Yourbodystaysfueledalldayandyoudon’thitthelows.

SPICYSPANISHGREENBEANS

This colorful green bean dish is adapted from a classic Spanish sauce calledromescu, whose key ingredients are dried chile peppers, almonds, olive oil,garlic,andsometimestomatoesorroastedredbellpeppers.

1poundfreshgreenbeans,endstrimmed,andcutin2”lengths,or12ouncesfrozengreenbeans,thawed1teaspoonoliveoil2tablespoonsfinelychoppedshallots2teaspoonschoppedgarlic½teaspoonmincedchipotlepepper(seenote)½teaspoonsmokedpaprika1mediumredbellpepper,roasted,peeled,andcutinto2”strips1tablespoonslivered

almonds,toasted2teaspoonsgratedlemonpeel½teaspoonsalt½teaspoongroundblackpepper

Ina2-quart saucepan,blanch thegreenbeansbyadding themto lightlysaltedboilingwaterandcookingthemforabout2minutes.Quicklydrainandtransferthebeanstoicewatertostopthecookingprocess.Drainagainandsetaside.

Heat the olive oil in a medium nonstick skillet over medium heat. Add theshallotsandcookfor2minutes,untilthey’resoftenedbutnotbrowned.Addthegarlic,chipotlepepper,andpaprikatotheshallotsandstirwell.Addthebeansandcookfor2to3minutes,oruntilnearlytender.Addthebellpepper,stirwell,and cook for anotherminute, or until heated through. Remove from the heat.Addthealmondsandlemonpeel,andmixwell.Seasonwiththesaltandpepper.

Note:Chipotlepeppers, canned in a spicy sauce called adobo, are available atLatin American markets, specialty foods stores, and some supermarkets.Leftover canned chipotles can be transferred to a glass jar and stored in therefrigerator.

Makes4servings

CARDIO:Walkand/orjog44minutes(increasetimeby2minutes)

Cardio

CHALLENGERSwalkorjogfor44minutes.

MobilityandBody-WeightExercises:SeriesA

BEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth22-minutewalks(foratotaloftwosets).

On the road, I travelwith a jump rope just in case I have no otheroption.Iguessthebottomlineis,wherethereisawill,thereisaway,and, no matter what, you have choices. Download a workout ontoyourlaptop,popinaBiggestLoserDVD,ortravelwitheasy-to-pack

equipment.

CHESTANDBACKOPENER

FIGURE-4HIPOPENER

TheJoyofMovement

“Whenyouarestrongphysically,youarestrongineveryfacetofyourlife.”—JILLIANMICHAELS

Rememberwheninertiaruledtheday?Whenyoucouldn’twaittoflopdownonthe couch andgiveyour thumbagoodworkout pushing the remote?Bynow,yourenergy level ispickingup,andyouactually feel likeparticipating in life,movingyourbody.Soalwayslookforwaystokeepmoving.As JillianMichaels points out, “Did you know that you could burn calories

evenwhilewatchingTheBiggestLoser?Theaveragecommercialbreakisabout3minutes, and jumping jacks burn10 calories everyminute.Soduring all 10commercial breaks, get your butt off the couch and do asmany highintensityjumpingjacksasyoucan.Ifyoudoitforeverycommercialbreak,you’llhaveburnedawhopping300calories,allwhilewatchingTV.”You can also build in exercise by parking in the spot farthest from themall

entranceorrestaurant.“ThewalktoandfromyourcariswhatIcall‘accidental’exercise,”saysBobHarper.Even in strange surroundings, look for opportunities. When the final five

contestants of Season 6 found themselves standing inNewYorkCity’sTimesSquare,Boband Jillian loomed largeonNBC’s jumboscreen reminding themtheywere in the city that never sits.They could hitCentral Park for a 6-milewalkarounditscircumference,orevenhiketheBrooklynBridge,whichisjustoveramilelong—andback—andbackagain!Yougetthepicture.You can evenmake yourmovement “green.” “The average commute in the

UnitedStatesisover25minutes,”saysJillian.“Insteadofdrivingtowork,rideyourbike.You’llnotonlyget agreatworkout,butyou’ll savemoneyongas,andyou’llsavetheenvironment.Tryitjust1dayaweektostart!”And, last, don’t forget play. Play with your kids, your pets. It’s joyful

movementandtotallyfree.

Jump-StartMenuPlan

DAY231,490CALORIES

Breakfast

1slicewholegraintoast3poachedeggwhites2low-fatturkeybreakfastsausages(2ounces,total)1cupfreshblueberries8ouncesfat-freemilkGreenteaorcoffee

Snack1mediumapple,sliced,with1tablespoonpeanutbutterIcewater

LunchBlackBeanBurrito2 cups chopped romaine lettuce with ½ cup diced cucumber and 1tablespoonfat-freeorlow-fatdressingIcedtea

Snack¾ cup fat-free ricotta cheese with ½ medium banana, sliced, and 1tablespoonchoppedpecans

DinnerWholeGrainPennewithRoastedVegetablesandParmesan

4ounceshalibutorsalmon,broiledorgrilledIcewaterGreenteaordecafcoffee

Jump-StartRecipes

BlackBeanBurritospage221WholeGrainPennewithRoastedVegetablesandParmesanpage222

BLACKBEANBURRITOS

One of these hearty burritos can be paired with a fresh green salad for abalanced, satisfyingmeal.Youcanusepintobeans rather thanblackbeans, ifyouprefer.

1tablespoonoliveoil1½cupschoppedyellowonion1greenbellpepper,finelychopped1cupMuirGlencannedfire-roastedchoppedtomatoesor1cuptomatosauce1tablespoonchoppedgarlic1bayleaf1teaspoonchilipowder1teaspoongroundcumin1teaspoonchoppedfreshoreganoor½teaspoondried1teaspoonsalt+additionaltotaste1cupfat-free,low-sodiumchickenorvegetablebroth3cupscookedblackbeansor2(15-ounce)cansblackbeans,rinsedanddrained

1tablespoonbalsamicvinegar2tablespoonschoppedfreshcilantroGroundblackpeppertotaste1teaspoonredchileflakes(optional)8LaTortillaFactorywholegraintortillas(7”diameter)1cupshreddedlow-orreduced-fatCheddarcheese1cuptomatosalsa2tablespoonschoppedscallions

Add theoliveoil toa3-quart saucepanovermediumheat.Add theonionandbellpepperandcookforabout5minutes,oruntil thevegetablesaresoft.Addthetomatoes,garlic,bayleaf,chilipowder,cumin,oregano,and1teaspoonsalt,andsimmerforabout3minutes.Carefullyaddthebrothandbeans.Bringtoaboil,reducetheheattolow,andsimmerforabout10minutes,stirringregularly,until themixture is thickened andmost of the broth has evaporated. Removefromtheheatanddiscardthebayleaf.Stirinthevinegarandcilantro.Seasontotastewithsalt,blackpepper,andchileflakes,ifdesired.Keepthebeanmixturewarm.

Transfer the tortillasoneata time toanonstickskilletover lowheatandheatthemforseveralsecondsoneachsidetosoftenandwarmthem.Transferthemtoyourworksurface.

Sprinkleeachwarmtortillawith2tablespoonsofthecheese.Topwith½cuphotbeanfillinginthecenterofeachtortilla.Fold2sidesofthetortillainoverthebeanfilling,thenrolluptheburritofromanunfoldededge.Place1burrito,seamsidedown,oneachof8plates.Topwithsalsaandscallions.Alternatively,youcan assemble fewer burritos and refrigerate extra bean mixture for assemblylater. The beans are also great for breakfast, served with scrambled eggs andsalsa.

Makes8servings

WHOLEGRAINPENNEWITHROASTEDVEGETABLESANDPARMESAN

Toensureacrispyexteriorandevenbrowning,thevegetablesshouldberoastedin a hot oven, using a pan large enough to prevent crowding. Change theproportionsoftheveggiesifyoulike—justbesurethey’recutthesamesizeforuniformbaking.

8ouncesparsnip,peeledandcutinto1”pieces8ouncesrutabaga,peeledandcutinto1”pieces8ouncesturnip,peeledandcutinto1”pieces2teaspoonsoliveoil1teaspoonItalianseasoning½teaspoonsaltGroundblackpeppertotaste8ounceswholegrainpenneorfusillipasta2tablespoonsBasilPesto(page282)orbottledpesto(seenote)½cupfinelychoppedroastedredbellpepper2tablespoonsgratedParmesancheese2tablespoonschoppedfreshItalianparsley

Placetheparsnip,rutabaga,andturnipona15”×10”bakingsheet.Drizzlewiththeoil and sprinklewith the Italian seasoning, salt, andpepper.Tosswell anddistribute the pieces evenly over the pan. Roast the vegetables for about 30minutes, or until they’re tender and evenly browned, stirring or shaking themevery15minutes.Tastethemandadjusttheseasoningsifneeded.

While the vegetables are roasting, prepare the pasta al dente according to thepackagedirections,withoutaddingfatorsalt.Drainthepastaandtosswiththepesto.Addthebellpepperandroastedvegetables.Dividebetweenservingbowlsandgarnishwiththecheeseandparsley.Servehotoratroomtemperature.

Note:Bottledpestoisslightlyhigherincaloriesandfat.

Makes8(1-cup)sideservingsor4(2-cup)main-courseservings

Per 1-cup serving: 150 calories, 6 g protein, 30 g carbohydrates (4 gsugars),3gfat(lessthan1gsaturated),0mgcholesterol,6gfiber,230mgsodium

It’sveryimportanttoreadlabelsforsodiumcontent.Somethingmayhavealowcaloriecountbutcouldbehighinsodium.

Lower-BodyStrengthandAbStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).

BlaineCotter,Season7

Accomplishmentsdon’tcomefromyourphysicalselfbutyourmentalself.Truesuccesscomesfromwithinyourheartandmind—notfromyourquadsandbiceps.

REARLUNGE

SIDELUNGE

ROMANIANDEADLIFT

PLIÉSQUAT

PRESS-OUT

CRUNCH

REVERSECRUNCH

BICYCLE

SUPERMAN

StretchingAftercompletingthecircuit,performthefollowingstretchesforthemusclesofthetorsoandlowerbody.

STATICCALFSTRETCH

STATICCHESTSTRETCH

STATICSIDEBEND

ConfrontingtheMenu

“Help!IknowI’mgoingtohavetoeatoutoccasionally.HowdoIdothat?”—BIGGESTLOSERCLUB.COMMEMBER

Yes, it’s true. It’s impossible to avoid real-world scenarios such as eating in arestaurant. When that time comes, our BiggestLoserClub.com experts offersevengoldenrulestohelpyoumastertherestaurantgame:

1.Don’tbetoohungrywhenyougoout.Perhaps thebeststrategyof thebunch, thisusually requiresyou toeat ahealthysnackacoupleofhoursbefore going out. Being too hungry increases your risk of making poorfood choices; eating unordered, shared items (chips, bread, and so on);orderingtoomuch(alargeappetizerandamaincourse);andovereating.

2.Haveaplan!Gointotherestaurantwithaclearideaofwhatyouplantoorder.Youshouldaimforamoderateportionofleanprotein,abigservingofvegetables,averysmallservingofcarbs,andaminimalamountoffat.Planningtohaveabeerorglassofwine?Splittingadessert?Mapitoutinyourhead, remindyourselfofyourprogramandyourgoals, and stick toyourguns.Onspecialoccasions,it’simportanttogiveyourselfpermissiontohavesomethingspecialwithoutfeelingguilty.

3.Getconnectedtothebiggerpicture.Rememberthatthisisnotyourlastsupper—anotherdeliciousmealisonlyafewhoursaway.

4. Avoid all-you-can-eat specials. Buffets and all-you-can-eat menuspresent too much temptation, so avoid them if you can. After a while,you’llbeabletochoosehealthyfoodsevenatabuffet,butittakespracticeanddiscipline.

5. Control the immediate environment. Ask that chips, fried noodles,breadandbutter,andotherhigh-caloriefoodsberemovedfromthetableoratleastmovedbeyondarm’slength.

6.Controlyourportions.Splitanentréeorvisitrestaurantsthatdon’tserveexcessiveportions.Youneed to leave a little foodonyourplate, even ifyou were always encouraged to clean your plate as a child. It takespractice,andtherearevariousstrategies:Orderacleanplate,putwhatyouneedonit,andrequestatake-homecartonfortherest;poursaltorpepperontheextraportionsoyouwon’tbetempted;or,ifthere’sfoodremainingonyourplatethatyoudon’twanttoeat,asktheservertoremoveitassoonaspossible.Takeprideinlearninghowtopushexcessivefoodaway.

7.Enjoyeverybite!Eatslowlyandappreciateyourfood.Noticethecolors,textures,andaromas,andthinkaboutwherethefoodcomesfrom,tosavoritfully.

Almost25percentofAmericans’mealscomefromeatingout.Soit’simportant tomakeyournextrestaurantvisitahealthyone.Don’tbeshyaboutmakingspecial requests.Lookforsteamed,boiled,baked,grilled,poached,orroastedfoods.Whenindoubt,gothesaladroute.

Jump-StartMenuPlan

DAY241,520CALORIES

Breakfast

CheesyVegetableFrittata1toastedThomas’WholeGrainEnglishMuffin1tangerineGreenteaorcoffee

SnackSmoothie: 1 cup fat-freemilk,½ cup fat-freeGreek-style yogurt,½ cupfrozenraspberriesorstrawberries,and½teaspoonpurevanillaextract

Lunch1½cupsfat-freechickennoodlesoup½grilledcheesesandwich:1slicewholegrainbreadwith1slice low-fatSwisscheese½cupgreengrapes

SnackTrail mix: ½ cup low-fat granola with 2 tablespoons soy nuts and 2tablespoonsraisins

Dinner4ouncesboneless,skinlesschickenbreastorturkeybreast,roastedPolentawithCheeseandVegetables1cupsteamedbroccoliIcewaterGreenteaordecafcoffee

Jump-StartRecipes

CheesyVegetableFrittatapage232PolentawithCheeseandVegetablespage233

CHEESYVEGETABLEFRITTATA

Makethisrecipeyourownbysubstitutingdifferentvegetablesorherbs.Anywayyouslice it, this frittata isadeliciousway tosneakantioxidant-richherbsandvegetablesintoyourmorning.

6eggwhites2wholeeggs3teaspoonsoliveoil1cupchoppedonion1cupchoppedbellpepper

1cupslicedmushrooms1cupchoppedtomato1tablespoonchoppedgarlic1cupfat-freericottacheese2tablespoonsfreshbasil,chopped½teaspoonsalt¼teaspoongroundblackpepper2tablespoonsgratedParmesancheeseFreshbasilsprigs

Preheat the oven to 400°F. Lightly coat an 8” × 8” baking panwith olive oilcookingspray.

Inalargemixingbowl,combinetheeggwhitesandwholeeggs.Setaside.

Heat1teaspoonoftheoilinalargenonstickskilletovermedium-highheat.Addtheonionandbellpepperandcookfor5minutes,oruntilthevegetablesaresoft.Transferthemtoabakingsheettocool.Addanotherteaspoonoftheoliveoiltothe same pan. Add the mushrooms and cook for a few minutes, until themushrooms are softened. Transfer them to the baking sheet to cool. Add theremaining1teaspoonoiltothepan.Addthetomatoandgarlic,andcookfor3to4minutes,oruntilthetomatoesaresoftandmostofthejuiceshaveevaporated.Transferthemtothebakingsheettocool.

Whiskthereservedeggs.Addthericottaandwhiskagainuntilsmooth.Stir inthebasil, salt,pepper,andcooledvegetables.Pour the frittatamixture into theprepared pan. Bake for 25 minutes, or just until set. Serve immediately,garnishedwiththeParmesancheeseandbasilsprigs.

Makes6servings

Perserving:130calories,11gprotein,12gcarbohydrates(3gsugars),5

gfat(1gsaturated),80mgcholesterol,2gfiber,360mgsodium

POLENTAWITHCHEESEANDVEGETABLES

Thisversatilewholegraindish isquickandeasy.Serve itwith fishorchickenandacrispgardensalad.Themilkandcheeseintherecipedeliverrichflavoraswellas20percentoftheday’scalciumrequirement.Ifyoudon’tlikemushrooms,substituteanequalamountofbellpepperslices.

1tablespoonoliveoil1mediumyellowonion,chopped2cupsslicedshiitakeorbrowncreminimushrooms2cupsfat-freemilk2cupsfat-free,low-sodiumchickenbroth1cuppolenta½cup(2ounces)shreddedlow-fatcheese1teaspoonchoppedfreshthymeor½teaspoondried(seenote)1teaspoonchoppedfreshoreganoor½teaspoondried1teaspoonchoppedfreshbasilor½teaspoondried1tablespoonchoppedfreshparsleyorasprinkleoffreshthyme,basil,ororegano

Heattheoilina10”nonstickskilletovermediumheat.Cooktheonionfor3to4minutes,oruntil soft.Reduce theheat to lowandcontinuecooking theonion,stirring occasionally to avoid burning, for about 15 minutes longer, or untilthey’resoftandlightlycaramelized.Addthemushroomstothepan,stirgentlytocombine,andcover.Continuetocookovermediumheat,stirringoccasionally,

for3to4minutes,oruntil themushroomsaresoftened.Removethepanfromtheheatandsetaside.

While the onion andmushrooms are cooking, heat themilk and broth in a 3-quartsaucepanovermediumheat(seenote).Whenthemixtureisjustreadytoboil,whiskinthepolenta.Stirthemixtureovermediumheatuntilitcomestoalowboil.Reducetheheatandsimmer,stirringoften,forabout10to15minutes,untilthepolentaissoftandcreamy(notstiff).Ifthepolentabecomestoothick,addasmallamountofbrothorwatertothinitslightly.

Stir in thecheese, thyme,oregano,andbasil, andmixwell.Gently fold in theonion-mushroom mixture. Add a few tablespoons of water or broth if themixture is too thick. Divide the polenta among 8 warmed serving plates andgarnishwithfreshparsley.

Note:Ifusingdriedherbs,addthemtothebrothandmilkbeforestirringinthedrypolenta.

Makes8servings

Cardio

CHALLENGERSwalkorjogfor46minutes.

BradyVilcan,Season6

Mentalcommitmentisprobably90percentofweightloss.Ifyoucanjustgooutsideandstartwalking, rightoff thebatyou’vebegun theprocessoflosingweight.

SHOULDERROLL

SIDEBEND

LOWER-BACKMOBILITY

DYNAMICLATERALLUNGE

TORSOROTATION

BecomingaRoleModel

“I’venotonlygottenmylifeback,butmykidshavegottentheirfatherback.”—BRADYVILCAN,SEASON6

Manyof themostheartrendingstorieson the ranchcomefromthecontestantswhoareparents.Eithertheyhaveyoungchildrenathomewhoarefollowingintheiroverweightparents’footsteps,ortheyhaveachildwiththemontheranch,andinthatcase,muchdamagemustbeundone.InSeason7,RonMorelli,430pounds,lookedathisteammateandcollege-age

son,Mike,388pounds.Therewasanotheroverweight sonathome. “Mykidsaremysize,”hesaid.“AndIknowtheirfutureisme,whichisn’tgood.”Afterdieting hisway up to almost 500 pounds over the years and regainingweightaftergastricbypasssurgery,Ronwasdeterminedthis timenot to taketheeasywayout.“IpromiseI’llneverbethissizeagain,”Ronsaid.“Iwanttobearolemodel

for my kids and other people my age who are going through the exact samethingsI’mgoingthrough—whoareonestepawayfromhavingjointsurgeryoronestepawayfromdiabetes.It’snoteasy.Alltheeasystuffdoesn’twork.Butifyoudoit,takethetimetodoit,you’llwin.”BradyandVickyVilcanofSeason6watchedandworriedastheir4-year-old

daughter, at 62 pounds, outweighed her 7-year-old brother by 10 pounds. Thecouple took her to doctors, thinking it was a medical condition, perhaps asluggish thyroid. “It was hard to hear from the doctor that our daughter wasoverweightbecauseofwhatwedidtoher.Weatelotsoffastfood,weweren’tactive—wedidthat,”saidVicky.Notanymore.Todaythefamilybikestogetherandplaystogether.Bradytakes

hiskidsgroceryshopping, letting thempickout thefreshfruitsandvegetablestheyliketoeat.“I’mlivingproof,”saysBrady.“IfIcandothis,anybodycan.”Forthat,hiskidsandfamilycanbegrateful.Yourswillbe,too.

Jump-StartMenuPlan

DAY251,550CALORIES

Breakfast

3 scrambled egg whites with 2 tablespoons diced tomato, 2 tablespoonsdicedonion,and2tablespoonslow-fatshreddedcheese1slicetoastedEzekielwholegrainbread1tablespoonsugar-freeraspberryfruitspread½grapefruitGreenteaorcoffee

SnackBlackBeanBurritoIcewateroricedtea

LunchPolentawithCheeseandVegetables4ounceswildsalmon,poached1 tomato, sliced, with 1 tablespoon balsamic vinegar and 1 tablespoonchoppedfreshbasil8ouncesfat-freemilk

Snack¾cupfat-freericottacheesewith½cupfreshblueberriesand1tablespoonchoppedwalnuts

Dinner2StuffedMushrooms4ouncesfiletmignon,grilled1cupsteamedbroccoli

8ouncesfat-freemilk1tangerineGreenteaordecafcoffee

Jump-StartRecipes

BlackBeanBurritopage221PolentawithCheeseandVegetablespage233StuffedMushroomspage238

STUFFEDMUSHROOMS

Ifyoulikemushrooms,you’lllovethisrecipe.Notonlyisiteasytoprepare,butitalso lends itselfwell to substitutingyour favoritedriedor freshmushrooms.Therecipecanbepreparedinadvanceforeasyentertaining.

12freshshiitakeorbrowncreminimushrooms,eachapproximately1½”indiameter1package(½ounce)driedshiitakemushroomsor½ounceotherdriedmushrooms1cuproughlychoppedfreshbrowncreminimushroomsorotherfreshmushrooms2tablespoonspinenuts,lightlytoasted1tablespoonchoppedgarlic2ounces(2bunches)fresh

arugula,quicklyblanched,cooled,androughlychopped2tablespoonsoliveoil3tablespoonsfreshlygratedParmesancheeseSaltandpeppertotasteTrimanddiscardthestemofeachfreshshiitakemushroom.Setthecapsaside.

Placethedriedmushroomsinabowlofwarmwaterandpresstosubmerge.Letthem stand for about 20minutes, or until they’re tender. Lift the mushroomsfrom thewater,beingcarefulnot to stirupanydirt thatmayhavesunk to thebottom.Lightlysqueezetheexcesswaterfromthemushroomsandroughlychopthem.Strainthemushroomwaterandreserveitforanotheruse.

Combinetheremoisteneddriedmushrooms,freshchoppedcreminimushrooms,pinenuts, garlic, and arugula in a foodprocessor andpulse a few times, untilcoarselychopped.

Add the oil and 2 tablespoons of the cheese to themixture and pulse just tocombine.Transfer themixture to amixingbowl.Seasonwith salt andpepper.Thefillingshouldbejustmoistenoughtosticktogether,butnotwet.Ifyou’renot using the filling right away, cover it tightly with plastic wrap to preventdiscoloration.

With a spoon, mound 1 tablespoon of filling into each shiitake cap, pressingfirmly with the inside of the spoon to form a smooth mound. The stuffedmushroomscanbeassembledupto8hoursaheadoftimeandrefrigerateduntilbaking time. Place the mushrooms on a baking sheet and sprinkle with theremainingtablespoonofcheese.Bakefor10minutes,oruntil lightlybrowned.Servehotoratroomtemperature.

Makes12(1-mushroom)servings

Upper-BodyStrengthandAbStrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).

CHALLENGERSshouldperformthreecircuits(onesetofeachexercise,thengobackandrepeatallforasecondandthirdcircuit).

Just because your heart isn’t pounding doesn’t mean you’re notgettingagoodworkout.Coreworkouts focuson improvingstrengthand stability of the torso. Holding a yoga or Pilates pose offers asmuchofachallengeasasweat-drenchedworkout.Startbycounting5to 10 breaths, then gradually work up to holding the pose for 1minute.Theseworkoutsofferbenefitssuchasimprovingpostureandstrengtheningthelowerback,aswellasyourabdominals.

BENT-OVERROW

CHESTPRESS

BICEPSCURL

TRICEPSEXTENSION

OVERHEADPRESS

PRESS-OUT

CRUNCH

REVERSECRUNCH

BICYCLE

SUPERMAN

StretchingAftercompletingthecircuit,performthefollowingstretchesforthemusclesofthetorsoandupperbody.

STATICCHESTSTRETCH

STATICBICEPSSTRETCH

STATICSIDEBEND

Thenext timeyou’redoingyour treadmillworkout, tryboosting theincline.You’llchangethemusclesyou’retraining,andyou’llincreaseyour intensity and your calorie burn without having the impact ofrunning. It also adds some variety to your cardio so you don’t getbored.

LovetheMirror

“Hey,bombshell!”—JILLIANMICHAELSTORENEEWILSON,SEASON6,AFTERRENEE’SNEWYORKCITY

MAKEOVER

You’reinthehomestretchofyour30-dayjumpstart.Maybeit’stimetolookinthemirrorandpreenalittle?Wipethesweatoutofyoureyesandcelebratehowfaryou’vecome,howyou’vehonoredyourdaily commitments and shownupeachandeverydaytoreclaimyourbetterself.It’sduringthelastlegofTheBiggestLoserthattheremainingcontestantsgeta

makeover, and it’s a vicarious thrill for viewers. If you’ve never cried whilewatching the show, this is the one to pull out the hankies for.Hair is cut andcolored,andnewsuitsanddressesareofferedinsizesnotseenforalong,longtime—oftentothetuneof“Oh,thatwon’tfitme.”Buttheyalwaysdo.AsAliVincent emerged fromher dressing room inSeason 5,wearing the black-and-whitecocktaildress she sworewouldn’t fit,youwanted to jump right throughtheTVscreenandhugher.SamegoesforthedaywhenAmyParhamofSeason6realizedthatnotonlywasshenowasize8,butshemightjustendupbeingasize6!For Amy Cremen of Season 6, the milestone was visiting her favorite

hometown boutique after weeks of hard work. “The last time I was here, Icouldn’t fit into anything,” she said happily, trying on all sorts of dresses thistime.Hermomand teammate,Shellay,added,“She’sabsolutelybeautiful,andshe’sradiating.”Thisiswhenyouhearallthecontestantssaythateverydropofsweatandeffortwasworthit.Andthey’reright.So we think this is the perfect time to head to the nail salon or get a new

haircut, and maybe try some highlights. You don’t have to actually buy anyclothes or spend money to enjoy the thrill of trying on long-ago sizes andtwirlinginfrontofamirror—probablysomethingyou’renotavoidingsomuch

thesedays.Seeifthatsportjacketfits.Exultinthemomentandcarryitaroundwithyou.

Jump-StartMenuPlan

DAY261,530CALORIES

Breakfast

Bananaberrysmoothie:½cupfat-freeGreek-styleyogurt,¼cupfreshorfrozen raspberriesorblueberries,½mediumbanana,1 cup fat-freemilk,and½teaspoonpurevanillaextract1toastedThomasCarbCountWholeGrainBagelwith1tablespoonpeanutbutterand1tablespoonsugar-freeConcordgrapefruitspread

Snack1largeapple2tablespoonswalnuts

Lunch1½cupslow-fatlentilsoup2cupsbabyspinach,¼cupslicedredbellpepper,¼cupslicedonion,1tablespooncrumbledlow-fatfetacheese,and1tablespoonlow-fatdressing8ouncesfat-freemilk

Snack1pear1sticklow-fatmozzarellastringcheese

DinnerPoachedTurkeyBreast1cupsteamedcauliflowerandbroccoliflorets

½cupwildriceGreenteaIcewaterMapleRicottaCheesecakewithBerriesandToastedPecans

Jump-StartRecipes

PoachedTurkeyBreastpage248Maple Ricotta Cheesecakes with Berries and Toasted Pecans page246

MAPLERICOTTACHEESECAKESWITHBERRIESANDTOASTEDPECANS

Usingfat-freericottacheeseandnonfatyogurtratherthanallcreamcheeseandsour cream gives this recipe far less fat than you’ll find in a traditionalcheesecake.Ifyoucan’tfindfat-freericotta,askyourgrocertoorderit.(Usinglow-fatricottainthisrecipewilldeliverabout20morecaloriesperserving.)

2cupsfat-freericottacheese1cup(8ounces)lightcreamcheese½cupplainfat-freeGreek-styleyogurt½cupmaplesyrup1largewholeegg3largeeggwhites2teaspoonspurevanillaextract1½cupsfreshberries2tablespoonschoppedtoastedpecansFreshmintsprigs

Preheat the oven to 325°F. Lightly coat 3mini-muffin pans (12muffins each

pan)withcookingsprayandsetaside.

Addthericotta,creamcheese,yogurt,syrup,egg,eggwhites,andvanillaextractto a blender or food processor.Blend or process just until smooth.Divide thebatteramongthepreparedpans.Thebatterwillcometothetopofthecups.

Bake for 20 minutes. Cool completely, then chill. It is normal for thecheesecakestofall.

To serve, place 3 cakes on each plate. Sprinkle each servingwith berries andnuts,andgarnishwithasprigofmint.

Makes12(3-cheesecake)servings

DanielWright,Season7

To change your life, you have towant it foryou.You can’t changeyour life for your family or loved ones. People can help be amotivation, but the catalyst for losing weight needs to come fromyourselfbeforeyouwillsucceed.

POACHEDTURKEYBREAST

Thisisaneasywaytocookareallymoistturkeybreast.Theaddedbonusisthattheflavorfulbrothcanbeusedasasoupbaseforyourleftoverturkey—oritcanbefrozentouselater.

1wholeturkeybreast(about6pounds),halved,skinandbonesremoved8cupsfat-free,low-sodiumchickenbroth½cupchoppedonion¼cupchoppedcarrot¼cupchoppedcelery2teaspoonsmincedgarlic1tablespoonchoppedfreshthymeor1teaspoondried1tablespoonchoppedfreshoreganoor1teaspoondried6-10peppercorns(optional)

Foldeachturkeybreastinhalflengthwise.Cutsix12”lengthsofkitchenstringortwineandtie3pieces,evenlyspaced,aroundeachbreast.Thebreastsshouldbesomewhatcylindrical.Set themaside.Place thebroth,onion,carrot,celery,garlic, thyme, oregano, and peppercorns (if desired) in a 5-to 6-quart Dutchoven.Bringtoaboil.

Carefullyplacetheturkeybreastsinthehotpoachingliquid.Reducetheheattolow, cover, and simmer, turning the breasts occasionally, for about 1 hour, oruntilameatthermometerinsertedinthethickestportionreaches170°Fandthejuicesrunclear.

RemovetheDutchovenfromtheheat.Allowtheturkeytocoolinthebrothforabout 20minutes, then remove the turkey and reserve the poaching liquid forsouporgravy.Strainthebrothandrefrigerateorfreezeit.Slicetheturkeythinly

andserveithotorcold.

Makes12(4-ounce)servings(about3poundscookedturkey)and2quartsbroth

Planaheadwhenthetimecomesandyou’regoingouttoeat.Behighmaintenanceabouthowyouwantyourfoodprepared.

CardioBEGINNERSshouldbreakuptheirwalkintotwo24-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkorjogfor48minutes.Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.

MobilityandBody-WeightExercises:SeriesCBEGINNERSperformallofthefollowingfiveexercisesfor1minuteeachafterboth24-minutewalks(foratotaloftwosets).CHALLENGERSperformtwosetsofallofthefollowingfiveexercisesfor1minuteeachafterthe48-minutewalk.

It’s important to incorporate weight training into your workoutroutine.You’ll burn 8 to 10 calories aminute liftingweights.Also,lifting weights gives you a metabolic spike for an hour after yourworkout because your body is trying hard to help your musclesrecover.

TOETOUCHREACH

BRIDGE

MakeBestFriendswithYourself

“It’snotaboutbeingincontrol,it’saboutbeingempowered.”—BOBHARPER,TRAINER

She was the consummate player, the gamesman, making it clear from thebeginningthatshewasontheranchnotonlytoloseweightbuttowinthegrandprize. She seemed tough and invulnerable, but cracks appeared in the facadeduringoneveryscarychallenge.Well into Season 6, Vicky Vilcan’s teammate and husband, Brady, was

eliminated.Afterspendingtoughweeksattheranchwithherpartnerbyherside,shewasleftaloneinwhatwasbecomingaverydifficultgame.Five bottomless glass cubes were suspended 15 feet above the water. The

contestants had to wedge themselves in and hold on—or fall into the waterbelow. For Vicky, that fall became something she could not face. Shedisqualified herself and climbed onto the side of her cube, waiting as othercontestantsdroppedoutanddroppeddown—theonlywayoutofthecube.ButVickycouldnotletgo.Finally,whenteammateEdBrantleyjumpedinthepoolandwaitedpatiently

for her, Vicky gained the courage to jump. “I don’t know,” she said tearfullywhenaskedwhyinthatparticularmomentshewasabletoletgo.“Hewasthere,andhelookedreallytrusting,andIjustdidit.Butitwashard.”Whatabouttrustingherself?“IcanpinpointmultipletimesinmylifewhenI

haven’ttrustedmyselfenoughtomoveforward,”saidVicky.“It’sveryhardfor

me.InmyheadIknowit’stherightthingtodo,butIjustcan’tgetmyselftodoit.Ialwayssecond-guessmyactions.“MaybeitisagoodthingthatBrady’snothereandIcanworkonme,andfix

thattrustissuethatIhavewithme.’Causeifhewashere,Iwouldalwaysleanonhim.Butthereisnohimtoleanon;it’sjustme.”Whenitcomestotrust,learntoputyourselffirst.You’rethebestfriendyou’ve

got,andyoudeserveit.

Jump-StartMenuPlan

DAY271,520CALORIES

Breakfast

1cupKashiGoLeancereal½cupslicedstrawberries1cupfat-freemilk2slicesturkeybaconGreenteaorcoffee

Snack¼cupfat-freerefriedbeansmixedwith¼cuptomatosalsa12CrispyCornChips

Lunch1SouthwesternTurkeySaladWrap1cupcubedwatermelonorcantaloupeIcedgreentea

Dinner

4ouncesporktenderloin,grilledorbroiled6grilledorbroiledasparagusspearsConfettiCouscous½ cup fat-free chocolate frozen yogurt with 2 tablespoons slicedstrawberriesand1tablespoonchoppednutsGreenteaoricewater

Jump-StartRecipes

CrispyCornChipspage150SouthwesternTurkeySaladWrapspage253ConfettiCouscouspage255

SOUTHWESTERNTURKEYSALADWRAPS

Thisflavorfulturkeybreastsaladistossedindressingwithyogurt,onion,driedfruit,cumin,andotherspices,thenwrappedinawholegraintortilla.

Dressing:

½cupplainfat-freeGreek-styleyogurt2tablespoonslow-sugarbarbecuesauce1teaspoonlimejuice1teaspoonchilipowder½teaspoongroundcumin¼teaspoongroundcoriander

Turkey:1tablespoonoliveoil¾cupdicedyellowonion

1teaspoonchoppedgarlic16ouncescookedboneless,skinlessturkeybreastorturkeytenders,cutintoshort,½”-thickstrips½teaspoonsalt½cupchoppeddriedprunesordriedcherriesorotherberries3tablespoonsfreshcilantro,chopped

Wraps:6LaTortillaFactorywholegraintortillas(7”diameter)Choppedromainelettuce(optional)Dicedfreshtomato(optional)

Tomakethedressing:Inamediummixingbowl,combinetheyogurt,barbecuesauce,limejuice,chilipowder,cumin,andcoriander.Setaside.

Topreparetheturkeysalad:Heattheoilinanonstickskilletovermedium-highheat. Add the onion and cook for about 4 minutes, or until soft and justbeginningtobrown.Addthegarlicandcookfor1minutelonger,butdon’tallowittobrown.Addtheturkeyandcook,stirringfrequently,forabout4minutes,oruntil it’s just cooked throughandno longerpink.Remove the turkey from theheat and season with the salt. Add the turkey mixture to the dressing in themixingbowl,thenaddtheprunesandcilantro.Stirtocombine.

Toassemblethewraps:Placeabout½cupofsaladoneachwarmedtortilla.Addthe lettuce and tomato, if desired, and roll up the tortillas, burrito-style. Theturkeysaladisequallydeliciousservedwithoutthetortillas.

Makes6(½-cup)servings(about3cupsturkeysalad)

Per serving, without tortilla: 180 calories, 21 g protein, 15 gcarbohydrates(8gsugars),3gfat(0gsaturated),45mgcholesterol,1gfiber,200mgsodium

CONFETTICOUSCOUS

Besuretochoosewholewheatcouscous.It’shigher in fiberandnutrientsand

cooksjustasfastasregularcouscous.

Couscous:

1teaspoonoliveoil¼cupchoppedyellowonion1½cupsfat-free,low-sodiumchickenbrothorvegetablebroth1cupdrywholewheatcouscous

Dressing:1tablespoonorangejuice1½teaspoonslemonjuice1½teaspoonsDijonmustard2tablespoonsoliveoilConfettisalad:½cupchoppedprunesordriedberries2tablespoonscoarselychoppedpistachios2tablespoonschoppedfreshbasil2tablespoonschoppedfreshmint1tablespoongratedorangepeelSaltandpeppertotaste

Tomake the couscous: In a 1-quart saucepan, heat 1 teaspoon olive oil overmedium-high heat. Add the onion and cook for about 3 minutes, or untilsoftened.Add thebrothandbring toaboil.Add thecouscous, stir, cover,andremovefromtheheat.Letthecouscousstand,covered,for5minutes.Transfertoamixingbowl.Setaside.Tomake thedressing: Ina smallbowl,whisk theorangejuice,lemonjuice,andmustard.Whiskin2tablespoonsoil.Setaside.

Tomakethesalad:Addthedressing,prunes,pistachios,basil,mint,orangepeel,andsaltandpeppertotastetothecouscous.Mixwell.

Makes6servings

CathySkell,Season7

Ifeelgreat!I’mgettingmyenergybacksowhateverIneedtodo,I’mgoingtodoit!

STRETCHING:5minutes

Total-Body(Lower,Upper,andAb)StrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises).

TaraCosta,Season7

Don’t stop moving unless you’re sleeping. Exercise can be doneanywhere,sonoexcuses!

BENT-OVERROW

REARLUNGE

CHESTPRESS

SIDELUNGE

BICEPSCURL

ROMANIANDEADLIFT

TRICEPSEXTENSION

PLIÉSQUAT

OVERHEADPRESS

PRESS-OUT

CRUNCH

REVERSECRUNCH

BICYCLE

SUPERMAN

StretchingAftercompletingthecircuit,performthefollowingstretchesforthemusclesofthetorso,upperbody,andlowerbody.

STATICCALFSTRETCH

STATICCHESTSTRETCH

STATICBICEPSSTRETCH

STATICSIDEBEND

Any timeyou start to feel fear,welcome it.Handsup, eyes open, Iwelcome it.Don’t give all that fear that power. It’s time for you tostartseeingwhatyouarecapableof.

WhereAreYouNow?

Bob Harper: “When’s the last time you ran a mile?” Amy Cremen: “Uh,never.”

Stop and think about how far you’ve come,what changes you feel physicallyand emotionally. Even better, write them down. We are constantly amazed,season in, seasonout, by the strides contestantsmake in theiroverall attitudesandoutlooksonlife.It’sinspiringtolistentothem.SomeofourfavoritequotesonthissubjectduringSeason6:

“I’velearnedtobeproudofmyselfandthatIcandojustaboutanythingIsetmymindto.”

—RENEEWILSON

“Icandosomuchmoreinaweek-4last-chanceworkoutthanIcouldinaweek-1last-chanceworkout.”

—EDBRANTLEY

“WhenIcamehere,Icouldn’tevenwalkonatreadmillfor5minutes,andnowI’m running and walking on a treadmill for hours a day. I’m a pretty strongwoman—I’mreallystrong.”

—AMYPARHAM

“Weefoundthatwe’redoinglotsofthingswehadn’tdonebefore.There’sahillaround the corner fromour house thatwe’ve never been able towalk up—nowwe’resprintingupit!”

—STACEYANDADAMCAPERS

“Ayearago,ifIcouldwalkfromtheparkinglottowork,thatwasmycardiofortheday.Todayitfeelsreallygoodtobeabletorunamileandahalf!AndIcanridethebike5milesaday.TotellyouthatI’mdoingthatisjustphenomenal.”

—JERRYSKEABECK

“There are things I’ve discovered I can do that I never thought I could do.Myhusbandwillbetotallyblownaway,becauseheknowsthat’snotthepersonthatIhavebeen.”

—SHELLAYCREMEN

“It’sincrediblethewayIfeeltodaycomparedtobackthen.Before,Iusedtodrivemycarablock togetsomeeggsforbreakfast.NowIcanactually jogdownthestreettogetthem—andjogback!”

—TOMDESROCHERSSR.

“Thesecontestantshavebecomeathletes.”

—JILLIANMICHAELS

Whathaschangedaboutyousinceyoubeganthisprogram?

Jump-StartMenuPlan

DAY281,510CALORIES

Breakfast

Open-face breakfast sandwich: 1 low-fat turkey breakfast sausage pattyand3“fried”eggwhitescookedinasmallnonstickskilletwitholiveoilcooking spray, 1 slice low-fat Swiss cheese, and 1 large slice tomato ontoastedwholegrainbagel1mediumorange8ouncesfat-freemilkGreenteaorcoffee

Snack1 cup fat-free Greek-style yogurt with ¼ cup berries and 1 tablespoongroundflaxseedIcewater

Lunch2cupsWhiteBeanandBaconSoupwithPestoVegetable salad: 1 cup steamed broccoli or green beans, ½ cup cherrytomatoes,1 tablespoon low-fatdressing,and1 teaspoongratedParmesancheeseIcedtea

2ouncesslicedroastturkeyorleanhamWedgeofmelonIcewater

Dinner5ouncesboneless,skinlesschickenbreast,broiledorgrilledCumin-SpicedBulgurandLentils2cupsbabygreensaladwithlow-fatbalsamicvinaigrette8ouncesfat-freemilkGreenteaordecafcoffee

Jump-StartRecipes

WhiteBeanandBaconSoupwithPestopage266Cumin-SpicedBulgurandLentilspage268

WHITEBEANANDBACONSOUPWITHPESTO

Canadianbaconaddsrichnessandloadsofflavortothisheartysoup.Besuretouseabrandthat’snitrate-andsugar-free.

1tablespoonoliveoil1½cupschoppedyellowonion½cupchoppedcarrot¼cupchoppedcelery1tablespoonchoppedgarlic1teaspoonfreshthymeor½teaspoondried5cupsfat-free,low-sodiumchickenbrothorvegetablebroth

3cupscookedwhitebeans6ounceslean,nitrate-freeCanadianbacon,cutinto¼”cubes8teaspoonsBasilPesto(page282)orbottledpesto(seenote)

Ina3-quartsaucepan,heattheoilovermedium-highheat.Addtheonion,carrot,andcelery,andcook,stirringoccasionally,for5minutes,oruntilthevegetablesare soft. Add the garlic and thyme, and cook for 1 minute longer, withoutallowingthegarlictobrown.Addthebrothandbringtoaboil.ReducetheheattolowandaddthebeansandCanadianbacon.

Simmer for about5minutes longer.Ladle intobowls andgarnish eachwith1teaspoonpesto.

Note:Bottledpestoisslightlyhigherincaloriesandfat.

Makesabout8(1-cup)servings

Theaverageadultneedsabout50gramsofproteinaday.Tiredofthesame old chicken and fish? Beans and lentils are great sources ofprotein.Onecupofblackbeanscontainsasmuchproteinas2ouncesoflean,broiledsteak.Andaneggadayisagreatidea,aslongasyouremovetheyolk.

CUMIN-SPICEDBULGURANDLENTILS

Grainsandlegumesteamuptomakeasidedishthat’sloadedwithproteinandfiber.Ortossinshreddedchickentomakeitamaincourse.

3cupsfat-freechickenbroth

orvegetablebroth1cupcoarsebulgur(seenote)1tablespoonoliveoil½cupfinelychoppedyellowonion1tablespoonmincedgarlic1teaspoonchoppedfreshthymeor½teaspoondried¾teaspoongroundcumin½teaspoonmustardpowder½teaspoonsalt1cupbrownlentils,rinsed¼cupchoppedsun-driedtomatoes¼cupchoppedscallions¼cupchoppedfreshcilantroorparsleyleaves2tablespoonschoppedgreenolives

Heat1cupofthebroth.Placethebulgurinasmallmixingbowl.Pourthewarmbrothoverthebulgur,cover,andallowtosoakfor30minutes.

Heat the oil in a saucepan overmedium heat. Add the onion and cook for 5minutes,oruntiltender.Addthegarlic,thyme,cumin,mustardpowder,andsalt,andcook,stirring frequently, for1minute longer,butdon’tallow thegarlic tobrown. Add the remaining 2 cups broth and bring to a boil. Add the lentils,reducetheheattolow,andsimmerfor15minutes.Addthebulgurandsimmerfor 10 minutes longer. Remove from the heat. Cover and let stand for 10minutes.Garnishby stirring in the tomatoes, scallions, cilantroorparsley, andolives.Servehotorwarm.

Note: Bulgur is made from whole wheat berries that are steamed, partiallydebranned,dried,andcrushedorcracked.

Makes10servingsPerserving:140calories,8gprotein,24gcarbohydrates(2gsugars),2gfat(0gsaturated),0mgcholesterol,7gfiber,250mgsodium

DAY28You’vealmostreachedthefinishline!Only2moredaysuntilyou’vecompletedtheBiggestLoserjump-startprogram.Youcando2daysofanything!How is your body feeling? Are the walks getting easier? Are the exercises

moreenjoyable?Haveyoubeenabletouseheavierdumbbells?Youdon’thavetoansweryes toall thesequestions,but theyareaguide tohowyou’redoingoverall.These last 2 days,wewant you to focus on finishing strong.The remaining

twoworkoutsarelongones,buttheywillhelppushyouintothenextphaseofworking out. After all, while these 30 days may be coming to an end, yourhealthy lifestyle is just beginning—and building strength and endurance willhelpyoumeetyourfuturefitnessgoals.If youweren’t as successful as you hopedwith the jump-start program,we

recommend you try it again. All the exercises are good basemovements thathavebeentestedthroughtimetobeeffective,forbeginners,challengers,andthemore advanced. Just increase the amount of weight you use, and you’ll seeresults.Goodluckonthelast2days!

Usefitnesstocreateadifferentsetofexperiencesandattitudes.You’llmovefrompastexperiencesof“I’maloser,I’mfat,I’mworthless”to“I’mcapable,I’mstrong,I’mconfident.”

OpeningUp

“Forsomeonetobelieveinyouthatmuch,itwillbeinmefortherestofmylife.”—AMYPARHAM,SEASON6,ABOUTHERTRAINER,BOBHARPER

AsBobHarperquietlycounseledAmyParhaminherweight-lossstruggles,“It’snot about being in control; it’s about being empowered.” And part of thatempowermentistocontinuegrowingandnurturingyoursupportsystems,lettingothersinasyourevealmoreofyourselfintheprocessofsheddingweight.Contestants experience this over and over, as they arrive at the ranch

surrounded by strangers who eventually become family. Even today, MalloryBrayofSeason5sayssheandfellowcontestantAmandaHarmerstayconnectedthroughaweeklyphonecallinwhichtheyventandsupporteachother.Othersgoontorepairrelationshipswiththeirspouses,families,orfriends.Thinkagainof Season 6 winner Michelle Aguilar and her once-estranged mom, ReneeWilson,whoproclaimedtheirloveforeachotherintheeliminationroom,inanopen expression of affection that could not have happened when they firstarrivedattheranch.Thatshiftingofboundarieswasequallystrikingduringthetriathlonchallenge

ofSeason5.ThecontestantsflewtoAustraliaforoneofthetoughestchallengesinBiggestLoser history. Each contestant jumped out of a jet boat, swam 300meters in the openwater of SydneyHarbor, raced up a set of stairs, bicycledthroughapark,racedonfoot,andclimbedtothetopofa44-storybuilding.HypercompetitiveMarkKruger arrived at the finish line first, but he didn’t

cross it. He waited for Ali Vincent, who was running second. And then shecarriedhimacross the line inashowofsolidarity.Theywerebothwinners.“Ilearned that I didn’t have to be the crazy competitive person that everybodyexpectedmetobe,”saysMark.It’safunnythingaboutacceptingthesupportofothers—itcanactuallymake

youfeelstronger,notweaker,andinapositiontohelpsomeoneelsewhenthetime comes. So keep yourself open and emotionally available. If you findyourselfboggingdownorlosingfocus,accepthelp.

Jump-StartMenuPlan

DAY291,530CALORIES

Breakfast

⅓ cup steel-cut oat meal (cooked in ⅔ cup water) with 2 tablespoonsraisins or chopped prunes, 1 tablespoon chopped walnuts, and ½ slicedbanana8ouncesfat-freemilk2slicesturkeybaconorleanCanadianbaconGreenteaorcoffee

Snack2 Wasa whole grain crackers with 1 tablespoon almond butter and 1tablespoonsugar-freeblueberryall-fruitspread

LunchChef’ssalad:3cupschoppedromainelettuce;¼cupchoppedredonion;¼avocado, diced; 3 hard-boiled egg whites; 1 ounce lean, thin-sliced deliroastbeef;and2tablespoonsGaleosCaesarVinaigretteIcedtea½cupcubedmelon

Snack½turkeysandwich:2ouncesleanslicedturkey,1teaspoonhorseradish,2slicestomato,and2tablespoonsalfalfasproutsonwholegrainbreadIcewateroricedtea

Dinner

LebaneseKebabsTahiniYogurtSauce½cupcookedbulgur½roastedredbellpepper,cutinstripsCucumber salad:1cupslicedcucumbers,½cuphalvedcherry tomatoes,cilantro,and1tablespoonlow-fatvinaigrette1tangerineGreenteaordecafcoffee

Jump-StartRecipes

LebaneseKebabspage273TahiniYogurtSaucepage213

LEBANESEKEBABS

Thesurprise ingredientbulguradds textureand fiber, thoughyoucan’t tell it’sthere.Thisrecipe is typicallymadewithgroundlamb,but thisversion is tasty,quick,andeasy.Tryservingthebite-sizemeatballsatyournextparty.

½cupuncookedbulgur½cupboilingwater1¼pound93%leangroundturkey½cupfinelychoppedyellowonion

1tablespoonfinelychoppedgarlic1tablespoonfinelychoppedmint2teaspoonsgroundcumin1teaspoongroundcoriander½teaspoongroundblackpepper½teaspoonmustardpowder½teaspoonsalt2tablespoonschoppedfreshcilantro,mint,orItalianparsley

Placethebulgurandwaterinasmallbowlandsoakfor30minutes.

While the bulgur is soaking, place the turkey, onion, garlic, mint, cumin,coriander,pepper,mustardpowder,andsalt ina largemixingbowl. (Ifyou’vethawedfrozenturkey,besuretodrainanyjuicesbeforeaddingthemeattothebowl.)

Drain thebulgur inasieve to removeexcess liquid.Transfer thebulgur to thelargemixingbowlandmixwell.

Preheat the oven to 400°F. Form the mixture into 36 meatballs, about 1½”across,usingabout1½tablespoonsofmixturepermeatball.Thread3meatballsonto each of 12 (6”) skewers, leaving about½” betweenmeatballs. Place theskewers on a nonstick baking sheet so that they’re evenly spaced and nottouching.Bakefor8minutes,oruntilnolongerpink.

Toserve,place2skewersoneachplateandgarnishwiththecilantro.Servewithcucumberortomatosaladandhummus.

If there are any leftovers, try a kebab sandwich: Place 3meatballs in a small

wholewheatpitawithshreddedlettuceandtomatoslices.

Makes6servings

CardioBEGINNERSshouldbreakuptheirwalkintotwo25-minutesessions,possiblyonesessioninthemorningandoneatnight.CHALLENGERSwalkorjogfor50minutes.Allshouldwalkatamoderatepaceforthefirstfewminutestowarmupandthenbegintoincreasespeed.

MobilityandBody-WeightExercises:SeriesA,B,andC

BEGINNERSperformthese15exercisesfor1minuteeachafteroneofthe25-minutewalks.

CHALLENGERS perform these 15 exercises for 1minute each after the 50-minutewalk.

ShellayCremen,Season6

There’sfreedominbreakingoutofyourcomfortzone.Onceyouletgoandtrysomethingnew,there’ssuchafeelingofaccomplishment.

CHESTANDBACKOPENER

FIGURE-4HIPOPENER

SHOULDERROLL

SIDEBEND

LOWER-BACKMOBILITY

DYNAMICLATERALLUNGE

TORSOROTATION

TOETOUCHREACH

Holdfor1minute(or twosetsof30seconds),maintaininganaturalbreathing

pattern.Releaseyourhipsbacktothefloor.Seepage75.

BRIDGE

Congratulations!

“I’mimpressedwithmyself!Whoareyou?!”—ESTELLAHAYES,SEASON7

It’s time togiveyourself ahigh fivebecauseyouhave reachedday30of thisJump-Startplan.Isn’titamazingwhatalittletimelivinginthehealthylanecandoforyouroutlookphysicallyandemotionally?TheSeason7contestantswhohadloggedjustafewweeksonTheBiggestLoserplanfeltthesameway.WhocanforgetthehomevideoofCarlaTriplettdancingaroundherlivingroom.OrShanonThomashearinghowmuchbetterhermom,HelenPhillips,feltinacallfromtheranch.“Yousounddifferent,”saidShanon.“Iam!”Helenreplied.After you complete this 30-day jump start, it’s important to continue setting

goalsforyourselftomaintainyourweightlossorreachyourgoalweight.When

youdon’thavesomethingtostrivefor,itbecomestooeasytorolloverandturnoffthealarmyou’vesetforyourearlymorningworkout,orcrashonthecouchafterworkinsteadofhittingthegym.At the Season 6 finale, many past contestants were there who talked about

their recent half-marathons, including Brittany Aberle and Bernie Salazar,teammatesfromSeason5.Thetwoevenplantocompleteawholemarathonin2009!Signingupfora5-Kwalkorabicycleraceisagreatwaytocommityourself

to trainingfora futurechallenge.Andmanyof theseeventsare forcharity,soyou’renotonlydoing somethinggood foryourselfbuthelpingothers aswell.AliVincent, the Season 5winner, has gone on to enter a 5-K, a 10-K, and awalking half-marathon. Next is a triathlon! “I know for me, personally,” shesays,“IalwaysneedtohavesomethingI’mtrainingfortosetmyselfuptowin.”Asshepointsout,long,longago,1minuteonthetreadmillturnedinto2,then2became5,and5became10. . .andtherest isBiggestLoserhistory!Youcanmakeyourownhistoryathomebycontinuingtochallengeyourself.AsAlisays,“Ibelieveourbodiesareadirectreflectionofhowwefeelonthe

inside,soshowtheworldwhoyouwantthemtosee.Ifyoubelieveit,youcanbeit.”

Jump-StartMenuPlan

DAY301,500CALORIES

Breakfast

2servingsBakedEggsinSavoryTurkeyCups1cupfreshblackberries,raspberries,orblueberries8ouncesfat-freemilkGreenteaorcoffee

Snack2Wasacrackersor1slicewholegrainbreadwith1ounceleanturkeyand

1wedgeLaughingCowlighttoastedonioncheeseLunch

Chickenpestopastasalad:¾cupcookedwholegrainpasta,2tablespoonsBasilPesto,5ouncesshreddedskinlessroastchickenbreast,2tablespoonschoppedsun-driedtomatoes,and1cupsteamedbroccolifloretsIcedtea1cupredorgreengrapes

Snack1cupfat-freevanillaGreek-styleyogurt½cupslicedstrawberries1tablespoongroundflaxseed

Dinner5ouncescodorwildsalmon,broiled,withlemon1cupcookedbrownorwildrice1cupslicedzucchiniandyellowsquashsteamedwith2tablespoonsdicedonionandgarnishedwith1teaspoonfreshbasil8ouncesfat-freemilkGreenteaordecafcoffee

Jump-StartRecipes

BakedEggsinSavoryTurkeyCupspage280BasilPestopage282

BAKEDEGGSINSAVORYTURKEYCUPS

Fresh egg whites deliver the best flavor, but egg substitute can be used forconvenience.Youcanalsousewholeeggs,ifyouhaven’texceededyourweeklycholesterolallotment.

6ouncesverythinlysliceddeliturkey¾cupsalsaorgrilledvegetables18largeeggwhitesor2¼cupsliquideggwhiteoreggsubstitute(seenote)2tablespoonschoppedfreshcilantro2tablespoonsgratedlow-fatCheddarcheese

Preheat the oven to 400°F. Lightly coat each cup of a standard-size nonstickmuffinpanwitholiveoilcookingspray.

Lineeachmuffincupwith½ounceoftheturkey.Therewillprobablybealittleexcessextendingfromthe topofeachcup.Spoon1 tablespoonof thesalsaorvegetablesintoeachcup.

Measure3tablespoonsoftheeggwhitesoreggsubstituteintoeachmuffincup.(Afterthefirst“muffin,”youcanpourthewhitesfromtheliquidmeasuringcupto the same level as the firstmuffin cup, rather thanmeasuring 3 tablespoonseachtime.)

Placethemuffinpanintheovenandbakefor10to12minutes,oruntiltheeggsarepuffedandthecenterisset.Carefullyremovethebakedeggsfromthepanandplace2eggcupsoneachservingplate.Garnishwiththecilantroandcheese.

Note:Ifusingfresheggs,separate18whitesintoamediummixingbowl.

Add½teaspoonsaltandwhisklightly.Transfertoaliquidmeasuringcup.Letstandwhileyoupreparetherestoftheingredients.

Makes6servingsPerserving:70calories,12gprotein,2gcarbohydrates(1gsugars),1gfat(0gsaturated),20mgcholesterol,1gfiber,220mgsodium

BASILPESTO

Justaspoonfulof this tastycondimentaddsaburstof flavortoasandwichorbowlofsoup.

¼cupchoppedwalnuts,pecans,oralmonds,toasted2cupspackedfreshbasilleaves¼cupgratedParmesancheese3clovesgarlic,chopped2tablespoonswater2tablespoonsoliveoil

Preheat the oven to 350°F. Spread the nuts on an ungreased baking sheet andbake,stirringoccasionally,forabout6minutes,oruntilgoldenbrown.

Place thenuts,basil, cheese,garlic,water,andoil ina foodprocessor.Pulseafew times, then process until fairly smooth, or to the desired consistency,scrapingdownthesidesoccasionally.Transfertoajarandrefrigerate.

Makesabout16(1-tablespoon)servings(1cup)

Whenwe’restressed,it’seasytomakepoorfoodchoices.Realstress-reducing comfort foods include walnuts, which help replace stress-depletedBvitaminsandareagreatsourceofomega-3s;asparagus,anatural mood lightener; and dark chocolate, which containsantioxidantsthathelpfightcancerandheartdisease.

STRETCHING:5minutes

Total-Body(Lower,Upper,andAb)StrengthExercisesPerformtheseexercisesinacircuitformat(thatis,withlittleornorestbetweenexercises). Alternate lower-and upper-body exercises, followed by the abexercises.

BENT-OVERROW

REARLUNGE

CHESTPRESS

SIDELUNGE

BICEPSCURL

ROMANIANDEADLIFT

TRICEPSEXTENSION

PLIÉSQUAT

OVERHEADPRESS

PRESS-OUT

CRUNCH

REVERSECRUNCH

BICYCLE

SUPERMAN

StretchingAftercompletingthecircuit,performthefollowingstretchesforthemusclesofthetorso,upperbody,andlowerbody.

STATICCALFSTRETCH

STATICCHESTSTRETCH

Holdfor30seconds.

Seepage139.

STATICBICEPSSTRETCH

STATICSIDEBEND

Get to know yourself. Understand what triggers you if you’re anemotional eater. Understand what sabotages you and deal with it.Explore your feelings. Identify the emotion and what’s going oninsideyou.

NowWhat?

“Iwanttonevergobacktothedarkside.”—JERRYSKEABECK,SEASON6

SuccessBreedsSuccess

Congratulations! You’ve spent the past 30 days eating right, making gooddecisions, and exercising—that’s quite an accomplishment. Now that you’veformedthesehealthyhabits,you’llbeabletocontinuetheplanonyourownandloseevenmoreweight,ormaintainyourloss.Infact,mostBiggestLosersfindthat after 4 weeks of new habits, the momentum begins to swing in theirdirection,andit’sonlyamatteroftimebeforetheyreachtheirgoalweights.MariaPatella, aBiggestLoserClub.com expert,wisely points out thatweight

lossisbothascienceandanart.“Itoccursover time,”shesays,“becauseyouconsistentlyeatlessthanyouburn.Andifyouronlymeasurementofsuccessisthe number on the scale, when it doesn’t cooperate, the tendency is to getfrustrated,assumeit’snotworking,andquit.Butnothingcouldbefurtherfromthetruth.Icanalmostguaranteethatyou’llseeweekswithnoweightlossatall,or even a slight increase; this is perfectly normal. But if you do keep up thechangesevenwhenweightlossisslowornonexistent,yousendthesignalthatthebodyneedstoadaptratherthanreturntostatusquo.”Now is an important time to keep track of your nonscale victories, Patella

urges.Maybeyou’ve lost apants sizeora few inchesoffyourhipsor thighs,you’re able to jog for 10 minutes, or you’re sleeping better and have moreenergy.Theseareallachievementsworthnoting.“Onceyouthinkaboutit,”saysSeason4’sNicoleMichalik,“youreallydon’t

want toeat thatunhealthy foodanymore.Bynomeansdo I loveworkingout,andIdostillenjoyicecream—it’sjustonadifferentlevelthanbefore.Youhavetorealizehowmuchbetteryoufeelphysically,emotionally,andspirituallywhenyoumovemoreandeatwell;it’sabouthavingahealthybodyandmind!”

“AsBob[Harper,TheBiggestLosertrainer]says,‘Knowledgeispower,’”sheadds.“I trulybelievethatyourmindis thestrongestmuscle inyourbody.Themore you know, the more good choices you will make. It’s still a learningprocess for me, and I hope it continues to be. Life should never be idle. It’simportanttokeepmovingforward.Youhavetheabilitytobethebestversionofyourself.”SomanyBiggestLosersendtheirseasonsinutteraweandamazementatwhat

they have accomplished. They realize they have forged new territory in their

lives,andtheyareempoweredbytheknowledgethattheycanreachdowndeepwithinandfindthestrengthittakestomeettheirgoals.“Ifyoudon’twanttoachievesomething,thereisnothinganyonecansayordo

tochangethat,”saysSeason5’sCurtisBray.“Butwhenyoudowantit,thereisnothinganyonecansayordotokeepyoufromit.”

KeepYourEyesonthePrize

Season6 contestantStaceyCapers saysherdaily reminders to stay the courseare“those two little faces thatgreetmeeveryday,mydaughterandmyson. IwanttobehealthysothatIcanhavetheenergytospendmoretimewiththemandteachthemaboutlivingandmaintainingahealthylife.”VickyVilcan,alsoofSeason6,saysthatherongoinggoalis“tofeelgoodandknowthatmykidsareeatingwellandthatwespendqualitytimetogetherbeingactive.”It’simportanttorememberthereasonswhyyouundertookthisjourneyinthe

firstplace.FormanyBiggestLosers,theinfluenceoftheirfamiliesisenoughtokeep them focusedathome.ForBlaineCotterofSeason7, itwasvisitinghisparentsandtakingabikeridewithhisfatherforthefirsttimeinhislife.Itwasalwaysoneofhis“skinnywishes,”hesaid,tobefitenoughtorideabikewithhisdad.Andhiswishhadcometrue.ForJulieHaddenofSeason4,it’saboutnevergoingbacktotheolddays:“I

staymotivatedbyremindingmyselfofwhereI’vecomefrom.Ineverwant toforgetwhat it felt like tobeconsideredmorbidlyobese. Ineverwant to forgethowlifeinthatbodyfelt.Ineverwanttoforgetwhat218poundsfeltlike—andIneverwanttogobackthere!”

StayVigilant

While it’sokay to treatyourselfoccasionally, trynot tocompromiseyournewhealthy behaviors too often. “We stay away from fast food and restaurants asmuchaspossible,” saysAmyParhamofSeason6. “Everything ismuchmorehealthy and real, nomoreprocessed foods likemac and cheese for thekids. Icookacoupleoftimesaweek.Wereallythinkabouteverythingweputinourmouths.”

Iwantmorethananythingtobehealthy,soIwanttoworkonstayingstronginmyownskin.NowIwanttofocusontoningandbeingmoreleansoifthatmeansmyweightgoesupordown,thenIamgoodwiththat.

This vigilance applies to exercise, aswell.StaceyCapershas agreat idea ifyou decide to ratchet up your workouts and hire a personal trainer: “If youpartnerwithafriendortwoandsplitthecost,”shesays,“it’smoremanageable,andyouhaveabuilt-ingymbuddy toholdyouaccountable toyourworkouts.Thekeytohavingatraineristomakesurethatyoupayattentiontowhattheyaretellingyou.Unlessyourpocketsaredeep,don’tsolelyrelyonthemtellingyouwhattodo.Writeitdownsoyoucanpracticewhatyou’velearnedonyourown.”

VickyVilcancontinuesnotonlytoworkoutbuttoconcentrateonmovementwhileshe’satwork.“Ihaveaverysedentaryjob,soIstandinsteadofsit,andpace instead of stand. Whenever I have a spare moment, I climb the stairsseveraltimes.Iwalkthehallsduringmylunchbreak.”

NoRemorse

Beatingyourself up over a splurge ormissedworkout is not part of a healthylife.Keepthingsinperspectiveandmoveon;startfresh.Remember,BobHarperalwayssays,“Sowhatifyoufelloffthewagon?Justgetrightbackonit.”Dosomethingpositivetooffsetthefactthatyouoversleptorateabitmorethanyouplanned.Justgoforanextra-longwalktooffsetthenegativefeelings.

Greg Hottinger, nutritionist for BiggestLoser Club.com, has a way of

“framing” splurges.Thinkabout these strategies tohelpkeep self-sabotageor,worse,self-loathingtoaminimum.

GiveYourselfPermission

Ifit’saspecialmealforyou,plantoenjoyit.Makeanagreementwithyourselfthat it’sokaynot tohaveaweight-lossday.You’veworkedhard thus far, andenjoyingacelebrationdinnerisnotgoingtoruinanything.

FrameYourSplurge

Keep your indulgences to just that meal, not the entire weekend. A key toweight-loss success is learninghow to keepyour exercise programand eatingstructurehealthythedaybeforeandthedayafteryourspecialday.Thisiscalled“framing”yoursplurge.

HaveaPlan

Inordertosuccessfullyframeyoursplurge,you’llneedtoplanoutthedetailssothatyoucanstayon track.Wherewillyouexercise?Whatwillyoueaton thedaysbeforeandafteryoursplurge?Doyouneedtobringfoodorsnackstobeable to stick with your diet? Do you need to explain to friends or familymembersthatyou’reonTheBiggestLoserdiet?

EnjoytheSplurge

Remember that one splurge isn’t your last meal on Earth. How can youmaximizeyourpleasure,fullyenjoythemeal,butstillfeellikeyoumadegooddecisions?One strategy is to avoid coming into themeal famished.Being toohungrywillsetyouupforovereating.Thegoalhereistohaveagreattimeandenjoyyourcompany.Beselectiveinyourchoices.Focusonthosefoodsthatyoulove,eatthemslowly,andgiveyourselfpermissiontosavorthem.

TakePrideinYourRecovery

Nowit’stimetogetbackontrack.Ifyouatemorethanyouplanned,don’tbeat

yourself up about it. If you did well with your choices, then congratulateyourself.Tomorrowyou’rebacktothehealthyhabitsyoulearnedontheBiggestLoserregimen.Youroverallsuccessdependsonhowquicklyyourecover.

BeYourOwnBestFriend

Keepanopenandlovingattitudeaboutyourselfandthisjourney.“Ithinkonceamonthyoushouldwritedown10thingsyouloveaboutyourself,”saysSeason4’sNicoleMichalik. “Even if it takes you an hour,write down all 10. It’s soimportanttoreallyloveyourself.It’ssadthatwomenespeciallycansoquicklylist10thingstheyhateaboutthemselves,butnotthingstheylove.Soit’stimetostartmakingitapointtoreallyloveyou.”Whenyou look in themirror (youare looking inmirrors now!), admire the

personyou’vebecome.ReneeWilsonofSeason6willneverforgethowshefeltwhenshesawherownreflectionafterhermakeover.“TheRenee I saw in themirrorafewmonthsagowasnotsomebodyIlovedandnotsomebodyIwantedtobe.Iwasn’tproudofmyself.IthinkIwasmoreashamedofmyself.ButIamproudtosayIamnotthatReneeanymore.NorwillIeverbe.IamproudofwhoIamtoday.”AndColeenSkeabecksays,“IremindmyselfonadailybasisthatIdeserveto

behappyandhealthy.It’sreallywhatkeepsmegoing.Iamsoamazedwithmyprogress so far on this journey and remind myself that I’m capable ofaccomplishinganythingIsetmymindto.So . . .whenthegoinggets tough,Ijust have to take a deepbreath and say, ‘You cando this.Youdeserve it.’Ascrazyasthatsounds,itworks.WhenIlookbackonmyjourneyonTheBiggestLoser...I’mjustsoproud,andthatdefinitelykeepsmemoving!”Neverforget,youdeservewhatyouhaveaccomplished.Letthepast30days

serveasthebeginningofyourjourneytoalifetimeofhealth!

It’saBiggestLoserWorld

FrombookstoDVDstomealplanstoonlinesupport,TheBiggestLoseroffersanumber of tools to help you succeed in your journey to better health. Go towww.biggestloser.comformoreinformation.

NewYorkTimesBestsellersfromRodaleBooksTheBiggestLoserFamilyCookbook(2008)TheBiggestLoserSuccessSecrets(2008)TheBiggestLoserFitnessProgram(2007)TheBiggestLoserCookbook(2006)TheBiggestLoserCompleteCalorieCounter(2006)TheBiggestLoser(2005)

Best-SellingSeriesfromLionsgateTheBiggestLoser:Yoga(2008)TheBiggestLoser:BootCamp(2008)TheBiggestLoser:PowerSculpt(2007)TheBiggestLoser:CardioMax(2007)TheBiggestLoser:TheWorkout,Vol.2(2006)TheBiggestLoser:TheWorkout,Vol.1(2005)

FitnessEquipment

FromGaiamBodyBandsFitnessMat

ResistanceBandsStabilityBallKit:StabilityBallandResistanceCordSculptandBurnKit:WeightedWaterBallandJumpRope

Scales

FromTaylorTheBiggestLoserDigitalWeightScalesTheBiggestLoserKitchenScales

Appliances

FromTaylorTheBiggestLoserFruitandVegetableProcessorandJuicerTheBiggestLoserGrillandPaniniMakerTheBiggestLoser9-PieceChopper/BlenderSystemTheBiggestLoserVegetableandFoodSteamerTheBiggestLoserBlenderSmoothiewithDispenserTheBiggestLoserHandBlender

TheBiggestLoserProtein

FromDesignerWheyAllNaturalChocolateDeluxe,10oz.canAllNaturalVanillaBean,10oz.canRedRaspberry,10oz.can,andProtein2Go(8single-servingpacketsperbox)BlueBlueberry10oz.canandProtein2Go(8single-servingpacketsperbox)

TheBiggestLoserWeightManagementProgram

FromLangIncludesDailyDoseJournalwith365audio tips, fitnessandmealplan, recipe

easelwith21recipes,andmeasuringtape

TheBiggestLoser2009Calendar

FromTrends365Day-to-DayCalendarwithdailydietandexercisetipsandsuccesssecretstoloseweight

TheBiggestLoserKitchenStationery

FromJakks(inMarch2009)RecipeorganizersRecipecardsKitchenstationeryaccessories

Online/DigitalKiosk

BiggestLoserClubfromRodale;gotowww.biggestloserclub.comOnline subscription-based site based on the show includes lifestyle plan thatcreates customizable diet and fitness plans with access to community andexperts.

TheBiggestLoserMealPlan

FromBistroMD;gotowww.biggestlosermealplan.comHomedeliverymealsystemdesignedbyourdoctorsandexperts

TheBiggestLoserWorkoutAlbums

FromPowerMusicTheBiggestLoserWorkoutMix:Top40TheBiggestLoserWorkoutMix:Top40Vol2

TheBiggestLoserWorkoutMix:80sHitsTheBiggestLoserWorkoutMix:CountryHitsTheBiggestLoserLifestyleProgramforNintendoWiiiscomingoutinfall2009!

Contributors

CHERYL FORBERG, RD, is the nutritionist for The Biggest Loser. Ascocreator of the eating plan, she has counseled each season’s contestants onreaching their fitness and nutrition goals.A JamesBeard award-winning chef,Cheryl brings a flavorful and fresh approach to eating for weight loss with aspecialemphasisonanti-aging.SheistheauthorofPositivelyAgeless:A28-DayPlanforaYounger,Slimmer,SexierYou(Rodale,2008).CherylisagraduateoftheUniversityofCalifornia,Berkeley.ShelivesinNapa.

MELISSAROBERSON is the editor ofBiggestLoserClub.com, theWeb sitethat offers food, fitness, and exercise tips. She often visits the ranch andinterviews trainers and contestants about their inspiring weight loss journeys.SheisaWebveteran,havingworkedonnewmediaprojectsforTimeInc., theNew York Times, News Corps., Amazon.com, and BarnesandNoble.com. ShelivesinHoboken,NewJersey.

LISAWHEELER, an international dance/fitness professional based in NewYork City, is the national creative manager for Equinox Group Fitness, acontributingeditorforShapemagazineandchoreographerforCalPozo’sFitVidProductions,where clients includeTheBiggest Loser,Dancingwith the Stars,AmericanGladiators, and Denise Austin. She has appeared in more than 20fitness videos, FiT TV, and hosted The Method Fitness Show. Lisa leads theWestinWorkoutsegmentsonSPGTVandhashostedfitnessprogramsfor theNFLNetwork,CNNHeadline News, The View, and QVC. She holds NASM,ACSM,ACE,andAFAAcertifications.

Acknowledgments

TheBiggestLoseristhefirstrealityTVshowthatevermovedmetotears—andstill does. Since its second season, I’ve had the privilege of interviewing andmeetingmanyofthecontestants,whohavesharedtheirstrugglesandsuccessesopenlyandwillingly.Theirstoriesmakethisbookpossible.To my coauthors Cheryl Forberg and Lisa Wheeler, whose expertise and

dedicationmakeuptheheartandsoulofthisbookandwhojoinmeinthankingthe producers, executives, and crew of The Biggest Loser, especially ChadBennett (whowill probably run the country oneday),MarkKoops,managingdirectoratReveille,andKimNiemifromNBCUniversal.Thankyouforlettingmebeapartofthisinspirationalexperience.ToJulieWill,aneditorofsupremegraceanddexterity:Youareapleasureto

workwith.Tomy other colleagues at Rodale: wonder designers Christina Gaugler and

Chris Rhoads, the incredibly organized Nancy N. Bailey, the ever-supportiveRobin Shallow and Gregg Michaelson; the Biggest Loser Club online teamincludingDavidKrivda,GlennAbel,GregHottinger,MichaelScholtz,GingerEckert,LauraFields,andSharisseBrutto;andJaymeLynes,whoseofficedoorIdarkeneverysingledaytokavetch,gossip,andcelebrate.SpecialthankstoJessicaDavis,wholedusthroughasmoothphotoshootand

to Ali Vincent, a Biggest Loser pro who continues to inspire countlessAmericanstobelieveinthemselves.AbigthankstothosewhomakeTheBiggestLoseratransformativeexperience

for somany: trainersBobHarperand JillianMichaels; and themedical expertteamofDr.RobHuizenga,Dr.MichaelDansinger, andSandyKrum.Andmygratitude to Kat Elmore, who helps me track down elusive contestants andalwaysmakesmyvisitstotheranchapleasure.AndtoSal,whoputsupwithmymoodsandcrazyhours.

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