Cheryl Forberg, RD. Biggest Loser Nutritionist

Find a good reason to lose. It took some time, but Ed Brantley finally realized he had a food addiction. "The cravings would come and I would be like, 'hey, let's get high,'" says Brantley. "I was literally hooked on the euphoria of eating." It didn't help that he and his wife, Heba, had a full social calendar with many an opportunity to wine and dine. "If we want to have children, and we do, we knew we had to change our lifestyle and take control of this," he says.      

Never skip a cheese stick. After six seasons with the show, nutritionist Cheryl Forberg, R.D., says the two most common mistakes made by nearly all the contestants who've passed through the ranch are skipping meals, particularly breakfast, and not consuming enough calcium. "They feel they don't have time to plan ahead, but skipping meals can lead to grabbing fast food and overeating because you're starving," she says. To keep their metabolism revving high, Biggest Loser contestants are trained to eat five or six times a day -- breakfast, lunch, and dinner, small meals made up of high-water-volume vegetables and fruits, whole grains and lean protein, plus two or three snacks. "Most people don't get enough dairy products in their diet," Forberg says. "Men need 1,000 milligrams of calcium. You can achieve that through three servings of milk, yogurt, and/or cheese a day. We encourage a low-fat cheese stick with a piece of fruit for between-meal snacks."                            

Weigh your filet. The first thing Brady Vilcan did when he returned home from the ranch was buy a food scale. "Portion size can get away from you in a heartbeat," he says. "If you want to lose weight, you have to know what a serving is and how many calories are in it." Do you really need to order that 16-ounce filet when the 8-ouncer will fill you up? Each Biggest Loser contestant's daily calorie limit is calculated using a formula that considers starting weight, body-fat percentage, activity level, and goal weight. For Vilcan, it's between 1,750 and 2,000 calories, depending on how much he's exercising. "Realizing how much exercise it takes to expend the calories in food really puts things into perspective," he says. "I mean, look at these cheese fries from Outback Steakhouse. They're 2,900 calories. No friggin' way am I gonna eat that."

Start with weights, finish with cardio. Strength training with weights creates an afterburn effect that keeps your body churning through calories at a higher rate, even at rest. And it's widely known that muscle is more metabolically active than fat. So Biggest Loser contestants pump weights about 2 hours a day. "In the beginning we focused a lot on weightlifting to build up the muscle," says Brantley. "Then we switched to more cardio to shed the pounds." The key with cardio is to find something you enjoy doing to beat boredom. "I hated the elliptical; it was too easy, I didn't feel like I was doing anything. Now the spinning cycle, that's fun, and it is a real workout. I'll do 2 hours a day on that."

Read the rest of the story here............December 2008 Men's Health magazine