Cheryl Forberg, RD. Biggest Loser Nutritionist

I hadn't seen most of the contestants since their physicals last spring so I was just as surprised as all of the viewers to see their healthy and strong new bodies. Standing in the womens' dressing room surrounded by gorgeous women in evening wear and high heels, I felt more like I was backstage at the Miss America pageant. It was awesome.

After the Finale, I came home to a mailbox full of notes from viewers. Each week I receive dozens of them. Most of their questions are the same -- "can you help me lose weight at home?" or "how do I figure out my calorie budget?" Unfortunately I do not have time to respond to each of the notes I receive, so I decided to start posting some of the questions from my website visitors so that the answers to their questions can reach more people. Here is a question I received yesterday:

Hi Cheryl!

I am a “gastric bypass” survivor. Four years ago, I started at 291 lbs and I'm now at an annoying weight of 189 lbs. I feel like a loser (not the good kind). I suffered big time from this surgery. I lost my spleen due to an “oops” from the surgeon, so now I tend to pick up a cold at the drop of a dime. I had to have blood transfusions due to blood loss during surgery. I am SO tired most of the time. I take my vitamins religiously, but I have come to the realization I just DON'T know how to eat right. Sugar does make me “sick” so I tend to avoid it at all costs. I'm a “grazer” I also realized that I'm addicted to food. It definitely is a comfort source for me. After watching last nights Finale I was SO pumped up and decided I had enough. No more excuses...none. But I feel lost.as usual. WHERE do I begin? What do I eat? and how much? My surgeon is just that...a surgeon, NOT a nutritionist. I have a treadmill staring me in the face but it needs to go in the cellar so it can be set up and “used”. That is going to be done first thing after Christmas when I'll have the physical help to get it down there. I watched all the videos today and I have loved Michelle from day one so I was rooting for her big time! Thank you for ANY help or suggestions! Mary

Though I do see weight loss clients privately, there are not enough hours in the day for me to help everyone like Mary. I always recommend a complete physical and medical clearance from your physician before embarking on a weight loss plan. A successful plan will involve dietary changes as well as exercise so you need to be certain that you know your limitations. I also recommend consulting with a Registered Dietitian for help in developing a dietary plan that is tailored to you.

I sometimes recommend a consultation with a psychologist as well, since many people admit an "addiction" to food. If someone has a problem with their relationship to food and doesn't acknowledge it, they CAN lose weight by changing their diet and exercise. But the underlying problem will still be there, and the chances are high that the weight will come back if a comprehensive approach is not taken.

Based on additional personal information provided in Mary's note, I estimated that her calorie budget would be 1200 calories. For a home regime, I recommended my book Positively Ageless as a holiday gift to herself. I co-wrote the Biggest Loser eating plan and Positively Ageless is essentially the same eating plan but I tweaked it to really zero in on optimal nutrient bang for every calorie buck to promote a strong immune system and optimal aging. It contains recipes and fitness advice plus four weeks of menus and recipes to get her started.

Here is a sample of what a 1200 calorie Positively Ageless day looks like:

BREAKFAST

Old-Fashioned Breakfast Sausage (page 259)

3⁄4 cup fat-free milk

1⁄2 cup old-fashioned oatmeal

1⁄4 cup sliced strawberries

8 ounces green or white tea or water

MID-MORNING SNACK

1⁄3 cup fat-free vanilla yogurt mixed with 1⁄2 apple, diced, and 1 tablespoon chopped walnuts

8 ounces mint tea or water

LUNCH

Southwest Salmon Burger (page 324) served on baby spinach with 1⁄4 avocado and 1⁄4 cup cherry tomatoes

1 medium orange

8 ounces iced green tea with lemon or water

MID-AFTERNOON SNACK

1 (2-inch) cantaloupe wedge wrapped with 1⁄2-ounce slice turkey breast, drizzled with 1 teaspoon flaxseed oil

8 ounces water or green tea

DINNER

3 ounces grilled chicken breast with 1 tablespoon Miso Marinade (page 287)

1⁄2 medium artichoke, steamed

1 cup salad (dark green leafy lettuce dressed with 1 teaspoon extra-virgin olive oil and fresh lemon juice to taste)

1⁄2 cup fresh raspberries

8 ounces water or mint tea

My most important tip of all is -- don't wait until January 1 to prioritize your health! Start today with a few small changes and make the commitment to yourself that you deserve it. You do!