Cheryl Forberg, RD. Biggest Loser Nutritionist

 

1. had absolutely no idea how many calories their body really needs (and how many more they are actually taking in)
2. skipped breakfast and often, many other meals
3. didn’t eat enough fruit or vegetables
4. didn’t eat enough protein (lean protein)
5. didn’t eat enough whole grains 
6. ate too much white stuff; white flour; white pasta, white sugar, white rice, simple carbs
7. didn’t feel they had time to plan ahead - they found themselves grabbing something quick for a meal -  often consumed in the car or at their desk.
8. often had enough calories in beverages alone to meet their daily caloric needs -- but didn’t drink enough water
9. didn’t exercise enough (if at all)
10. prioritized their spouse, partner, children and/or their jobs over their own health and well-being

These ten factors helped us to create the the Biggest Loser eating plan, the same plan I've outlined in Positively Ageless

In the upcoming weeks I'll give more detail here in terms of which foods to eat and when. I can tell you now that our weight loss plan is based on these recommendations:

It's important to:

1. learn your body's calorie needs  -- you must burn off more calories than you are taking in
2. not skip meals; you must develop a regular eating schedule of 3 meals and  2 or 3 snacks per day 
3. eat plenty fruit and vegetables
4. eat plenty of lean protein 
5. eliminate white stuff; white flour; white pasta, white sugar, white rice, simple carbs
6. choose whole grains
7. plan ahead -your meals, your snacks and your exercise.  As Jillian said tonight, if you don't plan ahead, you plan to fail.
8. EAT your calories - with the exception of milk
9. include exercise as part of your weight loss plan
10. prioritize  your health and well-being; if you don't have your health, you can't take care of your loved ones

Jerry may have been voted off tonight but he was on the Ranch long enough to know exactly how to keep the scale moving downward at home by following these guidelines. (and with a loss of 70 pounds so far (!) you know these recommendations work! Jerry's calorie budget was determined to be about 2000 calories.  The way for him to divide those calories up throughout the day is to divide 2000 by 4 = 500 calories.  That means:

 

Breakfast = 500 calories

Lunch = 500 calories

Dinner = 500 calories

2 snacks = 500 calories /2  = 250

 

He can choose to have his two 250 calorie snacks in the morning, afternoon or evening -- whatever works best for his schedule and his energy level.