Cheryl Forberg RD - The Biggest Loser 30-Day Jump Start: Lose Weight, Get in Shape, and Start Living the Biggest Loser Lifestyle Today!

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Table of Contents

Product Development and Direction: Chad Bennett, Dave Broome, Neysa Gordon, Mark Koops, Kim Niemi, Todd Nelson, J. D. Roth, and Ben Silverman

NBCU, Reveille, 25/7 Productions and 3Ball Productions would like to thank the many people who gave their time and energy to this project:

Jenna Alifante, Stephen Andrade, Dana Arnett, Sebastian Attie, Nancy N. Bailey, Maria Bohe, Jen Busch, The Biggest Loser contestants, Jill Carmen, Scot Chastain, Ben Cohen, Jason Cooper, Dan Curran, Dr. Michael Dansinger, Camilla Dhanak, Cori Diamond, Hayley Dickson, Milissa Douponce, Jenny Ellis, Kat Elmore, John Farrell, Cheryl Forberg, Kurt Ford, Jeff Friedman, Jeff Gaspin, Chris Gaugler, Marc Graboff, Graham Greenlee, Libby Hansen, Bob Harper, Shelli Hill, Andrea Holt, Dr. Robert Huizenga, Jill Jarosz, Helen Jorda, Alex Katz, Allison Kaz, Connie Kempany, Dr. Jennifer Kern, Loretta Kraft, Chris Krogermeier, Laura Kuhn, Beth Lamb, Jessica Lane, Melissa Leffler, Todd Lubin, Roni Lubliner, Alan Lundgren, Carole MacDonal, Rebecca Marks, Joaquin Mesa, Jillian Michaels, Gregg Michaelson, John Miller, Ann Morteo, Steve Murphy, Kam Naderi, Julie Nugent, Blanca Oliviery, Carole Panick, Joanne Park, Trae Patton, Liz Perl, Jerry Petry, Craig Plestis, Chris Rhoads, Lee Rierson, Melissa Roberson, Beth Roberts, Jessica Roth, Leslie Schwartz, Joe Schlosser, Carrie Simons, Jennifer Scott, Robin Shallow, Mitch Steele, Lee Straus, Kelia Tardiff, Deborah Thomas, Stacey Ward, Lisa Wheeler, Liza Whitcraft, Julie Will, Bob Wright, Yong Yam, Jeff Zucker

Ready... Set... Jump!

This might show America that you dont have to be at the ranch to lose all that weight.

KRISTEN STEEDE, SEASON 7, AFTER SPENDING 30 DAYS AT HOME

You are holding in your hands the key to a better futurea springboard to adopting healthy, sustainable habits that will change your life forever. Every great journey begins with one small stepor, in this case, 30 days of small steps, each building incrementally on the others. Think of this book as a road map. If you follow it faithfully, it will lead you to a place of health, energy, and happiness.

Youre about to undertake the same challenge that every single contestant on The Biggest Loser must face at some point: losing weight at home. No one stays at the ranch forever. In fact, in Season 7, nine contestants found themselves back at home for 30 days after a mere week at the ranch. Throughout this book, youll find insights and advice from these Biggest Losers on how they were able to continue to lose weight on their own.

Just as those contestants had the advantage of learning about The Biggest Loser program before they were sent home for 30 days, this book gives you the same knowledge and guidelines from the very same experts. Nutritionist Cheryl Forberg, RD, and fitness trainer Lisa Wheeler have worked with The Biggest Loser contestants since the very early seasons. Forberg has advised Biggest Losers on and off the ranch about how to eat, and Wheeler has developed every DVD in the best-selling The Biggest Loser: The Workout series that feature the trainers and contestants from every season of the show.

And throughout these pages youll find advice and tips from the trainers that America loves (and sometimes fears) best: Bob Harper and Jillian Michaels. These experts know what it takes to lose weight on and off the ranch!

Sign Yourself Up

When youre trying to lose weight, success depends on one key person: you. The Biggest Loser trainers Bob Harper and Jillian Michaels regularly stress to their teams they cant lose the weight for them, the effort has to come from each person. Season 6 winner Michelle Aguilar added that her trainer, Jillian, was always made it clear that the hard work, responsibility, and commitment had to come from Michelle. I cant change anyone, Jillian says. I can want it for them with all my heart, but you cant help people who wont help themselves.

When people ask me how I lost the weight and how they can lose the weight, says Season 5 winner Ali Vincent, I tell them that first you need to figure out where you are right nowphysically, emotionally, mentally, and spiritually. And you need to be truthful. Then you need to figure out where you want to go. Start dreaming and visualizing about what you want your future to look likeand Im not talking about when youre skinny. I mean, what types of relationships would you create? How would you contribute to your community? How would you continue to challenge yourself physically? And at work? You need to know where you are and where you want to go before you can get to the next step.

Maintaining a weight loss of 112 pounds, Ali says that each day she wakes up knowing she will have to make decisions about what shell eat and how shell exerciseshe cant put her life on autopilot. She has become aware and mindful about each daily decision and the impact it can have on her health.

You Have to Have a Plan

Michelle Aguilar, Season 6 Winner

I have a different relationship with food now. When I see a tray of cookies or donuts, I know thats a lot of extra hours in the gym that I dont have time for. So I make conscious choices about what to eat.

Commitment will get you started, but quickly on its heels come structure and planning. Read through Chapter 3 to find out what youll need in your pantry for meal preparationand what you wont need. Flip through the fitness routines in Chapter 5 to familiarize yourself with what they should look like and what kinds of time commitments theyll require. Organization is key. All contestants find that when they go home, they need to continue the structure they had on the ranch. Its a good idea to plan your week and get a good idea of what kinds of goals you need to set daily and weekly to keep headed in the right direction.

Planning your days will involve making time for grocery shopping and workouts. Preparing meals at home and packing portable, on-the-go lunches and snacks is also extremely important, Forberg advises, as its the only way you can truly control what and how much you eat. Prepare to carve out time in your schedule for these important tasks.

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