If you've seen the TV show, you get the idea: Six weeks of healthy food and regular exercise is celebrated as a great start to a weight-loss journey – as well as a way prevent or reverse various diseases. Fair enough. Experts determined that the Biggest Loser Diet is very likely to help you shed pounds, thanks to calorie restriction and exercise. To reap the other benefits of weight loss, however, you have to stick with it – something that's a lot harder for average Joes than for TV stars-in-the-making.
Glassman suggests starting with a calorie baseline: If you're trying to lose weight, she recommends a meal plan that contains (roughly) 1,500 calories, with 40 percent coming from whole, fiber-rich carbs, 30 percent from protein, and 30 percent from healthy fats. That balance is ideal for keeping energy levels up and helping you build lean muscle while squashing hunger and the cravings that come with it, she says.
Not all fat is bad. Healthy or “good” fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soymilk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.
Ah, quinoa. This healthy, rich-tasting whole grain/seed has so many nutritional riches that it puts refined grains like white rice to shame. Tofu is the perfect sidekick because it’s both waistline-friendly (per bite, tofu tends to have about one-third the calories of meat and poultry) and heart-friendly (tofu has no artery-damaging saturated fat or cholesterol).
Diet plans can be a great resource for people looking to lose weight or streamline their nutrition. When choosing one program over the other, think about the individual foods allowed on the diet—if you must source some ingredients yourself, does this fit into your budget? Do the meals satisfy your preferred tastes, and do they incorporate alternatives for food allergies or sensitivities?
“This is a great way of eating that I highly recommend to many clients, and I even model in my own life,” says Elizabeth Shaw, RDN, who is in private practice in San Diego and is the co-author of Fertility Foods Cookbook. “Since the premise of the diet is designed to help people who have high blood pressure, low-sodium foods are recommended. But considering that most Americans exceed their daily sodium levels anyway, it’s not surprising that dietitians recommend this style of eating for treating many different conditions, such as heart disease and obesity.”
Ready to step it up with your Fitbit tracker and set some new health and fitness goals? That’s awesome! Cue the fireworks! But if your ultimate goal is to lose weight, unfortunately, activity alone isn’t going to get you there—you also have to change what you eat. That does not mean you need to do a cleanse or detox. But it is possible to get a jump on weight loss, the smart and healthy way. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. Disclaimers: Please don’t try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. This is not a long-term plan, so you definitely don’t want to eat this way every week. But it’s a great way to kick off a weight loss goal, with specific meal and snack ideas, so you’ll see an initial drop—and be extra motivated to keep the momentum going this year. Increase your drive to succeed, and see how many consecutive days your can stay on track, by using Fitbit’s food logging feature.