Science Behind the Biggest Loser TV Show

I’m hooked on “The Biggest Loser” TV show. Maybe because I get to watch lives being transformed and new behaviors shaped or because I feel gratified that these changes are a result of improvements in nutrition and exercise, areas in which I have expertise in, rather than the promise of a fad diet, magic pills or surgery as a solution. But I was always so curious about what goes on behind the scenes. So you can imagine my excitement when I had the opportunity to learn from the dietitian and the medical physician for the show at a conference held in Chicago last year.

First off, they both admitted upfront that one of the reasons the people lose so much weight consistently is because of their new environment. All the barriers that usually exist to behavior change (job/life stresses, family and friends, lack of time, lack of knowledge about what to do) have been removed. Their new job is to exercise, learn about good nutrition habits, and practice them every day. This is one of the keys that contributed to their success. They get enough time in the new environment that once they leave they have enough knowledge and motivation to keep it going. Essentially, they transform their lifestyle. 

Biggest Loser Diet

·      45-30-25: Modified 45% of calories from carbohydrates (mostly fruits, vegetables and some whole grains), 30% of calories from protein, and 25% of calories from healthy fats or oils (seeds, nuts, avocado, olive oil)

·        Whole foods, elemental ingredients

·     4-3-2-1: daily 4 cups minimum of fruits and vegetables, 3 servings of healthy proteins (e.g. fish, skinless chicken breast, 93% lean ground turkey), 2 servings of whole grains, and 1 serving of healthy fat.

·         Aim to have 1 serving of fish daily.

·         1 optional treat per day.

·      Cereals must contain a minimum 5 grams of fiber per serving and less than 5 grams of sugar per serving. This limits the cereals to certain oatmeals, bran cereals, or other high fiber cereals on the market.

·      Goal of 7 calories per pound of body weight for daily caloric intake. This is recalculated after significant weight loss.

Participants are provided with calorie counting resources and a food and exercise diary which they must maintain daily. This helps to raise awareness of past behaviors and develops an understanding for calorie balancethrough diet and exercise.

Their diets are analyzed daily by the show’s nutritionist. The nutritionist reported a 70% adherence to the diet. The nutritionist also reported as a result of the diet, the contestants experience decreased risk for diabetes because the measure that is used to diagnose diabetes decreases from “at risk” to a healthy range.

Biggest Loser Exercise

·         A goal of 7 hours per week of exercise

·          Incorporate weight training, coaching, teamwork, and competition

What a Typical Week at the Ranch Consist of 

Before getting started, participants undergo extensive medical tests, including a physical, stress test, DEXA (to measure accurately percent body fat and lean mass), and “Bod Pod” (to measure resting metabolic rate). Participants also undergo psychological evaluation and the support network at home is briefed on the program so they know what to expect when the person returns home.

All participants get a full nutrition consult, including a week of food journals review. They discuss any GI symptoms they are having as well as eating schedules and cooking and shopping strategies.

Common Denominators

In 3 seasons, they found many common characteristics, including:

·         No idea of the number of calories they need or what they actually consume

·         Most skip breakfast and snacks and let a long time go between meals

·         Most consume very little fruits and vegetables

·         Most are not getting enough protein, and what they do get is high in saturated fat

·         Most get very little whole grains

·         Most have too much refined flour and sugar

·         Little planning of meals, mostly on-the-go eating and dining out

·         Most were meeting their daily caloric needs through beverages alone (e.g. caloric sodas,  juices and fruit punch)

·         Many consume very little water

·         Nearly all reported limited to no exercise

·         Nearly all prioritize everything and everyone else in their life ahead of their own health

I found that list to be insightful. It is easy to see why they are struggling with their weight when you look at behaviors they have in common. The goal of the Biggest Loser, just like any other actual weight loss program, to restructure that lifestyle and get them on the path to better health and wellness.

Article by Jessy Hamawi, Club Fitness Nutritionist and Personal Trainer

How Do You Deal With Stress?

It may seem that there’s nothing you can do about stress: bills keep coming, there will never be more hours in the day for all of the errands, career, family, etc ……. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.

Managing stress is all about taking charge of your thoughts, emotions, schedule, your environment, and the way you deal with those problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun.

•  Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress. Look closely at your habits, attitude, and excuses: Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

•  Look at how you currently cope with stress

Think about the ways you currently manage and cope with stress in your life. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

•  Smoking
• Drinking too much
• Overeating or undereating
• Zoning out for hours in front of the TV or computer
•  Withdrawing from friends, family, and activities
• Using pills or drugs to relax    
•  Sleeping too much
•  Procrastinating
• Filling up every minute of the day to avoid facing problems
• Taking out your stress on others (lashing out, angry outbursts, physical violence)

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change.

Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

Healthy ways to relax and recharge

•  Go for a walk
•  Spend time in nature.
• Call a good friend.
• Sweat out tension with a good workout.
• Write in your journal.
•  Take a long bath.
• Light scented candles
• Savor a warm cup of coffee or tea.
• Play with a pet.
• Work in your garden
• Get a massage
• Curl up with a good book.
•  Listen to music
• Watch a comedy

Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs.       

Nurturing yourself is a necessity, not a luxury.

Article by Jessy Hamawi, Club Fitness nutritionist and personal trainer