How to Lose Weight Fast on the Biggest Loser Diet

You do not have to be extremely overweight to lose weight fast on the Biggest Loser Diet. The basics of this proven diet plan offer everyone a method to lose 10 pounds or over 100 pounds. With the Biggest Loser Diet you will need to make the calories you put into your body count. You will also need to increase the amount of calories burned through controlled exercise. The result of diet and exercise in the Biggest Loser program will make you lose weight fast.

Difficulty: Moderately Easy

Instructions

1. You will need to first know your current weight. Weigh yourself on a scale. Take your weight and multiply it by 6 or 7. This will be the amount of calories you can consume each day. If you use 6 as the multiplying factor, then your diet will be more aggressive and you will lose weight faster. For example, if your weight is 160 pounds multiply 160 x 7 = 1120 calories.

2. 
    

   Use the 4-3-2-1 pyramid for your diet:
   
   4 Servings of fruit and vegetables
   3 Servings of lean or low-fat protein
   2 Servings of whole grain foods
   1 200 calorie bonus of your choice (fat, oil, sweets, etc.)
   
   Plan to break the servings up into 5 meals with breakfast, lunch, dinner, and 2 snacks. You should have both a fruit or vegetable with each meal and a protein. The break down for your diet should be 45% of calories from carbs, 30% from lean or low-fat proteins, 25% from fat. The change in your diet is one of the keys to lose weight fast.

3. 
    

   If you want to lose weight like the Biggest Losers, use as many whole food and whole grains in your diet as possible. Avoid foods with added fats, salt, sugars, and food additives. Choose breads with at least 2 grams of fiber per serving and cereal with at least 5 grams of fiber per serving. Make each calorie you put into your diet count!

4. 
    

   The second key to lose weight fast with the Biggest Loser Diet is to exercise. Start with at least 30 minutes of cardio exercise per day. Consult with your doctor to make sure you will be able to exercise at this level with no ill effects. After a few weeks of the program you should increase the amount of exercise to 1 hour per day with variation in your routine.
   
   According to experts, it takes a difference of 3500 calories between what you eat versus how much energy your body uses in a day to burn 1 pound of fat. The word calorie is simply a unit of energy measurement. The food labels indicate how much energy is stored in the foods in calories. When you exercise your body is using energy to move (using calories). The first step is the diet change. Then you must exercise to use up more energy than you put in your body that day. The body must find energy. If you are exercising it will find energy stored in fat.
   
   If you change your diet but do not exercise, and you are still using more energy than you consumed, then your body will burn muscle instead.

5. The next step to lose weight fast is to track your diet and exercise. Keep a journal of the amounts and types of food you ate at each meal. Also, write down your exercise routine and estimate the amount of calories you used. These steps will help you to monitor the progress and results of your Biggest Loser Diet program.
   
   Keep it up. The Biggest Loser Diet program is designed to be a 12 week program, but if you follow these steps you can lose weight fast.

Tips & Warnings

• The Biggest Loser Club is a paid program that offers a customized program, online tips, a periodical, meal plans, and recipes or about $5 per week.
• Drink a minimum of 32 to 64 oz of water per day while on the diet.
• Maintain at least a 1200 calorie diet even if your calculation show you should be eating less. It may be difficult to get enough essential vitamins and nutrients if you are not consuming above this level.