Biggest Loser Techniques
Your Daily Calories
Calculate your calories by taking your present bodyweight (in lbs) and multiplying it by 7. If you’re not sure what your weight is in pounds, just multiply your weight in KG by 2.205
For example, if you weigh 100kg, that would convert to about 220lb. Multiply that by 7 and you have: 1540cals/day
The 4-3-2-1 Pyramid
4. You must eat 4 servings daily of fruits and vegetables (you should have 2 from fruits and 2 from veg)
1 fruit serving size = 1 cup, 1 medium piece, or 8 ounces
1 vegetable serving size = 1 cup, or 8 ounces
3. You must eat 3 servings of protein daily. You can choose between animal, vegetarian, or low-fat dairy protein.
1 protein serving size = 1 cup, or eight ounces (about the size of your palm)
2. You must eat 2 servings of whole grain.
Serving sizes:
2 slices of bread. Choose a brand with around 45cal per slice.
1 Wholegrain bun or roll
1 cup of cooked barley, brown rice, whole wheat pasta, oat bran, rolled oats, etc
1. The Extras
These are the foods that don’t fit into the other groups eg, fats, oils, spreads, sugar-free desserts, reduced-fat foods, condiments, and sauces
You can have up to 200 calories of these each day.
Tags: biggest, biggest looser, diet, loser, weight loss
June 2nd, 2010 at 8:08 pm
hi my name is maureen galiki and i have a problem with food im so ashame of my weight please help me
June 2nd, 2010 at 9:19 pm
I’ve made a website explaining what you need to do, i can’t do it for you much as you want. Nobody can. There is no magic pill that will burn calories. Start slow and move to eating smaller portions and healthier foods if you can. Maybe join the Forum there for support
August 29th, 2010 at 9:27 pm
Omg I just read that you lost about 80kgs thats amazing thats how much I weigh I would like to loose 15kg, anyway congratulations that is really impressive and inspirational.