Transcription
10 Tips from A Biggest Loser: How to Lose Weightand Keep it Off!By Pete ThomasDISCLAIMER AND/OR LEGAL NOTICES:This guide is written as a source of information only, and should not be considered a substitute forthe advice of a qualified medical professional. As with all exercise and dietary programs, you shouldget your doctor’s approval before beginning. This book has been carefully researched, and everyeffort has been made to ensure the accuracy of its information as of the date published. The authordisclaims any responsibility for any adverse effects, damages, or losses arising from the use ormisuse of the information contained herein. The statements in this book have not been evaluated bythe U.S. Food and Drug Administration. This information is not intended to diagnose, treat, cure, orprevent any disease.All trade names and trademarks are the property of their respective owners. The trademarks mentionedherein are named for information purposes only, and do not imply endorsement by the author; nor does themention of any company, organization or product imply that they endorse this book or this author.PRINTED IN THE UNITED STATES OF AMERICA 2011 Pete ThomasALL RIGHTS ARE RESERVED. This book and its contents are protected by copyright and are theproperty of Pete Thomas. This book may not be reproduced or transmitted in its entirety in any form or byany means, electronic or mechanical, including photocopying, recording or by any informational storage orretrieval system without express written permission from the author with the exception of brief quotationsin connections with reviews written specifically for inclusion in magazines or newspapers or limitedexcerpts strictly for personal use.To request permission for reproduction, contact Pete Thomas at: Info@PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!2Contents:About Pete Thomas . 3Tip #1 Get Naked—Inside and Out . 5Tip #2Make a List . 5Tip #3 Have a Casting Call . 6Tip #4Set Your Winning Weight . 7Tip #5Write it Down! . 7Tip #6Know Your Numbers! . 8Tip #7Eat Like a Winner! . 8Tip #8Shop Like a Winner! . 9Tip #9Personalize Your Meal Plan . 10Tip #10 Play a Duet – Biggest Loser Style: . 11Bonus Tip #11Make Your Way to Your First 5k . 12Pete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!3About Pete ThomasIn November 2005, Pete Thomas walked away from the finale of NBC’s The BiggestLoser a winner - and a loser. He won 100,000 for losing the most weight of all thecontestants that season. What he lost was 185 pounds in only nine months – most ofwhich he lost at home after being ―voted off‖ by the other contestants.At his largest, Thomas tipped the scales at over 416lbs. As a child, Pete never learnedabout nutrition and exercise due to his transient lifestyle – a result of his mother’s seriousmental illness. Several times as a young child, he was left alone or with his youngersister, forced to find food wherever he could. Eventually both Pete and his sister were putinto foster care.―Being on The Biggest Loser really saved my life,‖ Pete says. The knowledge he gainedrevolutionized the way he thinks, eats, and exercises — so that now, six years after beingvoted off the show, he continues to successfully keep the weight off.Pete's amazing energy, endlessly upbeat tone and positive message have transformed himinto a highly skilled TV personality, teacher, certified trainer, and a much sought-aftermotivational speaker to groups and corporations around the country. Pete has been sosuccessful at keeping the weight off and helping transform others, that the executiveproducers of The Biggest Loser have dubbed Pete Thomas, ―Mr. Biggest Loser!‖Pete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!4―My mission is to help individuals achieve permanent weight loss through motivation,inspiration, education, and perspiration,‖ Pete states. To this end, he has developed andtaught his proven weight-loss program to students around the country. Now Pete’spopular program is being offered in book form, entitled: The C4 Body MakeoverSolution, available at www.C4BodyMakeoverSolution.com.Pete has appeared on ABC’s The View, The 700 Club, and eXtra as well as being featuredin People Magazine, Runner’s World, TV Guide, inTouch Weekly, Real Health andcommercials nationwide. In addition, Thomas has completed a full triathlon, fullmarathon and several half-marathons since his time on The Biggest Loser.As a full time motivational speaker, product spokesperson, weight-loss coach andconsultant, Pete now travels and spreads his “Winning Principles” to organizationsnationwide — both in person and through his website at www.PeteThomasOnline.com.Pete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!510 Tips from A Biggest Loser: How toLose Weight and Keep it Off!Tip #1Get Naked—Inside and OutTake off your clothes and take an honest look at yourself in the mirror. Look at yourselfas if you are seeing you for the first time. What do you see? Is it what you want to see? Isthere anything you’d like to change about the way you look? I ask this obvious questionfor a simple reason—if you’re going to lose weight, you’ve got to WANT to change.Take some photos of yourself right now. You will use these as your ―before‖ photos.When you’ve lost the weight, you can put them together. That’s going to be a great day!I also want you to strip down emotionally. Honestly consider how you got to the weightwhere you are. Have you been overweight ever since you were a young child? Or hasthere been a specific circumstance or event (i.e. divorce, pregnancy, death, etc.) thatcaused you to gain the weight? Maybe it’s been a slow process of attempting to deal withstress. I want you to know that these events do not have to control you. You have thepower to make a drastic change in your life. But you need to come to terms with how yougot where you are, and be willing to make a change.Tip #2Make a ListMy weight loss program deals with three areas of weight loss. You must: Master Your Mind Manage Your Mouth Multiply Your MusclePete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!6Most diet programs only deal with the mouth or the muscle. But you first have to get yourmind in the right place so that when the going gets rough, you don’t turn around and quiton your journey to better health.One of the ways you can master your mind is to make lists. Some lists are forpositive reinforcement, while some are for negative reinforcement. I want you to maketwo lists today: 7 Reasons I Hate Being Overweight, and 7 Reasons I Want to Lose WeightReview your lists every day to remind yourself why you’re attempting to do somethingyour body is not always going to want to do. When your body rebels against exercise oneday, or when that chocolate cake seems to be calling your name whip out these listsand master that gray matter between your ears.Tip #3Have a Casting CallOne of the most important lessons I learned while I was a contestant on The BiggestLoser was the value of a great team. If you are going to lose weight, you will need ateam, too. In fact, research tells us that you are very unlikely to succeed at weight loss onyour own. You need the accountability and encouragement that a team provides.But you don’t need to be on a reality show to gather a team. You can hold your own―casting call‖ to assemble a team around you.Make a list of all the people you associate with. Check off whether they are positivetoward your weight loss efforts, negative to your journey, or merely neutral. One sureway you can find this out is by telling those people about your weight loss goals. If theyare negative, you don’t want them on your team. You’ll need to gather a medicalteammate, a workout teammate, a food teammate and a spiritual teammate, just to name afew. It’s easy to quit once the going gets hard – and it WILL get hard. So be sure youform a positive, supportive team to help you finish the race to a healthy life.Pete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!Tip #47Set Your Winning WeightWhy make goals? Because goals give you direction. Setting a goal will help motivate youto carry on in the tough times. I tell my students they need to make S.M.A.R.T. goals.That means making goals that are: Specific Measurable Aggressive Realistic Time-basedS.M.A.R.T. goals are what I call long-term goals. Concrete goals are best, like the suit Iwanted to wear when I reached my goal on The Biggest Loser. Or maybe you want to livelong enough to see your grandchildren graduate from school.Once you’ve made some long-term goals, you need to focus your daily efforts on yourshort-term goal, which is always to lose ONE POUND. When you’ve lost one pound,come and celebrate by sharing your story at www.PeteThomasOnline.com. By sharingyour story, you can help someone else reach his or her own goals.Tip #5Write it Down!Research shows that people who journal are much more likely to stick to their diet planthan those who approach it haphazardly. That’s because when you start to keep a foodjournal, you begin to really see what you’re eating. Being aware of your food is the firststep in correcting bad nutrition habits. So I want you to start writing down everything thatgoes into your mouth for one week.That means EVERYTHING. Soda, juice, coffee and candy— as well as your meals.You’ll probably be surprised at what you put into your body. The next step will be to findPete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!8out how many calories are in that food you’re eating. In my C4 Shape Your Body Plan, Ihave included a journal that many people find helpful to use. Once you know how manycalories you are consuming, the next step will be to ―know your numbers.‖Tip #6Know Your Numbers!After trying many different diet programs, I finally learned the most important number inweight loss while I was at The Biggest Loser ranch. It wasn’t carbohydrates or benchpresses. No, the number you really need to know is your basal metabolic rate or BMR.Your BMR is the number of calories your body needs per day to maintain its functions –respiration, circulation and everything else.A calorie is a unit of energy. We get calories from food. When you consume morecalories than your body needs, you will gain weight. In fact, if you consume just 100extra calories per day, you will gain 10 pounds per year. Do you know what 100 calorieslooks like? It’s an extra pat of butter on your pancakes or a can of soda. Obviously, youneed to know how many calories your body requires so that you don’t gain weightwithout knowing it. There are many places you can learn your BMR, but the easiest wayis to go to my web site www.PeteThomasOnline.com. You can also find out much moreinformation about your ―numbers‖ in my book The C4 Body Makeover Solution.Tip #7Eat Like a Winner!Everyone knows that if you want to lose weight, you need to change the way you eat. Buthow? Do you give up all carbohydrates? All fat? Or do you follow some kooky diet ofcookies or popcorn? No, fortunately, you can still eat what you want, but you have tomake some changes. Remember that overeating by 100 calories per day will cause you togain 10 pounds per year. On the contrary, if you can take out 100 calories per day, youwill lose 10 pounds per year.Pete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!9The key is to modify the foods you eat to reduce calories. At the same time, you need towatch your carbohydrates until you know how your body handles them. There are somesimple modifications that would allow you to eat what you want to eat while reducingyour calories. An easy modification would be to choose a leaner cut of meat. Instead ofregular ground beef, cook 96% lean ground beef. Or, instead of using regular saladdressing, use a low calorie dressing. In my book are many other simple ways of reducingyour calories without giving up the foods you love.Tip #8Shop Like a Winner!If you’re going to change the way you eat, you’re going to have to change the way youshop. You already know that when you go to the grocery store hungry you end up with allkinds of food you did not intend to buy. The key is to take a list. But before you can makea good list, you’ve got to do some research. Go to the store and begin to look at the foodlabels. Not the front of the labels, the BACK of the labels. Especially look at the calories.The front of the box may say ―No trans-fats‖ but the back of the box may reveal that thesugars they’ve used have made it very high calorie.Do the following exercise: Print out the following list and take it to the store and find theitems. There are many more in my book The C4 Body Makeover Solution. Once you do,you’ll be well on your way to changing the way you shop.MEATSSelect the highest calorie breakfast meatSelect the lowest calorie breakfast meatSALAD DRESSINGSelect the highest calorie salad dressingSelect the lowest calorie salad dressingPete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!10SNACKSelect the highest calorie yogurtSelect the lowest calorie yogurtTip #9Personalize Your Meal PlanYou may have experienced the guilt and anguish of ―cheating‖ on your diet plan before.That may be because the plan was not right for you, or it restricted you from eating whatyou like. The key to The C4 Body Makeover Solution is that you are modifying thefoods you like so that you can eat a lot of food but still reduce your calories. One of thesecrets to success in this nutrition plan is to make a daily and weekly meal plan. I call itYour One-Pound Down Meal Plan.The meal plan you’re going to create is going to balance calorie reduction with variety. Ifyou give yourself a variety of foods, you will be much less likely to cheat. Plan yourdeserts ahead of time so they are low fat and low calorie versions of things you like.Another important aspect of this is breakfast. Every good diet day begins with breakfastso that your body doesn’t think it’s in starvation mode and gets you to binge later on inthe day. Once you’ve created your personalized meal plan, stick to it and watch that onepound melt away.Pete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!Tip #1011Play a Duet – Biggest Loser Style:Cardio Resistance TrainingRemember when I said that reducing your calories by 100 per day would result in a 10pound loss over a year? There is another way to lose weight: by burning extra caloriesevery day. Of course I mean exercising. You can participate in both kinds of exercise:cardio, which is using the legs to strengthen your heart muscle; and resistance, whichuses weights to build muscles in every other area of your body.The best way to lose weight and get in shape for a healthy life is a combination of bothcardio and resistance training. Here is a small sample of cardio exercises you can do athome: Jogging High knees Mountain climbers Climbing stairs Jumping ropeAnd this is a small sample of resistance exercises you can do at home: Pushups Squats Bicep curls Shoulder pressesMy favorite way to do these are in circuits, where you do each exercise for one minute.Remember, always get permission from a physician before participating in any kind ofexercise. There are many more suggestions and a detailed 12-week program in theexercise guide that goes along with my book, The C4 Body Makeover Solution.Pete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off!12Bonus Tip #11 Make Your Way to Your First 5kI always wanted to be a runner, even when I was over 400 pounds. After I left TheBiggest Loser, I decided to learn to run. So I took a running class sponsored by my localrunning shoe store. That was very important because I learned how to run properly—notjust my physical movements, but according to my heart rate. Running within your aerobicrange will maximize your fat burning and put you on the road to good health.I can’t emphasize enough how great running is as a means to losing weight and becominghealthy. And you don’t have to be skinny to participate. I ran my first 5k while I was stillover 300 pounds. Now, it’s not always going to be easy; you’re going to experience somepain and muscle soreness, but your body will adjust. If my big body could adjust, I’mcertain yours can! Bicycling is also a great way to lose weight without all the poundingon your knees. Once again, it’s important to see your physician before you begin anyexercise regimen.For more information on how to lose weight sensibly and quickly, please go to my website and read the stories of folks who’ve lost weight using The C4 Body MakeoverSolution: www.PeteThomasOnline.com.For booking information, contact Speaking@WinningMan.com. For an interview, pleasecall 646.450.6214.Pete Thomaswww.PeteThomasOnline.com
10 Tips from A Biggest Loser: How to Lose Weight and Keep it Off! 6 Pete Thomas www.PeteThomasOnline.com Most diet programs only deal with the mouth or the muscle. But you first have to get your mind in the right place so that when the going gets rough, you don
