Cheryl is the dietitian for The Biggest Loser TV show. She works with all of the contestants to ensure that they’re eating an appropriate calorie intake and reviews all of their daily food journals. She recently published a new book, A Small Guide to Losing Big,” and here are some of her weight loss tips to help you achieve your goals.
1. Calculate Your Calorie Needs
If inactive, multiply your weight (in pounds) X 14
If moderately active, multiply your weight X 17
If active on most day, multiply your weight X 20
To lose weight, cut 500 calories from this calculation to lose about a pound per week.
2. Keep a Food Journal
Many people who struggle with their weight also eat mindlessly. The few extra nibbles here and there can add up to hundreds of extra calories each day.
Cheryl recommends writing everything down in a notebook or use a mobile app to track food on the go if you’re tech-savvy. Personally, I like the pad and pen approach myself.
3. Lose the Booze
Cheryl explains that passing on a nightly drink can help spark your weight loss because alcohol packs in a lot of calories and It also helps you lose your inhibitions and makes your willpower wilt.
4. Say No to Juice
Cheryl also doesn’t recommend juice to her weight loss clients because it cause a rapid rise and drop in blood sugar that often triggers more hunger. Instead, she promotes eating whole fruit for the filling fiber it provides.
5. Eat Quality Carbs
She also recommends losing the low-quality “white stuff” from your diet, which includes white sugar, white flour, white rice and white pasta. Instead, she promotes using whole grain grains like brown rice, whole grain breads and pasta; barley, oats, bulgur, among others.
For more information about Cheryl and her new book, check out her website.