Twelve Tips for Losing Weight by Cheryl Forberg

You may have seen Cheryl Forberg very briefly on NBC's hit, "The Biggest Loser." Cheryl has been involved with the program since its inception, but she's not one of the stars of the show; she's happy to play an important background role in the success of these weight-loss contestants.

Twelve Tips for Losing Weight by Cheryl ForbergNow, you can pick up tips for losing weight directly from her new book, "A Small Guide to Losing Big." Before joining the show, Cheryl attended a school formerly known as the Culinary Academy in San Francisco. She worked at Postrio — a Wolfgang Puck restaurant — and is also a registered dietitian.

In her new book, she outlines "The Losing Big Jumpstart Plan" in a 12-step process.

  1. Calculate Your Daily Calories Needs Cheryl recommends a minimum of 1,200 calories per day. Keep in mind her formula is based on weight, age, sex and body composition.
  2. Set Up Your Journal This is one of the most critical steps to weight loss success. The first task Cheryl gives all her clients is to write down everything they consume and discern how many calories they are really eating. Many people discover they're drinking the bulk of their calories and eating little or no vegetables.
  3. Measure/Test Your Biomarkers Before beginning a weight-loss regimen, take measurements of body fat, body weight, blood sugar, blood pressure and other physiological measurements. Recheck after six months or a year to track your progress. An ordinary tape measurement of your waist may be the most cost-effective way to follow your fat reduction at home.
  4. Answer This: Are You an Emotional Eater? "We all medicate with food," Cheryl says, "but some people take it to the extreme." The mental side of eating is one of the most important aspects of losing weight. Emotional hunger results in mindless eating. Notice your feelings when you want to reach for food, and deal with the emotions as they crop up. One of a few quick tips to satisfy the urge for food is to go for a walk, call a friend or write in your journal.
  5. Divvy Up Your Daily Calorie Budget Instead of starving, Cheryl says, "Eat more. More often, that is!" Eat five to six times a day to break up your three normal-sized meals, have two to three snacks daily and don't skip breakfast. Drink plenty of fluids, as well, primarily water and tea. The water in your belly helps to make you feel full.
  6. Choose the Right Foods Avoid juices and eat the whole fruit. Green vegetables are a must, but experiment with all vegetables. Eat whole grains and avoid anything that is white. Protein should be 30 percent of your daily calories, plus 25 percent from good fats. The big surprise: "Snacking promotes weight loss."
  7. Shop Shop more frequently and buy less food each time. Bring a list and don't shop when you're hungry. Stock your kitchen with the freshest, healthiest foods you can afford.
  8. Customize Your Exercise Regimen You have to exercise if you want to lose weight. Maintaining muscle mass to fend off weight gain becomes increasingly difficult with age.
  9. Cook Cook with fresh ingredients to get yourself closer to your goal. Measure and study what you consume. You can take in less fat by using nonstick cookware.
  10. SOS! When You're Feeling Stuck The SOS plan is a streamlined, temporary solution that delivers essential nutrition and a noticeable drop in weight. One example of the SOS plan involves protein — a key to rapid weight loss because it burns more calories and makes you feel full for longer.
  11. Manage Your Plan Away From Home If eating out, request your chicken, fish and vegetables be prepared without oil or buttery sauces. You may even ask that they be baked, broiled or grilled instead.
  12. Two Weeks of Losing-Big Menus and 25 Scrumptious Recipes Lastly, try Cheryl's Quinoa Breakfast Bars from her personal website. This segmented guide is packed with tips for losing weight in a slim 166 pages that are as digestible as the advice itself. If you want to get serious about a weight-loss plan, reading "A Small Guide to Losing Big" is a great place to start.

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