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The Promise

Are you ready to train and eat like people on the NBC TV show The Biggest Loser, but without cameras following you around 24-7?

You can do a similar plan at home to lose weight, get stronger, feel better, and help lower your cholesterol and blood pressure. It could transform your life -- if you're ready for the intense commitment.

Does It Work?

Choosing healthy foods and getting lots of exercise is a winning combo. You can build strength, lose pounds, and be healthier. But be prepared to work hard and change your long-term eating and exercise habits.

You see the TV cast members' success on the show. If you read the Biggest Loser books, you’ll see how they fared after the show (expect to see lots of success stories).

Keep in mind, though, that contestants tend to be bigger than average and the show’s regimen is intense, so their results may differ from yours. A recent study suggests that the extreme diet and exercise regimen on the show can't be sustained in a real-life setting.

What You Can Eat and What You Can't

You’ll eat small, frequent meals. Most of your food is lean protein, low-fat dairy or soy, fruits, vegetables, whole grains, beans, and nuts. 

It’s based on The Biggest Loser's 4-3-2-1 Pyramid: four servings of fruits and vegetables, three servings of lean protein, two servings of whole grains, and 200 calories of “extras.”

Most foods are low in calories but high in fiber, to help you feel fuller longer. By eating five to six small meals and snacks, you’ll keep your blood sugar and hunger in check.

The diet recommends drinking 6-8 glasses of water a day and avoiding caffeine.

Healthy Recipe Finder

Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.

Top searches: Chicken, Chocolate, Salad, Desserts, Soup

Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

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