Skip to content
My WebMD Sign In, Sign Up

Weight Loss & Diet Plans

Font Size
A
A
A

Biggest Loser Winning Workout and Meal Plan

Want winner Helen Phillips's secret to weight-loss success? Check out her winning workout and meal plan, and start losing today

Helen Phillips's 5-a-Day Meal Plan

 

Total calories: about 1,800 to 2,000, which Phillips tracks by weighing her food and logging everything she eats in a food journal.

Breakfast:

  • 1 cup steel-cut oatmeal with cinnamon
  • 2 egg whites scrambled in Pam
  • 1/2 cup fresh blackberries, blueberries, or strawberries
  • Coffee

Snack:

  • 6 to 8 oz. nonfat yogurt with fresh berries (or fresh-frozen berries without sugar) or
  • Carrot sticks or cherry tomatoes with 1/4 c. hummus or
  • 12 to 15 raw nuts, like almonds or walnuts

Lunch:

  • Salad: A variety of lettuces tossed with cucumbers, tomatoes, and other veggies
  • Sprinkling of blue cheese, feta, or raw nuts
  • A few pieces of shrimp or 3 to 4 oz. chicken breast
  • Raspberry vinaigrette

Snack:

  • Strip of turkey bacon with apple slices or
  • Half a small whole wheat bagel with light cream cheese

Dinner:

  • Seafood (orange roughy, shrimp, or salmon) with stir-fry vegetables cooked in water with herbs or
  • Chicken kabobs (on the grill, loaded with vegetables) or
  • Marinara sauce with ground chicken breast and whole wheat angel hair pasta
  • Sparkling water with sliced citrus fruit or strawberries
  • Fruit smoothie: Fresh or frozen strawberries and peaches blended with a little natural sweetener (stevia) and almond milk

The Winning Workout

 

Phillips normally arrives at her local gym between 6:30 and 7:00 a.m. and works out for about two hours. "I like to get to the gym early, before I have time to make excuses," she says. "But if I don't make it in the morning, I go in the evening. I want my muscles to stay toned, so if I have only an hour, I'll split it between cardio and weight lifting."

Cardio: One hour, five or six days a week (treadmill, stair stepper, spin class, or swimming). Her treadmill settings: Incline 3-4; speed 5-6 mph. Tip: "If you can't run at first, set the incline at 7-8 for 10 minutes to get the sweat going, then lower it. You'll be running before you know it. That's how I started."

Weights: One hour strength training every other day, both upper and lower body
Arms: Bicep and tricep lifts using 15 lb. dumbbells. Deadlifts with a barbell loaded at 60-70 lbs.
Legs: A machine circuit that works the calves, thighs, and glutes
Abdominals: A combination of yoga moves and crunches on the mat

Additional Activities

 

Running: "Some days I run to the gym and back. It's about two miles from home. I never imagined I'd have the stamina for running, but now I've done a full marathon and two half-marathons, and I can't wait to run another one."
Walking: "I love to walk. I wear a pedometer and set it to miles. If I'm almost home and I've gone nine miles, I'll make it an even 10. Wearing a pedometer helps you push yourself farther."
Cycling: "As a family we bike on trails near our house. Sometimes we go for 25 miles and take a picnic in our backpacks. If you're nervous about biking, get out and walk the bike trails instead and enjoy nature."

Today on WebMD

vegetables
Video
feet on scale
Blog
 
Woman looking at reflection in mirror
Article
Hot cup of coffee
Quiz
 
pantry
Video
butter curl on knife
Quiz
 
eating out healthy
Article
Smiling woman, red hair
Article
 
6-Week Challenges
Want to know more?
Build a Fitter Family Challenge – Get your crew motivated to move.
Feed Your Family Better Challenge - Tips and tricks to healthy up your diet.
Sleep Better Challenge - Snooze clues for the whole family.
I have read and agreed to WebMD's Privacy Policy.
Enter cell phone number
- -
Entering your cell phone number and pressing submit indicates you agree to receive text messages from WebMD related to this challenge. WebMD is utilizing a 3rd party vendor, CellTrust, to provide the messages. You can opt out at any time.
Standard text rates apply
thumbnail_woman_tossing_spinach
Video
lunchbox
Article
 
What Girls Need To Know About Eating Disorders
Article
teen squeezing into jeans
fitfor Teens