I’ve been exercising for YEARS and all the while struggling with NOT losing weight. So, after exercising this past year for an hour a day, 6 days a week, I upped my exercise to 1.5 hours a day, 6 days/week. My calories are supposed to be between 1600 and 2000 cals a day, but I struggle to hit inside that range. I feel like I am stuffing myself if I go over 1400. In the three weigh-ins I’ve had, I’ve lost 8 pounds. We’ll see if my luck holds out, next weigh in is tomorrow!

Hi Bob,
Any info for breastfeeding moms who need to lose weight? It seems difficult and daunting to try and balance calories to lose weight and also have enough so milk supply does not go down.
Thanks!

Great advice, Bob!

what are complex carbs???? otherwise a lot of fruit and veggies are keep to losing weight

hi Bob,

what exactly are healthy fats?

Well, I just have to say… very true and exactly what I have been doing over the past 6 weeks. You have been very instrumental in helping me to focus, change my lifestyle, and exercise for the first time since college. I was a super jock in high school and college, but I kept eating when I stopped exercising. Now at 40 years old and at my worst of 342.6 lbs. I decided to make a change… not to diet, not to fast, not to try it, and not to just roll my dice. No, I make the decision along with the great encouragement of my wife to change how I look and eat food. Also, I use your Biggest Loser: Cardio Mix. It has helped a man who was too discouraged by many video to do it. Also, I take it with me when I travel on my iPhone! Thank you for being encouraging and to possibly keep my 3 sons’ dad around a little longer and hopefully enough to see their sons’ grandfather play with them. Honestly, my doctor said that I had about 2 years before it would most likely be over (i.e. stroke, heart attack, diabetes, etc.). I keep listening to you in the video and feel like I connect with you. It is probably an old story, but I hope you never get tired of helping folks like me who thought it was over. I was 342.6 lbs at my worst. I recently weighed in at 318.4 lbs. Wow. I have not been at this weight in a long time. My goal is to break 300 by the end of February 2010. A little at a time. Small steady steps. God bless you for your encouragement.

Hey bob! This year is gonna be my year! Just like Robert I, I too turned 40 (last month). I started my new lifestyle change Jan 4th, I started out at 323 lbs. I’m down to 295 in 4 weeks. Just by watching what I eat, portion sizes, and excersizing. I use to drink 3-4 32 oz of pepsi a day , skip breakfast, skip lunch, then eat dinner later which would be something quick and easy, so I could start helping my 2 sons with homework. I have alot more weight to loose, and i do not expect it to come off over night, but I’m seeing results and that counts. I’m hoping when I go back to see my doctor in march my sugar is lower, my cholesterol is under control and blood pressure is better. Boy, sounds like my health is a mess. I’m changing it tho. O forget to mention after 7 years of smoking a pack a day, o yeah i quit. Cold turkey!!! I want to be around to watch my sons grow up. Thank you so much for all you do.

Hi Bob,
Thanks for your website, and for your inspiration on the Biggest Loser. It has become the one show I have to make sure I see every week. It proves that it really is possible to be dedicated and lose a LARGE amount of weight. And it helps to know that it will not happen overnight, as you say. I wish it would happen that way for me, but huge changes take time to implement. Thanks again!

Wow Bob – I really hope you get to read this because you have really helped me change my life. This post is great and echos a lot of what you talked about in your book “Are You Ready?” I began my weight loss journey (for the last time) this last October, 2009. My highest weight was 234 pounds. I picked up your book and began preparing my mind to change my life. I remember feeling just as I had felt at the beginning of every other “diet” I had tried in the past – like a failure, but hopeful that this time would be different. I truly believe that you helped that become a reality. This time has been different? Why? Because I prepared my mind and helped set my “inner compass” before I tried to do anything else. I forgave myself for the past and became determined to change the future. I identified all the excuses I had used to allow myself to quit and developed mottos to counteract them, like “I don’t have to be on a motivational ‘high’ to do what I know I need to do”. Anyways, it would be a dream come true to meet you some day – you are one of my biggest heros. With your insight and inpiration, I truly am a different person than I was 5 months ago. Today I ran 4 miles straight, and burned 3,000 calories for the day. I work out 6 days a week and eat healthy, organic meals 4-5 times a day. I’ve lost 3 pounds a week consistently since I started. I’ve dropped 13% body fat and gained 13 pounds of muscle. I am currently 193 pounds and almost half way to my goal of 145. Thank you so much for helping me change my life.

Thought I’d give Bob a hand and answer some of your questions:
1. Complex carbohydrates are found in fruits, vegetables, nuts, seeds and grains. Some examples of foods high in starchy complex carbohydrates include bread, cereal, rice, pasta, potatoes, dry beans, carrots and corn. Green vegetables like green beans, broccoli and spinach contain less starch and more fiber which is better for weight loss, if that’s your goal.

2. Healthy fats include monounsaturated fats primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds and,
polyunsaturated fats primary sources are sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish.

Hope this answers your questions!

Hi Bob,

Can you please help me I was inspired by both the biggest loser and the Biggest Loser Game. I completed the game of course winning however I went to the doctors as when I was completing lunges and even stair walking my knees would make a clicking noise so i got them checked out.

I was adivsed to just walk briskly or swim (which I cannot do) to prevent further damage. I am worried that i will now become bored with this routine can you please offer any exercise routines that would be suitable for me.

I have lost 20llbs so far but still have 90 to go and am beginning to feel deflated.

Thank You

Nickie

I’m a big believer in not dieting. I began my lifestyle change the day after Christmas. I was at 220 lbs at 5′6″. I work out every morning with Wii Fit Plus yoga, strength training, and Wii EA active (rotating the different programs/estimated workout time is 30-40 minutes a day), plus I try to walk one to two times a week and depending upon weather and resolve, three times a week. I am now at 207.9 lbs. My Crohns acts up less and I feel so much better. I’ve been enjoying the Biggest Loser program and even tried Curtis Stones recipe with the chicken and honey mustard. Delicious!

Bob, do you ever feel bad about having to extol the virtues of meat and animal products on the show? You are a vegan, aren’t you? I don’t think you’ve ever made any references to being vegan, but I recall Jillian on her radio show saying that you are.

Katie, I don’t think you’d want that to be the focus on BL. If he is a vegan, that is his personal choice. I enjoy watching him and Jillian and though I don’t agree with him spiritually, he has a vast array of knowledge and great insight when it comes to fitness. I have enjoyed watching him, but I know if he pushed the vegan lifestyle, I would not enjoy it anymore. It would be yet another attack on the meat-eaters and hunters of the world. Let’s keep focusing on the reason for the BL–Mostly great people from different backgrounds realizing how much they want their life to change, and having the courage and the fortitude to change. No insult meant, btw. )

Congratulations to everyone on the progress you have made!

I ate a vegetarian diet for over 10 years; I currently eat fish, poultry, buffalo, and wild game. As a former lacto ovo vegetarian (includes milk & eggs ~ but nothing with a face) I think it’s important for me to weigh in

Every action has a result and we are all working toward more frequent good results. However, we must be honest with ourselves about our choices.

Our American diet is too high in animal proteins; even the “low fat” variety. We tend to eat meat with every meal and in much larger servings then are good for us. If we all ate one vegetarian meal everyday we would eat plenty of protein, get more fiber and get a better variety of nutrients while ingesting fewer calories. Nikole ~ BL has suggested the inclusion of vegetarian meals in a healthy plan. Supporting vegan and vegetarian meals is NOT an attack on hunters & carnivores. our early omnivore ancestors are more of what they gathered then what they were able to hunt…plus they were more active.

I just wanted to say that every time I hear you say “it’s all about diet & exercise” on TBL I wish you would say “It’s all about correct nutrition and exercise”

Diet is that big scary word that people hate. Only after I learnt about what to eat did I realize it’s not ‘a’ diet, but I ‘my’ diet (what I eat). Before that I always thought ‘diet’ meant food restriction and stopping eating anything tasty. That’s why I avoided it, because I knew I couldn’t be on a diet for the rest of my life.

When I changed how I looked at food and learnt that it’s a fuel source, I only then realized what nutrition meant. I don’t eat like I used to because I am aware of carbohydrates, fiber, lean protein, essential fats etc. I know about processed food and it’s effect on my body. That makes me avoid it because there’s no benefits from eating it, fuel wise.

Thanks for what you do Bob. You really do change lives

Thanks, Bob. I just bought the Biggest
Loser Cardio Max DVD and I love it. You keep me motivated to keep going.

dianne, just wanted to tell you a woman’s calories should not be more than 1200 a day. Bob, I love the show I learn so much I have lost 23 lbs so far.

Melissa, I never took BL as an attack on carnivores. I was responding directly to a comment made by someone who seemed to want to turn it into that. I watch BL because I enjoy the tips, the recipes, and I enjoy seeing how much people’s lives are changed by it. In fact, they seem to eat well balanced meals.

Just bought some Extra Sugar Free Gum and thought of you! Strawberry Banana and Berry Smoothie….so good!

Thank you Bob, for the encouragement and wealth of information you provide to us. My workouts include Boot Camp and Weight Loss Yoga, as well as other workout DVDs (I try to vary my workouts).Will have to purchase Cardio Max in the near future. Sounds like a great DVD, from what Culleen posted, above. Excited about the journey I am on to better health and fitness. I look forward to each new day, and challenge, presented to me. Thanks again for the challenges, and encouragement/information, Bob. God bless each, and every one of you!

Bob is right when he says to eat every 4 hours.It dont have to be a big meal but make sure your getting your fruits,fiber,veggies and water.This will fill you up fast and it is much better for you.Plan your meals ahead of time and keep track of what you eat.
Drink,drink and drink.You need water or non caff drinks.Drinking water is the best way to move that water build up out of you.
Bless you bob for your great work and im off to do my max.
Starting wt 278.5
currently 230.6 and feeling blessed.

I am having trouble getting off my butt. The only time that I really can exercise is early in the morning before I shower and get the kids up and ready for school and daycare. My husband does a lot to help with the kids in the morning too; I don’t do it alone at all. I did exercise a few months ago early in the morning but pulled a muscle or ligament or something (had A LOT of pain) in my hand/arm and just didn’t get back into the groove. I didn’t feel great after exercising because I needed a little something to eat before I exercised. I read somewhere that eating a banana would do just fine. I ate half a banana a few mornings and that did the job. What other foods/drinks can I eat/drink (quick fixes)early in the morning just to get through a workout and not feel bad?

Katje – he’s a vegetarian, not a vegan.
And Pam, you said women should only eat 1200 cals a day – that’s incorrect. It’s the amount you should eat *to lose weight*, not maintain. the amount of calories that you should eat to maintain a healthy weight is purely dependent on how active you are and what your BMR is.

We miss “The Biggest Loser” SOOO much! Can’t wait til it’s back on, after the Olympics are over, next week! Biggest Loser, the trainers and contestants are so inspiring, and encouraging!:)We learn so much by watching that show. Thanks to you, Jillian, the contestants and all involved in the show, for teaching us all so much, that we can benefit from, and change our lives for the better.

Did Boot Camp with the BL Boot Camp DVD, on Saturday, and again today! LOVE IT!!!!!

Have a great day!

Great advice, Bob!

I started my journey 2 years and 2 months ago! I have lost a total of 151.3 pounds by changing my eating habits and exercising! There are more pounds to lose but I am on my way to a more healthy me!

Bob,
You truly have inspired me over the past year watching Biggest Loser. Last Nov (2009) I was 309 lbs and my weight was climbing. I decided to get off the couch and do something about it. I began working out 6 days a week, doing cardio (30 minutes on the elipitcal, bike and treadmill) and keeping my calories to 1200 everyday. Now I am 58lbs lighter, feeling absolutely better all over and off 9 medications. It is incredible. Last week I started lifting weights 3 days a week (Tues, Thursday & Saturday). I have been at the same week now for two weeks. I have increased my workout time to 2 hours daily. Today, my bodybugg read: 1350 calories consumed, 95.6 grams of protein, and 2929 calories burned. Today, I did the elipitcal for 20 minutes, HR avg 141, Mets 5.3, distance .6 effort level 5, PI:13; treadmill: HR avg 113, Mets 4.5 60 minutes, 2.7 miles distance, PI: 14 and Treadmill: HR avg 106, Mets 3.6 time 40 mins, 1.7 distance and PI=11. Couldn’t get on the bike because the gym was too busy and I was out of time. Need some help figuring out what to do next. Never hit a plateau that lasted this long. Please give me some advice. Oh, my knees are bad is why I don’t run – I did try and was out 1 week because of it. Doctor’s orders. Any help and advice would be helpful.

I had a knee replacement approximately 6 months ago. What are the best excercises I can do to help with weight loss? I am afraid of large amounts of water, so swimming is out of the question.

Bob, you give such great advice. I have got way off track when it comes to my weight loss, between raising 3 kids on my own, going to school, and working, I find it hard to come up with the time to go and work out. I have the Wii Fit plus and plan on buying The Biggest Loser for Wii as soon as possible. I am hoping with that and increaseing my water intake ( lord knows I don’t drink enough)I hope to get right back on track.

Hi Bob ,

My name is Karen Redmond and I am from Ireland,First just let me start by saying you are amazing and so inspiring . ,Well I am 29 years of age and am a mother of 3 children . I am 5f 1″ I weigh 9 stone and 7 lbs , I have lost 3 stone over the past 3 years ( i know it took me a while )but now for the past few months I have been stuck , I just cant get passed 9st7lb .My goal is 9 stone , I know its only 7lbs but its just so hard . Can you give me any advice ?I would really appreciate it .

Thanks Bob .

-35 female-5ft 9in, 135lbs, have Peripheral Neuropathy in legs. Any suggestions on fitness – PLEASE. Doctors have stated no running, biking or excessive walking!!!!!!!!!!!!!!!

To Bob Harper Only:

Hi, Thank you so much for being YOU! Your advice is so right not just for weight loss, but for life. I have been searching for the answer for what to do with pain when you just don’t have anywhere else to put it. My pain too was from near infancy. I have taken small steps toward the answer, but stated it so clearly, “see the pain, don’t be it.” Thanks for showing me a door. I am walking through it, in baby steps.

Continue to be blessed as you bless so many you amazing son of God.

Nikole, to be clear, I wasn’t suggesting that TBL should attack anyone–I was curious about Bob’s own personal convictions. There are certain product placements and other segments that Jillian refuses to do based on her own personal convictions.

Well after over 6 weeks of working my butt off…..6 days a week,40 mins cardio, 30 mins strength training results are finally beginning to show….woo hoo!
My struggle has not been with watching my food intake but with actually eating, after years of basically starving myself it’s been a real struggle to make sure I am getting the right amount of calories per day.
Not sure where the 1200 a day for a woman comes from since we are all different & need to figure out our own needs in a day and create the proper deficit.
Either way I just want to say Thank You to Bob as he really is the one that started me on this track FINALLY!
I have found his book very inspiring and helpful, now I have to return it to the library
Good Luck everyone!

Hey Bob!

I think what you do with the people on the Biggest Loser and in general is fantastic. I applied to go on the show back about six years ago, but obviously did not get chosen. I did get inspired by you and what everyone was doing on that show. I kept saying I was going to do something, but I couldn’t put myself first (which you mention in the video). Well my dad has bad health and had a heart attack and it opened my eyes to the point of realization that I don’t wanna be like that.

So my 24 year old, 293 pound body decided it was time to change. I got some of the BL DVD’s and books and changed my eating habits. It was a slow process, but you always say it isn’t about quick fixes. Well here I am two years later, down 105 pounds at 188. I went from a size 24 jeans to a size 12, a XXL shirt to a Medium, and I am training to run the Broad Street 10 mile run in Philly with another former fat friend and the Virginia Beach Rock & Roll half marathon. I was like if the people on the BL can do it, so can I. So thank you for inspiring me and helping me even though I have actually never met or talked to you. You are an amazing trainer and I hope one day I will get the honor of meeting you, but keep doing what you are doing.

You are an inspiration to me, and just from watching you interact with the contestants, when I am working out, I have an inner Bob yelling at me. I catch myself thinking, “what would Bob say right now?” when I am doing something. Thank you for what you do.

~Wendy S.

Bob~

Thank you for all the wonderful advice and encouragement you give to so many people every day. The Biggest Loser is an addiction that I don’t mind having because I get to be inspired by real people doing exactly what I am trying to do with my own life.
You and Jillian are amazing. Yes you are tough but you have to be to break down the barriers that people have to losing weight and keeping it off for life. It’s not just about getting thinner, its about an entire mind, body and soul change, which is hard for most people without someone to push them along the way until they can do it for themselves.
I have struggled most of my life with extra weight, but nowhere near as bad as it became in the last 4 years. I was gaining weight rapidly and went to my doctor several times before I was diagnosed with thyroid disease three years ago. I have packed on, in 4 years, a total of 70 pounds to my 5 ft 4 in frame.
I know its time to make a change. I was at my highest ever weight two months ago at 254 pounds. I have lost 16 pounds so far, and now I am able to incorporate more exercise into my daily routine, as well as, my daily meditation session. What’s good for the mind is good for the body and meditation really brings my mind into focus.

My next purchase is going to be a Brita filter system for my faucet and a FilterforGood bottle. While we are being good to our bodies we are also respecting the environment. A win win situation.