5 Weight Loss Tips

1. Record Your Victories

06-biggest-loser-secret-record-victories.jpg

Little acts of courage are performed every day, yet often go unnoticed. But there’s no doubt that they add up and can even inspire you to do bigger things. Keep a log of your little victories. Write down three things each day that you accomplish. “I went to the gym even though I didn’t want to.” “I took care of that huge pile of laundry that was covering the floor of my bedroom.” It only has to be a few sentences a day, but putting a date stamp on it will serve its purpose six months from now when you look back and see how many successes you’ve racked up.

2. Take A lunch "Break"

What I really mean is break up your lunch. One season, we made our cast members walk three miles to Subway, the sandwich shop. They were probably happy to have arrived, but before they could get too complacent, we told them they were only getting part of their lunch—to get the rest, they’d have to walk to the next Subway, another three miles away. You may not have the luxury of getting six miles in during lunch, but you can still break it up. Buy an apple at one place, then walk to another place for your sandwich, then another place for your drink. If you don’t work in a place where you can walk restaurant to restaurant, or if you’re brown-bagging it, split your lunch break in half: Spend half the time—or less—eating, then spend the remaining minutes going for a walk. These healthy salad recipes can make lunch fun again.

What I really mean is break up your lunch. One season, we made our cast members walk three miles to Subway, the sandwich shop. They were probably happy to have arrived, but before they could get too complacent, we told them they were only getting part of their lunch—to get the rest, they’d have to walk to the next Subway, another three miles away. You may not have the luxury of getting six miles in during lunch, but you can still break it up. Buy an apple at one place, then walk to another place for your sandwich, then another place for your drink. If you don’t work in a place where you can walk restaurant to restaurant, or if you’re brown-bagging it, split your lunch break in half: Spend half the time—or less—eating, then spend the remaining minutes going for a walk. These healthy salad recipes can make lunch fun again.

3. Everybody Needs A Mantra

09-biggest-loser-secret-mantra.jpg

Working out is hard; making the right decisions about food is hard. But what if you had a mantra, a reminder that swims around your head providing encouragement and reinforcement. When you think you can’t do that last rep or push-up, when you want to walk off the treadmill at 58 minutes, not 60 like you promised yourself, when you hear that bag of salt-and-vinegar potato chips calling your name, pull out that mantra. If there’s some quote you’ve heard that speaks to you, make it your mantra. Or create your own. Here are a few that might work for you, too: "Whatever you put into it, you’re going to get out of it." "The only thing in life that isn’t hereditary is your attitude." "Fall down five times, get up six." One of my favorite mantras was one used by a cast member named Rod. Whenever he was wavering on working out or about to cheat on his diet, he’d say to himself, “Can’t go back . . . won’t go back. . . . Not this time.” He even got it tattooed on the inside of his forearms.

4. See It, Believe It

10-biggest-loser-secret-see-it-believe-it.jpg

When everyone around you is enjoying pizza and beer, ordering the salad and sparkling water feels like punishment. Remember why you’re doing this. Go into your closet and pull out that pair of jeans that hasn’t fit you in years, and bring them out. Hang them somewhere in your bedroom so that every time you walk in, you can see them. We once had someone on the show that hung the dress she wanted to wear on her refrigerator. Every time she went to get something to eat, she hadto make the right choice. That’s drastic, but a good idea.

5. Move More During The Day

11-biggest-loser-secret-move-more.jpg

Fitness trackers are great for letting you keep tabs on how much you move per day (obviously with the goal being to burn more calories), but you don’t need a fancy gadget to get an idea of whether you’re getting up and around enough. Using a stopwatch or the stopwatch function on your watch or phone, track how much time during your day you spend walking around, climbing stairs, just getting from place to place. I’m not talking about working out; just your regular daily movement. What I like about this is that it turns into a little competition with yourself. Can you do more than the day before? Can your weekly tally beat the previous week? Trust me, charting your movements is going to make you want to move more. Add it to your daily routine. Here are sneaky things your fitness tracker knows about you.