Elfin Recite

Bob Harper, who was a trainer for 20 years prior to joining The Biggest Loser, believes the brain is the most powerful muscle for weight loss. “I know that this struggle always has an emotional component,” says Harper. “Losing the weight isn’t all that hard; it’s about under¬standing your relationship with food and taking control of your life,” Here are his top tips.

Ask yourself a question: “Are you ready to change your life? That’s the first thing I ask my clients. They have to decide for themselves if they are serious about committing. They have to intellectualize it and see the path ahead of them as a long-term thing.”

Treat calories like coin: “I’ll limit a 400-pound guy to 2,200 calories a day. I tell him it’s like you have a bank account with 2,200 calories in it. You can eat whatever you want; just don’t go over the limit.”

Eat to program your brain: “First thing I tell my people is that they’ve got to eat to lose weight. Eat every 4 hours. They know they have to eat within the first 30 minutes of getting up in the morning to set their clock accordingly. And that first meal has to have a good balance of protein, carbs, and good fats.”

Learn to cook: “If you are cooking your own food, you know exactly what you’re putting in your body and how proper fuel makes you feel,” says Harper.

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