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The Biggest Loser: The Weight Loss Program to Transform Your Body, Health and Life--Adapted from NBC's hit show. LOSE BIG! On The Biggest Loser, NBC's Hit unscripted show, overweight contestants team up with trainers to shape up and drop pounds. Millions of viewers have seen and been inspired by the radical changes in contestants' bodies. Now, for the first time in this companion book, the secrets are out!

Excerpts from the book:

Matt H:
Slow down your eating and you'll feel more satisfied. Some ideas: Cut your meat into thin slices, and then cut again. Take smaller bites. Play with your food. I'll sit there and move it around, for example. Relax and enjoy your dinner.

Sit down at the dinner table when you eat; don't stand up. People eat more when they're standing up.

Learn to work around exercise-related injuries. While I was on the ranch, I pulled muscles on both my quads and my hamstrings. Before, those injuries would make me quit and set me back for months. But I learned that if I can't exercise my legs, I can still exercise my back, arms, or my abs. A little injury doesn't have to affect everything.

Kelly Minner:
Forgive yourself if you slip, then move on with a can-do attitude.

You control what you do.

Put yourself first.

When a craving for something fattening comes on, find an activity like reading, exercising or calling a friend in order to distract you until realize you don't need that particular food.

Give yourself non-food rewards such as a pedicure, a massage, or new clothes. Believe in yourself and your ability to succeed.

Make friends with fiber. Not only is it good for digestive health, it fills you up so you don't get hungry as often.

Carry healthy snacks with you so that when you get hungry, you wont cheat.

Ryan B:
Don't get overwhelmed by the amount of weight you need to lose. Take it one day at a time, one pound at a time.

Shannon:
Watch The Biggest Loser! Seeing Season 1 was a motivation for me. I was a fan, and I connected with a couple of the people. It wasn't a magic, before-and-after transformation. You saw them every week, changing before your eyes and doing it in a healthy way. I thought to myself, "If they can do that, there's no reason why I can't do that, too."

Never lose sight of what you want. I've lost 39 pounds, but that's not where I need to be. I have so much more that I want to do.

Don't fall for low-carb diets. I did lose a lot of weight - 60 pounds - on one those diets. I felt great until I introduced carbs back into my diet, and 257 pounds were the result. I just can't see living the rest of my life not being able to eat another piece of bread. There has to be some compromise somewhere. The Biggest Loser Diet is something realistic that I can do all my life. I'm happier doing it this way.

Pick something you like to do and stick with it. At the ranch, we had the opportunity to try out a lot of different equipment, so I know that I don't like stair-climbing machines. That would never be my equipment of choice. I prefer doing the treadmill, and I'm into jogging.

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