latimes.com/features/health/sns-health-fitness-bob-harper-tips,0,7764809.story

latimes.com

8 Tips From 'Biggest Loser' Trainer Bob Harper

Follow these easy steps to boost your fitness.

Wendy Zang

MCT

November 18, 2009

Advertisement

Grandma's pie, stuffing with bacon and ladle after ladle of rich gravy -- clearly this is the perfect time of year for a reminder on healthy eating.

Bob Harper, trainer from the NBC show The Biggest Loser, has teamed up with the nonprofit Grain Foods Foundation to promote a balanced approach to nutrition and health.

Here are some tips from Harper:

1. Getting at least 30 minutes of physical activity each day is essential and easy. Climb the stairs instead of taking the elevator at work. Park in the farthest spot away at the shopping mall (except at night) and enjoy those extra steps. Play sports with friends. Tennis, basketball and golf will keep you active. Take advantage of nice weather and go for a swim.

2. Don't try to change everything all at once. All change is difficult, so it's important to do it gradually. Allow your body and mind to adjust to a new routine. Trying to make every diet and exercise change all at once can be overwhelming and difficult to stick to.

3. Eat breakfast. It's important to eat something within 30 minutes of getting up in the morning to boost your metabolism.

4. Eat every four hours. Eating regularly keeps your metabolism in check and prevents you from getting too hungry, which could trigger bad food decisions.

5. Water, water, and more water! Water keeps everything moving through you. It also enriches your skin and will help you lose weight by making you feel fuller. Drink as often as you can. Don't wait until you're thirsty to avoid dehydration.

6. Having a workout partner can be a great way to keep you going. If you make plans to meet at a certain time, you hold each other accountable and are less likely to skip the workout.

7. Increase the intensity of your workout. If you are walking on a treadmill, raise the incline. It will increase your calorie burn significantly.

8. Find five minutes in your day to meditate. You can do it anywhere. It can be a major stress reliever, lower blood pressure, improve concentration and blood flow.