It probably doesn't surprise you to know that I am a religious "Biggest Loser" viewer. Each season I am amazed with their transformations not just physically, but mentally, and emotionally as well. This show has helped hundreds of people change (and possibly save) their lives. It has inspired vast numbers of people to see these contestants reach goals that may seem impossible and realize it may be possible in their own lives. As a personal trainer I love to see this! However, while I am an avid viewer doesn't mean I am a 100% fan of this show. I seem to have a love/hate relationship with it and I will explain why.

Many times during the season I hear clients ask me why the contestants often lose between 8-15 pounds a week, while they themselves struggle to lose 1-2 pounds each week. These clients seem to think they are doing something wrong or are not on the right track with their program, which is often untrue. In fact, the show has the tendency to foster unrealistic expectations on the healthy pace of weight loss. Healthy, sustainable weight loss should occur at about 1-2 pounds per week.

There are a few reasons why the Biggest Loser contestants are able to have such drastic and atypical results. First off, most of them begin morbidly obese with one or two hundred pounds to lose. Therefore, their body "gladly" drops weight initially since they are so far from their ideal body weight. Their body responds quickly to exercise and healthy diet.

Secondly and probably most important is that the contestants live on the campus for four months. Away from their families, not working, have their meals 100% planned for them, have several trainers work with them for hours a day on the best workout equipment available. Obviously this is not a realistic option for most of you since your boss and family may not want you to move away for four months!

Another misconception the show may give about fitness is some of the extreme challenges the contestants must face while the trainers are screaming in their faces. Running marathons with little training and walking up escalators for hours probably doesn't appeal to you, nor does the thought of Jillian Michaels calling you a wuss. People often ask me at their first session "Are you a Jillian?". Most people on the planet would not like to take on such challenges so they put off starting a more reasonable program, since they may think "that is what it takes to lose weight. And clearly you do not wish to end up in the hospital as several contestants have when starting their high intensity regimen. Oh and did I mention that about 75% of the contestants gain back significant weight because there was no way they could sustain their diet and exercise programs in the "real world".

So let me explain why 1-2 pounds per week is the right way to go. It matters less how fast you can shed pounds but more about taking less drastic measures to lose the weight more slowly and keeping it off. By aiming for a much greater speed of weight loss, you can end up attempting to reduce your calorie intake by too much. By doing this, you may see rapid weight loss at first, but your body will begin to rescue your lean body mass and will then burn less to maintain itself. As a result, you may see the well-known "yo-yo effect" and can end up weighing more than you did originally once you eat normally again.

The real key is to be able to continue your weight loss until you reach a healthy weight, and not by losing it as fast as possible regardless of the risks involved. In doing so you will be more able to stick to your weight loss plan by seeing gradual and effective results, and will learn how to maintain that healthy weight in the process. A good plan is to introduce a calorie deficit of 500 to 800 calories a day, and increase your physical activity levels to add more daily calorie burn. To help you do keep track, it would be wise to keep a diet and exercise journal.

In summary, instant gratification is what we are looking for and accustomed to in our society. But try to take a different approach in your weight loss journey. Slow and steady wins the race!!