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'Biggest Loser' guru Bob Harper reveals which weight loss secrets work

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It's that time of year. Many of us are trying to figure out how to achieve our New Year's resolutions to lose weight and get fit. Known as the longest-enduring trainer on "The Biggest Loser," Bob Harper talked with the Los Angeles Times on Jan. 3 about his biggest recommendations for achieving your slim-down goal in 2014.

Do you feel that you've failed if you don't meet the extreme weight loss scores of those on the reality show?

"People can never try to compete with the numbers they see on 'The Biggest Loser,'" Harper declared.

"It's not a real situation. It's reality TV on steroids. Everything is so enhanced. You use the show as a motivational tool, but not as a way to compete from home."

So what should your goal be? Bob suggests one to two pounds a week. However, if you feel that a jump-start would motivate you, he recently appeared on Dr. Mehmet Oz's talk show to talk about his new book: "Jumpstart to Skinny: The Simple 3-Week Plan for Supercharged Weight Loss" (click for details).

Depending on your starting weight and height, Bob says that you can use that plan to lose up to 20 pounds in 21 days. The plan provides quick ways to burn more calories, such as creating meals that are comprised of 40% healthy carbs, 40% lean protein and 20% healthy fats. Over the years, Bob has exp

In addition, use these tips from Bob to attain your weight loss goals:

  • Make a commitment and stick to it. "Never for a minute think it's going to be easy because it's not. ... It's going to be boring and monotonous at times," warns Harper.
  • Weight often. "If you're trying to lose weight, you need to get on a scale every day or every couple of days," Harper says.
  • Keep a food journal to see what's working - and what's not.
  • Look for non-scale achievements, too. "Maybe those jeans aren't quite as tight."
  • Set an achievable goal. "How about: 'I'm going to work out three times a week no matter what.' And then stick to that," Harper said.
  • And when it comes to eating too much, no amount of exercise can compensate for it. "Diet is the most important element when it comes to weight loss," says Bob.
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