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'Biggest Loser' trainer Bob Harper: How to enjoy holiday food and lose weight

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It's become one of the biggest conundrums for dieters: To eat foods high in carbohydrates like cereal - or to avoid? If you suffer from FOC (Fear of Carbs), celebrity trainer Bob Harper has good news: You can indulge by timing them right.

Bob is one of the three trainers featured on "The Biggest Loser." He's also the author of several diet books such as "The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin" and "Jumpstart to Skinny: The Simple 3-Week Plan for Supercharged Weight Loss" (click for details).

Can you enjoy the holidays and still lose weight? Yes, Bob told Yahoo Shine. The secret is timing your carbohydrates rather than giving them up.

The reason: "Your body needs carbs for fuel."

Bob advises doing what's called "front-loading." By eating your largest meal for breakfast and having your carbohydrates then, you'll win at weight loss because "you'll know you'll have time to burn them off" with exercise later on.

Your other meals should be ""trending smaller as the day goes on," adds Bob.

And now, about that exercise: If you've watched "The Biggest Loser," you know that Bob believes that working out is key to losing weight and keeping it off. And although you can't join him on the ranch's gym, you can get his guidance through Bob's dynamic DVDs (click the links below for more details):

In addition, experts suggest following the 80/20 rule over the holidays, says Fit Sugar. How it works:

  • 80 percent of the time, focus on eating clean, good-for-you foods
  • 20 percent of the time, indulge

How the math breaks down: If you eat three meals a day, three of those meals every week are your 20 percent cheat meals.

Tip: You can get tips on how to take off the pounds and still have cheat days by reading "The Biggest Loser" trainer Dolvett Quince's new book: "The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss--up to 10 Pounds in 21 Days" (click for details).

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