If you're a fan of "The Biggest Loser," you know that celebrity trainer Dolvett Quince specializes in telling it like it is, whether he's talking one-on-one to a participant about her childhood or motivating his team to move more, moan less. Now he's telling it like it is when it comes to what's required for slim success in a November 2 interview with the Buffalo News.
Exercise acts like glue in keeping you focused on shedding pounds and living a healthy lifestyle, says Dolvett, who originally gained fame as the celebrity trainer for Justin Bieber.
"It’s the glue, isn't it? If you’re not moving, you’re not losing," says the author of "The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss--up to 10 Pounds in 21 Days" (click for details).
What's Dolvett's most important tip when it comes to diet? Vegetables and protein are the king and queen of weight loss success.
"Eat vegetables. Eat lean proteins," he says.
And if you must eat carbohydrates, choose carefully.
"If you’re going to have carbs, make sure they’re smart carbs, not high carbs that will store fat," adds Dolvett.
As an example, he compares different types of potatoes and rice.
Sweet potatoes are smart carbohydrates, while mashed are "high" carbohydrates in Dolvett's view. Eat brown rice rather than white.
"I look at smart carbs the way I look at color. If there’s some kind of color to it, it’s going to be great for my body in terms of the way I process it," he adds.
And what about the "cheat" part of his book's title?
"Cheat once in a while, which means you do it sporadically. You want to have lifestyle; you want to have balance," Dolvett emphasizes.
The statistics point to the dangers of deprivation.
"Ninety-five percent of people who lose weight gain it back because of deprivation diets," he warns.
And what does the diet wizard eat himself? Here's a day in the life of Dolvett's diet:
- Breakfast: "There’s this (cereal) brand called ‘Love Crunch.’ There’s two flavors I love and I eat that with almond milk. I love almond milk because I don’t put soy in my body – it’s been attached a lot to estrogen. I’m into oatmeal in the morning. I have a travel breakfast: egg whites, scrambled, with spinach and mushrooms, English muffin, turkey bacon."
- Lunch: "I tend to lean toward a chicken sandwich on multi-grain bread. I use avocado for spread instead of mayo. I’ll do a spinach salad; everything I eat, I try to put green in it. I want to add protein to the fiber, which is the spinach, so I’ll add salmon or maybe a chicken breast, blackened."
- Dinner: "A dinner option would be salmon or some fish, and something green. That’s my go-to."
- Snacks: "I tend to eat string cheese. I do this almond-cranberry thing that I like. I take cranberries and mix them with unsalted almonds; just a handful. I love carrots, love hummus. Kale chips."
- Cheat: "Cake. If it’s lemon or carrot cake, and I’ve said this a thousand times, ‘Keep it away from me.' I love it. Love it."
But about that cheat: Dolvett chooses when and where.
"I eat it, I time it. If I’m going to have something sweet, if I’m going to have a bottle of wine, if I’m going to have drinks with friends, I earn it. I don’t do it on Tuesday, Wednesday, Thursday and Friday. There’s a rhyme and reason," he adds.
And the bottom line on diet and a healthy lifestyle: "That’s how you win."
Learn more about Dolvett's new diet book, "The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss--up to 10 Pounds in 21 Days" by clicking here.