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Bob Harper dishes weight loss tips: Low-carb after noon and go to bed hungry

Bob Harper's book 'Skinny Meals' offers weight-loss, CrossFit, workout and diet recipes
Ballantine Books

Bob Harper said you should always eat protein at every meal and limit carbs after lunch if you're serious about weight loss, Access Hollywood reported.

The "Biggest Loser" star, creator of the Totally Ripped Core workout DVD, shared his fitness tips while leading a group workout in Central Park. “The burpee is the best overall body move to get your heart pumping," said Bob, who's a fan of CrossFit and circuit-training workouts.

Go Low-Carb After Lunch

Harper's other weight-loss secrets include eating more fiber-rich vegetables and limiting carbs, especially in the afternoon. He said you should ration carbs throughout the day, so you eat more early in the day, which gives you time to burn them off.

"After lunch is absolutely no carbs, except from your vegetables," said Bob, author of Skinny Meals: Everything You Need to Lose Weight Fast!

Harper, who has helped hundreds "Biggest Loser" contestants lose thousands of pounds, said he prefers to go to bed a little hungry, and suggested not eating three hours before bedtime. That's better for digestion and weight loss, he said.

I like for you to go to bed hungry. If you've stopped eating about three hours before you go to bed, that's a good rule of thumb. If you feel like you're just still so starving you need something to eat at night, you can have a nice little snack, like a cheese stick with half an apple."

Biggest Loser Will Revamp Rules After Anorexia Scandal

Harper, who has been a trainer on "The Biggest Loser" for the past 15 seasons, recently revealed the reality weight-loss competition will revamp its rules following the anorexia backlash caused by season 15 winner Rachel Frederickson. Bob said producers want to avoid another extreme weight loss controversy.

“After the shock of that weight loss, the producers are in meetings right now trying to figure out how it can be regulated more,” he said. “I think you are going to be seeing new rule. I hope Rachel is good, I hope she is happy.”

The 5-foot-4 Rachel, who previously weighed 260 pounds, slimmed down to 105 pounds and was named the winner of season 15 of "The Biggest Loser."

Frederickson's emaciated body on finale night (Feb. 5) stirred rumors that she was suffering from the eating disorder anorexia or bulimia, but she insisted her weight loss was healthy, and she did not starve herself. Rachel has since regained 20 pounds and now weighs a healthy 125 pounds.

Harper said while it's important to lose weight, it's equally important to be healthy and be able to maintain your weight loss permanently.

“You don’t want to ever go too extreme, because what’s going to happen? You’re going to get burned out," said Bob who also wrote The Skinny Rules. "So you find a certain amount of balance to be able to sustain this lifestyle.”

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