The Biggest Loser winner Ali Vincent shares her tips.
1. Put yourself first. I’m a giver, to a fault. But from being on the show with my mom, I learned I had to stop trying to take care of her and focus on me.
It’s probably one of the hardest parts of weight loss—realizing that before you can give to others, you have to give to yourself.
2. Change your perspective. Let’s say you have a job you don’t like, but you need it to pay your bills. Shift your mind-set: learn to love the “why” of the job—you’re supporting your family!
When my mom and I were eliminated from the show at the end of the fourth week, I could have thrown in the towel. Instead, I reframed the situation and decided I would become the unofficial Biggest Loser.
Don’t focus on the reasons you can’t accomplish a goal—focus on ways you can.
3. Celebrate without calories. On my birthday, instead of going to a restaurant and feeling tempted, I invited a group of friends to an exercise class to sweat with me!
Maybe you choose to spend the day swimming at the beach with your kids or take a tango lesson with your husband.
4. Don’t make exercise routine. Try everything! I Spin, swim, kickbox, lift weights—I think that’s how I not only lost weight but also created a strong, toned body. >
The key is to stay active: Go for a walk with your kids or your dog, throw a ball around—whatever you enjoy. I bought a hula hoop, and I love it.
5. Think of food as fuel. Some people say not to eat after a certain time or to eat very lightly at night. Instead, I think about what I’m doing after I eat: If I’m going straight to bed, I’ll have a lighter dinner; if I’m going to aerobics, then I’ll fuel my body to get me through that class.
6. Break goals into small steps. In May, I did a half marathon with Team Prevention in Cincinnati. I planned to walk a mile, then run a mile for the length of it. But at mile 3, I felt good and decided to run another—and then a few more after that. At mile 7, I thought,You ran half—why not keep going? And I ran the whole way.
I have that internal conversation for every task. Even today, the thought of running an hour on the treadmill feels daunting, but I break it down into smaller increments that I know I can achieve and then reevaluate after each one.
7. Push your limits. I felt mentally and physically depleted at times at the ranch, but I learned what I could endure, and that gives me strength today. For years I heard people talk about how hard it was to hike Camelback Mountain, which is near my hometown in Arizona. I was nervous about trying it but thought, What’s stopping me? It was challenging, but I put one foot in front of the other and did it. All of that fear was for nothing. It’s the same with weight loss: Shedding 100 pounds feels like Camelback Mountain, but you can do it if you take one step at a time.
8. Eat well-balanced meals. I’m a plain Jane when it comes to food, but I stick to what works for me:
Breakfast
Hard-boiled eggs, whole wheat toast, and coffee with nonfat milk and sweetener. Sometimes, I’ll spread a wedge of Laughing Cow cheese on my toast.
Lunch
Sandwiches are my go-to meal—I load them up with veggies so they’re big and satisfying.
Dinner
At home, I make fish tacos or grilled halibut. When I eat out, I order grilled chicken with vegetables—simple and available everywhere.
Snacks
I carry almonds, apples, and clementines or packets of protein powder for a low-cal boost.
9. Create a workout schedule. I hit the gym 5 days a week—and make sure I’m covered in sweat:
Strength-training 3 days a week:
I do a full-body workout, but I alternate between “push” muscles (such as chest and triceps) and “pull” muscles (back and biceps) each workout.
Cardio for an hour, 2 days a week.
I’m never just doing the same thing. On the treadmill, I walk and run at different speeds and inclines; sometimes I walk backward or sideways.
I’ve made a list of reasons why I want to lose weight to help keep me motivated. So here they are.
1. I love fashion. And I would love to be in style. But with this weight, it’s a barrier and limitation. I’ve always adore people that have good sense in fashion and think how lucky they are they have such great body to be in style. I want to be one of that lucky people.
2. I want to wear anything I want without being judged that that attire makes you look huger and such. I love belts and stripes!
3. I love photography. I like to take pictures and BE in pictures. But I hate the way I look in pictures and that always leave me in revolting feeling. I hate that I have to untag myself from my friends’ pictures because I don’t look good as they are.
4. My friends are all pretty. And they always get the attention. and it’s not that they always bully me of being fat and such. they are extremely nice and supporting. It’s just me that feel I’m the troll doll among of Barbie dolls.
5. I want to be that lucky person that can eat whatever they want without worrying of getting sick.
6. I always hate myself whenever I pass by a mirror. I just feel “oh this is what I look around people it’s ugly”. Then my self-esteem would drop down like dominoes.
7. I love lazying around. But people always judge me I’m lazy that’s why I’m so big. I want to change that and oh, fuck that people.
8. I don’t want to feel the spare tire or muffin top whenever I sit. It’s uncomfortable.
9. I want to do whatever without people stopping me because I’m big. “You can’t do monkey bars because you’re big. You might fall off and get your bones crack” oh listen I will change myself and show you I can do that without falling off.
10. I want to be able to fit smaller spaces. People always mock me for not being able fitting into smaller spaces.
11. I don’t want to jiggle anything whenever I move. It’s funny yet embarrassing XD And I don’t want to feel that I’m going to break something I sit or stand on. It’s a scary feeling.
12. I want to feel comfortable when telling people how much I weight and what clothing size in the store. and I don’t want to be labelled as XXL, XL and L girl anymore.
13. I want to be fit and healthy. I want to be able to run and jog without getting tired so quickly. I want to be one of the survivors during zombie uprising. Okay this is silly.
14. I don’t want to get ill at a young age and regret later because I was oblivious about my current lifestyle.
15. I like change. I would love to change something about myself. I want to show people I can change myself into something better and make them in awe. And losing weight is definitely the change I want to commit.
16. I deserve to feel good. We all do :D
Feel like giving up and then I read this over and over omg it gives me hope.
Love TV? So do I. Try some basic exercise movements while watching TV. It’s better than sitting on the couch and won’t interrupt your favorite shows.
Wall Squats
Stand with your back against the wall, feet a couple of feet away from the wall, preferably facing the TV. Slide down the wall slowly until your legs create a 90 degree angle. Let your arms lay to your side. Try for 30 seconds at a time. See if you can make it through a whole commercial break!
One Leg Squat
Simply hold onto the back of a chair, stand on one leg, and lower into a 90 degree squat. Do 10 on one leg and switch. See if you can do 3 sets of 10.
Crunches
If you’ve got carpet, simply lie on the floor. Otherwise, use a pilates mat or blanket. Lay on your back with your hands behind your head. Lift your upper body with your chin up. Keep your stomach tight and do 25 crunches at a time, or see if you can hold it for a whole commercial break!
Okay, perhaps you’re enough of a realist to know that you’ll never have a six-pack. But exercising your core is still important: Strong abdominal and back muscles are essential for doing everyday tasks, like lifting a 20-pound toddler and putting away groceries, not to mention preventing an achy back and maintaining good posture at your desk. Break out of (boring) crunch mode and work your middle with this Pilates-inspired routine, created by Kit Rich, a Los Angeles–based Pilates instructor. Complete the workout three to four times a week to make the most of your midsection.
Move 1: Knee Fold Tuck
(A) Sit tall, hands on floor, knees bent, squeezing a playground ball between them. (B) Lift knees so shins are about parallel to the floor; extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.
Move 2: Climbing Rope
(A) Sit with legs extended, feet turned out in a V position, toes pointed. Contract core muscles and roll spine into a C-curve. (B) Lift arms and move them as if you were climbing a rope. Twist slightly with each reach. Do 20 reaches with each arm.
Move 3: Side Balance Crunch
(A) Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line. (B) Pull right knee toward torso and right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.
Move 4: Circle Plank
Start in a plank position with abs tight. (A) Pull right knee in and circle it clockwise, then (B) counterclockwise. Keep the rest of your body stationary. Repeat five times, then switch legs.
Move 5: Sliding Pike
(A) Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet. (B) With legs straight, raise hips and draw legs toward hands into a pike position—your feet should slide easily. Hold for one count, then return to start. Repeat 10 times.
Move 6: Oblique Reach
Sit with knees bent and feet on floor. (A) Straighten right leg. Roll spine into a C-curve. Place left hand behind head and extend right arm. (B) Twist body to the left, roll back a bit more (and hold for one count), then come up. Do five reps, then switch sides.
