The Top Three Things I Learned on The Biggest Loser

by | Sep 6, 2013 | blog

During my time on the Biggest Loser Ranch I lost a lot of weight, but gained a lot of knowledge. Every day I use the tools I learned to support my lifestyle change… which is actually the first (and most important) concept I learned on the ranch:

1. It’s a lifestyle change

Everyone asks me, what was your diet like? Does this supplement work? What’s the secret? The answers are simple: there is no magic low-carb diet or secret shake. It’s a lifestyle change. I committed to a healthy way of living that included eating healthy and exercising. There is a simple equation I go by to support the lifestyle change:

Calories in < Calories out = Success.

Simple, right!? Changing the calories going into your body isn’t easy though. Learn how to read a nutrition label and make healthier choices at the grocery store. Try to stay on the perimeter of the store while you shop, this is where you will find the fresh, healthy foods.

Veer into the inner-aisles and you’ll find processed food that won’t do you any favors. But don’t forget the other half of the equation, calories out! Make moving more and exercising part of your daily life by planning ahead and finding someone, whether it be a friend, family member or trainer, to hold you accountable.

2. Don’t settle

When you start making progress and seeing results, you’re going to feel amazing. All of a sudden, you can wear that pair of jeans you haven’t fit into for years. That’s enough right? NO! Don’t settle, even after you start to see progress.

Think of what you can accomplish if you keep going and how in a few more weeks, that pair of jeans could become so big they don’t even fit you. It is so important to push yourself beyond your limits (in a healthy way). I promise you will be surprised on what your body can do. There’s a saying I love to repeat to myself when I’m working out:

You have to get uncomfortable in the gym to get comfortable in your skin.

3. Trust the process

While it might seem like magic on TV, no one’s weight loss journey happens overnight. You’re going to experience many bumps, victories, setbacks and memories. One thing I always recommend is to set small weekly goals while living your healthy lifestyle.

It could be reaching 2,000 steps on the NuStep or avoiding all elevators in favor of taking the stairs. At the end of the week you have a sense of accomplishment that can motivate you to get through the next week.

If there’s a morning where you just don’t feel like going to the gym, remember that sense of accomplishment and let that feeling motivate you to get going! You have to trust the process, even if it’s not progressing like you think it should.

There will be good weeks and bad weeks, but when you look back all you will see are the stepping stones that got you to your final goal. Without the ups and downs, I would have never made it!

About O'Neal Hampton

After being diagnosed as a type 2 diabetic and weighing 420 pounds, O’Neal Hampton Jr. became a contestant during the 2010 season of NBC’s "The Biggest Loser." It was then that he was introduced to NuStep. Through the O'Neal Hampton Wellness Foundation, he educates others on the value and importance of exercise and nutrition. O’Neal Hampton Jr. is a NuStep spokesperson.