Bob Harper has been helping people get healthy and reach their goal weight on The Biggest Loser with a focus on long-term, steady weight loss. His new book, Jumpstart to Skinny: The Simple 3-Week Plan for Supercharged Weight Loss, compiles his most effective tips to drop extra pounds fast. This short-term plan is ideal to help you get ready for your next wedding, reunion or vacation. Follow these guidelines to help you lose up to 20 pounds in three weeks.
Below are the rules of Bob Harper’s Jumpstart to Skinny Plan. Follow these rules every day for three weeks. You never have to eat the same thing twice if you don’t want to – as long as you follow the basic rules, this diet’s options are endless.
Bob Harper’s Jumpstart Plan starts immediately when you wake up. Coffee revs your metabolism to help you burn more calories. Studies show coffee is also an effective appetite suppressant. Make sure you choose regular coffee instead of decaf; the caffeine helps with energy and performance. Have coffee up to three times a day.
Take Fish Oil With Every Meal
Bob Harper recommends having 1,000mg of fish oil with every meal. Not only is fish oil full of heart healthy omega-3s, it helps to prevent inflammation and restore your body – which aids with post-exercise muscle soreness. Take fish oil every day to prevent the muscle aches that often follow a rigorous workout.
The 40-40-20 Rule
Your plate should always be comprised of 40% healthy carbs, 40% lean protein and 20% healthy fats. Over the years, Bob has experimented with many various proportions and found that this is the ratio that works best to lose weight and provide vital nutrients. The protein revs up metabolism and builds muscle. In addition to fueling your energy, the carbs are packed with fiber to keep you fuller for longer. While people often mistakenly think all fats slow down weight loss, healthy fats are essential to keeping your body’s cells healthy.
No Complex Carbs After Breakfast
Early in the morning is the only time of day you’re allowed complex carbohydrates, so feel free to have whole grain breads, grains or even pasta. You’ll need these carbs early in the day for fuel, and you’ll burn through them by the end of the day. After breakfast, cut out complex carbs to accelerate your weight loss.
With every meal, starting at breakfast, have at least 16 ounces of water. This is double what Bob normally recommends, but this diet is supercharged! It’ll keep you hydrated all day long and help you shed excess water weight by flushing out your system.
The final step of the plan is to do at least 15 minutes of “jumpstart moves” five times a week. Bob defines this type of exercise as a multi-functional movement. You don’t need exercise equipment to cross-train your body. Try moves like the mountain climber, lateral line jumps and butterfly sit-ups to build muscle and burn fat efficiently.
Jumpstart Sample Meals
Try a Pasta Egg Scramble that also follows the 40-40-20 rule. The whole wheat pasta is your carb; egg whites serve as your protein; and healthy fats include olive oil and parmesan cheese.
Alternatively, make Bob’s Quinoa Rancheros. In this recipe, quinoa is your carb, egg whites are the protein, and avocado is the healthy fat portion.
A salad doesn’t always make for a flimsy meal – Bob’s lunch salads are hearty, but in the proper proportions. Since you’ve cut out complex carbs by midday, the carbs in the salads are only from fruits and veggies. In Bob’s Pesto Baked Chicken Salad, meat is your protein, nuts provide healthy fats, and carbs are your veggies.
Remember to have your 16 ounces of water, another coffee and 1,000mg of fish oil!
With most diets, dinner is the most difficult part. People do most of their overeating at night. Avoid falling into this dieting trap by eating more lean proteins, limiting your carbs to only those coming from veggies, and adding in healthy fats. To help you feel satisfied, Bob prefers more dinner dishes like his Jumbo Chicken Stir-fry using olive oil as your healthy fat. You can also have Spaghetti Squash Bolognese that uses turkey as your protein, with squash and spinach as your carbs, and avocado as your healthy fat.
This plan includes unlimited snacking – the catch is that you can only snack on veggies. For this plan, there is no caloric ceiling to vegetables; the more you eat, the better.
At the end of three weeks, add 500 calories back into your daily diet and include complex carbs at lunch. You can be less strict about snacking and proportions. You may initially gain back a few pounds, but if you keep up with the rules and exercise, it will be a smooth transition. You’ll never crash or throw your body off balance and the weight will continue to come off!