If you watch “The Biggest Loser” then you understand how losing weight can transform your entire life. Not only do formerly overweight people get a better health outlook, they get a better life outlook as they overcome obstacles and fears on the road to weight loss. But if you didn’t make the cut for the cast of the TV show, you don’t have to despair. Trainer Bob Harper’s new book “The Skinny Rules” spells out the formula you can use at home to get your weight where you want it to be.

“They aren’t easy,” Harper told Prevention.com about his weight loss rules. “My publisher really pushed back when I first came up with these. But after years of working with “Biggest Loser” contestants, I know what needs to be done when it comes to losing weight.”

The book was inspired by a fan that followed Harper on Twitter and started eating everything that Harper tweeted that he ate. But he wasn’t just any fan. Ben was Season 11 winner Olivia’s husband and he eventually lost 100 pounds that way. Harper realized that by keeping things simple, he could reach and ultimately help more people and that’s why he wrote “The Skinny Rules.” Key among the rules are eating protein at each meal, cooking and eating at least ten of your weekly meals at home, eating meatless at least once a week and enjoying a weekly “cheat” meal.

“The Skinny Rules” includes recipes that follow the rules that successful “losers” can live by. There are no special meals to buy and no tricks or gimmicks, just a simple plan that lays out the best way for anyone to lose weight and gain health.

Here’s a healthy, tasty recipe from “The Skinny Rules.”



3 ounces cooked chicken breast, cooled

1/4 teaspoon curry powder

1/4 cup nonfat Greek yogurt

1/4 cup cooked quinoa

1/4 cup chopped apple

1/2 celery stalk, green parts only, finely chopped

1 tablespoon golden raisins

2 cups chopped fresh spinach


1. In a bowl, mix all the ingredients together except the spinach.

2. Serve the salad over the spinach.

NUTRITION INFORMATION: 283 calories, 27g protein, 39g carbs, 3g fat

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