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Bob Harper: The Skinny Rules

Pinned on January 7, 2013 at by johnkremer

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Bob Harper: The Skinny Rules

Here are rules 1 to 20 of The Skinny Rules by Bob Harper

1. Drink a large glass of water before every meal. No excuses.

2. Don’t drink your calories.

3. Eat protein at every meal – or stay hungry and grouchy.

4. Slash your intake of refined flours and grains.

5. Eat 30 to 50 grams of fiber every day.

6. Eat apples and berries every single day. Every. Single. Day.

7. No carbs after lunch.

8. Learn to read food labels so you know what you are eating.

9. Stop guessing about portion size and get it right.

10. No more added sweeteners, including artificial ones.

11. Get rid of those white potatoes.

12. Make one day a week meatless.

13. Get rid of fast foods and fried foods.

14. Eat a real breakfast.

15. Make your own food and eat at least 10 meals a week at home.

16. Banish high-salt foods.

17. Eat your vegetables. Just do it.

18. Go to bed hungry.

19. Sleep right.

20. Plan one splurge meal a week.

From Bob Harper’s The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin

The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin

THE LAST DIET BOOK YOU’LL EVER NEED
 
With so much conflicting weight-loss advice out there to confuse your efforts, it’s no wonder you haven’t been successful losing weight and keeping it off. But with Bob Harper, superstar trainer and co-host of NBC’s hit show The Biggest Loser as your personal authority and coach, you can and will finally shed the pounds—whether you want to lose two or two hundred!
 
Distilling Bob’s vast knowledge of nutrition, weight-loss strategy, and human nature down to twenty simple, nonnegotiable principles, The Skinny Rules will help you step away from a reliance on processed foods and the need for so much sweet and salt and step into a newly thin lifestyle. And Bob’s methods couldn’t be more straightforward.
 
Taking the guesswork out of implementing the Skinny Rules, Bob offers a month’s worth of menu plans and more than 90 delicious, rule-abiding recipes for breakfast, lunch, dinner, and snacks to keep you cooking and eating skinny for life. You’ll be happily astounded to see the variety and volume of the tasty food on your plate! He also includes terrific tips for what to stock in your fridge and what to prepare every weekend in order to set yourself up for success during your too-busy-to-cook weekdays.
 
A virtual GPS to your weight-loss goals, The Skinny Rules takes the mystery out of the process, offering the fastest route to your skinny destination.
 
LOSING WEIGHT IS NOW AS SIMPLE AS 1-2-3 . . . AND 3-15-18-20 TOO!
 
Rule #3: Eat protein at every meal, making some kind of fish your go-to protein as often as you can. Take your weight and divide it by two—that’s more or less how much protein you should be eating in grams every day.
 
Rule #15: Eat at least ten meals a week at home (and cook them yourself). Restaurant portions are usually 40 to 50 percent bigger than what you’d serve at home—the more you eat out, the more you overeat. Set yourself up for success by preparing my turkey meatballs, hummus, and roasted vegetables on the weekend so that you will have go-to staples and no excuses!
 
Rule #18: Go to bed slightly hungry. Denied fuel for more than five hours, your body will start burning its own fat and sugar. Make a point not to eat after dinner and you’ll be burning fat while you’re sleeping.
 
Rule #20: Enjoy a splurge meal once a week. Unlike episodic bingeing, splurge meals are an ingredient in your diet. When you plan something, you are in control.

More...
Lowest price: $1.99
Skinny Meals: Everything You Need to Lose Weight-Fast! (Skinny Rules)
#1 NEW YORK TIMES BESTSELLER

From Bob Harper, the bestselling author of The Skinny Rules and Jumpstart to Skinny and the star of NBC’s ongoing smash reality show The Biggest Loser, comes 100 delicious new recipes (all of them under 330 calories!), a month of new menu plans, and indispensable shopping lists and cooking tips that all follow Bob’s practical strategies for getting thin!
 
THE TASTIEST MEALS FOR HELPING YOU LOSE WEIGHT—FAST!
 
In The Skinny Rules, super-motivator Bob Harper introduced the twenty nonnegotiable eating and lifestyle principles that pave the way to quick and permanent weight loss. Since then, thousands of fans asked for more guidance and inspiration! Skinny Meals answers the call, delivering 100 new Skinny Rules–abiding recipes (all of them under 350 calories!) and a month’s worth of new menu plans that will satisfy you at every meal. From an Apple Pie Shake for breakfast to Zucchini Noodles with Avocado Cream Sauce for dinner, Bob has done all the tricky calorie, protein, carb, sodium, and fiber counting so you can meet his Rules goals without even thinking about them! With easy, prepare-ahead strategies, handy shopping lists, and cooking tips, Skinny Meals is your ultimate guide to slimming down and staying fit. Just shop, chop, and enjoy!

Praise for Skinny Meals
 
Skinny Meals rocked my world. . . . It’s not just a how-to book. It includes so many yummy food ideas that . . . it’s easy to get through the day without feeling like you’re denying yourself. . . . I may have found the diet book that changes my life.”Books for Better Living
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Lowest price: $9.50
Jumpstart to Skinny: The Simple 3-Week Plan for Supercharged Weight Loss (Skinny Rules)

#1 NEW YORK TIMES BESTSELLER • LOSE UP TO 20 POUNDS IN 21 DAYS!

In The Skinny Rules, celebrity trainer and coach of NBC’s The Biggest Loser Bob Harper delivers the ultimate strategy for healthy, long-term weight loss and “thin maintenance.” But what if you have a big event looming—a reunion, wedding, beach vacation, or other special occasion—and need a fast-acting plan to meet your short-term goals?
 
Jumpstart to Skinny features thirteen short-term Rules (no one gets thin on mere suggestions) that will supercharge your weight loss. Taking any confusion or decision making out of the equation, Harper also provides a day-by-day plan for success, including his body-toning “Jumpstart Moves” and deliciously slimming recipes specially designed for your get-skinny needs.
 
Jumpstart to Skinny lets you in on the secrets Bob shares with his red-carpet celebrity clients. This is not a marathon diet; it’s a quick sprint to the finish line. And the victory lap comes when you slip into that sexy dress or swimsuit and feel fantastic. Get started today!
 
THE FOUR-PART JUMPSTART PLAN TO A SKINNIER YOU
 
• Your Jumpstart Rules: Thirteen must-follow principles to get you ready for your own “big reveal,” including Rule #1, a precise breakdown of the proper protein/carbohydrate/fat proportions for every meal, and Rule #3, which explains why you need to just say no to complex carbs after breakfast during this three-week plan. These are the Rules that Bob Harper and his celebrity clients use to get ready for their big events—and now you’re in on the secrets, too.
 
• Your Jumpstart Day-by-Day: No decisions, no confusion! Here is the simple, three-week game plan: the food to buy and prepare ahead each week, when and how much to eat each day, and the when and how of your exercise schedule.
 
• Your Jumpstart Moves: Bob’s unique, twenty-minute, at-home exercise routines. From sit-ups, push-ups, and squats to jumping rope, lateral jumps, and simple chair dips, choose one of the seven “packages” of body-toning moves when your day calls for Bob’s “metabolic conditioning.”
 
• Jumpstart Recipes: Cleansing or juice fasting? No way! You need to eat to lose weight, so here are twenty-one days of slimmingly delicious recipes—including “Peanut Butter and Jelly” Oatmeal, Sweet Potato Hash, Spaghetti Squash Bolognese, Buffalo Chicken Salad, and Bob’s signature Shrimp Skimpy—formulated with your Jumpstart protein/carb/fat proportions (see Rule #1!) and calorie maximums in mind.

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Lowest price: $0.46
Skinny Habits: The 6 Secrets of Thin People (Skinny Rules)
Bob Harper lets us in on the secret behaviors of people who not only lose weight but keep the pounds off for good—and make it look easy.
 
In Bob Harper’s #1 New York Times bestselling book The Skinny Rules, the trusted trainer and coach of NBC’s The Biggest Loser laid out the twenty nonnegotiable eating rules for getting thin.
 
In the process of helping countless men and women reach their weight loss goals, Harper has noticed six fundamental patterns in the lifestyle choices of those who succeed long-term—from the unique way they plan ahead to how they organize their environment and social calendars to even the way they dress. With his signature authority, colorful stories, and real-world solutions, Harper draws on the most up-to-date research related to habit formation, neuroplasticity, and cognitive behavioral psychology to show how feeding your brain—“the muscle between your ears”—can wield as much control over your weight as what you put in your mouth.
 
With anecdotes about his clients, guided steps for adopting your new practices, and tips for integrating them into your own daily routine, Skinny Habits has everything you need to shape your body and your life!
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Lowest price: $2.48
Choose to Lose: The 7-Day Carb Cycle Solution
From celebrated fitness trainer Chris Powell, star of ABC's EXTREME WEIGHT LOSS, comes this inspirational weight loss book to help anyone conquer their weight. You've seen him change lives on television. Now, in Choose to Lose, Powell presents fast and easy workouts, diet guidance, basic recipes, and insight into finding the true transformation mindset. Following his Carb Cycle Solution, you can drop pounds safely and quickly while learning how to listen to your body to optimize your overall health and fitness.

Powell's easy-to-follow Carb Cycle Solution contradicts everything you've heard about avoiding carbohydrates in an attempt to lose weight. Not only does Chris encourage you to eat carbs, he will show you how to use them to amplify your weekly weight loss. By cycling between high-carb and low-carb days, your body will alternate boosting metabolism one day and burning fat the next. You will never feel deprived of the foods you love, because you can fine-tune the solution to suit your needs. Powell gives you complete control over your nutrition plus plenty of opportunities to indulge, and offers many delicious recipes to help you stay on track. If you work it, the Carb Cycle Solution may very well work for you--for the rest of your life.

With detailed exercises and accompanying photographs, as well as guidelines on how to revamp your environment, support system, and more, Powell not only shows you how to lose pounds, but also works with you as a coach and mentor, teaching you how to finally take control of the incredible machine that is your body. His words of encouragement will be there day after day as you build unstoppable momentum, guiding your body toward your ideal weight.

Great physical change begins with a psychological one: Change your mind, change your body.

- EAT MORE CARBS
- BURN FAT
- BUILD MUSCLE
- QUICK-FIX RECIPES
- NO GYM REQUIRED
- CHEAT EVERY OTHER DAY
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Lowest price: $2.48
Bob Harper 4 DVD Workout Set
workout dvd
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Lowest price: $29.90

See also The 7-Day Plan to Lose 10 Pounds and Fitness Matters: 30 Flat Tummy Tips and Dr. Mehmet Oz’s 25 Best Health Tips.


Charity Showcase

Partners in Health works in 10 poorer countries to provide medical services to the poor. Among other things, their doctors have treated 75,000 cholera patients in Haiti. To find out more how you can help them help the poor, check http://www.pih.org.

Curator:

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Comments

Cris says:

If you drink too much water before eating your stomach doesn’t digest correctly because the acids lose their power with the water.

Soccer Star says:

“If you drink too much water before eating your stomach doesn’t digest correctly because the acids lose their power with the water”

Really? Lose their power? Do you even understand the basics of digestion? Drinking water isn’t going to negatively affect how your stomach digests the food you eat. All it will do is make you feel full, causing you to eat less at dinner. Also, your body isn’t going to rely on breaking down your muscles for fuel while you are sleeping; so going to bed hungry isn’t necessarily a terrible thing.

[…] Bob Harper: The Skinny Rules […]

LaurelC says:

Jen & Becky- According to the book, you should go to bed hungry because you will burn fat like crazy. If your body is denied fuel (carbs) for more tha 5 hours, your body will start burning its own fat and sugar.

Becky says:

I don’t understand why you would suggest going to bed hungry. I mean don’t pig out before bed, but have a small healthy snack so your body isn’t munching on your hard earned, calorie torching muscles while you sleep.

jen says:

That was my only question about this list!

Nancy Smith says:

Well what do you eat??

johnkremer says:

There are plenty of foods to eat within his guidelines. Read his book to find out more.

bellneice@hotmail.com says:

Define what he means by sleeping right – or define what sleeping wrong would be, I don’t care which one, because that just sounds stupid.

johnkremer says:

You’ll find more details in his book, but I would say this about sleeping right: go to bed early, don’t watch TV or play with your computer right before bed, keep your bedroom for sleeping and sex (no TV, no computers, no other distractions). That’s a few ideas.

JennyR says:

Sleeping right is going to bed before 10pm every night and getting 8 hours of sleep…plus, the no tv, etc.

LaurelC says:

What is considered a splurge meal?

johnkremer says:

A splurge meal is a meal where you don’t diet, don’t follow the rules, and eat what you desire.

Leann says:

Why go to bed hungry?

johnkremer says:

What he means by that statement is to stop eating after dinner. No late night snacks.

LaurelC says:

The recipe for the Skinny shake suggests using almond milk. Is it ok to use coconut milk instead?

johnkremer says:

Coconut milk is richer and probably has more calories, so you would want to use less. And perhaps add a little more water.

Carrie says:

No carbs after noon! What do u eat? Strictly protein? I do a huge workout at night and need a little refuel after! Don’t think that rule will work for me but rest are great!

johnkremer says:

Not all rules work for everyone. I’m sure Bob would be happy if you simply halved the carbs you normally eat after noon.

Kathy says:

Potatoes – you could live on just potatoes as they have just about every nutrient you need. It’s what you put ON the potatoes that makes them bad…

And the Protein…you have to read “The China Study” as they say you can cut your chances of getting heart trouble or cancer if you keep your ANIMAL PROTEIN down to 5-7% of your total protein. There is a lot of protein in vegetables and in beans. Eat cheap, stay healthy…

johnkremer says:

As for potatoes, avoid the big starchy ones and go for the red, blue, and brown smaller potatoes. Better tasting. More nutritious (since a lot of the nutrition in potatoes is in the skin).

Dawn says:

Great advice from a great trainer…all commonsense practices we should all follow! The food industry has made us a nation of obese, sick people and it is high time we get back to basics. I keep a copy, if you don’t mind, on my phone, tablet and laptop so I am never without Bob’s great rules.

I work in Walmart stores as an area manager for a cosmetic firm. Most have McDonald’s franchises. At least four times an hour, you hear announcements/advertisements for different “food” items.

It’s disturbing to see obese parents bringing their toddlers and young children there and watching them poison themselves…

I read yesterday that McDonald’s sales are off….I cheered….lol Finally, are people starting to wake up?

Grani'D says:

If you feel hungry before bed, just drink a glass of water before bed, most likely you are just thirsty anyways!

Doreen Glomb says:

Summer before last after reading Bob’s book which a friend checked out of the library, I followed what I learned, even arranged the fridge as suggested hiding the high calorie stuff and making quick picks available from his menu options. Only thing I wasn’t following strictly was that when hungry at night I’d grab a piece of fresh fruit which is a carb. But for me, having always used the excuse that I dieted well all day and deserved a splurge before bed while watching TV, the fruit was a good option. I lost 15 pounds that summer. Since I’m 5’5″ and was 145 pounds, that made a big difference. I got back into my smaller size clothes, moved and felt better. Two years have passed and I have maintained; I want to get the book to read again because when the information is fresh in my mind it gives me so much more will power. Thank you, Bob, for such sound and useful theories that actually worked for me.

[…] That post started to go viral, sending as many as a 1,000 people to my website every day. But I wasn’t satisfied with that rather bland graphic, so I redesigned it and posted the new one on January 7, 2013. You can see the result (in a smaller format) right here to the left (and can view the larger graphic here: http://infographicaday.com/bob-harper-the-skinny-rules). […]

[…] That post started to go viral, sending as many as a 1,000 people to my website every day. But I wasn’t satisfied with that rather bland graphic, so I redesigned it and posted the new one on January 7, 2013. You can see the result (in a smaller format) right here to the left (and can view the larger graphic here: http://infographicaday.com/bob-harper-the-skinny-rules). […]


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