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The Biggest Loser: How I Lost It

After spending seven days at The Biggest Loser Resort Niagara, Family Circle editor Jonna Gallo breaks down what a typical week's schedule and menu look like.

When more than five hours of hard-core exercise are on your agenda, you need to be up and at it EARLY. Here's a look at a typical day at Biggest Loser Resort Niagara. Note that I visited in the dead of winter, with snowy conditions prevailing. Daily schedules vary with resort, season and weather. This is just to give you an idea of what goes on.

6 a.m. Stretch
7 a.m. Breakfast
8 a.m. Cardio Intervals
9 a.m. Circuit Training
9:50 a.m. Snack
10:30 a.m. Choice of Pool, Stretch or Cardio (In case you're wondering, there's no opting out here. It's your choice, but you have to choose something.)
11:45 a.m. Lunch

12:45 p.m. Education (diet and nutrition lectures, with topics including Fundamentals, Facts of Weight Loss and Intuitive Eating)
2:00 p.m. Outdoor Hike
3:00 p.m. Snack
3:30 p.m. Total Body Toning H20
4:45 p.m. Education
5:45 p.m. Dinner


Menus vary from week to week and season to season. Expect somewhere around 1500 calories per day, spread over three meals and two snacks. There is always a well-stocked salad bar at lunch and dinner. Meals are carefully balanced to provide an optimal mix of protein, fats and carbs to fuel intense exercise and keep you feeling full. At the beginning of your week, you meet with a dietician to go over everything and request substitutions as needed.

Typical Breakfast Options

  • Quinoa cereal with almond milk and chia seeds • Chocolate Peanut Butter Smoothie • Scrambled Eggs with Veggies

Typical Lunch Options

  • Tomato and Roasted Red Pepper Soup, Greek Chicken Salad • Minestrone Soup, Asian Chicken Wrap • White Bean, Fennel and Tomato Soup, Steak and Feta Pizza

Typical Dinner Options

  • Chicken and Sausage Quesadilla, Chocolate Peanut Butter Fudge • Turkey and Vegetable Stuffed Peppers, Sliced Fresh Strawberries • Grass-Fed Beef with Roasted Veggies and Poblano Vinaigrette, Chocolate Pudding


I drank more water when I was at Biggest Loser Resort Niagara than any time in my entire life. As someone who pretty much always hated sipping H20, I can say that I definitely got used to drinking more of it, and my stepped-up consumption has continued. The BL recommended intake is 100 ounces per day. Helpful hint: If you're going at it on a piece of cardio equipment and drain your bottle, a trainer will gladly take it off your hands, refill it and return it to you. They're like that.

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