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'Biggest Loser' shares key for weight loss

By KSL.com | Posted - Jan. 3, 2012 at 8:55 a.m.


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SALT LAKE CITY -- Setting small, attainable goals could be key for losing weight, according to the winner of NBC's "The Biggest Loser."

For many people, the start of a new year means the goal of weight loss and getting in shape. John Rhode, the season 12 winner of NBC's "The Biggest Loser" knows something about that. He lost 220 pounds during the TV show. He began weighing 445 pounds and now weighs 225.

Rhode told KSL Tuesday his weight gain over the years was like a roller coaster.

"I'd hit 389 and then I'd lose some weight. Then I'd be back to 389. Then I'd jump it up a notch. It continually went up and up and up. It was out of control," he said.

He showed KSL that a typical lunch used to include multiple hamburgers, soda, and candy. Now, that meal usually consists of lean meats like sliced turkey and lots of fruits and vegetables.

"It's amazing how your (tastes) will change," he said. "People sit and home and say, ‘Oh, I can't stand to eat green beans, or this or that.' Hey, I was there, too. Six months ago I was in the same boat. Change is possible; true change."

He says what keeps him motivated now is being able to look down and see his feet. "It's huge. It's absolutely impressive to be able to feel this good, to be able to see the results of my hard work," he said.


I won the show because I broke it down into small workouts and meals. I just wanted to get through the workout. I didn't even want to think about tomorrow.

–John Rhode


His advice for people wanting to lose weight, or make any other life change, is to break it down into small steps that are easy to complete.

"You don't want to get overwhelmed," he said. "I never gave up because I had small, attainable goals. I just strung together a group of small goals and it became something great."

He also says he treats his workouts like appointments that he doesn't miss.

The new season of Biggest Loser begins tonight at 7 pm on KSL TV. Watch John's winning moment from last season here:

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