On The Couch: What I Learned From The Biggest Loser This Week.

 Never eat your food from a mixing bowl. Ever.
I'm a big everything-in-moderation girl, but there is nothing moderate about a mixing bowl-sized serve. If anything, try eating your food in smaller bowls and on smaller plates. It will look like more when you fill it up and if you take your time eating it, you won't miss the extra portion.

You might think you're pushing yourself. You're not.
One thing I learned very quickly when I got a trainer was this: what you think is your limit is not even close to your limit. And when you learn to push through that, the real results come.

Talk is cheap. Walk the walk.
It's easy to say "I need to lose weight" or "I need to get fit", but the truth is there's no easy way to get there. You have to do the work and make the changes yourself. Like Michelle said this week, it's up to you to make the time to exercise. And if Barack Obama, the busiest person in the USA, can find a few spare minutes for a workout, we all can.

Make a commitment. Write it down.
Don't be vague with your goals or they'll never happen. If you're serious about making changes to your lifestyle, make a promise to yourself and write it down. Then share it with someone else so you're accountable. Pencil your workouts in your diary and treat them like any other important appointment. No excuses.

Wear a heartrate minotor.
I've written about this before, but wearing a heartrate monitor is a great way of measuring exactly what you're burning. Because knowing how much energy your expending is important, so you can get the weight-loss math right.

One and a half tones of fat is a hellava lot of fat.
And, boy, did it look gross. If that's not enough to put you off a second helping of dinner, I don't know what would be.