--- title: Jillian Michaels: How to Lose Big | TIME description: Jillian Michaels, the hardcore personal trainer from NBC's Biggest Loser teaches TIME what to eat at the office while on a diet canonical: https://time.com/video/SY7mA2of/ og:title: Jillian Michaels: How to Lose Big og:description: Jillian Michaels, the hardcore personal trainer from NBC's Biggest Loser teaches TIME what to eat at the office while on a diet og:url: https://time.com/video/SY7mA2of/ og:image: https://cdn.jwplayer.com/v2/media/SY7mA2of/poster.jpg?width=720 og:type: video.other twitter:card: summary_large_image twitter:title: Jillian Michaels: How to Lose Big twitter:description: Jillian Michaels, the hardcore personal trainer from NBC's Biggest Loser teaches TIME what to eat at the office while on a diet twitter:image: https://cdn.jwplayer.com/v2/media/SY7mA2of/poster.jpg?width=720 --- # Jillian Michaels: How to Lose Big > Sponsored content. Supplied in partnership with TIME. 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They are at time.com/newsletters and are separate from a paid subscription. ## Video: Jillian Michaels: How to Lose Big [Watch (HLS stream): Jillian Michaels: How to Lose Big](https://cdn.jwplayer.com/manifests/SY7mA2of.m3u8) (4:33)  _Published 2009-05-11. Jillian Michaels, the hardcore personal trainer from NBC's Biggest Loser teaches TIME what to eat at the office while on a diet_ --- Jul 27, 2023 1:09 PM UTC --- ## More From This Series [All Videos](https://time.com/video/) [Russian Lawyer Natalia Veselnitskaya Speaks on NBC's Today Show](/video/r0bVQokL/) ### Russian Lawyer Natalia Veselnitskaya Speaks on NBC's Today Show [Jillian Michaels Wants Out Of "The Biggest Loser"](/video/uvqWKMCs/) ### Jillian Michaels Wants Out Of "The Biggest Loser" [10 Questions for Jillian Michaels](/video/geUAjcNi/) ### 10 Questions for Jillian Michaels --- ## Transcript >> A strength trainer and life coach on the NCB series, the Biggest Loser, Jillian Michaels is also a bestselling author. Her new book, Master Your Metabolism, is a guide to choosing foods that promote hormone balance and healthy weight loss. I'm Catherine Sharick, executive producer at TIME. com. Jillian joined me in the Time and Life Building cafeteria to share some tips on eating right in the workplace. >> Let's break down each meal. So, for breakfast, you could get a grapefruit, a banana, an orange. I would mix it with some yogurt. We would avoid the smoothies and the juices. >> So no smoothies? >> No. >> Okay. >> Because these probably have 300, 400, 500 calories and it's like the sugar in calories of 5 to 10 pieces of fruit because there's no fiber in it. >> Keep it light. >> Now, we have a grill over here. And I clearly see that they can make eggs. You can have a whole egg. You just need to know that a whole egg is 80 calories, working into a total calorie allowance, and then ask them to cook it dry, extremely light on the oil, or you could go with egg whites scrambled with vegetables. >> Breakfast is a piece of cake or should I say fruit, but the real trouble begins at lunch. With so many choices, it's easy to take more food than you need. So, I asked Jillian how much is too much. >> When I eat a ton of food or lower- calorie foods ,-- >> Uh- huh. >> when I eat higher- calorie foods, I don't eat a lot of them. >> Got it. >> I have a bite of a dessert, the whole dessert, but I'll have 20 asparagus sticks. >> Uh- huh. >> That's why you need to understand the math. And you can buy a little calorie- counting book. Your cellphone has calorie counters on it now. You've gotta educate yourself. Once you know, it's easy. You look it up once and you know. Salad bar is an excellent choice. We can go crazy. Unlimited greens. I tell everyone that. When you're hungry, you wanna practice volume. Unlimited little things that are lower in calories and that are gonna fill you up. Salmon is a super food. I would get a salmon and then I would make myself a huge salad. You've got turkey burgers, chicken breast, veggie burger. These three are awesome. Much less awesome. It's like sitting in a vat of oil. We've got white bread bun. So, that's gonna be less than ideal. But we have options. We can wrap it in lettuce. We can put all these veggies on and we can do sort of a protein salad wrap and I'm not anti- carb. It's about the right carb. Beans are an excellent source of protein. All of them have antioxidants in them. Awesome choices. Now, we have a whole sandwich option right here. I don't love processed meat. So, here are your choices. If you-- If you were okay with it, I would go with the turkey or the roast beef. I would avoid things that have a ton of mayo like the salads. Be moderate. If you want a slice of cheese, it's 100 calories a slice. Get eight slice of cheese. Load it up with tomatoes, lettuce. If you wanna go bananas, I will go crazy with eggplant. I would go crazy with the asparagus. I will go crazy with the cauliflower. I would get all three of those actually and then a piece of salmon. >> I always worry about what is it cooked with, what is-- >> Ask. >> Yeah. >> Be high maintenance. Don't be afraid to ask. >> So, the cafeteria has plenty of healthy food options. The beverages are another matter. >> It's 120 calories and it's got 32 grams of sugar. Geez! This is 250 calories. >> What about diet? >> Okay. So let's talk about diet. All right. First of all, it has artificial sweeteners in it. They release a hormone called neuropeptide Y that increases your appetite. So, avoid whenever possible diet, and regular, and juices. Over here, no calories, no sugar. Iced coffee. Iced tea. And put your own low-- You can even put sugar on them. >> I didn't even know these existed, but, okay, I'll look for it from now on. I kept walking by and going right over there. I'm here now. I'm here. No more diet sodas or sugary drinks for me. But what about dessert? Are we ever allowed to spoil ourselves? >> I get 300 calories a day of whatever I want, but this has got to be 700, 800 calories. I'll keep walking. I will keep walking. Bring your own snacks, but on portion control. This is bananas. >> So, if you run to these, it doesn't count? >> No. Yeah. Avoid at all cost. >> Well, you can't blame a girl for trying. 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