Health & Wellness

'Biggest Loser' host Bob Harper's 5 steps to a healthier new year

Lots of us are vowing to live healthier and happier lifestyles in 2017.

It’s easy to make plans, but how do you actually follow through? Just a few changes will put you on the right track, fitness expert Bob Harper, host of “The Biggest Loser,” told TODAY’s Tamron Hall and guest host Tituss Burgess on Tuesday.

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Bob Harper's fitness plan tips for the new year

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Bob Harper's fitness plan tips for the new year

Play Video - 2:40

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Here are his five simple steps to make your resolutions last, which make up the acronym "STICK" to help you remember:

1. S(top the fat)

Don’t embrace fad diets that involve eating too much protein and fat. Instead, go back to the basics.

“I think a lot of people are eating way too much fat these days,” Harper said. “They’re eating a lot of nuts, avocados — I’m all for that, but I want you to balance out your food.”

That means every time you eat, have protein, fat and carbs to create a well-balanced meal. Bottom line: Don’t be afraid of carbs and don’t eat so much fat. Avoid diets that emphasize one food or nutrient, or entirely eliminate another food.

RELATED: Is the ketogenic diet right for you? Nutritionists weigh in

2. T(urmeric)

Harper is a big fan of adding turmeric as often as you can. It’s a great anti-inflammatory, a mood stabilizer and it’s going to help with your joints, he said. Mix it up with hot water, a little lemon and cinnamon. Or you can add it to tea and even shake some into your eggs.

“Any time you want to put some spice into your food, add turmeric,” Harper said.

RELATED: A daily dose of turmeric may benefit more than your taste buds

3. I(gnite your workout)

When it comes to your exercise routine, don’t think about changing around things so much, but focus on challenging yourself more, Harper advised. If you’re a runner and you get on the treadmill, do that same distance at a faster speed. Improve your time and push yourself in strength training. Focus on moving up to the next level at all times.

RELATED: Get workout ideas in our Diet & Fitness section

4. C(lear your head)

This is Harper’s favorite tip.

“I’m a big meditator… I do it every day, twice a day,” he said. “You turn off your phone, you can put an eye mask on, shut down and you will do much benefit to your body and your mind.”

When you focus on a healthier mindset, it will lead to a healthier body. Think about meditation, rest and relaxation.

RELATED: Learn to meditate in 10 minutes

5. K(itchen clean up)

It’s time to say goodbye to all those goodies you received or baked during the holiday eating frenzy. Give them away to friends, donate them or throw them out.

“Get all those Christmas cookies, all that crap, out of your house, because if it’s there, you’re going to eat it. Throw it out with the tree,” Harper said.

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