TODAY   |  January 14, 2014

Jillian Michaels offers tips on losing weight

When it comes to losing weight, the fitness instructor and coach on the popular reality show “The Biggest Loser” says it’s important to think big and hold on to the reasons you want to change your life around.

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This content comes from Closed Captioning that was broadcast along with this program.

>> "the biggest loser," you are very familiar with jillian michaels ' brand of tough love when it comes to whipping contestants into shape. and one thing is for sure, she knows how to get results. and jillian's here now. and good morning to you.

>> good morning.

>> when i saw this morning's exercise segment with jillian michaels and natalie morales . i was relieved we didn't have to wear exercise gear.

>> next time.

>> i'm sick that day.

>> you've got a new workout. i want to ask you about that. first, "the biggest loser" has an olympic theme show tonight. can you tell us about that?

>> yeah. going to be training the contestants and we go to the olympic center in utah. it's exciting. a great way to celebrate, the olympics starting and a great way to motivate everybody at home and our contestants.

>> inspiring.

>> a lot of people are thinking new year, new me, this is the year i'm going to hit my resolution. what do you say to the people who are starting off small, five, ten pounds, want to lose that weight?

>> two things. you have to find your why. your reason for wanting to lose the weight and change your life. and that's how the motivation lasts and stays consistent. and outline it, define it, it could be your kids, it could be a beach vacation. it doesn't matter what your reason is. write it down, emotional little connect to it. and then get the information because with the right information and the right tools, you can affect powerful change.

>> it seems to me, two hard situations, one is where there's so much to lose, it seems overwhelming to even start, and the other is just a little bit to lose, but losing the last five, ten pounds is hard.

>> it's extremely hard. when you have a little bit to lose, you actually want to create a smaller calorie deficit a day and take it off over a more gradual period of time. when you have a lot to lose, it's really about one foot in front of the other, make it more attainable, more realistic. and that's why they say two pounds a week, not healthier per se , but more achievable when you have kids, a business and so on.

>> you're a working mom of two, doing it all.

>> i know.

>> and a lot of people say, gosh, it's hard for me to make it to the gym, how do i make it work?

>> well, yes, i don't always make it --

>> what?

>> but, you know, what i find so effective, you know, i partner with curves. and what i love so much, a 30-minute workout when done right can be fast and effective. if you don't have the time, the way that you work out is going to be critical for you getting the results.

>> you mentioned curves, they hired you to redesign -- what's different about it?

>> well, they hired me to redefine, redo, rebuild those 30-minute circuits. and we've put in metabolic training stations so that we're burning fat while we're simultaneously strengthening and conditioning the muscles, it's accessible, affordable, and it's effective.

>> i hear if you stand at work, it burns more calories.

>> if you're at work and don't have time to get to the gym, i recommend getting a stand-up desk. it burns twice as many calories.

>> stand up.

>> all right. we're going to burn some calories. jillian, thank you so much. you can catch the olympics team edition of "biggest loser" tonight right here on nbc.

>>> coming up, maria shriver 's help for women who are doing it all. but first, your local news.