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‘Biggest Loser’ Trainers Reveal Weight Loss, Diet and Workout Tips

The Biggest Loser trainers Bob Harper, Dolvett Quince, Jennifer Widerstrom and Jessie Pavelka shared their holiday diet and workout secrets.

The Biggest Loser trainers Bob Harper, Dolvett Quince, Jennifer Widerstrom and Jessie Pavelka shared their diet and workout secrets.

The “Biggest Loser” trainers Bob Harper, Dolvett Quince, Jennifer Widerstrom and Jessie Pavelka said you can enhance weight loss by making small adjustments to your diet and workout routine.

These superstar weight loss experts told Extra the holidays are no excuse for piling on the pounds or totally lapsing on your workouts. Here are their suggestions for staying fit while still enjoying parties and celebrating with friends:

Bob Harper, author of Skinny Meals: Everything You Need to Lose Weight-Fast!

Harper said eating on small plates will help you eat less, according to several scientific studies. Bob also suggested limiting starchy foods and sneaking in quick, intense workouts.

“I always think of the starchy foods, like staying away from those mashed potatoes and do a mashed cauliflower,” said Bob. “That is a way to really reduce those complex carbs.”

Don’t forget to exercise, said Harper, who also wrote the bestseller, Jumpstart to Skinny. “Challenge yourself to do as many burpees as you can in seven minutes,” said Bob.

“You are going to be in a pool of sweat, you will have gotten your heart rate up, you will be fat burning after the seven minutes are done.”

Dolvett Quince, author of the bestselling The 3-1-2-1 Diet:

“Don’t avoid [the treats], just pace yourself,” said Quince. “Reward yourself. Don’t do it every single day. If you find yourself having pancakes that morning, stay away from fudge that night.”

Dolvett said doing quick calorie-burning workouts that combine movements can keep you fit and aid weight loss.

“I will do a jumping lunge twist, for example, so I will work on my glutes, my quads, my hamstrings and my torso all in one movement,” said Quince. “I will do 30 reps of that, 15 per leg.”

Jennifer Widerstrom, star of The Women’s Health Tone-Up Workout

Widerstrom suggested avoiding the temptation to overeat by having a light snack before going to a party.

“I don’t care if it is catered,” said Jennifer. “Eat something before you go, because if you go starving, you are going to fill up on more than you would have otherwise.”

Widerstrom also suggested combining a savory treat with something green.

“Take a sweet potato and cube it up and just pan bake it,” said Jennifer. “You don’t need anything but a twist of salt and a little olive oil and put it in with your kale salad or your Brussels sprout salad.”

Jessie Pavelka, star of Step 360 – 360 Sculpting workout DVD

Pavelka suggested following the 80/20 rule to avoid feeling deprived.

“Eat 80 percent of the things that are good throughout the day and then 20 percent that are bad,” said Jessie. “The next day wake up and start moving and exercising again.

“Have a healthy breakfast. Don’t let that guilt from making one bad decision carry over into the next day, or the next year.”

For an efficient, calorie-blasting workout, Pavelka suggested high-intensity interval training, or Tabata workouts.

Studies show high-intensity interval training (HIIT) is a proven way to shed body fat, enhance cardiovascular conditioning and improve stamina.

Researchers say exercise intensity is more important than duration when it comes weight loss. Studies show that even one-minute bursts of intense exercise can have a dramatic impact on weight loss over time.

“Dr. Tabata’s training is 4 minutes of high intensity interval training,” said Jessie. “If you are in your 50s or 60s I wouldn’t recommend it, but it takes the body to an anaerobic state so that you get a lot of fresh blood into the capillaries, the small vessels, and your body releases all those good hormones.”

Pavelka also recommends cooking with coconut oil, coconut butter or ghee instead of olive oil. “[Olive oil] is less resilient to heat so it turns into a trans fat,” said Jessie.

Related: Dr. Oz reveals inexpensive anti-aging wrinkle creams and weight loss secrets