• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

The Biggest Loser: The Most Damaging Show on TV?

You may get inspired by some of the contestants. But know they are doing metabolic damage to their bodies.

Written by Kevin Cann Last updated on Nov 22, 2021

With millions of viewers tuning in to watch NBC’s The Biggest Loser, 67% of them being statistically overweight, this show has a major influence over the masses and their education on how to go about losing weight.

This would not be a bad thing if what they showed on television was an appropriate and long-term successful approach to weight loss. Yes, I said what they do on Biggest Loser is an unsuccessful way to lose weight.

Eat Less and Exercise More, Right?

“But Kevin those contestants lose a lot of weight by the show’s end,” you say. Yes, I understand they lose weight temporarily, but what about the long-term consequences for these people? This article is going to focus on the metabolic dysfunction a program like The Biggest Loser creates. (And we won’t even get into the psychological issues that arise from being yelled at and the biomechanical issues that come from poor exercise selection done during a fatigued state.)

Our bodies are amazingly adaptive machines. We are built to survive environmental changes so that we can pass our genes along and keep the species rolling forward into the future. But this does not mean that our bodies will adapt in ways that we intend.

The Biggest Loser places clients in an extreme caloric deficit through intense exercise and intense caloric restriction. This is coupled with extreme psychological stress. Psychological stress increases cortisol, which increases insulin resistance, hunger, and fat storage. We, like the show’s contestants, are constantly told that in order to lose weight we need to eat less and exercise more. But this advice is not based in sound science and actually may be detrimental to our future health.

The Dangers of Long-Term Low-Calorie Dieting

One of the major goals during weight loss is to lose the excess and unwanted fat we have stored while maintaining our lean muscle tissue. Researchers published in The Journal of Clinical Endocrinology and Metabolism in 2012 looked at how an extreme exercise program and caloric restriction affects the metabolism. The participants lost weight, but the end result was not looking good for the future. The researchers concluded by stating:

Despite relative preservation of FFM, exercise did not prevent dramatic slowing of resting metabolism out of proportion to weight loss. This metabolic adaptation may persist during weight maintenance and predispose to weight regain unless high levels of physical activity or caloric restriction are maintained.1

This means that if the participants in this study want to keep the weight off, they need to keep the caloric deficit and extreme exercise program as a part of their life. Who in their right mind would be able to keep that high level of intensity and caloric restriction up?

The answer is probably no one. We have mechanisms in the human body to make sure we do not just waste away due to energy expenditure. As a result, hunger will rise and so will caloric intake. Also, there are dangers associated with long-term low-calorie dieting, such as depression, weight gain, hormonal dysfunction, and more.

The Importance of Leptin Levels

A more recent research article published in Obesity looked specifically at the Biggest Loser protocol and put it to the test against bariatric surgery. TheBiggest Loser contestants lost relatively the same amount of weight as the bariatric surgery patients, but did spare more lean muscle tissue. However, the metabolic rates of the contestants plummeted even greater than the bariatric surgery group. TheBiggest Loser contestants also had lower circulating levels of leptin.

The lower leptin levels are a big deal. This is a sign that the body is increasing our hunger response. When we eat enough food, leptin levels rise, telling us we are full. As leptin levels fall, our hunger increases. This is how our body works through our eating schedule. Thus, a Biggest Loser-type exercise program and calorie-restricted diet will crush you psychologically, lower your metabolic rate, and increase your hunger. This does not seem like it is worth the grueling punishment to me.

How to Lose Weight for the Long Term

You may be asking how we can go about losing weight then. Focus on a diet high in nutrient-dense foods. This means lots of veggies, some fruits and tubers, meat, fish, eggs, nuts, seeds, and healthy fats. For exercise, just be active. Find something that you enjoy and do it. Try to walk daily, stand up at your desk, and partake in activities that feel good to you and get you moving. Also, do not neglect your psychological well-being. This is just as important for your health and for reaching your weight goals. Actively participate in some stress management such as yoga.

When sitting down and watching The Biggest Loser this fall, keep all of this in mind. You may have weight loss goals and you may get inspired by some of the contestants and their hard work. But know they are doing metabolic damage to their bodies and setting themselves up for long-term failure. Don’t do that to yourself.

References:

1. Johannsen, DL., et.al., “Metabolic slowing with massive weight loss despite preservation of fat-free mass.” The Journal of Clinical Endocrinology and Metabolism. 2012. Retrieved on September 25, 2014.

2. Knuth, N., et.al., “Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin.” Obesity. 2014. Retrieved on September 25, 2014.

Photos courtesy of Shutterstock.

About Kevin Cann

Kevin has a master’s degree in human movement as well as an undergraduate degree in health and wellness with an emphasis in nutrition. He is a certified holistic nutritionist through the National Association of Nutritional Professionals (NANP). He also holds a Performance Enhancement Specialist certification from NASM.

Kevin is an advocate for a Paleo/Weston A. Price approach to diet and he contributes frequently to Robb Wolf’s Paleo Solution Blog. He is the owner of Genetic Potential Nutrition, where he uses a holistic approach to help people live happier and healthier lives. His philosophy is that exercise is based upon moving properly first and should be fueled by a real foods diet. He played soccer in college and then took up mixed martial arts after school.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About