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The Biggest Loser Wins Big!

Pete and Pam Thomas lost 255 pounds. Now they are happier,
healthier and on a mission to help others do the same.

A Keeping Family First Exclusive Interview
by Anita S. Lane  

I’m so honored to have with us the dynamic weight loss duo in the persons of Pete and Pam Thomas.  Collectively they’ve shed 255 pounds and they are now on a mission to help others. 

Their weight loss success began with Pete’s participation in the reality TV show, The Biggest Loser in the Spring of 2005.   With God’s help, in nine months Pete lost the highest percentage of total body weight and won $100,000.

Now Pete and Pam are happier, healthier and dedicated to educating others about exercise and nutrition.

KFF: Pete, congratulations on your wonderful weight loss success.  Thank you and your wife Pam for joining us today.

PETE: Thank you for having us, Anita.

KFF: I'm so proud of you guys.  I just have to say that I've known you for almost twenty years now?

PETE: Yes, at least, since the 80's, so we're dating ourselves.
 
KFF: We attended the same church and university and now you and your wife Pam are a shining example of what God can do in one's life in the area of health and fitness, and it's just phenomenal.

PETE: Thank you.

KFF: Now, to set the stage for those reading this interview, in February of 2005 you were 401 pounds?

PETE: Actually in February I probably weighed a tad more than that.  I was about 416 at my height.

KFF: Now you auditioned and were selected to join the cast of the reality show The Biggest Loser and as a result of what you experienced there you lost 83 pounds on the ranch and another 102 pounds after you returned home?

PETE:  Yes, exactly.  Me and my wife actually applied together.  It was my wife who pushed us to apply for the show but unfortunately they didn't have any couples positions left, but they said you know what, we'll take you [Pete] if you're willing to come out and be on the show and I was willing to go. I got voted off in episode seven. I was on the show for exactly 62 days and lost 83 pounds in those 62 days and then lost another 102 pounds while I was at home afterward.

KFF: That's wonderful.  And you won $100,000.

PAM: Yeah!

KFF: So you're both happy about that.  What was that whole experience like for you two?

PETE: Where do we start?  When you're on the ranch it was very difficult, especially from the standpoint that you're in seclusion and you don't have any contact with the outside world. Me and my wife work together as real estate investors, so we we're in contact with each other all day long, all throughout the day. Then to go from that to absolutely no contact was incredibly difficult.  And then, of course, you're going from a completely sedentary lifestyle to one where you're working out four hours a day.  The first day on ranch we worked out two straight hours and then four hours every day after that.  So it was extremely difficult, but the benefits were an incredible blessing.

KFF: When you set foot on that plane to go to the ranch did you know you would be returning home to a different man - never to return to the 401 pound Peter Thomas?

PETE: You know, you have some inkling because of the previous years on the show.  You know that people who are on the show lose an incredible amount of weight, so you have a hope that you will do just as well.  But it's really a completely unknown factor.  You don't know which trainers to listen to and there are so many unknowns that you're really stepping out into another world. For me I was just stepping out depending on the Lord to get me through.

KFF: Did going to the ranch and having the assistance and the watchful eye of Jillian Michaels and others make the difference for you?  Do you think you might still be struggling to lose weight had it not been for your experience there?

PETE: Oh, yeah, I absolutely think I would still be struggling.  Now, the key for me during the struggle all along was to always keep hope alive.  The scriptures tell us that faith is the substance of things hoped for, so I always had faith that we would get over these health issues—that we would get over this weight problem—and we had tried so many different diets. 

I had done Atkins, Weigh Down, Body for Life, Nutra System—I had done so many of them, me and my wife, but the problem was that nothing ever stuck with us.  We would lose 50 pounds and gain it back.  So what we learned on The Biggest Loser ranch was how to maintain the weight loss.  That was still key, so Jillian Michaels taught us the nuts and bolts of the basics of how our bodies work and the basics of calories in versus calories out, and about modification, not starvation.  Those things were the missing pieces to the puzzle.  During all the diets and all the things I had been on I was learning supplemental information, but Jillian taught us the basic building blocks of nutrition and exercise.

KFF: The fundamentals.

PETE: Exactly, the fundamentals.

KFF: Okay.  The reality is that most of us don't have the opportunity to spend months on a ranch focusing on nothing but weight loss, exercising four hours a day and eating perfectly prepared and proportioned meals.  How can the rest of us achieve the type of results you achieved?

PETE: Well—I think, number one—you can use me as a model that this can be done. The first thing is to have hope. Maintain faith that this can be done because I did it not only on the ranch, but I did it once I returned home.  We set up a website, www.winningman.com where we're actually showing people some of the things we do. We're also setting up a blog where I can put up my daily eating and all that.  That's the first thing. 

The second thing is that people have to get educated as much as possible.  I recommend going to our website, getting Jillian Michaels' book, "Winning By Losing," and doing everything you possibly can to become educated.  It's not just about fad diets or low cal or low fat, it's about understanding the entire process of nutrition and exercise, how your body works.  And so I've gone into depth, we've been trying to teach people in our community and in churches locally on exactly what it takes.  It's not that difficult, it's just not taught.

KFF: I have heard and read arguments on both sides of the issue of "will-power." Some say weight loss is not a matter of will-power and others say it is.  What role does "will-power" play in losing weight? 

PETE: You know will-power, I learned this on the ranch, and Jillian said will-power is overrated.  So what you want to do is you really want to do is mitigate against any error so that you don't have to rely on will-power. 

Say for instance, you know, everyone has what's called "trigger foods."  I have two types of trigger food and I call them regular trigger foods.  And what a regular trigger food is, if I eat this certain type of trigger food, I'm going to eat the whole bag of whatever it is.  For me its Pringles.  If I crack open a can of Pringles, I can't have just three or four.  I'm going to eat the whole can.So that's a trigger food.  The way you overcome that is not by saying "I'm just going to eat four or five chips and that's going to be it."  No, you're relying on the will-power that may not be developed yet.  What you want to do is you want to go to the store and buy a small container of those chips and leave the store and don't take home a whole can.  So you can't eat a whole can if you don't buy a whole can.

Then I have what's called deadly trigger foods and those are foods where with the sugar and everything combined, if I eat this, I'm literally going to eat everything in the house.  For me that was Chocolate-Chocolate Chip Haagen Dazs Ice Cream.  If I ate a pint of that, the sugar and chocolate in there would send me on a binge and I would eat until I would eat everything in the house. 

I don't worry so much about will-power with that, I'm not trying to have the one serving (which is a half cup), I'm just not going to have that.  If I am, I'm going to go to the ice cream store, have one scoop, eat that, and leave the store. That way I don't take it home and I don't have to rely on will-power—because it's just not there.

Let me tell you about this one time. What was that store we would go to, Pam?

PAM:  The whole foods store.   I enjoy chocolate a lot so we would go to the whole foods store and we would get these chocolate covered almonds and what I would do is I would count out 14 of them because 14 equals 210 calories and then we would leave the store and either go to the park or come home and each one would get 7, so that way we don't eat all of the almonds.  So that's one of our tricks that we do now so we don't eat the whole trigger food but have a little taste of it.

PETE: Because obviously if we bought a whole container of those, we're just going to eat the whole thing.  So we don't have that type of will-power, we recognize that we don’t have it. 

And some of those things come from when you were a child, if your will-power was overridden when you were a child.  For instance, in the African American community one of the persons who was on the show—Dr. Jeff Levine—he worked in the minority community and he would talk to me about what the minority community would say to their children at the dinner table.  For instance, they would say, "Eat all your food. Don't leave anything on the plate."  And what that would do is override the child's natural mechanism to stop. 

Children know when they're full and they will only eat what they need.  But we as parents can override that natural mechanism to stop and then you're throwing your body all off-key.  So some of these issues come from childhood and if you don't have that stop mechanism, then you may need to mitigate that because you don't have the will-power to stop when you should. 

KFF: Absolutely.  Now, how much weight do you recommend a person lose in a week?

PETE: There are different numbers about that.  Most people can go to their doctor or go to a nutritionist to get proper advice on that.  I'm to the extreme.  When I was on the ranch I lost 22 pounds in ten days and that was the first week when I was starting out and there is always a substantial amount of water loss that goes along with that. The national average, if you work out 6 days a week for an hour a day, the national average is about two pounds a week, but people always have this question:  Is losing a lot of weight in a hurry bad?  If you do it right I don't see how it's bad.  If you have surgery, the first thing they do is put you on a crash diet, and make you lose weight if you have any kind of stomach surgery. 

So it's not necessarily losing weight quickly that's the problem, it's the combination of how you're doing it.  If you're doing it by starvation instead of modification, that's wrong.  If you're doing it in such a way that you're actually losing muscle mass, that's wrong.  So there are different experts' opinions out there.  The national average they recommend to people is about two pounds a week. 

Now, weight loss comes down to a math problem.  One pound is 3500 calories.  For a person to lose one pound they have to create a caloric deficit of 3500 calories a week.  You can do that through nutrition, in other words, you're going to eat less this week, or you can do that through exercise, in other words, burn more calories; but preferably you're doing it through a combination of both nutrition and exercise to lose that pound or two pounds every week.  Most people can really lose more than two pounds a week if they get on a good enough exercise program and they have the time to dedicate to the extra exercise.

KFF: Right, that's like a big key, Pete.  That's why we all envy you on the ranch.  Oh, if I had all day to spend exercising...

PETE: The thing to remember, again, when I came home I lost 102 pounds. 

KFF: Give us a sample daily workout.  How much resistance training?  How much cardio?

PETE: My maintenance program right now is thirty minutes of weights a day and thirty minutes of cardio.  And so I'll go to my basement or to a gym and do thirty minutes of weights which will be circuit training and do thirty minutes of cardio. 

Like this morning, I got up, I did an hour run.  Saturdays I'll do two hours worth of basketball.  So that's my maintenance plan.  Last summer when I got home from the ranch I joined a running class and the running class actually taught me how to run based upon my heart rate, and I just made running a major part of my life.  And so if you advance in your exercise to the point to where you're running, if you start off with walking and you increase to a brisk walk and then increase to running, you can get a great workout in a short amount of time just by jumping straight into your running shoes and going outside and start running.  So time becomes less of a factor once you become more efficient and proficient at exercise. 

KFF: That's true.  And intensity is important?
 
PETE: It's very important.  You really have to get your heart rate up.  There's so many different misnomers out there.  There's the heart fat burning zone. There's this thing that a person walking can burn as many calories as a person that is running and all of that is misinformation that allows people to stay fat. 

If you're going to burn calories, you have to expend a lot of energy.  I say to people if you want to burn as much gas out of a car as possible, you drive the car as fast as possible.  And it's a similar analogy when it comes to weight loss.  If you want to burn that extra fuel off you that's stuck on your hips, you have to go as fast as you possibly can. 

Of course there are certain guidelines.  There's your maximum heart rate, which for a female it's 220 minus your age.  For a male it's 226 minus your age and for weight loss you should stay between 75 and 85 percent of that number.  That's much higher than what's commonly posted on the board in local gyms.  Local gyms say about 65 percent of that, but you have to push up the intensity.  And this helps people who are professionals who may have only 15 minutes a day to work out. 

I did a seminar with a doctor in Atlanta and she talked about how she got 15 minutes a day three times a week and she throws in these old Jane Fonda videos and she works out and gets her sweat on for those 15 minutes a day.  And you hear from people or different ads that say lose weight in twenty minutes a day. That's not going to happen, but you can maintain a healthy lifestyle in fifteen or twenty minutes a day if you are really working out with high intensity.  There is so much misinformation, even with nutrition, there is so much misinformation.

KFF: Give us a sample menu.  What kinds and amounts of food should we be eating throughout the day?

PETE: Now, the main thing to remember when it comes to nutrition, the key is your BMR.  This is called your Basil Metabolic Rate, what I call it is the four M's of nutrition.  How much fuel your body needs, how many calories are in the foods you eat, and how to manage your caloric intake by tracking.  Those things are incredibly important. 

So your Basil Metabolic Rate is the number of calories that your body needs per day to exist.  For a woman it's between 1200 and 1800 calories a day, for a man it's between 1600 and 2400 calories a day, so you have to figure this out.  We've got an article at winningman.com and you can actually google this information to find it out.  A quick and dirty method of knowing your BMR is to take your body weight, multiply it times ten and that's the amount of calories you should be taking in per day.  If you way 150 pounds and multiply that by ten, that's 1500 calories, you should not go over that number on a daily basis.  If you go over that number by just 100 calories a day, then you gain ten pounds a year, guaranteed, because 36,000 calories is how many extra calories you'll be taking in a year.  But again, the key for me has been modification, not starvation. 

For breakfast, before I used to have three eggs, two or three sausages and orange juice.  Now I'll have the same volume but I'll have it in a little different form.  Now I have Egg Beaters instead, which is 35 calories.  I had sausages before which were 150 to 200 calories each.  Now I have low fat chicken breakfast sausages which are 100 calories each.  Instead of orange juice which was 185 calories for a large glass, now I have Crystal Light which is five calories per serving— about 20 for that glass.  So if I were to run it down, every morning I'll have two or three Egg Beaters, two or three chicken sausages and a large glass of Crystal Light. 

If I go out to lunch, I'll have a large salad with skinless, boneless chicken breasts and a couple of hamburgers on the side.  The key again is the modification.  A regular four-ounce patty hamburger is 300 calories.  A four-ounce patty of lean ground beef—94 percent lean—is 150 calories.  So now I can have two hamburgers, whereas before I could only have one.  So I'm never going hungry.  Instead of having a regular bun which would be 200 calories, I'll substitute that with a low cal, low fat pita which is only 50 calories.  Instead of regular catsup which is 15 calories a teaspoon, I'll have low carb catsup which is five.  If I have mayonnaise, two tablespoons of mayonnaise is 100 calories.  Instead of having that, I'll substitute that with two tablespoons of light mayonnaise which is only 50 calories.  So it's about modification that really makes a difference.

KFF: Pam, you lost 70 pounds last year as well.  Did you make similar modifications?
 
PAM:  Yes.  The calories that a woman should take in are about 1200 to about 1600. I make modifications because I want to lose weight—so I lower my calories. Instead of eating the traditional 1500, I may go down to 1400 and then continue to exercise.  It helps that we're a team in this because when I don't feel like working out he'll say, “Pam, let's go and work out together.”  That's what has really helped me.

KFF: Is your workout similar to his?

PAM: Yes.  For me I have to get my workout in in the morning. If I don't get it in in the morning, then it's not going to happen— because things come up.  So usually in the morning as soon as we wake up we workout.  Then we eat breakfast, because you have to get the body going, and then we start our day.

KFF: So do you do the hour a day as well?

PAM: Right, an hour a day.

KFF: Thirty minutes of weights and thirty minutes of cardio?

PAM: I don't do weights. I do cardio right now.  My goal is to get with the weights.  I have seen the transition that your body takes with the weights, so my goal is to get to the weights.

KFF: And that was my question. I was going to ask what the key is to losing that weight without acquiring all the sagging skin.  Does the weight training help?

PETE: There are a couple of different things.  One, of course, is that the weight training helps.  When you lose a massive amount of weight you have to have something to fill that area back up, so if you're building muscle, that will do it. 

Typically, people who lose weight, for every two or three pounds of fat they lose they lose a pound of muscle.  But because of the program Jillian put us on, I didn't lose muscle along the way, which also keeps your metabolism high, so I actually gained muscle while losing weight and the Lord just blessed.  I have good genetics, they say, and I'm 37 and I've got some sagging skin, but it's not nearly as extensive as it has been on other people. 

And to be honest, sagging skin is a good problem.  I'd rather have a sagging skin problem than too much excessive skin filled with fat problem, because no one dies from sagging skin, they die from a bad heart.  So I'll take a sagging skin.

KFF: What role has your faith played in your weight loss experience, Pete?  I ask that because of all the individuals on the ranch, you had the most significant weight loss. To me that says something.  Your weight loss experience is really phenomenal.

PETE: It's played a major role.  I tell people there are a couple different pieces to weight loss.  Of course there's nutrition and exercise and there's also dealing with yourself—dealing with who you are and why it is that you overeat. 

For some people it's just an education thing.  For some people it's a real struggle because they have emotional problems or they have other issues going on in their life. They're overeating and looking to eat as a way of escape.  The Lord really healed me of childhood issues, but I still had the external effects of that.  I was still overweight. 

I grew up in foster care. My mother was mentally ill, so I was literally in and out of foster care and lived a very transient lifestyle.  Because of that I developed poor eating habits.  The Lord healed me of all those earlier childhood traumas, but again, I still had the external problems. 

So for me, Christ was the main reason that I was able to keep a positive outlook about the future saying, “Well, if the Lord was willing to die for me and be resurrected for me, I know he's got the best for me. So I have to have a positive outlook as far as this weight loss goes.”  Even going out on the ranch I made a deal with God.  I said, "Lord, as long as I don't die, I'm going to do whatever they tell me to do.  There's a reason that you've got me out here and if they tell me to jump off a building saying, “We've got a big balloon out there,” I'm going to jump, Lord, and you have to protect me.

So that really helped when you're going into a new environment where they're making you workout and you've never done that before.  But for me faith has been the ultimate thing to keep me going throughout my weight loss struggle and as we began to turn things around.

KFF: What about for you Pam?

PAM: Definitely.  I mean, it took the faith in the Lord just to let Pete go away for two months.  It was like, "Good Lord, what am I going to do without my husband?"  So the Lord has guided us the entire way.

KFF: So Pete, when you talk about the psychological issues that causes one to overeat, can you tell us exactly how and when you came to grips with your root issues?

PETE: Yes. It was really a two-part process.  The Lord healed me of those issues over the process of time. I gave my life to the Lord in 1991.  I was out in the community with our local church and we were knocking on doors and praying for people in the neighborhood and I hadn't seen my mother in approximately ten years and we knocked on the door of a home and the person opened the door and it was my mother. She was living in an adult foster care facility. 

At first there was great joy. I hadn't seen my mother in ten years. But then all of those old issues came back.  She had left me and my little sister alone at one time for a two-week period and we had to go out and find food because we ran out of food.  So all of those things began to surface back up and over the process of time the Lord began to heal them.  But then I didn't realize how much my current weight problem was related to that until I applied for the show. 

I applied for the show last year in February of 2005 and they ask you a lot of questions about your past:  Why do you think you've gained weight?  Why do you think you've done this?  And I began to connect the dots and began to see that I gained weight because I never learned the basics of good eating.  I never learned nutrition.  I had a friend who told me every time she sits down she has meat, a starch and a vegetable.  I said "Wow, I never learned that."  It was because of that transient lifestyle. 

So while the Lord had healed me of those issues years ago, again the problems that came from that were still evident in my external body.  So it was a two-part process.  One, I had been healed of those issues but I wasn't able to connect the dots until I applied for the show.  And I saw, that is the cause of why I'm overweight.  I never learned to eat right.

KFF: Fitness for you two now is a great family affair.  Are you doing anything with other couples along these lines?  I mean, it seems like a great ministry for couples.

PETE: We haven't so much worked with other couples as we've done individual seminars and done things like that.  Pam, what are you doing? 

PAM:  What we both are doing is teaching in our church.  I will teach the women and he has taught the men—so we have one half of the couple. When we teach we just tell them, "You guys really have to partner up with someone.  You have to have a buddy, because every day is not going to be a high day."  It's not going to be a good day everyday that you feel you want to exercise, so you have to have an accountability partner.  So we are teaching the church, teaching the women and teaching the men and hoping they come together and do it together.

PETE:  We're encouraging people quite a bit.  I'm doing seminars in local businesses and at the University of Michigan, and I'm encouraging people to find a team.  A network is so encouraging, as Pam mentioned.  Typically, the built-in teammate is a person right in your own home.  So if a husband or wife can encourage their spouse to really charge forward in weight loss, it makes an incredible difference.

I told someone recently that I feel sorry for the families where one spouse can eat anything and doesn’t gain any weight and the other spouse can eat a grape and feel like they've gained a pound.  I was blessed in the fact that me and my wife both struggled in this.  So when I got back from the ranch, one of the first things we did was to go to the store together and I began to teach her about nutrition labels, and about the calorie count on different foods, so we began to learn this together so we could overcome this together.  But if that's not available in the house, then I think it's important for the person or the spouse, to go out and find another source of encouragement, another teammate, whether it be a neighbor, an on-line club or something. You've got to really develop a network around you to be able to help.

KFF: How has the weight loss and lifestyle change impacted your marriage?

PETE: What would you say, Pam? 

PAM:  We're happier people.  You know, it's interesting, nutrition and exercise does have an impact on your outlook in life.  I mean, things seem clearer, your thoughts are clearer.  So I just feel that we're happier people and things that we used to avoid, we now approach them head-on, even in our marriage.  We got away last weekend and we were talking about how it was great to get away, and we had some deep, intense conversations.  The future is much brighter because you've gained your health back.  So that's how I've seen that it’s changed our marriage.

KFF:  I'm sure it helps in the physical aspect too.

PAM: That too.  That's helpful as well.

PETE: If you have a struggle in marriage and you have weight issues, it helps to be able to solve one or two of those things, you know.  I think that one thing that people should always do is always look to improve themselves in one way or another.  I believe that the Lord would have us, as the scripture says, "to prosper and be in health even as our soul prospers." 

So it's a combination of things that we as Christians should always be working on.  I think we should always be working on our marriages, always working on our finances, and always working on our health—not that we'll ever be perfect of course until we meet with Christ in glory—but at the same time these are things that we should actively be working on.  We shouldn't just lie around passively and wait for God to do something.  And really, He's looking for us to do something. 

In our marriage we always worked on other issues and had hoped that with the weight issue, we'd find the right solution. But it wasn't just that we were going to sit on the couch and Lord send us some answer.  We were out actively seeking different things and trying different things.  So when we were really able to conquer this issue, other things fell in place as well.

KFF: That's awesome.  Over 60 percent of Americans are overweight, so I know we have some readers and listeners who are interested in losing weight. However, they may feel stuck or lack the faith or will-power.  What words of encouragement would you give to the individuals?

PETE: I think it's a combination of things.  One, get educated.  I mentioned earlier you have got to keep the faith.  You've got to believe, first of all, that you can overcome this, because I believe that's the truth.  I believe that God wants you to prosper in every area of your life.  So that's the first thing, to keep the faith. 

Next, get educated.  Develop a team around you.  And third, just get out and get moving.  You can just start taking a walk everyday. Look at your neighborhood, see the neighborhood and pick up the pace as you move.  Today if you are just able to walk a block, next week try to walk a block and a half. 

But I think it's really a combination of a few very basic things.  One, keep the faith.  Number two, get educated and number three, develop a team.  Those things will really help.  Now, from a Christian point of view of course, and in education, there are a lot of components that you need to understand.  You need to understand exercise, you need to understand nutrition, but the overall get educated, and—now I forgot the third thing.

KFF: Develop a team.  And you also said get up and get moving, I guess that's a big part of it. 

PETE: That is, but you may need a teammate to get you out there.  Some people—we were one of those as well—we would start and we would stop.  So just having that team structure would allow you to get going, get started and keep going.

KFF: That's wonderful.  What's next for Pete and Pam Thomas?

PETE: Pam, what do you say? 

PAM:  We want to have children, so that's next.  We want to have children and we just really want to continue to grow our business.  We work together. We really enjoy that.  That's most likely what we will do together, is work together and start our family. 

PETE: I agree.  I think the main thing of course we're focusing on whatever doors the Lord will open.  You know, we are trying to share this message about weight loss with as many people as possible.  So as the Lord is opening certain doors, we're definitely stepping into those doors and educating people on what to do.  So that's one thing.  Number two, we're continuing to build and grow our real estate business as much as possible as the Lord leads, and that's going very well.  Then as Pam said, we want to start to have a family.  We want to raise godly children to do God's will here on the earth.

KFF: That's fabulous.  Well, you're definitely helping lots of people and I believe the Lord opened that door for you to go to the ranch and have the success that you did so that you could come back and share with the rest of us who can't get to the ranch.  I think it's great.  And you proved that by coming home and losing 103 pounds that it can be done. So we can't say you were on the ranch all the time and lost all the weight.  And then, Pam, you've lost weight too.

PAM:  That's right, and I did not go to the ranch.  That's true.

PETE:  And she lost 70 pounds last year.

KFF: I'm so excited for you all and I wish you the very, very best and thank you so much taking time out of your day to help us and help inspire others. 

PETE: Thank you for having us.

KFF: You're very welcome.

Copyright ©2006-2008 by Keeping Family First.  

Visit Pete's Website--www.WinningMan.com