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Hard-bodied for the Holidays

Get lean and clean before the new year—even in the season of eggnog and homemade pie—with the help of Atlanta-based supertrainer (and now TV star) Dolvett Quince and his new no-excuses tome.

Dolvett Quince

It’s that time of year when your hard-fought gym results begin their annual disappearing act—the inevitable byproduct of holiday cheer. You’ll loosen your belt, guzzle down eggnog, struggle with heartburn and pray the pounds don’t stick around too long after New Year’s. It’s a pattern that The Biggest Loser’s Dolvett Quince wants you to crush with his first book, The 3-1-2-1 DIET: Eat and Cheat Your Way to Weight Loss—Up to 10 Pounds in 21 Days ($26, Grand Central Life & Style). Fresh off a campaign for Dr. Scholl’s, the celebrity trainer and longtime Atlanta resident has a weight-loss plan that forces you to take accountability and make dramatic life changes. “It can take anywhere from eight to 14 days for a person to begin to adapt to change,” Quince says. “It’s very difficult, but it can be done. You just have to have discipline.” Promoting the concept of “clean eating” and a diet that removes unnecessary, unhealthful extras like salt, sugar, butter and fast food, Quince’s plan promotes five days of strict eating—during which you adhere to portion control, balanced dieting and careful food choices—and two “cheat days,” where you can indulge in the good stuff within reason (meaning: two alcoholic drinks, pork, pasta and the like). “I love food as much as the next person,” Quince insists. “I don’t want to deprive myself to feel fit and lean. Extremes never work.” Though the book is diet- and recipe-heavy—with helpful worksheets, meal plans and shopping lists scattered throughout—Quince shares a few of his personal struggles as well as gut-busting workouts designed to get you fit and to keep you motivated. It even offers up savvy suggestions for business travel, the holidays and eating out. It’s page after page of instant inspiration—and your mirror will thank you by the time 2014 arrives.

Take a Cue From Quince This Season

“During the holidays, you should be working out four times as hard. Get the family up and exercise in the morning. Work for your calories. Focus on the socializing, not the eating.”

“10 Degrees South, Yebo and Twist are all favorites of mine in Atlanta. Twist, especially, has a lot of great choices
in terms of nutritious options.”

“Swap [in] sweet potatoes for white mashed potatoes.
Look for bread-free stuffing recipes.”

“Say no to eggnog, gravy, casseroles and dressing.
You eat that stuff, and you’re consuming fat, fat, fat.”

“Shop for organic produce at Whole Foods or Trader Joe’s, and aim to cook at home at least two nights a week. For those two nights, you’ll be able to control your diet, and you’ll get solid time with your family.”