The Biggest Loser: Kitchen-Free Weight Loss

Week 4 over at "The Biggest Loser" was dull on drama and those controversial f-bombs, but spicy on healthy eating tips. With padlocks and chain draped across fridge, stove and cabinets, contestants couldn't brandish one utensil in the ranch's healthy kitchen. Instead, they ordered every meal out for a week. Read on to discover how to still lose weight when eating out, and if you think Mexican is bad for you, try ordering an entrée Bob and Jillian-style.

The Villain Can't Swim. Tracey's decision to put Shay on the scale Week 3 had tears flowing and revenge brewing. But after a meeting with Dr. Huizenga, Tracey was the one crying. Dr. H. put her workouts on hold after disappointing lab work revealed high CPK enzyme levels related to muscle injury. Now she can't even stick her toe in the pool alongside stress-fractured Abby.

Which is Healthier? In a pop challenge to win a coveted year of healthy groceries, contestants had to guess which meal is healthiest. Let's give it a spin:

• Meal A: one-quarter roasted chicken breast without the skin; one-half cup low-fat creamed spinach; 2.75 ounces sweet potatoes; one-half cup non-fat peach frozen yogurt; two cups unsweetened iced tea.
• Meal B: one-half rotisserie chicken with skin; one-half cup creamed spinach; one-half cup vanilla frozen yogurt; one-half cup blueberries; two cups green tea
• Meal C: one-quarter BBQ chicken breast with skin; one cup peas/carrots; one cup mango slices; one cup skim milk

Please say you're torn between Meal A and Meal C -- Meal B stars a half a rotisserie chicken dripping with fat. The answer is Meal A, and in "Price is Right" fashion, Pink's Rebecca and Amanda broke a three-way tie by fielding the closest total calorie count without going over. Total calories in Meal A: 445. Lesson learned -- watch out for mango, it's packed with sugar. Berries are better.

Dinner Out Requires Strategy: It's one thing to stroll into Subway with the trainers and walk out consuming only 500 calories. Entirely different when you enter a Mexican restaurant. But in a food field trip to remember, contestants learned how to properly order a Mexican meal without busting the calorie bank. Key first move? Say, "no thank you" to the chips and salsa. Take restaurant freebie temptations away and you're exhibiting control over your environment. That applies to the mega-margarita, too. And high-maintenance ordering is all about weight loss. So what if your server has to shout out, "Broiled with no butter or salt, please" to the chef? Don't forget to bring your calorie-counting book or check out these eight healthy iPhone applications.

What's Your Weight-Loss Purpose? After Rebecca stressed out during dinner, Jillian pointed out our healthy choices need a purpose behind them, otherwise it'll feel like torture. Why do you want to lose that 10, 20 or more pounds? Identify the real reason, then remind yourself every time you eat or jump on a cardio machine.

Firefighter Meets Daniel. In an amazing win for immunity, Orange team's Daniel hung onto a set of rings longer than Allen. If bookies were taking bets on this challenge, the house got robbed. A guy who used to weigh 454 pounds at the start of Season 7 now weighs 287 pounds and has stronger guns and mental fortitude than a firefighter. At least for this challenge. Shay, the heaviest contestant ever, was the last woman clinging to the rings. Orange continues to surprise.

Don't-Miss Trainer Gems

• Put your pre-game plan in motion before heading to a restaurant. Bob says check out the menu online and determine your order before stepping into the restaurant. It's common sense to decide before all your other senses are rocked by roasting garlic and that server rushing by with a platter of fajitas for two. Stay away from sauteed or pan-fried anything, too.
• Mashed potatoes without the guilt calls for cauliflower, says Jillian. Similar in texture and taste, cauliflower offers fiber, potassium, vitamins B6 and C, zero saturated fat or cholesterol. Season it right and she's onto something here. Mashing steamed cauliflower is decent if you spice it right, and for certain veggies, steaming is the healthiest prep.

Trainers suspected immunity-proof Daniel was well-hydrated on the scale this week, he didn't drop a pound. Watch for big game-play weight loss for Orange next week. Rudy shed another 11 pounds, and the guy ordered off a menu all week. For all you former football jocks out there, Jillian says you're potentially a weight-loss machine. Pair five small meals a day with the training schedule from your high school days and those pounds may melt away. At weigh-in time, Julio and Brown's Liz and Danny fell below yellow. Julio headed home a changed man. He still loves everything about food, but he says life is easier now at 299 pounds. He left his love affair with cheeseburgers for a marriage with fresh foods and workouts.

Next Tuesday's Week 5 rings in singles, and whoever wins the golden ticket gets to choose Blue or Black. B and J trainer harmony is on the rocks. See you next week.

If you're wondering about that Biggest Loser video game, That's Fit's Katherine Tweed recently burned a few calories at a preview alongside Bob, Season 7's Tara and other slim, former contestants.