The Biggest Loser: Helen and Erik Return

Week 17 at "The Biggest Loser" saw the final five contestants race to stay above the red line to land in the final four. But instead of focusing on the confetti-laced $250,000 grand prize, this week's message centered on living a leaner life once the ranch is a fuzzy memory. With only two episodes remaining, contestant worry about the future was top of mind. Luckily two former champs, Helen Phillips and Erik Chopin, returned to dish out a little post-ranch survival advice. For all "The Biggest Loser" at-home fans attempting to balance smart eating with consistent fitness most every day -- this episode is for you.

Red-Line Pressure Cooker. Forget alliances and politicking at elimination, the red line was back to level the playing field. Lose the lowest percentage of weight loss and head on home. Koli announced his intention to win, but did he back it up?

Past Champs Return. In a cool producer move, former champs Helen (Season 7) and Erik (Season 3) met with contestants to provide perspective. Helen has lost her skeletal look; now she simply looks fantastic, in shape and happy. While Erik gained nearly all his weight back, he was invited to weigh-in again at the Season 9 finale and is down 70 pounds to around 300. Let's hope he lost those pounds for him and not the Biggest Loser limelight. You're the only one who can lose weight and keep it off.

Former Champs Know. It's not a finish line, it's a lifetime. At least that's the message Erik shared with finale-frenzied Koli. He warned the group to avoid giving themselves a pass if 10 or 15 pounds creep back on. That's a red flag for weight gain, especially when it's justified by the ranch belief that weight can be lost quickly. Suddenly, those passes turn into weight relapse. In another heart to heart, Helen told Sunshine that she worked out way too intensely upon her return home. It took her time to realize eating right coupled with an hour or so in the gym each day was maintenance enough. Michael requested to chat with both Erik and Helen. Michael's finish line feels forever away, but Helen and Erik affirmed he's capable of living that healthy lifestyle if he stays positive.

Michael's Meltdown. He may have lost nearly 200 pounds, but Michael became unglued upon comparing his weight to other remaining contestants. The trip to the Big and Tall clothing shop during makeover week didn't help, either. But Bob pulled out his emotional glue stick and focused Michael's energy on the task at hand -- losing weight one day at a time. Find that Bob-kind-of-person in your own life next time your weight-loss goal has you slamming doors as you quit the gym.

Fan Favorite Challenge. Producers brought back this sandy fan favorite. Contestants traipsed over a series of sand hills to dump their 16 weeks of corresponding weight loss along 15 drop spots and then down a last, steep hill. Winner scored $10,000. Daris won this one easily and shattered Season 7 Tara's time by 10 minutes. But he chose to skip the $10,000 in return for a one pound advantage at the weigh-in. Should Daris have taken the $10,000 like Tara did?

Romo Jog. Dallas Cowboys' Tony Romo took a jog with contestants, reminding them to lean on inspiring people at home. Or at least friends who support your choice for a healthy grilled chicken salad during dinner out, right? Stick with people who care about your fitness and health.

Don't-Miss-Trainer-Gems

Bob says Subway is the only fast food joint he'd visit. Now Subway has a Build Your Better Breakfast deal, so the final five dug into an English muffin and egg whites for just 124 calories before stacking on low-cal veggies of choice. No doubt, Subway fare is working for Season 8's Shay. Just remember eating at home is almost always the healthiest option.

"Potassium is essential for proper muscle contraction during exercise," said Jillian. Bananas are a great source of potassium and energy. If you don't like them plain, consider freezing and tossing in your next smoothie.

Risk of Stroke Nearly Gone. In just 17 weeks, Dr. Huizenga reported that 31-year-old Michael's risk of stroke dropped from 15 percent to 1 percent per The Biggest Loser Know Your Number Health Score. Michael still weighs over 300 pounds, but his health gains after shedding nearly 200 pounds are life-saving.

Koli backed up his opening attitude by dropping 13 pounds for a 5.33 percent weight loss. Daris topped that with a 5.37 percent loss and looked amazingly slim at 195 pounds. As this week's top loser, Daris scored an at-home kitchen call by chef Curtis Stone. Michael lost a record 204 pounds in 17 weeks after losing 12 for a 3.59 percent loss. Those big numbers had Ashley and Sunshine shaken, with Ashley losing seven pounds (2.94 percent) to Sunshine's dismal 1.12 percent, or two pounds.

Sunshine headed home graciously to her local high school packed with cheering family and friends. Since the ranch, she's lost 14 more pounds and tossed out the opening pitch at a Minnesota Twins game after a healthy tailgate with grilled turkey burgers, asparagus, fruit and bean salad. Sunshine left fans with valuable advice: "Every day you have to appreciate the small victory. If you fall, that's OK, get back up and do it again." See you next week as the final four head home for 30 days and one returns two pounds heavier and Jillian claimed it's self-sabotage.

Need a weight-loss spark? Try standing up.