Bob Harper is best known for his work on The Biggest Loser, though his career includes books, DVDs…the list goes on. The famous personal trainer has plenty of excellent advice for fast weight loss to dispense, and he emphasizes that you are the only thing standing in the way of shedding unwanted pounds.

Check out some of his top advice to inspire you:

Don’t Worry About Fat

“People are so concerned about fat, [but] processed, non-fat foods are what’s really making them fat. Our bodies need [good healthy fat]—our brains need that! It’s great for your workouts,” Harper told Men’s Fitness. “Don’t worry so much about your fat, worry about those carbs that you’re eating, those starchy, sugary carbs that aren’t doing anything but storing as fat in your body. “

Prepare Your Food

“The other night I got home late from work. I was hungry and tired—two danger zones for binge eating, right? My secret saving grace? Preparation,” Harper told Prevention. “I already had a huge bag of chopped salad ingredients in the refrigerator, so I just dropped the greens in a bowl, dressed with them with Galeo’s dressing, my favorite, and topped them with cubed chicken I’d cooked the weekend before. Then I added a lot of cut-up veggies—some cucumbers, bell peppers, tomatoes and red onion. Total prep time: just a couple of minutes, which is about all the bandwidth I have left at the end of a long day!

“If you chop and bag veggies and a protein ahead of time, you’ll be setting yourself up for success big-time. And don’t be shy about experimenting with what might seem oddball vegetables in a meal like this. Treat finding new vegetable combinations you like as an adventure!”

Don’t Forget About Exercise

“Moving your body may seem like a no-brainer when it comes to burning fat. Research suggests why so many people see success when they hit the gym on a regular basis: One animal study published in the journal Disease Models and Mechanisms found that working out triggers the release of an enzyme called irisin that prompts white fat cells to convert to brown. Newer research presented at the 2013 annual meeting of the American Diabetes Association found that exercise can prompt the browning of fat in men, with the benefits still increasing after 12 weeks of training on an exercise bike.”

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