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Dolvett Quince doesn’t soft-pedal weight loss.

“I think that everyone, to some degree, doesn’t like the pain” that comes with eating right and exercise, said Quince, one of the trainers on NBC’s “The Biggest Loser.”

Quince visited the Independent Health wellness expo this week at the Hyatt Regency.

How important is exercise to a healthy lifestyle and healthy weight?

It’s the glue, isn’t it? If you’re not moving, you’re not losing.

What’s the most important advice you give in terms of food?

Eat vegetables. Eat lean proteins. If you’re going to have carbs, make sure they’re smart carbs, not high carbs that will store fat. Cheat once in a while, which means you do it sporadically. You want to have lifestyle; you want to have balance. Ninety-five percent of people who lose weight gain it back because of deprivation diets.

Can you talk more about smart carbs?

Sweet potato versus mashed, brown rice versus white rice. I look at smart carbs the way I look at color. If there’s some kind of color to it, it’s going to be great for my body in terms of the way I process it.

– Scott Scanlon

On the Web: Read more about Quince and his new book at blogs.buffalonews.com/refresh