Losing that last 5 to 10 pounds can be the hardest of all.When we first start our weight loss journey, and stick to the plan, weight sheds off at lightning speed and you start to feel ever more amazing. For many people who have lost weight they can't believe that they're buying smaller clothes every month and their old "fat clothes" just doesn't fit them any more. They achieved 90% of their goals so quickly that when they get to the last 5 to 10 lbs which are the most stubborn they become mystified at to what they are doing wrong.
Basically everything is going perfectly and then suddenly the weight loss stops and stabilizes. We can only reduce our caloric intake and exercise so much before it becomes unhealthy. So now what do we do? Being so close to the goal and not easily obtaining it can become frustrating. But not to worry, you can do it. It may take longer but with determination and persistence it DOES happen!
Tips to Shed the Last five or ten pounds
1. Is there room to be more regimented?
When we lose weight the plan may have started out by simply adding exercise and quality nutrition into the daily program. Usually this change is enough to lose weight. When it becomes harder to lose weight then a more carefully devised meal plan could be the answer. If you are eating 5 to 6 mini meals approx. 3-5 hours a part at about 2-300 calories each will keep the metabolism revved up. The meals should contain lean protein, vegetables and whole grain / complex carbohydrates. A lot of people lose weight but stick to the same diet they were eating right from the start but as more pounds are lost, less calories are needed to fuel a smaller person. If calories can be cut safely, this is an option to try.
2. Increase Weightlifting / Endurance Training
Sometimes you just need to change your exercise routine every so often to give your body an extra push. Training for a marathon or strength training could be the extra push your body needs to shed the last few pounds.
Your body stores toxins in fat as a health precaution, so your system doesn't get overloaded with toxins. If you smoke, cut back on the smoking or quit entirely. If you drink alcohol, cut back on your alcohol consumption. If you are eating blackened toast (which is carcinogen, FYI!) stop eating anything that is obviously burnt. If you are eating a lot of red meat (which is rife with bad bacteria) try cutting back and eating more yogurt instead because yogurt has good bacteria in it which will help you lose weight.
4. A Leptin Boost
Leptin is a metabolism burning hormone which decreases as calories are reduced. After following tip number one all week, you can get a leptin boost from having one day of high calorie foods. It takes about a week for leptin levels to decrease but only one day to get levels back up. This doesn't mean to go all out, but calorie dense foods will "reset" your metabolism and get it back into high gear. When choosing what high calorie meal you want to eat aim for something healthier that is low in toxins and bacteria. eg. Pasta might do the trick. The following day you should feel really energetic and your goal then is to push yourself even harder when exercising.
5. Are you getting enough Sodium?
While you are exercising you might often hit an energy wall wherein you stop feeling energetic and you need a boost. Its possibly you are only dehydrated, but if you've been sweating a lot you may also be low on sodium. Drink more Powerade or Gatorade while exercising and you can reduce this problem, give yourself the extra needed sodium and you will be able to exercise for longer.
6. Break up your Exercise Routine
If you have been doing cardio and weights at the same time (for an hour combined) break up the workout and add a little more time to each. 40 minutes of cardio in the morning, and 40 minutes of weights at night (or reverse) will burn more calories and you will be better rested in between workouts to add more intensity to each. Plus, the cardio will increase your metabolic rate for up to 24 hours, while the new muscle will burn more calories throughout the day. Both forms of exercise will be working for you around the clock!
Get your heart pumping more by doing more activities that will get your adrenaline pumping. Adrenaline burns fat like crazy and a little bit of fear (even though you're perfectly safe) helps a lot. Take up activities like indoor rock climbing, while running pretend you are being chased by zombies (even though its not real, your brain can still trick yourself into pumping more adrenaline), have more spontaneous sex with your romantic partner and seek out other thrill seeking activities that will get your adrenaline pumping but without putting yourself at any real risk.
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