The last 30 lbs. tend to be the most difficult to lose. As you lose weight, your body requires fewer calories. To lose 30 lbs., decrease portion sizes, cut empty calories, set exercise goals and increase activity, dietitian Jane Korsberg suggests on the University of Cincinnati's NetWellness website. The National Weight Control Registry tracks people who succeed at losing over 30 lbs. and keeping it off for a year or longer. Registry members have lost an average of 66 lbs. and kept it off for 5.5 years. They average an hour of daily exercise.
Step 1
Replace empty-calorie and processed foods with whole foods. Foods with fiber, such as fruit, vegetables and whole grains, help to keep you satisfied and provide energy and nutrients for a reduced-calorie diet. After your initial weight loss, reduce your daily calorie intake to help take off the last 30 lbs.
Step 2
Eat dairy products. Include three servings of dairy every day to help accelerate fat loss, if you're able to eat dairy. Dietary calcium intake causes increased fat-burning for faster weight loss, notes a 2005 article in the "Journal of the American College of Nutrition."
Step 3
Track your food and beverage intake. Write down what you eat in a food diary or by using an online food tracker. You could also include the calories you burn from your exercise activities. Tracking both your food intake and exercise allows you to assess what you're eating in terms of calories and to see how exercise affects your daily calorie allotment.
Step 4
Pay attention to habits that hold you back. Change those bad habits to succeed in burning off your last 30 lbs. Go over your food diary or tracker at the end of each day and the end of each week to notice your progress and your obstacles. For example, if you notice that you tend to overeat certain foods, consider cutting those foods for at least a few days to see if your weight drops.
Step 5
Exercise more. Increase your activity level as you lose weight to overcome weight loss plateaus. It's normal to experience stalls in weight loss. Burning more calories through exercise and increased activity helps to take off the final 30 lbs. For example, if you walk for 30 minutes a day three days a week, start increasing your walking time. As your fitness increases, exercise more days per week with the goal of exercising daily.
Tips and Warnings
- Seek out success stories of people your age and gender who have lost at least as much weight as you need to lose.
- Aim for a safe rate of weight loss of 1 to 2 lbs. a week to succeed at losing the excess weight and keep it off. Consult with your doctor about any weight loss or medical concerns.
Things You'll Need
- Food journal or online food tracker
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