If you're having trouble dropping those last 10 lbs. you're not alone. The final pounds can be the toughest to lose, and it's frustrating when the methods that have brought you weight loss success suddenly stop working. But there's a good reason those 10 lbs. are hanging on -- and a few basic strategies can make them disappear.
Why Weight Hangs On
If those last 10 lbs. just won't seem to budge, blame it on biology. As you lose weight, your body begins fighting harder to hold on to the remaining fat stores it has; while food shortages aren't a problem in most modern societies, this biological response to weight loss helped protect your oldest ancestors from starvation when food was hard to come by. As you lose weight, your metabolism slows down, meaning your body needs fewer calories to maintain the same weight. That explains why weight loss can wane, even when you're sticking to the same diet and exercise plan that helped you shed pounds before.
What to Consider
Before you try to tackle those last 10 lbs., consider whether that's really the best choice for your body. If your body fat percentage and body mass index are in a healthy range, and your doctor agrees your weight isn't raising your risk of health problems, losing another 10 lbs. may be more effort than it's worth. Remember, the work doesn't stop once you reach your weight goal; if you want to maintain that weight, be prepared to keep up the strict diet and exercise regimen that got you there permanently. If not, the extra pounds will creep back on as soon as you resume your former habits.
Eat Fewer Calories
If you're ready to lose the last 10 lbs., making a series of small changes to your diet can help you reduce your daily calorie intake. Write down every single thing you eat for a week to make sure you haven't been taking in too many calories inadvertently; as time goes on, many people start serving bigger portions, overindulging on weekends or forgetting about the calories in drinks, sauces and salad dressings. Tracking your calorie intake will ensure you stay aware of what you eat every day. Beyond that, aim to cut about 100 calories from your diet every day by making small cutbacks: so cut your meat portions down by about 25 percent, serve up 3/4 cup of brown rice instead of a whole cup and replace the croutons on your salad with crunchy water chestnuts. Small changes like these add up when you make them consistently.
Burn More Calories
Instead of spending more time at the gym, bump up the intensity of your workouts; this is more effective for increasing your calorie burn, public health doctor and "Glamour" magazine editor JoAnn E. Manson writes. If you usually jog at a steady pace, try adding quick sprint bursts every few minutes; or if aerobics classes and videos are your favorite form of exercise, switch from low-impact aerobics to high impact. Another way to make up for your slowed metabolism is to lift weights more often; increasing your lean muscle mass speeds up your metabolism so your body burns more calories all day long, even when you're resting.
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