You did it -- almost. After months of eating healthy, counting calories, working out and making smart choices, your goal is in sight. For many people, however, the goal seems to stay just out of reach for a painful amount of time. Losing the last 10 lbs. is a challenge for most dieters, for some very good reasons. Understanding what's happening with your body can help you make the changes you need to reach that goal.
You're Energy Efficient
There's less of you than there was a few months ago. That's a good thing, but it can also be a challenge. With every pound you lose, your metabolism slows by up to 20 calories. According to the Mayo Clinic, larger bodies naturally burn more energy than smaller ones, even at rest. Your cardio routine probably feels easier now, too. That's partly because your body's in better shape and partly because it's easier to lift 140 lbs., for example, than it was to lift 170.
You're Not Building Muscle
Yes, larger bodies burn more calories -- and so do muscular bodies. If you've been focusing on cardiovascular exercise, try incorporating strength training into your routine. As you age, your body naturally loses muscle mass. Rebuilding it can be an easy and effective way to raise your metabolism, making it easier to control your weight. Two or three sessions a week lifting weights or doing pushups, squats and crunches can make a significant difference. It'll also make you look more toned when those last 10 lbs. disappear.
You Need Protein
When people restrict their calories, they sometimes don't get enough protein. However, keeping your protein levels up will help you feel more full, keep your metabolism strong and potentially help you avoid gaining extra fat. Protein also helps keep your bones strong, which can be a concern if you have lost a large amount of weight.
On the other hand, beware of fad diets that advise you to eat protein and cut out other food groups such as carbohydrates. Inadequate carbohydrate intake can lead to serious health problems. Be sure you're getting the recommended amount of protein each day from a variety of sources, but keep your diet balanced to maintain your health.
You're Sitting Still
You work out four times a week or more, so you probably feel like you're getting plenty of exercise. Physical activity, however, is more than just exercise. In fact, your daily workouts may be causing you to sit more in the rest of your time. Standing and moving around is important to keep your body limber, and it also burns calories. In fact, standing for an hour may burn 100 calories more than sitting would.
References
- Today Health: Simple Tricks to Lose Those Last 10 Pounds; Karen Asp; September 2008
- Mayo Clinic; Metabolism and Weight Loss: How You Burn Calories; October 2009
- Mayo Clinic; Strength Training: Get Stronger, Leaner, Healthier; June 2010
- "Annual Review of Nutrition"; Dietary Protein, Weight Loss, and Weight Maintenance; Westerterp-Plantenga MS, et al.; 2009
- Weight-control Information Network: Weight-Loss and Nutrition Myths
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