The last 10 pounds to your goal weight are usually the hardest to lose because you have already made the obvious changes to your lifestyle. Now that you're smaller and lighter, your body burns fewer calories throughout the day. If you have already lost a significant amount of weight, you know how to improve your diet and exercise routine to lose weight. Losing the last 10 pounds requires that you use what you've learned so far to identify the areas where you can still improve your diet, exercise routine and lifestyle.
Step 1
Keep a food journal for a week to evaluate your diet. Once you have everything you eat recorded on paper, you may be able to identify habits you can improve upon or trends that require more attention.
Step 2
Avoid alcohol and soft drinks. According to the World Health Organization, when you drink your calories, they spend less time in your stomach and you don't feel as full. With a bottle of beer containing between 100 and 200 calories, a glass of wine containing about 85 calories and a can of soda providing 130 calories, it is easy to accumulate unwanted calories. Cutting three 100-calorie beverages a day from your diet will lead to 10 pounds of weight loss over four months.
Step 3
Eat more fruits and vegetables. Fruits and vegetables contain fiber, which makes you feel full. When your body is lacking a nutrient, you crave foods that contain that nutrient, according to Peer Trainer, an online diet and fitness support site. Fruits and vegetables (especially the brightly-colored ones) are also packed with nutrients to reduce food cravings and thus snacking.
Step 4
Step up your workouts. If you do the same workout over and over, your body becomes efficient at that workout and you burn fewer calories per session. To jump-start your weight loss, your workouts need to challenge you. Interval sessions are a great way to increase the intensity of your cardiovascular workouts. Lifting heavier weights for fewer repetitions will also give your metabolism the kick it needs to resume weight loss.
Step 5
Sleep more. Getting more sleep increases production of leptin, a hormone that suppresses appetite and increases metabolism. Sleep loss, on the other hand, raises levels of ghrelin, a hormone that stimulates appetite. A University of Chicago study printed in Endocrine Development found that people who don't get enough sleep make unhealthier food choices and weigh more than those who get enough sleep.
Step 6
Drink more water. Even mild dehydration slows metabolism. The body sometimes interprets thirst as hunger, causing you to snack unnecessarily. A study published in the Journal of the American Dietetic Association reported that people who drank water before a meal ate an average of 75 fewer calories in that meal.
Step 7
Cut down on your salt intake. A high-sodium diet can cause you to retain water, which not only makes you look bloated and puffy, but also shows up on the scale. The FDA's recommended daily sodium intake is 2,400mg.
Tips and Warnings
- Consider whether the sacrifices you have to make to lose the weight are worth the rewards. If losing the weight will take time away from your family or other important commitments, then revisit your goals and determine whether they are realistic.
- Check with your doctor to make sure that it is safe for you to lose weight.
Things You'll Need
- Food journal
Member Comments