It is common for many dieters to reach a weight loss plateau about 10 pounds before their goal weight. Weight loss plateaus occur due to a reduction in your basal metabolic rate that has occurred from your weight loss. Once you are in reach of the goal, you likely will want to lose that last 10 pounds as quickly as possible. A few small tweaks to your diet and exercise routine can help you get to your goal without the need to crash diet or fast. Remember to speak to your doctor before making dietary changes.
Step 1
Cut back additional calories. If you want to lose the last 10 pounds quickly, you need to reduce the number of calories you eat each day. Get rid of at least 100 calories from your daily intake. Track food calories by using a journal.
Step 2
Get rid of extra calories that may be hiding in your food items. Lose the last 10 pounds by removing any high-calorie extras in your meals. This includes condiments, full fat dressings, croutons and sauces.
Step 3
Increase the amount of time you exercise. If you currently only perform aerobics half an hour a day, bump it up to an hour a day. Keep things interesting by rotating your workout routines. Some activities you can do include running, jogging, tennis, cycling, rowing, swimming and kickboxing.
Step 4
Make time to weight train. Alternate your aerobic routines with weight-training sessions to build muscle mass. Muscle burns a higher number of calories than fat. Use resistance exercise machines, like leg presses and pull-up bars, to work the upper and lower body at least three times a week. Take a day off between sessions to allow the muscles to rest.
Step 5
Add interval training to your routine. During interval training, you have a warmup session, period of high-intensity exercise and a cool-down phase. Many pieces of exercise equipment, like treadmills and stationary bikes, have built-in interval training workouts.
Member Comments