On your weight loss journey, losing the last 10 pounds is often the most challenging for a variety of reasons.
Several variables contribute to the pain of dropping the last 10 lbs. Most studies report that people who stick to the diet and exercise plan outlined below can drop the last 10 lbs in about 60 to 90 days.
- Reduce your sodium intake to 1,000 mg per day.
- Consume at least 80 ounces of water per day.
- Reduce your intake of processed foods.
- Avoid alcoholic beverages.
- Train for one hour at 85 percent of your maximal heart rate five times per week.
The last 5 to 10 lbs are the most difficult to lose because cortisol levels increase due to stress and everything in the body fights against the process. One of the best workouts is a mental jog to enjoy the process of creating a healthy new body so that it is a long-term event rather than a one-day event followed by a goal-crushing binge.
In other words, don't stress over your weight reduction; instead, accept the process with patience and, most importantly, create time for yourself to relax and recover.
6 common reasons why it is hard to lose last few pounds
Things frequently become more difficult as you near the finish line. Shedding the last pounds is frequently the most challenging element of an already arduous task. For starters, they don't come off as readily as they used to. You're no longer losing water weight.
Six common reasons why it is difficult to lose the last few pounds include:
- Metabolism:
- As you move closer to reaching your weight-loss goals, you lose weight, which means you burn fewer calories while you exercise and when you are at rest.
- Because your metabolism has changed as a result of your weight loss, you must exert more effort.
- When you're down to your last pounds, you have to work the hardest of all.
- Boring factor:
- With the constraints of your workout program, formula, and food, you're undoubtedly getting bored.
- Sticking to calorie limits, going to the gym even when you don't feel like it, and drinking all that water can become mind-numbing, especially when the end is near.
- You're fighting evolution:
- Our bodies evolved to send hunger and eating signals to build up and retain fat.
- As you've cut back on your eating, your brain collaborates with your hormones to do everything possible to urge you to eat more (more sugar, fat, and salt).
- Those remaining pounds will not come off without a physical and mental battle.
- Fewer compliments:
- When you initially started losing weight, the compliments came in thick and fast.
- However, over time the compliments may have decreased.
- Your determination to lose those remaining pounds must now come from within rather than others.
- Motivation is lower:
- Even you've grown accustomed to how you seem in the mirror and no longer exclaim when you notice how much better your jeans fit.
- Finding internal motivation becomes harder as you get closer to your goals.
- Feels less urgent:
- Finally, you may discover that the need to lose the last 10 lbs is less pressing, making actual weight loss more challenging.
In general, as you get thinner, losing weight becomes more difficult, and you'll have to pay more attention to elements that weren't as vital in the beginning.
12 tips to lose last 10 pounds
There isn't a quick fix. All of the following suggestions are long-term adjustments that most individuals have implemented in their lives.
Twelve tips to lose your last few pounds include:
- Drastically reduce or eliminate processed foods from the dietli>
- Reduce your sugar intake and do not give in to bingeing urges
- Ditch the soda/pop and sip water infused with mint or fennel
- Keep your exercise regimen simple but consistent
- Allow yourself to feel hungry
- Include more protein and fiber in your diet
- Keep portion sizes in check
- Sleep is a must at night irrespective of your schedule
- Lift weights
- Reduce snacking
- Walk more and drive less
- Have a cheat day or cheat diet but don’t overdo
Whether you want to lose 10 or 100 lbs of fat, the goal is the same. To lose weight, you must burn more calories than you consume.
With good nutrition and a sound workout routine, you can lose stubborn last pounds of fat. However, depending on where you started and what your goals are, you will almost certainly need to change your strategy on a regular basis to ensure sustained growth.
As you get closer to your goal, certain elements become more significant. Respect it, change it, and embrace it.
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References
Image Source: iStock image
Losing the Last 10 Pounds: Why is it: https://www.acefitness.org/education-and-resources/lifestyle/blog/1253/losing-the-last-10-pounds-why-is-it-so-hard/#:
Take Off Those Last 10 Pounds: https://www.webmd.com/diet/obesity/features/take-off-those-last-10-pounds
