ForumHow To Lose Those Last 10 Pounds
Is your scale stuck? Do you spend countless hours at the gym, watch what you eat and still get no closer to your goal weight? Are you ready to throw in the towel?
If so, you are not alone. Every diet is guaranteed to plateau at some point. The following is a list of strategies to help you break through that plateau and finally realize your weight loss dreams.
Give Yourself Time
You did not gain weight overnight and you are not going to lose weight overnight. The sooner you realize and accept this fact the sooner you can begin living the healthy lifestyle that will eventually help you realize and maintain your weight loss goals.
- Stay clear of any diet that promises to help you lose a certain number of pounds in a certain number of days.
- Make time to sleep at least 8 hrs a night.
- Make time to soak in the tub every night and wash away the day’s stress.
- Give your body time to recover from the stress of exercise.
Reevaluate Your Goal Weight
Setting an unrealistic goal weight is the number one mistake of all unsuccessful dieters. Remember, your weight is nothing more than a number. As I have mentioned previously in the article, “What is My Ideal Weight?” we’re not all meant to be perfect size 2′s. Often lack of weight loss over an extended period of time is your body’s way of letting you know you have reached your ideal weight. So, how can you be sure?
- Calculate your BMI. Is your BMI within the healthy range?
- Calculate your body fat percentage. Is your body fat percentage within the healthy range?
- Measure your waist and hips….If your waist is bigger you need to continue loosing weight….This is because abdominal fat has been shown to increase your health risks for a variety of diseases such as diabetes and breast cancer.
Reevaluate Your Diet
Cutting calories alone is not enough to help you lose weight. So, instead of asking yourselves, “what should I eat today?” ask yourselves, “How can I fuel my body today?” By asking yourselves the second question, “How can I fuel my body today?” you’re forcing yourselves to reevaluate your mindset regarding food. This is essential in long term weight loss success because unsuccessful dieters eat to feel full and successful, long-term dieters eat to fuel their bodies. So, the next time your stomach growls at 10:00 a.m. and you reach for that diet soda or rice cake to hold you over till lunchtime ask yourselves: “will this help fuel my body?”
Eat More
This may come as a shock to many of you but in order to lose weight you must eat….the right foods…..in the right portions…..at the right time. All of our bodies have a built-in mechanism that protects us against starvation by slowing the metabolism and triggering the body to hang on to every calorie consumed. The good news however is that we can prevent our bodies from going into “survival mood” by following two simple steps:
- Increase your calorie intake by just 100 to 200 calories a day. This will help jump start your metabolism once again.
- Distribute your extra calories over six balanced meals: breakfast, snack, snack, lunch, snack, dinner. Feeding your body consistently throughout the day with small, balanced, nutritious meals is the key to successful, long-term weight loss.
Increase Your Cardio Training Intensity
Longer workouts are not necessarily better workouts. Long, low intensity, cardio workouts will help you loose weight initially but eventually your body will adapt itself to this routine and it will cease to be effective. Therefore, in order to keep your metabolism running efficiently you must constantly “shock” your muscles by increasing the intensity of your workouts. For example, instead of walking on the treadmill for 5 minutes, as a warm-up, before jumping on the elliptical machine for a cardio workout try jump roping for 5 minutes, before joining a spinning class.
Increase Your Strength Training Intensity
- Weight training helps strengthen your bones and reduce your risk of osteoporosis.
- Weight training helps combat the natural decline in metabolism due to age.
- In women natural weight training, will not build big muscles. Natural weight training will shrink, tone and sculpt your body.
- Weight training has even been shown to boost your immune system.
Break Up Your Workout Routine
Study after study has proven that intense and consistent interval training is instrumental in helping us reduce our overall body fat percentage. So, instead of spending an hour on the elliptical machine, cruising along at the same pace, try running on the treadmill for one minute at a very high speed before jumping on the elliptical for five minutes. Repeat this routine for one hour and you will not only burn far more calories than you would have had otherwise, but you will also supercharge your metabolism and increase your overall agility, speed and endurance. If you find this routine difficult to carry out without a personal trainer or friend present to time you try investing in an interval workout timer such as this one:
Have Fun
Think of creative ways to keep your long-term health and fitness routine fresh, new and exciting. Don’t fall into the hamster trap. Get off of the treadmill, get out of the gym and enjoy your new healthy lifestyle by going for a hike in a national park, joining a cycling club or running a marathon.
