Losing the Last 10 Pounds

Even if you’ve never dieted, you’ve probably heard someone utter this famous calorie-counting complaint: “How do I lose the last 10 pounds?”

Shedding those final 35,000 calories is often a mysterious, frustrating chore. Body mass that melts away early in your diet becomes more stubborn later on. Why does this happen?

Experts say the reason is often simple: nature intends us to be only so thin. Genetics and a person’s body frame play a large role in determining a person’s overall weight. In other words, your genes play a major part in the size of your jeans.

Distorted images

Today’s image-conscious world distorts our notions of body image. So, we chase beauty standards that are false or unrealistic. People who eat sensibly and exercise regularly eventually hit a weight-loss plateau upon achieving a normal, healthy density appropriate for their body type.

Trying to lose weight beyond this point and keep it off is futile. Like cutting our hair to the perfect length and hoping it never grows longer, it puts our expectations at war with our very biology.

For this reason, many experts urge people to simply make peace with those last 10 pounds. This allows you to take pride in all the pounds already lost while focusing on maintaining lifestyle changes that will keep the weight off.

However, if you are determined to try to get rid yourself of those pesky final 10 pounds – or if you are simply struggling to lose weight in the first place – follow one or more of these steps. They should give an extra push to your weight-loss efforts:

Change your eating patterns. In some cases, simply tweaking your meal schedule can help you lose weight. For example, it is better to eat a large breakfast, a medium-sized lunch and a small dinner than the other way around. That’s because front-loading your calorie intake gives you an opportunity to burn those calories through activity over the course of the day. For an alternative approach, eat more frequent, smaller meals. Eating five small meals instead of three large meals may help you to feel full throughout the day, which can keep you from developing diet-busting cravings.
Eat appropriately for your body frame. Weight loss is a fairly simple matter of using more calories than you consume. As your weight drops, the body becomes smaller and calorie requirements often diminish. However, if you continue to consume the same amount of calories as you did in heavier days and fail to exercise, you will gain back lost weight. Healthy daily calorie intake varies from person to person, but is estimated at 1,200 calories for women and 1,400 calories for men who are sedentary, according to the National Institutes of Health. Active adults who exercise regularly can add a little more to their plates – between 1,400 and 1,800 calories for women and 1,600 to 2,000 calories for men.
Increase the intensity – but not the length – of your workout. Research indicates that boosting the intensity of your workout burns calories more efficiently than performing a long-lasting, low-intensity workout. So, when you take that long walk or slow jog, add intervals in which you speed up your pace for several minutes before returning to your original intensity. Repeat this pattern over and over, adding a little more intensity with each workout.
Cut back on calorie-rich beverages. You’ve cut out the chocolate after lunch? Terrific. But what about the two cans of cola every day? Sodas, fruit drinks, smoothies and other beverages may not contain much fat, but they often are loaded with sugar calories that can keep your weight-loss efforts stuck in neutral. Try a glass of water with a twist of lemon or lime instead. Alcoholic drinks also are high in calories, and should be avoided or consumed only in moderation.
Add a strength-training component to your workout. Ever wonder why men generally lose weight more easily than women? Men have higher levels of muscle mass relative to women, and muscle burns calories more efficiently than fat or other tissues. By incorporating strength training into your workout, you’ll build muscle that burns calories even when you are at rest. Just remember to start slowly and to gradually increase the amount of weight you lift. Hiring a personal trainer can be an excellent way to learn how to lift correctly and safely.

Any of these changes should help you lose weight. It’s also important to remember that you’re not in this alone. Consulting a registered dietitian can be an excellent way to ensure that your diet is most conducive to weight loss. If you’re having trouble staying motivated, join a weight-loss support group or talk to a therapist about techniques that can help you to think more positively about reaching your goal weight.

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