It’s leg day and you want to target those butt muscles. Do you know which moves are the best to get the job done? Typically speaking, you won’t just access the muscles that make up your seat, but will need to work your hips and thighs as well. Not that this is a bad thing. Those muscles all work together for the same movements and all complete the look and function of your posterior. Read more “Best Exercises to Target the Muscles in Your Butt”
You’ve come so far in your weight loss journey, and you’ve been able to make some amazing accomplishments along the way. You’ve lost a lot of weight, and you’re so close to your goal. Unfortunately, though, you still have a last few stubborn pounds to get rid of. Well, you certainly are not alone. It is well known that it can be especially challenging to lose the last 5 to 10 pounds, but it isn’t impossible either. Check out the tips below to revamp your strategy and shed those pounds so that you can finally meet your ultimate weight loss goal.
Try These Methods to Lose the Last 5 to 10 Pounds
1. Eat More Food
Okay, we know that this may sound really strange and counterintuitive, but eating more might actually be the ticket if you want to lose the last 5 to 10 pounds at last.
How to eat more to lose the last 5 to 10 pounds:
At the beginning of your weight loss journey, you likely decided on how many calories you would cut from your daily diet to lose weight. To lose the last 5 to 10 pounds, though, begin decreasing the size of that caloric deficit. In other words, eat more calories. That’s it!
Once you begin consuming more calories, you might find that the number on the scale starts to go down again. You might finally be able to get over the weight loss plateau that often comes with attempting to lose the last 5 to 10 pounds.
How is that possible? Well, there are several reasons why you have been having trouble losing those last few pounds:
- Even though you think that it is a good idea to reduce the number of calories that you consume daily, your body thinks that it is going into starvation mode, so it will do whatever it takes—including slowing down your metabolism—to keep the extra weight on your body to use as fuel.
- When you restrict calories and, in turn, restrict energy by eating less, your body does feel the stress of it all. As a result, the stress hormone known as cortisol increases. Cortisol could suppress the hormone leptin, which helps decrease feelings of hunger. It could also boost the breakdown of muscle for fuel, while encouraging the preservation of fat. This makes it that much harder to lose the last 5 to 10 pounds.
How many calories should you aim for?
If you want to try slightly increasing your caloric intake every day to see if that will help you lose the last 5 to 10 pounds, do so modestly. For example, you could eat anywhere from 200 to 300 more calories every day. If you are currently consuming a total of 1,500 calories, you could increase that to around 1,700 calories. If that still doesn’t seem to help, you can then move up to 1,800 calories per day. Just keep in mind that you might need to keep adding calories in this manner until you reach the point at which you start to lose the last 5 to 10 pounds by overcoming this tough plateau.
2. Take Your Workout Routine to the Next Level
If you have been following the same workout routine throughout your weight loss journey because it has helped you achieve great results, it might be time to take it up a notch. This is especially true if your current workout schedule is making it difficult to lose the last 5 to 10 pounds.
In addition to calculating the number of calories that will get you to that sweet spot where you are nourishing your body and getting energy without starving yourself, focusing on the effectiveness of your exercise schedule is another way to overcome this common weight loss roadblock.
Here’s how to make your workout routine more effective:
When you increase the amount of physical activity that you participate in throughout the week, you might finally start to see some results, and you might finally be able to lose the last 5 to 10 pounds as well. That’s because the additional activity could burn even more calories, while also building up your muscles at the same time.
- Follow the FITT strategy, which stands for Frequency, Intensity, Type, and Time. The goal will be to burn an additional 100 calories every day, as doing so might be just what you need to lose the last 5 to 10 pounds.
Whether you increase the amount of time that you exercise, boost the intensity, vary the workouts that you do by adding in some new challenges, or you exercise on additional days during the week, the goal is to burn off at least 100 more calories. This could be as simple as walking for an additional 20 minutes at a faster pace. Easy, right?
Why does this work?
If you have hit a weight loss plateau and you are finding it hard to lose the last 5 to 10 pounds, it might be a sign that you have also hit a workout plateau. Put simply, when you do the same workouts all the time, your body actually becomes even more efficient, so fewer calories are burned overall. Therefore, if you can take your exercise routine to new heights with some surprisingly simple modifications, you could start to build more metabolism-boosting muscle, and you could burn more calories to help you lose the last 5 to 10 pounds.
3. Check Where You Can Make More Adjustments
Finally, to lose the last 5 to 10 pounds, you might just need to analyze what you have been doing to figure out where you can make additional adjustments. Small tweaks to your diet, supplements, and your daily routine could make a big difference in your ability to hit your target weight.
Here are a few adjustments you can make:
- Take a look at what you drink on a regular basis. Are you having a lot of juice? Consider how much sugar and calories are in a single serving. As another example, perhaps you like to have a large latte to give you a boost of energy in the morning. You might be surprised by how many calories you can cut by simply having a smaller serving or by using less cream and sugar. Little changes to the things that you drink every day could help you cut unnecessary calories and sugar when you are struggling to lose those last few pounds.
- Check your portion sizes to ensure that you have stuck with your ideal portions for every meal. Many people end up increasing their portion sizes without realizing it, and they may end up eating more than they realize as a result. So, take a look at the sizes of your meals. Do you need to eat from a smaller dish at dinner to help you consume fewer calories at night before bed?
It is no secret that attempts to lose the last 5 to 10 pounds can be tedious, but if you know what strategies to implement when you hit this plateau, you will be able to break through and achieve your goals. Just keep eating right every day and exercising throughout the week, but use the tips above to make it easier on yourself until you have reached your ideal weight.
If you have been struggling to lose weight and get in shape, you may have been doing quite a bit of research into the different types of workouts that you could incorporate into your beginner exercise routine in order to get better and faster results. And you might have come across terms like aerobic and anaerobic exercise for fat burning. Read more “Difference Between Aerobic and Anaerobic Exercise for Fat Burning”
If you’re like millions of Americans this year, you’re considering the use of prescription diet pills to assist in overcoming obesity. That said, before you fill a prescription, or look to buy Adipex online, it’s a good idea to know how Adipex helps. That way, you can know for certain whether it’s the type of assistance you feel will work with your weight loss strategy and expectations and whether you feel it is worthwhile enough to look past the drawbacks. Read more “How Adipex Helps You Lose Weight”
Yoga is a wonderful practice to help both your physical and mental health, but you may wonder whether or not it can help you to lose weight. The short answer is that a regular yoga practice, all on its own, likely won’t have a direct impact on measurable fat loss. However, there are certain kinds of yoga that you can use for a higher calorie burn. When combined with appropriate eating, 3G BURN and an appropriate fitness routine, you can boost your calorie burn beyond what you’d achieve through regular meditative Hatha yoga. Read more “Can Yoga and 3G BURN Help Your Weight Management?”
The holiday season makes things a lot more complicated for those of us who would like to stay on top of our fitness. The problem is that our schedules become a lot more complex and busy. As a result of our packed and ever shifting schedules, the things that keep us the healthiest are also often the activities that we’re most likely to drop.
After all, when your choice is to cut out your work, picking up your child from daycare, eating dinner, heading to your company holiday party or your trip to the gym, it’s the gym that normally gets the axe. Read more “Stay Slim through the Holidays with these Hourly 5 Minute Workouts”
If you keep doing the same exercises all the time, your muscles will start to adapt to the movements and will basically learn how to perform those workouts more efficiently. Read more “Try These Challenging Variations of Popular Exercise Moves”
When it comes to maintaining a healthy and consistent fitness routine, your mindset plays a huge role. If your mind isn’t into it, your body won’t be either. But how can you get yourself out of a slump and get yourself motivated to work hard at the gym? Well, you can start by using the following five positive pre-workout affirmations. Read more “These 5 Positive Pre-Workout Affirmations Help You Get in the Right Fitness Mindset”
When you are trying to lose weight, you need to take care that you end up losing body fat rather than your muscle weight. After all, you want to achieve a lean and strong appearance once you shed those extra pounds, and you want your body fat percentage to be reduced. Thankfully, there are several ways that you can make sure you will lose body fat, not muscle as you work on losing weight and getting healthy. A few tips are below to guide you along your way. Read more “Ways to Make Sure You Lose Body Fat, Not Muscle”
If you ever find yourself in need of motivation to get started on your workout for the day, check out some of the many inspirational fitness quotes that are geared towards giving you some much-needed pre-workout enthusiasm. Read more “Inspirational Fitness Quotes for Pre-Workout Enthusiasm”