I have heard many people say that they hit a brick wall when it comes to losing weight. They have reached a long enduring plateau and cannot see anymore results. The last 10 lbs is probably the hardest pounds to lose. Many have overcome the last pounds showing off their results and many have been defeated breaking down to their old bad habits. However, never compare weight loss with other's results. Men are more likely to see faster and better results in the same period of time than women. Here are a few tricks to help you surpass these last 10 lbs in order for you to reach your healthy-weight goal.
Nutrition
This should be top on your list. I always tend to hear “I eat so healthy”, “I don’t eat past nine” and “I haven’t changed my diet at all. Why haven’t I seen results?” First, these intense fast diet tactics do not work. Do not mimic Regina George from Mean Girls where you try the South Beach Fat Flush and all you drink is cranberry juice for 72 hours. AGAIN, Fast diet tactics do not work. All you really have to do is tweak your diet a little bit. Remember that you have already lost weight, so that means you need to adjust your portion size. The thinner you become the fewer calories you will burn.
Work Out Routine
Do not do the same routine over and over again. If you did the same workout routine for 4 months in a row, your results will come to a screeching halt. Not only does changing your workout routine avoid a potential plateau, but it can also prevent injury. It is vital to change your workout routines from day to day and season to season. You can virtually try different combination of workouts such as Zumba, Cross-training, Yoga, Pilates, and weight training without stressing the same muscles continuously.
DRINKING
The occasional happy hour cocktail isn’t necessarily a bad thing for people serious about their weight. You can completely eliminate drinking alcohol or have an occasional alcoholic beverage and still see results. If you are a casual drinker, then that’s when it can affect your desired goal, so modify your intake of alcohol.
It’s Friday morning and you are already looking at the clock ready for the night to begin. Many ask which alcoholic beverage should be their best choice when trying to reach their desired weight. Wine should be your first choice of an alcoholic beverage. If you are going to drink a hard-liquor mixed drink, then make sure your mixer is calorie-free such as diet tonic water or diet soda. The next alcoholic beverage of choice is beer. Try to consume the light beer and stay away from Draft, Lager, or Ale beers.
Intense Cardio
Just because you run 3 miles daily doesn’t necessarily mean you will see the final results. Yes, your cardio endurance will be at a consistent high but try a high intensity cardio workout not a steady, stable cardio workout. For example, 30 minute run vs. intervals of sprint-jog-walk. The sprint-jog-walk can consist of sprinting for 30 seconds, jogging for one minute and walking for 2 minutes. Increase the time period in each category as you progress.
Realistic Goal
Many tend to fixate on a desired weight number. I weigh 150 lbs now and I want to weigh 110 lbs by next month at any cost. That is unrealistic and can cause more harm than good. You need to set a realistic goal that can be achievable such as losing 1-2 lbs a week.
Fitness Fix
When you are traveling, it’s hard to exercise regularly especially if you seated down for hours on a plane or car. Sometimes you just want a fitness fix. This can easily be done by tensing your muscles against one another and holding that position for periods of time. You can tighten your muscles such as your abdominals, buttocks, thighs, and hamstrings for 30 second intervals. Do this repeatedly. This can make an afternoon at a doctor’s visit go by more quickly.
Pedometer
Count the steps in your day and set a goal to eventually reach 10,000 steps a day. 10,000 steps equal to approximately 5 miles, so try to reach that everyday. Once you have accomplished this goal, try to set a higher goal each time. These pedometers can be added on your phone as an application or bought at your nearest sports store for a reasonable price. This will help boost your confidence and help shed those last pounds you want to lose!
- Jennifer Salazar
