Lose Those Last 10 Pounds For Good
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When it comes to weight loss, those last 10 pounds can be the hardest to get off and keep off. The first 30 pounds or so were much easier.
It’s easy to get frustrated and become unmotivated when the scale goes up and down with those last 10 stubborn pounds but, I’m going to help you fix that. Now, remember, weight loss is not a one size fits all subject. What works for one, may not work for another so I’m going to give you a few tips here and I want you to try them one at a time and watch for small changes to occur.
We all know weight loss is not an overnight quick fix. It takes time, dedication, hard work, commitment and motivation. There will be times through your journey that one, if not ALL of these elements will fail you. BUT DON’T QUIT!!
Finding what works best for YOU is the key to long term results that you can live with.
First you have to look at what you’re doing now..
Do you track your food?
Keep a food diary. When you are writing down what you put in your mouth, you can actually see if you are eating too much OR not enough.
People who write down what they eat lose twice as much weight as those who don’t keep a record, research shows.
New to keeping a food journal? Here are four “do’s” of keeping track:
- Be honest. Record everything. If you don’t want to write it down, you probably shouldn’t eat it.
- Be accurate. Measure portions you’re unsure of.
- Be consistent. Keep your journal close at hand (or your smart phone—myfitnesspal is a great tracker).
What kind of workouts are you doing?
It might be time to shake things up a bit. If you’re doing cardio and not seeing results…get out those weights and start lifting. You and torch 30% more calories with weights.
You might want to kick up the intensity of your workouts also. Throw in some interval training with a bit more intensity than you are used to. Interval training can trigger a boost in metabolism so you burn more fat during low- and moderate-intensity activity, and even at rest.
Cardio melts calories, but to keep seeing results, ramp up your intensity.
How many days a week do you workout?
If you’re working out too little OR too much can actually be a HUGE factor in your results. I recommend anywhere from 4 to 6 days a week, no more than 90 minutes at a time. You can actually kick some butt just with a 15 minute HIIT workout.
What is your biggest motivator?
Are you motivated by competition, a workout buddy, by reaching a certain goal, or just the plain thrill of a workout? Do you need an accountability group to motivate you? Find out what it is and use that method to get your workout on.
Making changes to your daily routine that you can live with will help you maintain your weight loss goals. It’s not a one time thing that when you reach your goals you stop. You have to keep on keeping on and stick with what works for you.
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