Is the scale just not budging on those last 10 pounds? See our TOP TIPS to beat down that last bit of weight.
Losing weight at the beginning of your weight loss regimen is far easier than destroying those last lingering fat deposits as you inch closer and closer to your goals. Everyone falls victim to “the plateau,” which can wreak havoc on your motivation. Do not become frustrated. Understand that it probably is going to happen and formulate a plan to battle through it once you get there. If you plan ahead, you simply cannot fail.
Here lies a great strategy for finally reaching your end goal:
- Amp up your cardio workouts
- Do more strengthening exercise
- Cut down on calories
- Get support
- Reevaluate your goal weight
Amp Up Your Cardio Workouts
It has been shown that short bursts of intense cardio are far more effective in helping you lose weight than longer periods of less intense exertion. Many people feel that in order to kick the last few pounds, they need to work out for longer. This is where frustration is bound to settle in because you will feel like you are working harder but not reaping any rewards. If you have been going for a daily run at the same pace, it’s time to switch things up a bit. Start by running at your normal pace and then sprinting for a minute or two and then alternately between slower and faster paces continuously throughout your work-out. This can be applied to any form of cardio work out that you do.
Do More Strength Exercise
If you do not currently do any strengthening and toning exercises, you will be missing out on a fairly easy method that helps your body to burn fat by itself. Strengthening and toning activities actually increase your metabolism. This means that you are burning fat faster and easier than before. This happens because muscle burns calories extremely quickly – a lot quicker than fat does. If you have been doing strength training, you obviously are not challenging yourself enough if you’re in this predicament. You need to progress and work all muscle groups. Increase your weight size and keep moving forward. Do at least 20 to 30 minutes of strength training, twice a week. Combined with your intense cardio work out, this is a winning recipe.
You may be thinking that it is impossible to eat any better than you already do; however, if you are struggling to lose that last bit of weight, there is probably SOME kind of improvement you can make.
Think about the following:
- What am I drinking? The best option is to stick to water! Herbal teas are great too. If you are having regular tea and coffee with sugar in them, cut it out. Fruit juices and flavored waters are also chocking full of sugar, which ultimately turns to fat.
- How do I cook my food? If you are using butter and are frying your foods, you are sabotaging your weight loss efforts. Stick to better cooking methods such as grilling, poaching and roasting. Use small amounts of olive oil for cooking.
- What meat do I eat? Red meats carry a lot more calories than white meats. A steak now and then is great, yet make sure you choose a lean cut such as sirloin. Otherwise, chicken, turkey and fish all the way!
- Am I snacking? You are allowed a treat now and then, but be honest with yourself. Also, remember to make healthy swaps when it comes to snack too.
Bring In The Troops For Support
Battling the bulge is by no means an easy thing to do. It can be very stressful physically, mentally and emotionally. Make sure that you surround yourself with supportive people. Stay away from those who do not respect the difficult decision you have made to make this change in your life. If you have not recruited an exercise buddy, now is a great time to do it. If you haven’t hired a personal trainer, you should probably consider it at this point. Try and get your family involved so that your household is a safe refuge and not a place of temptation
Reevaluate Your Goal Weight
If after all this, you are STILL not budging on the scale, truly consider if the end result you pictured in your mind is actually an attainable one. It is possible that you have actually chosen an unhealthy weight for your shape and size. Do not become obsessed with what the scale is telling you. Listen to your body. Why not stop where you are and continue your healthy lifestyle? No doubt, you have come extremely far and are already reaping the benefits of better general health, more energy and higher levels of self-esteem.
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