It seems counterintuitive, yet the last 10 pounds are much harder to lose than the first 30 (or more). Final plateaus as you near your ultimate weight loss goal is common, if frustrating. As your body slims down, the fewer calories you burn going about your ordinary routine. Here are 10 tips to lose the final 10:
1. Amp up the cardio: because your body slows down as you lose weight, make your cardio workouts more intense, but not necessarily longer. If you've been walking for 30 minutes, begin alternating between jogging and walking in intervals instead. Use this same reasoning for any cardio routine, whether it's jogging and running or cycling.
2. Change Your Strength-training routine: because muscle burns more calories than fat, it is important to have a good strength-training routine. 20 minutes, twice a week may be all you need, but it can't be the same moves. If you do the same thing all the time, muscles stagnate. Either add more weight or change up your moves to get your metabolism going.
3. Eat less: The smaller your body gets, the less calories it needs. So once you are near your goal weight, consider your new caloric needs by multiplying your current weight by 15 to get a rough estimate of how many calories you should be consuming. "One of the things I hear all the time is 'I haven't changed a thing, but suddenly I'm not losing weight.' And I say, 'Yup, that's exactly why!'" says Kathy McManus, R.D on Glamour.com. "Women often forget that the smaller their body, the fewer calories it requires."
4. Don't rush: It often took time to put the weight on; you need time to take it off. Rather than rushing your weight loss, give yourself ample time. Slower weight loss is more likely to result in keeping it off over the long term.
5. Don't forget to count beverages: People often forget to include what they're drinking in their overall calorie count for the day. Skip the smoothies or go for the small size. Better yet, stick to water with a fruit wedge as a refreshing alternative.
6. Work out with others: losing weight with others tends to be more effective. Whether you make it a couples thing or find a workout buddy or online support group, losing weight is easier when you're not the only one doing it.
7. Burn more no matter what you're doing: standing burns more calories than sitting; so whenever you have the chance, stand up. Standing up for an hour a day can burn around 100 calories more than sitting down.
8. Take the extra step: add up to a mile a day by taking more steps. Keep track with a pedometer to motivate you.
9. Don't break on weekends: While you don't have to wake up at the crack of dawn to squeeze in a workout, don't undo all your hard work by getting lax on your diet either.
10. Write it down: according to research keeping a food diary helps dieters lose more weight. Use an online tool to help you organize your calories.
1. Amp up the cardio: because your body slows down as you lose weight, make your cardio workouts more intense, but not necessarily longer. If you've been walking for 30 minutes, begin alternating between jogging and walking in intervals instead. Use this same reasoning for any cardio routine, whether it's jogging and running or cycling.
2. Change Your Strength-training routine: because muscle burns more calories than fat, it is important to have a good strength-training routine. 20 minutes, twice a week may be all you need, but it can't be the same moves. If you do the same thing all the time, muscles stagnate. Either add more weight or change up your moves to get your metabolism going.
3. Eat less: The smaller your body gets, the less calories it needs. So once you are near your goal weight, consider your new caloric needs by multiplying your current weight by 15 to get a rough estimate of how many calories you should be consuming. "One of the things I hear all the time is 'I haven't changed a thing, but suddenly I'm not losing weight.' And I say, 'Yup, that's exactly why!'" says Kathy McManus, R.D on Glamour.com. "Women often forget that the smaller their body, the fewer calories it requires."
4. Don't rush: It often took time to put the weight on; you need time to take it off. Rather than rushing your weight loss, give yourself ample time. Slower weight loss is more likely to result in keeping it off over the long term.
5. Don't forget to count beverages: People often forget to include what they're drinking in their overall calorie count for the day. Skip the smoothies or go for the small size. Better yet, stick to water with a fruit wedge as a refreshing alternative.
6. Work out with others: losing weight with others tends to be more effective. Whether you make it a couples thing or find a workout buddy or online support group, losing weight is easier when you're not the only one doing it.
7. Burn more no matter what you're doing: standing burns more calories than sitting; so whenever you have the chance, stand up. Standing up for an hour a day can burn around 100 calories more than sitting down.
8. Take the extra step: add up to a mile a day by taking more steps. Keep track with a pedometer to motivate you.
9. Don't break on weekends: While you don't have to wake up at the crack of dawn to squeeze in a workout, don't undo all your hard work by getting lax on your diet either.
10. Write it down: according to research keeping a food diary helps dieters lose more weight. Use an online tool to help you organize your calories.
