As an avid fitness enthusiast, I am very aware of the challenges that individuals have when attempting to optimize wellness and get in shape. While these challenges are diverse, one problem stands out in my mind as particularly vexing for those in search of better health and a shapelier physique: how to lose the last ten pounds. When starting a weight loss regimen, many people find that the first several pounds drop off very quickly. But then, when it seems that they’ve almost reached their goal, the weight seems to stick to them. It is often difficult to lose the last ten pounds because for every pound you lose, your metabolism slows by up to 20 calories per day. Despite the fact that losing the last ten pounds can be challenging, however, it is possible. Here are two tips to help you make it happen:
1. Try High Intensity Interval Training (HIIT).
In discussing how to lose the last ten pounds, Prevention.com writer Karen Asp cites the advice of PhD researcher Jason Talanian. According to Talanian, the way to keep seeing results on your weight loss journey is to increase the intensity of your workout. In a study on exercise, it was found that when women did physical activity marked by four minutes of intense cycling followed up with two minutes of laidback pedaling, they burned up to 66% more fat during subsequent aerobic workouts. This happens, says Talanian, because interval training triggers a boost in metabolism so that you burn more fat when you do low and moderate intensity activity. You will even burn more fat when you are at rest!
I am personally a huge fan of HIIT. Whenever I want to get rid of excess fat (which tends to accumulate around my midsection), I do a DVD workout that includes a combination of high intensity exercises like burpees and mountain climbers. These exercises require intense effort and get my heart racing almost immediately. Moreover, I can see the results-in the form of warding off excess belly fat-within 24 hours of completing the workout.
2. Keep Your Scale Handy.
While I certainly do not believe in fostering unhealthy dieting and fitness habits by becoming a slave to the scale, consistently weighing yourself is a scientifically proven measure to help you maintain your weight. In discussing how to lose the last ten pounds, Health.com recalls research findings from Brown and Duke universities indicating that 61% of people who climbed on the scale daily maintained their weight within a 5 pound range. However, only 32% of people who used their scales less often experienced this level of success. According to health psychologist Daniel C. Stettner, regular feedback from the scales helps you catch weight gain early on. For consistent results, Stettner recommends weighing yourself on the same scale and at the same time every day.
(You may be thinking that this piece of advice is irrelevant because it’s about maintaining weight rather than losing it. But the fact of the matter is, this tip can be very helpful for many of those who are trying to lose the last ten pounds. This is the case because experiencing stagnation in weight loss can result in frustration. When frustration sets in, people who were once motivated to continue working out are no longer encouraged by the results they see. They subsequently go back to their old eating patterns and experience weight gain. By staying on the scales daily, however, you continually monitor your weight and increase the likelihood that you don’t revert back to poor eating habits or start neglecting your physical fitness regimen. Thus you continue your journey towards losing the last ten pounds.)
While the process of losing the last ten pounds can be a challenging enterprise, it is possible. I believe the tips and tricks I’ve listed above will help you accomplish your goal. Good luck!