Health

How Do I Lose Stubborn Last Few Pounds? 20 Tips


Losing those last few pounds is often the most difficult part of the weight loss process

After losing 1-2 pounds a week with diet and exercise, you may be just a few pounds away from your target weight. However, losing those last few pounds is often the most difficult part of the weight loss process. 

Staying motivated and focusing on diet, exercise, and sleep can help. Here are 20 tips for losing those last few stubborn pounds, and why it can be so challenging to get past a weight loss plateau.

20 tips for losing those last few pounds

  1. Avoid or limit processed foods
  2. Reduce sugar intake as much as possible
  3. Limit sodium intake
  4. Consume a high-protein and high-fiber diet
  5. Do not starve yourself
  6. Eat smaller portions every 3-4 hours
  7. Drink plenty of water to curb hunger pangs
  8. Stop eating when you feel full
  9. Do not give in to midnight cravings 
  10. Allow cheat meals every once in a while but don’t overdo it
  11. Avoid carbonated drinks
  12. Limit or avoid alcoholic beverages
  13. Limit tea and coffee intake
  14. Avoid oily or fried foods
  15. Maintain consistency in your exercise routine
  16. Schedule physical activity for 30 minutes to 1 hour at least 5 days a week
  17. Combine cardio and strength training in your workout routine
  18. Take the stairs instead of the elevator or escalator
  19. Get enough sleep
  20. Avoid stress

Why are the last few pounds so difficult to lose?

When you reach a weight loss plateau, it feels like you have hit a wall and your weight just stops changing. There are a few reasons why this happens:

  • Metabolism: The number of calories you burn at rest and while exercising depends on your metabolic rate. As you reach your target weight, your metabolic rate, making it more difficult to burn calories even when you are following the same diet and exercise patterns. This is when you need to stay motivated to work even harder to lose those last few pounds.
  • Hormones: Your body retains fat to use for energy. When you restrict calories for a long time, your body uses hormones to send signals to your body that can make you crave salt, sugar, and fat. In this case, it is a case of mind over matter, and you will have to resist the urge to give in to your cravings.
  • Fatigue: Towards the end of your weight loss journey, you may start to get tired of restricting calories, working out, and drinking tons of water. If your diet or exercise plan is overly strict, you may start to find it harder to follow and find yourself cheating more often than usual.
  • Motivation: You may have started your weight loss journey with tons of enthusiasm, but it can be easy to lose motivation as time passes. Hitting a weight loss plateau can also cause you to lose motivation. Remember that weight loss is a marathon, not a sprint, and that you need to keep putting in the effort in order to lose those stubborn last few pounds and reach your goal.





QUESTION

Weight loss occurs in the belly before anywhere else.
See Answer

Medically Reviewed on 5/19/2022

References

Image Source: iStock Image

Casey J. Take Off Those Last 10 Pounds. WebMD. https://www.webmd.com/diet/obesity/features/take-off-those-last-10-pounds

Muth N D. Losing the Last 10 Pounds: Why is it So Hard? American Council on Exercise. https://www.acefitness.org/resources/everyone/blog/1253/losing-the-last-10-pounds-why-is-it-so-hard/#:

Mayo Clinic. Getting past a weight-loss plateau. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615


medicinenet[dot]com

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