How to Lose Those Last 10 pounds

woman eating apple

 

 

You’re almost there! Getting stuck in the home stretch of your weight loss goal can be tough. But don’t give up! After you’ve made some big strides to loose the weight you’ve wanted, you’re so close to getting gold.

That’s How the Cookie Crumbles

Unfortunately this situation is normal. As with all weight loss, the last ten pounds are harder to lose than the first 30 pounds. The more weight you lose, the fewer calories you burn throughout an average day. Each pound lost contributes to slowing down your metabolism by 20 calories.

The Bright Side

The good news is that you’ve already overcome the hardest part. Take your newfound knowledge and healthy habits, and amp them up to the next level to help you face this obstacle and overcome it for the better. These easy tips and tricks will help you succeed with your weight loss goals:

1. Interval Training

Make sure you are practicing cardio workouts four to fives time a week and interval training three times a week. Although cardio helps to strengthen your core and drops calories quickly, intensity is a key factor in seeing results. A study found that women who did 10 sets, alternating four minutes of intense cycling followed with two minutes of slow pedaling, burned 66% more fat during subsequent aerobic workouts.

Interval Training creates a boost in metabolism, causing you to burn more fat during low and moderate intensity activity. Try to alternate intensities with any type of workout, such as walking, jogging, running, or elliptical. Thirty minutes of interval training will help you burn 20% more calories than working out at a steady pace.

2. Stand to be Grand

The simple act of standing more each day can trick your body to get into gear. Iowa State University found that overweight women stood two hours less than slimmer women. This habit can lead to cutting down up to 300 calories daily. One hour of standing will burn 100 more calories than sitting. Fun ways to stand are window shopping, dog walking, opting for the stairs, and choosing a not so close parking spot.

3. Walk – Don’t Stop

Did you know? Walking for 30 minutes each day can contribute to boosting metabolism and burning calories. Take a stroll in the sun on your lunch break and also soak up that much needed vitamin D!

4. Pump Iron

Pump it up! You can drop 30% more calories by lifting weights. If you want to get the most out of your time, you can burn one-third more by using strength and cardio exercise at once. The two practices are the best of both worlds.

5. Snack on Apples

Believe it or not, an apple a day can do more than keep the doctor away. Pennsylvania State University found that an apple a day can keep the weight away! Eating an apple 15 minutes before a meal can help you eat fewer calories. Starting a meal when you’re hungry can drive you to eat more. However, when you have the healthy, filling snack beforehand, you have less room and therefore eat less. Other alternatives include veggies with hummus, and salads.

6. Perfect Portions

Watching your portion sizes helps you avoid temptation and allows you to stick to your goal. Being extra conscious of your food sizes and types of food can make a huge impact. Don’t stop during weekends. Studies from Washington University show that most people gain an extra 420 calories on weekends. Avoid restaurants and buying drinks when you go out. Take a healthy snack with you on the go so that you aren’t starved. Try raw veggies, fruits, and nuts.

7. Healthy Habits

Cheating will only keep you from crossing the finish line. Be sure to follow these steps:

  • Stay Honest: Record everything you eat. Keep a food journal to organize your meals and control what you ingest.
  • Stay Accurate: Measure portions you’re not sure of. Read all labels to know the appropriate serving size. Keep track of the ingredients.
  • Stay Complete: Don’t forget about condiments and toppings! Although they seem small, every little bit adds up. Calories can also change depending on how foods are prepared.
  • Stay Consistent: Stay on track and focus on the ultimate goal. You’ll be there before you know it.

 

Doesn’t it seem like the last ten pounds are the hardest?! Use these tips to take the edge off and make the last steps the easiest! These important life changes will not only benefit you right now, but also improve your life in long run. The big picture is to maintain a better, happier, and healthier life!

 

Resources:

http://www.prevention.com/weight-loss/weight-loss-tips/how-lose-last-10-pounds

  

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