8 Effective Strategies for Shedding the Final 10 Pounds

Your diet got off to a fantastic start – you made intelligent substitutions during meals and amped up your old exercise routine. However, despite your progress and the fact that your weight-loss goal is within reach, those last stubborn pounds refuse to budge, no matter what you try.

The issue lies in a process known as adaptive thermogenesis, where your body has adapted to function efficiently on fewer calories, causing a slowdown in your metabolism. Studies, including a recent one conducted at Laval University in Quebec, have revealed that during weight loss and adaptive thermogenesis, the body develops a resistance to shedding fat.

But fear not, if you're determined to kick-start your weight loss journey again, there are small adjustments you can make that will make a difference. Incorporate these ideas into your master plan.

Reducing Calories for Effective Weight Loss

Cutting calories can be challenging, but it may be necessary to further trim your daily intake to promote weight loss. "The changes required to shed those extra 10 pounds are usually quite minor," explains Brian Quebbemann, MD, founder of the NEW (Nutrition, Exercise, Wellness) Program in Newport Beach, Calif. With this in mind, aim to eliminate an additional 250 calories from your diet, under the guidance of your doctor. Ensure that you're reducing calorie intake from indulgent treats like regular sodas and refined sugars, rather than the nutrient-rich foods your body needs.

Amidst the constant emphasis on consuming fiber, it's easy to overlook the importance of protein. Protein, just like fiber, helps you feel satiated for longer periods, making it easier to adhere to your weight-loss plan. "Including some protein in every meal is essential," affirms Bauer. Opt for healthful protein sources such as low-fat or nonfat yogurt, especially Greek varieties, low-fat cheese, eggs, beans, fish, and lean meats prepared through grilling, steaming, baking, broiling, or poaching.

Intensify Your Exercise Regimen

If you lack the time to extend your workouts, aim to increase the intensity instead. While running or walking, pick up the pace, or tackle those hills you've been avoiding during your bike rides. Another straightforward method to boost intensity is to venture into interval training, alternating between strength training and cardio exercises or incorporating sprints into your regular cardio routine.

Jackie Newgent, RD, a nutritionist based in New York City, author of the Big Green Cookbook, and a healthy-cooking instructor at the Institute of Culinary Education, advises, "By slightly reducing your calorie intake and increasing exercise, you will overcome your plateau, eventually shedding those 10 pounds."

Weightlifting for Effortless Weight Loss

Disregard any conflicting information you've encountered – strength or resistance training is the only effective means of accelerating your metabolism, as muscle burns more calories than fat even at rest. According to the U.S. Centers for Disease Control and Prevention, engaging in strength training exercises can increase your metabolic rate by approximately 15 percent. Simply by incorporating more muscle into your body, without altering any other aspect of your diet plan, you will witness a renewed weight loss journey.

It appears overly simplistic to be deemed credible, but increasing your intake of water can genuinely have an impact, claims Heather Bauer, RD, the author of Bread Is the Devil: Subjugate Your Diet Demons and Triumph in the Battle of Weight Loss. The rationale behind this advice is as follows: often, what one perceives as hunger is in fact thirst. By filling your stomach with water, you can satiate your hunger cravings and achieve a feeling of contentment.

As time passes and you continue with your diet, you may not be as meticulous in counting every single calorie as you were initially. "When you become less mindful of what you consume," Newgent explains, "additional calories can surreptitiously find their way back into your diet, thwarting your weight loss progress." If you have abandoned your diet journal or diary, retrieve it from its resting place. If you have not been using one, commence now (or opt for a more technologically advanced approach by utilizing an online platform or downloading a mobile application if you so prefer). Document each morsel you consume, and you will be en route to shedding those final 10 pounds.

Merely increasing your physical activity is the key to burning more calories throughout the day. Instead of sitting, stand when taking a phone call, observing your child's soccer match, or awaiting your turn at the doctor's office. Opt for the stairs instead of the elevator. Choose to park farther away from the entrance when visiting the grocery store or the shopping center. Bear in mind that a slight alteration in your daily calorie intake, reducing consumption and intensifying physical movement, can significantly affect your weight-loss plateau.

If you find yourself disheartened by your stagnant progress, seek fresh motivation to regain your momentum. Experiment with novel and distinctive recipes. Sample seasonal fruits and vegetables that are unfamiliar to your palate. Enroll in a novel exercise class to challenge yourself in a unique manner. Organize a weekend hike with friends instead of adhering to your customary gym routine. Through infusing enjoyment into your weight loss journey, you will effortlessly achieve your objective of a 10-pound reduction while relishing the process.

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