You have stuck to your diet for a while now and have seen some fabulous weight loss results, but for some reason those final few pounds are not moving. What can you do?
Well, read on as here are some tips to help you to get those weighing scales moving in the right direction once again. Learn how to lose the last 10 pounds.
Tip #1: The 200 calorie rule
No doubt you have tried to cut the amount of junk food you have eaten and have been eating a little healthier, but have you been keeping track of the amount of calories you consume?
We all need calories, for energy and for a number of other reasons, but the key to losing weight is to make sure you burn more calories than you consume.
Unfortunately many of us have no idea how many calories we consume, nor how many we need daily.
Before you attempt to lose weight you need to find out how many calories you need to consume just to stay the same weight.
You can do this by using a ‘Daily Needs Calculator’, which you can find online.
Next you will need to try and cut 200 calories from this number, so you will need to take note of how many calories you are consuming.
This means that you will need to invest a little time into a food diary.
Write down what you eat and drink and the calories they consume. Remember to try to stay 200 calories below what your body needs.
Tip #2: Eat some more protein
There are a few reasons why protein is important for weight loss:
- It helps to keep you feeling full for longer
- It releases energy at a constant rate
- It helps to repair and build muscle
Unfortunately most of us do not consume enough of it (an average males diet consists of only 16% protein).
By increasing the amount of protein you consume, you will suffer fewer cravings as it is slow to digest. Plus it will help to build muscle, which will help to boost your RMR (Resting Metabolic Rate) that will help you to burn more calories even when you are at rest.
Some of the best sources of protein are the following:
- Lean beef
- Poultry – Chicken and turkey
Just make sure to choose lean, as this will help to save vital calories.
Tip #3: Try to burn 500 calories when you workout
The next time you go to the gym, instead of going without a plan this time try to burn a minimum of 500 calories during the workout.
It does not really matter what exercises you do, but workout intensely and you will soon start to see your body change.
Tip #4: Lift some weights
While cardio is a good form of exercise you may see better results if you start to lift weights too.
As mentioned previously if you build muscle then your metabolism will also increase, leading to more calories being burnt.
You will also find that once you stop your cardio workout the calories will stop being burnt, however with a weight training workout you will continue to burn calories for up to 24 hours afterwards.
Tip #5: Don’t sit for too long
These days we lead a more sedentary lifestyle than in the past, which has made weight loss more difficult to achieve.
However, just because you have a job in an office that does not mean that you need to be sat down all day long.
If you want to lose those final 10 pounds then take this opportunity to burn a few more calories just by making sure you do not sit for longer than 30 minutes at a time.
Even if it is a quick walk to the water cooler, the calories burnt will soon start to add up.