When I tell people I lost 20 pounds in three months, I’m inevitably bombarded with congratulatory praise and questions of “how did you do it?” The how I did it is simple: slowly. I ate right, exercised and kept track of my caloric intake. I lost the requisite one to two pounds per week in an effort to ensure the pounds didn’t creep right back onto my thighs. However, what I don’t tell people is that I sat at my 20 pound loss for two months. I was almost certain that my scale had thrown in the towel, growing tired of being stepped on every day; sometimes multiple times a day. To pay me back, my scale refused to show me any number lower than 150. Though, in my mind, I know that it’s impossible for my scale to stage a rebellion, you’ll have a hard time convincing me otherwise. After much research, many tears and verbal threats aimed at that demon on my floor, I finally shed my last ten pounds. If, like me, you have lost weight and remained stuck five or ten pounds short of your goal, don’t take a hammer to your scale! There are ways that you can re-fire your weight loss and reach your goal weight:
This was one of the biggest mistakes that I made. At the onset of my fitness plan, I calculated the calories I would need to take in to lose weight and then never re-evaluated that number. As you lose weight, you need fewer calories. Where most people go wrong, including myself, is in calculating their caloric intake in the beginning and then never calculating it again. When you weigh 160 pounds, you may need to stop yourself at 1200 calories per day for weight loss, but when you weigh 140 pounds, that number falls.
If you’ve spent the last several months walking your way to skinny, bump it up a notch! Instead of walking for 40 minutes, jog for 20. You can also begin interval training: jog for two minutes, walk for one, and jog for two, etc. Try to change up your routine and to concentrate on different muscle groups–bike instead of walk, swim instead of jog or get on the elliptical trainer and off of the treadmill. By changing your exercise routine, you will wake-up your metabolism and slowly start losing weight again.
Studies have shown that those who cut meat from their diet weigh about 20 percent less than their carnivorous friends. While I didn’t go completely vegetarian, I did cut my meat eating back significantly. Rather than include a meat with every dinner, I consumed meat only on weekends. Eating less meat seemed to have a snowball effect for me; I find that I want meat less and less as the weeks go by.
If you eat an apple or a small salad 15 minutes before your main meal, you’ll eat close to 180 less calories, on average, during your meal. I found this a great way to fill my stomach before dinner and really did find that I ate less. I also drank a full glass of water before I ate lunch or dinner.
It seemed tedious at first, but once I got into the swing of it, tracking my meals wasn’t all that cumbersome. Keeping a food diary is a proven method of losing weight. Not only can you visually see what you are putting into your body, but it holds you somewhat accountable for what passes your lips.
Don’t get frustrated and give up too early. If you are screaming obscenities at your scale in the morning, much like I was, follow these simple tips to shed those last ten pounds. Trust me: if I did it, so can you!
This post is provided for informational purposes only. As always, please consult your health care professional for diet and exercise regimens that fit your specific needs.
Tyler Nelson is a personal trainer and she blogs for supplement-deals.co.ukm a sports nutrition site where you can find great deals on phd pharma whey.