Are you tired of stepping on the scale week after week and seeing that those last 10 lbs just are not coming off as quick as you would like. Losing a pound and then gaining it right back can be frustrating for anyone and make you want to throw in the towel. I promise you you can lose that last 10 lbs with some small changes to what you are already doing. Be honest with yourself! Take a step back and really look at what you are doing to lose the weight. Are you doing everything you can? Here are a few things to consider when you feel like you have done everything and it's just not working.
1. Are you drinking enough water? Dehydration can often be mistaken as hunger, I know it seems like a pesky chore to down the amount of water that you need daily but it's so important to stay hydrated. I tell my clients that they should at the LEAST be consuming half their body weight in oz of water per day. So if you weigh 156 lbs you should be consuming at least 78 oz of water a day, if not more. Go ahead be an over achiever drink more!
2. Resistance Training. . . . are you lifting weights or doing body weight exercises to build muscle? Sorry to say ladies and gentleman cardio alone will not get you to your weight loss goals. It's a fact that muscle uses more energy than fat meaning your body is burning more calories!
3. Cardio! What are you doing for your cardio right now? Jumping on the treadmill or elliptical for an hour? Unless you are training for a race, you really don't need to be doing that much cardio. I advise all my clients to get 20-30 minutes of cardio in a day. Intervals is one of the best ways to drop some lbs and it makes those minutes go by much quicker.
4. How active are you outside of the gym? Do you sit a lot? Now I'm not saying you have to be on your feet all day but find a way to track how much you move daily. I have several clients that use a fitbit, shoot for getting in 10,000 steps a day!
5. Your Diet: What does it look like? Do you eat good all week patiently waiting for the weekend so you can cheat and enjoy all the food you've deprived yourself of during the week? This can be disasterous to any ones weight loss goal that 2 lbs you thought you lost can quickly come back on when you binge over the weekend. Try adopting an 80/20 diet, meaning eat healthy whole foods 80% of the time and 20% can be your treat/cheat items. So if you eat 3 square meals a day that is 21 meals a week, broken down 80/20 style that's 17 healthy meals and 3 treat/cheat meals. If you eat 5 small meals a day that's 35 small meals a week, broken down 80/20 style that's 28 healthy meals and 7 treat/cheat meals. Personally I like the 5 small meals a day so I can treat myself everyday. If you chose the 3 square meals a day make sure you are planning what days and meals are your treat/cheat meals and stick to it other wise your 80/20 will turn into 60/40.
6. Are you cooking at home? This is so import fro several reasons but these are my favorites. 1. You know what is going in your dishes, 2. you are less likely to order fries or an unhealthy appetizer, 3. Usually whatever you cook at home ends up tasting way better anyway. If you don't cook take a cooking class it's a fun way to learn and also gets you out of the house for an evening.
There are other factors that come into weight loss so if you are actually working hard and have looked at all of these areas in your life, are consistent with everything and I'm not just talking about 2 weeks. . . you have to put more time into it than that. Remember this is a lifestyle change give yourself 3 months minimum to make these changes and see results. If at the end of 3 months you still haven't gotten the results you had hoped for and you actually have done everything consult your doctor there may be other things going on with you that you are unaware of.