This is the most frustrating scenario: You have been working hard for several months, continuously losing weight at a healthy pace, and suddenly the scales stop running when you are so close to your goal. It’s like stopping an episode of a TV show you’ve been binge watching for the past ten minutes.
Many things, in fact. Losing the last 10 kilos is traditionally the most difficult, but it is not completely impossible. With these helpful tricks, you will finally be able to slip comfortably in your skinny jeans once and for all. And to never miss a weight loss goal, check out these 15 underrated weight loss tips that actually work.
Extra calories can easily slip in all day if you are not careful with portions. You may think you can see what a serving of rice or a handful of nuts looks like, but often people just underestimate how many calories they actually get at each meal.
“A lot of people don’t focus on the little things, like not measuring your portion sizes for dinner and eating too much on your chicken or carbs,” says Jim White, RD, ACSM, owner of Jim White Fitness and Nutrition Studios. “A lot of it can be portion control. Buy measuring spoons and a food scale.”
It may seem boring, but when you can measure exactly how much you are eating, you can stay exactly within your targeted calorie range. A serving of meat should be 3 ounces, and serving grains such as rice or pasta should be about half a cup – quite easy to get around if you are not careful.
If you’re one of those people who can not function without a cup (or three) of joe in the morning, do not worry; Coffee itself is completely natural, almost zero calories, and can help you lose weight, according to research. The problem is when you add sugar and butter.
“Many times you may think, ‘Yes, these are small things.’ It will not really settle “, but they add to the whole,” says White. Even a splash here or a pinch there can make a calorie shift; a tablespoon half and half has 20 calories and a teaspoon of sugar has 16. After two cups is 72 calories, at the end of the week it is more than 500 calories from your coffee alone, choose black coffee instead and sprinkle some cinnamon on top.
So all your meals and snacks are perfectly portioned, you eat a lot of vegetables all day, and the scale will still not give way. It’s probably all those extra calories you eat without thinking about them: a handful of M & Ms here and there, grab some fries from your partner’s plate, and grab a brownie from the break room.
“You have to look at the little things throughout the diet. It could be the little pacifiers you have of a cake or a few pieces of chocolate,” says White. “Just 500 extra calories a day will cause a weight gain of maybe a pound a week. These little things throughout the day we really need to pay attention to.”
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Even if you think you are in place with your portions and calories, you will write down all the perspective on how much you eat throughout the day and where you can make improvements.
“Recording your food is very important. Many times, studies show that you actually have a 30 percent adhesion by writing down your foods or keeping an app like My Fitness Pal,” says White. “It keeps you honest. You see how much you actually eat, especially if you work with a professional, like a dietitian. It can really help give them data.” If you do not work with a dietitian or doctor, no one needs to see your food diary except yourself, so be as honest as possible to get the best results.
It may seem counterintuitive to “cheat” when you work so hard towards a goal, but it may be exactly what your body needs.
“When people diet and they just try to lose ten kilos, they do not want to cheat at all. What stops happening is that our willpower stops,” says White. “Many times if we do not cheat or pamper, we are more likely to fall off the cart. So I always recommend having at least one enjoyable meal at the end of the week. It speeds up your metabolism. It can give you some of the fat-soluble vitamins. which you may not have received during the week, and it is also good for your psyche to be able to enjoy you and have some compensation at the end of the week to get you through the week. “
So set aside a cheat meal at the end of the week, maybe it’s dinner with your friends or ordering a pizza. Once you have enjoyed your enjoyment, you can get back on track the next day and look forward to the next enjoyment.
While it’s more important to keep your eating habits in check for weight loss, exercise definitely plays a role as well. White recommends a calorie deficit of at least 500 calories a day. A tough 45-minute spin class, run on the treadmill for 45 minutes at a 10-minute mile pace, or rowing for about an hour at a moderate pace should all get the job done.
Also, if you’re just a heart enemy, you may need to add some strength training to your treatment to reap more fat burning benefits. Although people are worried about accumulating, lean muscle actually burns more body fat at rest and can speed up your metabolism over time. For best results, combine cardio and weight training, as with an intense, high-intensity workout routine that uses weights and fast movement.
You may think that you know what happens to your plate when you order from a restaurant, but there are probably so many extra calories and ingredients that lurk in even the healthiest dishes. Portions are usually out of control, and establishments tempt you with bread baskets and chips and salsa; No wonder the average person stops eating 200 more calories when they eat out, according to a study published by Public Health Nutrition. In addition, most restaurants prepare vegetable oils, which have been considered inferior to sugar. Historical Morality: Eat the majority of your meals at home so you know exactly what goes into them.
Eliminating the most important stressors in your life is easier said than done, but it can have a huge impact on your waistline. When you are stressed, your body goes overboard and produces the stress hormone cortisol, which makes you hungry and encourages your body to store calories such as fat, especially in the stomach. Although it is easier said than done to get rid of chronic stress, try to stress out through exercise, meditation, reading or, if possible, seeing a therapist. Make sure you eat these foods that fight cortisol in the meantime.
Getting 7-8 hours of sleep may seem like a nightmare to some, but it is important for overall health and well-being. Getting lots of Zzz affects your stress level, mental function and even your waistline. A study published in the journal Sleep found that people who did not get the recommended 7-8 hours of sleep per night were more likely to gain weight. One theory is that lack of sleep makes you hungrier the next day, and longs for your favorite high-calorie dishes – not perfect if you are trying to lose the last 10 pounds!