8 Things You Can Do To Lose That Last Ten Pounds
Break through ANY weight loss plateau.
If you are on a fitness journey, you know how hard the last 10 pounds are to lose. I am not saying that the first 50 pounds were easy - don't get me wrong. I am just saying that those ''last'' pounds really really like you and they want to be friends with your belly forever.
You are probably eating right, working out more than 3 times a week, but still, the scale has been your worst enemy for the past month.
I did some research on how to lose those ''vanity pounds'', because let's face it, we know that our weight is super healthy, as well as our lifestyle.
Here's what I found out (no, the secret is not the skinny tea that Kylie Jenner is probably not even drinking). Warning: it will be hard AF.
1. You need to count everything
Jillian Michaels, the world's most famous trainer, thinks that there is no such thing as a plateau. According to her, ''someone claiming to have hit one isn’t paying enough attention to detail''. I kind of agree. Sometimes, I find myself lying on My Fitness Pal, trying to ''forget'' some of the things I ate.
She explains that when you first start a weight loss journey, you make drastic changes. That's why the weight drops super fast. Afterwards, you need to pay attention to every calorie you are consuming/burning. It's time consuming and very frustrating, but it's the only way.
2. Vary your calorie intake
Varying your calorie intake is the best advice Jillian Michaels is giving to her clients. For example, for the next three days, vary your calorie intake between 1800 and 2400. After this period, drop back down to your usual calorie allowance. She mentions that women should never eat less then 1200 calories per day, and men should eat at least 1500.
3. Change the type of exercise you do for each muscle
Since the body is always adapting to any type of exercise, you need to surprise it to loose more weight. Don't only alternate the amount of weight you lift, change also the type of exercise you do for each muscle. For example, on week one do push-ups, on week two try chest flies and on week tree switch to chest presses. These three exercises are working the same muscle, but in different ways.
4. Burn 500 calories every time you work out
Some studies showed that people exercise more regularly if they have a specific goal in mind when working out. Here's the challenge: every time you work out, aim to burn 500 calories, even if that means a two hour walk.
5. Cut out processed foods completely
Even if you are only eating processed foods once and a while, cut it out completely. Check the labels on every products at the grocery sore, and if you can't read the ingredient list, don't buy it. The only way to lose that last 10 pounds is to eat 100% clean.
6. Cut you sodium intake to 1000 mg per day
It's even harder than it looks, but it's possible. If you are eating clean and checking every label, you can do it! People seem to think that there is only salt in fast food. Salt is everywhere: bread, meat, pizza, poultry, soup, etc. And of course, I don't think I have to mention that you need to drink a sh*t ton of water.
7. Don't drink alcohol
Yup. This one is the worst. The good news is that it's only for a little while, and that you can document your challenge on Snapchat. According to Jillian, ''booze can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage and decreases muscle growth".
8. Cut 200 calories every day
If nothing else is working, try the 200 calories rule. According to Men's Journal, ''research shows that eating 200 fewer calories than you need causes weight loss without affecting metabolism''. A study, made by Tufts University, found that people who were eating 200 calories less a day lost as much weight as the one cutting 750 calories a day.
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