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LBS!">10 Rules for Losing Those Stubborn Last 10 LBS!

Posted on 20. Sep, 2012 by in Lifestyle, What to Eat, Workouts

What is it about the last 10 lbs?  Whether you have lost 200 lbs or 20 lbs, it always seems like the last 10 lbs are the hard­est to lose.  When you first start a new diet or exer­cise pro­gram, the weight seems to fly off effort­lessly.  At some point though, usu­ally with 5–10 lbs to go, your results hit a plateau.

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Are you gain­ing mus­cle?  Have you maxed out your poten­tial?  Are you just meant to be a lit­tle thicker than those around you?

What­ever the rea­son may be, the bot­tom line is you aren’t com­pletely sat­is­fied with where you’re at.  You have reached a point where sim­ply “eat­ing healthy” or “eat­ing paleo” is not enough and you have to take things to the next level if you really want to reach the six-pack you set out for.  If you fol­low these 10 rules, you will get there.  Here’s how to lose those stub­born last 10 lbs.

 

1)      Every time you open your mouth, eat meat, veg­eta­bles, and healthy fats.

I can’t reit­er­ate this enough.  If you only do one thing from this list, make it this.  For­get about break­fast, lunch, and din­ner.  Stop wor­ry­ing about meals and snacks.  No more rely­ing on nuts and trail mix to get you through the day.  If you are hun­gry and want to eat some­thing, you must eat meat, veg­eta­bles, and healthy fats.  It doesn’t mat­ter if you are eat­ing 6 times a day or just once.  Eat when you’re hun­gry and eat these 3 com­po­nents every sin­gle time.  The chart below has a basic list to get you started.  Choose at least one item from every cat­e­gory to cre­ate all of your meals.

2)      Work­out less.

No, I’m not say­ing you shouldn’t work out.  I’m not even say­ing that you should work out less than the aver­age per­son does.  I’m just say­ing you should work out less than you think you need to in order to lose the last 10 lbs.  I’m guess­ing if you made it this far then you prob­a­bly already estab­lished a work­out rou­tine where you are exer­cis­ing sev­eral times a week.  That’s plenty.  More is not the answer.  You don’t need to spend 2 hours a day work­ing out.  In most cases, the extra work­outs will screw up your hor­mones and just make you hun­grier.  I rec­om­mend work­ing out 4–6 days a week for no more than 20–30 intense min­utes at a time.  Inten­sity is far more impor­tant than the length of your work­outs.  And diet changes are much more impor­tant than over­do­ing your workouts.

 

3)      Sleep more.

I get it peo­ple.  Sleep­ing is not sexy.  You would rather have me tell you that you need to work out 3 more hours a day instead of sleep­ing an extra 3 hours.  But I can’t.  Because sleep­ing works.  Sleep­ing enables recov­ery, improves fat loss, and helps to reg­u­late hunger.  Some stud­ies even go as far as to say that lack of sleep could actu­ally cut your fat loss rate in half.  Sleep loss also trig­gers a hor­mone called ghre­lin, which increases your appetite.  So not only are you awake for more hours in the day, but you are hun­grier for all those extra hours.  That sounds like a recipe for dis­as­ter.  And all this could hap­pen after just one or two nights of bad sleep.    8–10 hours of sleep per night is what you really need if you want to max­i­mize your fat loss potential.

 

4)      Limit fruit, sweet pota­toes, and other starchy car­bo­hy­drates to your post-workout meal only.

I’m not against car­bo­hy­drates.  They taste amaz­ing and they can be extremely ben­e­fi­cial for active indi­vid­u­als.  But car­bo­hy­drates have a unique effect on the hor­mone insulin that pro­tein and fat don’t have.  Insulin is a stor­age hor­mone which means that carbohydrate-containing foods like fruit, sweet pota­toes, yams, plan­tains, and other starches will have a ten­dency to cause you to store more than you burn.  When you have just fin­ished an intense work­out and your body is ready to rebuild and recover, the stor­age effect of insulin can be extremely ben­e­fi­cial for shut­tling nutri­ents into your mus­cles.  Your body will uti­lize those extra car­bo­hy­drates and refill your glyco­gen stores.  Dur­ing the rest of the day though, insulin can cause you to store more fat than you want.  By lim­it­ing car­bo­hy­drate con­tain­ing foods to the post-workout period when your body is most sen­si­tive to insulin, you will be enabling the body to use stored body fat as its fuel source for the rest of the day.

 

5)      Cut out all liq­uid calories.

It goes with­out say­ing that if you need to lose 10 lbs that you shouldn’t be drink­ing Coca Cola or Capri Suns.  Hope­fully you already know that.  But even health­ier liq­uid options like fruit juices, smooth­ies, and coconut water need to be removed if you really want to break through your weight loss plateau.  The only liq­uids you should be drink­ing are water, black cof­fee, and herbal teas.  We love mak­ing bul­let­proof cof­fee with but­ter or even coconut but­ter, but even these should be off-limits for a cou­ple weeks if you are strug­gling to lose those last cou­ple lbs.  And coconut water is just like other car­bo­hy­drates in that it is going to cre­ate an insulin response that you don’t need if you are really try­ing to lose the extra weight.  Limit coconut water to your post-workout recov­ery period only.  And of course, don’t drink any alcohol.

 

6)      Elim­i­nate whey pro­tein and other supplements. 

Whey pro­tein cer­tainly has its place in a healthy diet.  It can be a pow­er­ful mus­cle builder and even pro­vide you with an immune boost.  But in the con­text of los­ing those last 10 lbs, we could cer­tainly do with­out the stuff.  We just dis­cussed in our last point how liq­uid calo­ries should be off lim­its, and whey pro­tein shakes should be included in that.  What most peo­ple don’t real­ize though, is that whey pro­tein, even though it doesn’t con­tain car­bo­hy­drates, actu­ally cre­ates an insulin response sim­i­lar to other car­bo­hy­drates.  Again, this insulin response could help rebuild mus­cles after a work­out, but is going to hin­der fat loss at other times of the day.  The same can be said for other sup­ple­ments that have been loaded up with sugar and other sweet­en­ers to make them bear­able to con­sume.  If you want to get some of the muscle-building prop­er­ties of whey pro­tein with­out the insulin spike, then I rec­om­mend sup­ple­ment­ing with BCAA’s instead.  Oth­er­wise, limit your­self to basic vit­a­mins and min­er­als and a heavy dose of real food.

 

7)      Exper­i­ment with inter­mit­tent fasting.

Inter­mit­tent fast­ing is a spe­cific period of time that you choose to go with­out eat­ing, usu­ally last­ing between 12–24 hours at a time.  Most peo­ple think of fast­ing as a neg­a­tive thing.  It’s a des­per­ate way to lose weight, and it’s sure to slow your metab­o­lism down over time.  But inter­mit­tent fast­ing could be one of the health­i­est things you can do for your body and can actu­ally increase your abil­ity to burn fat.  Let me first be clear that inter­mit­tent fast­ing is not starv­ing your­self.  In most cases, you are eat­ing just as much food as you nor­mally do, just con­densed to a shorter period of the day.   The ben­e­fits of inter­mit­tent fast­ing come not from con­sum­ing less food, but by giv­ing the body spe­cific peri­ods of time with­out food.  Fast­ing peri­ods of 12+ hours will turn on repair mech­a­nisms like autophagy, boost growth hor­mone pro­duc­tion, and increase fat loss.  I rec­om­mend exper­i­ment­ing with inter­mit­tent fast­ing by eat­ing in the mid­dle of the day only.  By hav­ing your first meal at 10 am and your last meal at 8 pm or a sim­i­lar 10 hour time frame, you will allow your body to go 14 hours straight with­out food.  This 14 hour fast­ing period (includ­ing time spent sleep­ing),  will turn on impor­tant fat burn­ing mech­a­nisms that will help you shed those last 10 lbs.

 

8)      Watch out for trap foods.

As I have said before on this blog, I hate count­ing calo­ries.  And it is my hope that you can lose those last 10 lbs with­out count­ing a sin­gle calo­rie.  If you are hun­gry, you should eat.  It’s that sim­ple.  As you focus your diet exclu­sively on real foods, your body will begin to reg­u­late hor­mones and feel­ings like hunger and sati­ety will make a lot more sense to you.  Essen­tially, your body will stop lying to you.  But there are cer­tain foods that are both paleo and healthy for us, that we can eas­ily overeat with­out even notic­ing.  These are called trap foods.  Trap foods vary from per­son to per­son but the usual cul­prits are fruit, nuts, nut but­ters like almond but­ter, coconut and coconut milk.  The com­mon mis­take for peo­ple is to use trap foods as their “snacks”.  An apple with almond but­ter, a few hand­fuls of trail mix, or a coconut milk smoothie.  Over time these “snacks” end up encom­pass­ing the bulk of many of your meals.  If you really want to lose those last 10 lbs, you have to be very strict with how you incor­po­rate trap foods.  In some cases, you may need to elim­i­nate them com­pletely.  Remem­ber to build all your meals around meat, veg­eta­bles, and healthy fats, and incor­po­rate trap foods as a small com­po­nent of a big­ger meal, not the meal itself.

 

9)      Get out­side and walk everyday.

I’ve already wrote an entire post on the super­hu­man ben­e­fits of walk­ing.  For the pur­poses of los­ing those last 10 lbs, walk­ing is espe­cially good for reg­u­lat­ing blood sugar and insulin lev­els, which will help burn body fat.  Also, because of its slow, con­stant nature, walk­ing and other low-level activ­i­ties will use fat as their pri­mary fuel source, instead of the glu­cose that is used more often in high-intensity exer­cise.  Per­son­ally, I have even noticed that while intense exer­cise will make me hun­grier, walk­ing doesn’t have the same effect.  It seems to be an easy way to burn body fat with­out the equiv­a­lent increase in hunger to off­set it.  Walk­ing also has the added ben­e­fit of get­ting you out­side and get­ting Vit­a­min D.  Vit­a­min D has been shown to boost your mood, help with the absorp­tion of other min­er­als like cal­cium and mag­ne­sium, and other impor­tant func­tions that may indi­rectly affect your abil­ity to burn fat.

 

10)   Focus on per­for­mance goals.

The last com­po­nent we need to watch out for is stress.  Stress can weaken our immune sys­tem, alter our gut bac­te­ria, and cause us to hold on to our pre­cious body fat.  It can cer­tainly be the defin­ing fac­tor that pre­vents you from los­ing those last 10 lbs.  But instead of telling you to stress less, (which will only make you stress more) I would much rather you focus on a few per­for­mance goals that have been in your sights.  Instead of star­ing at a mir­ror or hop­ping on a scale every time you use the bath­room, what if you made a rule that you couldn’t do either until you got your first mus­cle up, or your first pull up, or until you could walk 20 ft on your hands.  Per­for­mance goals can change your focus and take some of the pres­sure away from your des­per­ate attempt to finally have a six pack.  Have some con­fi­dence that the changes you have made to your diet and lifestyle are going to work and focus on ways to enjoy the process.  If you really want this time to be dif­fer­ent, then you have to focus on some­thing different.

 

Com­mit to these 10 rules for 2–3 weeks and I guar­an­tee that you will look and feel bet­ter than you ever have in your life.  You don’t need any spe­cial sup­ple­ments or nutri­tional pro­grams to get the body you have always wanted, you just need to do the basics bet­ter than you ever have.   It won’t be long before those last 10 lbs will be just like any other mile­stone that you have blown right by.

 

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3 Responses to “10 Rules for Losing Those Stubborn Last 10 LBS!”

  1. Heather

    22. Sep, 2013

    I would like to do this as I have about 8lbs to go. But when­ever I eat low carb I get insom­nia. One piece of fruit is all it takes to fall asleep but then it defeats the pur­pose of the plan.

    What do you think?

    Reply to this comment
  2. juls

    30. May, 2013

    So I’v been los­ing weight and very Much into fit­ness. Since two years ago i v l’ost 90 lbs. I was 235 lbs.. I went down to 145 lbs in only 11 months than couldnt seem to go down any­more, no mat­ter what I was Learn­ing in school(taking health fit­ness and nutri­tion and well­ness spe­cial­ist), That i skyped up To 152 lbs! MY BF AND i took hours Read­ing dif­férent diets and This seemed the best one to go with. Well koo­dos to the author of This diet plan, I am now at the end of my DAY 5 and i have l’ost 10 lbs So far! Thank You :)

    Juls

    Reply to this comment
    • Tony Frezza

      21. Jun, 2013

      Great job Juls! Would love to see the pic­tures of your trans­for­ma­tion so far. Feel free to email us. Keep up the Super­hu­man work!

      Reply to this comment

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