How to Lose the Last 10 Stubborn Pounds

Stubborn weight lossWhen you’re trying to get down to a certain weight, it seems like the last few pounds is harder to take off. That’s how it was for me anyway. I started working out regularly about 2 months after my second son was born. I weighed 178 pounds the day I gave birth and I probably lost about 12 pounds right away because of the obvious.

I began with weight training. It was really easy for me to do because I enjoyed it so much. The idea of being strong and building lean muscle was attractive to me and so my journey began. The next 20 pounds or so, came off fairly quickly, but then everything seemed to stall out on me.

I was constantly hovering around 145 pounds and was getting pretty pissy that the weight just didn’t seem to wanna budge. My goal weight was 135 pounds with my ultimate goal being in the 130 – 135 range (Pre-pregnancy # 1, I was a skinny-fat 125 pounds, pre-pregnancy # 2, I was a skinny-fat 130 pounds). I don’t ever want to be skinny-fat again.

Here’s what I did to get down to my goal weight:

*But first, in case you’re interested, here’s the link to the actual post where I met my weight loss goal (5.29.09). My current weight as of 2.1.09 is 132.0.

  • Joined MyFitnessPal to figure out how many calories I should be taking in on a daily basis to achieve a 1 pound weight loss per week. I just had to enter in my height, weight and my goal to lose 1 pound per week and they calculated everything else out for me. *Note: If you aren’t seeing a drop in body weight after following the recommended caloric range on MFP, then you need to decrease the caloric intake until it begins working for you.
  • Quit buying crap food. If I have Doritos, Nutty Bars or Kempswiches in my kitchen, I will eat them daily until they are gone. If I were to eat 1 serving of Doritos every day for 7 days, that’s an added 1,820 calories (260 x 7 = 1,820) per week. I still buy these things on occasion, but not very often. Jell-o Sugar Free Pudding Snacks are a great way to satisfy “sweet” cravings and I used to buy them every week at the grocery store.
  • Added cardio exercise. Up until very recently, cardio and I were enemies. I hated it and I was sure it hated me. I felt like I couldn’t breathe or I’d feel tired and just quit. Instead of continuing to try long periods of cardio, I started out with high-intensity interval training (or HIIT). This involves a much shorter workout, but allows your body to continue burning calories long after the workout has ended. I began with a 10 minute workout and worked my way up to 25 minutes.
  • Continued with at least 3 strength training workouts per week working each of the body’s major muscle groups.

In order to lose the last 10 stubborn pounds, you’ll likely find it necessary to kick training into high gear and really watch your caloric intake. It may not be “fun”, but if you want it bad enough, you’ll do what you need to do. Weight loss is a science and it all comes down to calories consumed vs. calories burned.

All the best,

Melinda

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Comments

  1. very helpful info here, thanks.

  2. Motivating