The last 10 lbs.

Bound4Kona

Whether fact or fiction...it seems the last 10 lbs are the hardest. Any suggestions on how to get past this hurdle?

:ohwell:

McGuireTO

Honestly, the first 10lbs are harder. Think about it - you have to pick your *kitten* up off the couch and change the way you're eating. It's a lifestyle change.

You've already lost a good amount of weight, so you have the keys to success. Be very strict with your diet, and very intense with your exercise - and you'll do it!

laurenawolf

I am on my last 10lbs, and it is brutal! I just upped my calories a tad to see if that helps!

jofjltncb6

It's fact (IMHO). The margin of error is just so much smaller when you're working on those last few pounds (or at least it should be if you're trying to lose them at an appropriate rate, say, 1/2 pound/week. My advice is to consistently weigh and measure everything you're eating and accurately log your exercise for 4-6 weeks, evaluate your progress (or lack thereof) over this time, and then make appropriate adjustments. The trick is, it's tough to make the appropriate micro-adjustments without solid data.

Alternatively, resolve that the last 10 pounds don't really matter (because they likely don't, at least for health) and focus on the quality of your diet/exercise.

Being very analytical, my personal approach is primarily the former...but in a recent cut, used the latter as an excuse to get back to maintenance+.

chickauthentic

I'm down to my last 4 and yes it's slow going. I recently started eating at maintenance for my goal weight and I feel amazing. It's much easier to be more active now that I have more energy due to my increased calories so even though the scale is going down slowly, it's still going down. Additionally, my body is firming up & clothes are fitting better and I've dropped another pant size recently. I wish I tried this earlier because it's so much easier than before, I feel like I can have a normal life now. Best of luck with those pesky last 10!

Jkn921

I was 5lbs 1.5 months ago and now 10lbs, it's very very hard. The last 5lbs before took about 2-3 months to get rid of and now have to do it again haha. Stay extremely persistent

Edit: The key to getting my last 5 out 10lbs was to really start eating more.

MagnumBurrito

Try to eat the same foods most days. This way you'll know how to tweak your diet.

You're aiming for 100-200 calories below maintenance. 1 day a week go over by a couple hundred calories to let your body know it'll be re-fed.

Strength train at least 80% of the time.

Daily IF helps too. You only have to worry about 2 meals instead of 3 or more.

Get tons of water and 8 hours of sleep. Try not to be stressed. Meditate if necessary.

The last 10 should take you 12-16 weeks.

TheBrolympus

I keep losing and gaining back the last 10. I can get them off but them maintaining it is rough for me.

Broderick50

Usually you're in better shape when getting to that last 10 lbs. And everyone knows the better shape you're in the harder it is to lose weight.

taramaclaren

Totally true. Think about it - every step of the way you have improved your diet and your workouts to continue to achieve your goals. You a lean, mean, MFP machine. In order to get those last 10 lbs off you will have to be even more dedicated and know that it will take more time than the first 10.

@LeadingMuscle has some great suggestions, I second Intermittent Fasting as a way to push to the next level.

SezxyStef

Try to eat the same foods most days. This way you'll know how to tweak your diet.

You're aiming for 100-200 calories below maintenance. 1 day a week go over by a couple hundred calories to let your body know it'll be re-fed.

Strength train at least 80% of the time.

Daily IF helps too. You only have to worry about 2 meals instead of 3 or more.

Get tons of water and 8 hours of sleep. Try not to be stressed. Meditate if necessary.

The last 10 should take you 12-16 weeks.

Yup I have to say this worked for me (or most of it)

I eat a lot of the same foods, the weekends I would be up a bit over my goal, I lift heavy 3x a week, can't do IF...drank lots of water, get lots of sleep and didn't really worry about the last 10 as I felt great anyway....

It took 12 weeks for me to lose it...(after a gain of 4 over my holiday in DR)

ETA: I hit maintenance on Monday of this week...but will re-evaluate in Sept if I want to lose another 10 but I will apply the same method that i did this time too...

jofjltncb6

I'm down to my last 4 and yes it's slow going. I recently started eating at maintenance for my goal weight and I feel amazing. It's much easier to be more active now that I have more energy due to my increased calories so even though the scale is going down slowly, it's still going down. Additionally, my body is firming up & clothes are fitting better and I've dropped another pant size recently. I wish I tried this earlier because it's so much easier than before, I feel like I can have a normal life now. Best of luck with those pesky last 10!

Not to be pedantic, but if you're losing, even slowly, you're not actually at maintenance.

That said, I completely agree with your approach. Reducing your calorie deficit (by increasing your calories) can have all kinds of benefits to your overall plan, the most awesome of which is the increased energy which lets you do more. Also, compliance is soooo much easier.

AmyRhubarb

I sailed through my last 10lbs - it wasn't quick, but it wasn't hard, just had to stay consistent.

I set my calories and macros according to the info and tools here: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 Took a 10-15% cut from my TDEE and did my best to hit the macros.

That was just over 2 years ago - dropped the last 10lbs, still lowering body fat percentage bit by bit, enjoying life, eating well, consistent exercise - true lifestyle change for good.

Iwishyouwell

Unless you have a pressing need to lose the last 10 for some major reason, why not start eating at your goal weight maintenance and let your body do the rest?

becs3578

I am in the middle of my last ten and yes I am finding it really really hard. I actually think the last week or so I was undereating. Not eating enough exercise calories to get back to 1200 net calories a day. I was hungry in the middle of the night and the scale didn't move. I hit a wall emotionally about it all. Friend told me to take a mini break. So yesterday and today I am not logging my food, eating what ever I want, regrouping and coming back strong tomorrow. Going to try to make sure to hit NET 1200 every day and see where I stand after 7 to 10 days of that plan!

Sharon_C

It's not quite the same but I have the last 5 pounds to lose. After working on it for months, and the scale not budging, I finally gave up. I started eating at maintenance and I started weight lifting. I'm not losing weight but I'm losing inches! Just lost another inch in my waist and my hips this week. And I've gone down another pants size. So while the scale says I weigh the same, my measurements say otherwise and people are noticing.

chickauthentic

I'm down to my last 4 and yes it's slow going. I recently started eating at maintenance for my goal weight and I feel amazing. It's much easier to be more active now that I have more energy due to my increased calories so even though the scale is going down slowly, it's still going down. Additionally, my body is firming up & clothes are fitting better and I've dropped another pant size recently. I wish I tried this earlier because it's so much easier than before, I feel like I can have a normal life now. Best of luck with those pesky last 10!

Not to be pedantic, but if you're losing, even slowly, you're not actually at maintenance.

That said, I completely agree with your approach. Reducing your calorie deficit (by increasing your calories) can have all kinds of benefits to your overall plan, the most awesome of which is the increased energy which lets you do more. Also, compliance is soooo much easier.

No I'm not at maintenance, I still have a few lbs to lose. I said that I am eating at maintenance for my goal weight which is less than what I weigh now. Hope that clears up the misunderstanding

jofjltncb6

I'm down to my last 4 and yes it's slow going. I recently started eating at maintenance for my goal weight and I feel amazing. It's much easier to be more active now that I have more energy due to my increased calories so even though the scale is going down slowly, it's still going down. Additionally, my body is firming up & clothes are fitting better and I've dropped another pant size recently. I wish I tried this earlier because it's so much easier than before, I feel like I can have a normal life now. Best of luck with those pesky last 10!

Not to be pedantic, but if you're losing, even slowly, you're not actually at maintenance.

That said, I completely agree with your approach. Reducing your calorie deficit (by increasing your calories) can have all kinds of benefits to your overall plan, the most awesome of which is the increased energy which lets you do more. Also, compliance is soooo much easier.

No I'm not at maintenance, I still have a few lbs to lose. I said that I am eating at maintenance for my goal weight which is less than what I weigh now. Hope that clears up the misunderstanding

Ah, yes, that certainly clears up my misunderstanding...and seems like a solid approach for those who are near their goal.

Francl27

A small deficit, accurate logging (weighing food etc) should do it.