Are the last 10 lbs. really "harder"?

Musikelektronik

I've heard a lot of people say that it's "so hard to lose that last 10 lbs." And when people say that they really mean, "as I approached the goal weight that I set for myself, I had trouble losing the last 10 lbs."

As I'm now approach my own goal, I started thinking about that statement. I mean, can it really be physiologically harder to lose weight just because you're approaching an arbitrary "goal weight" that you set for yourself? Didn't seem possible.

But I think I've figured out why people seem to have difficulty losing the last 10 lbs. or so. The answer is, when you're carrying around fewer pounds, your body is necessarily burning fewer calories per day; your TDEE goes down, in other words. So if you keep consuming the same number of calories each day, your caloric deficit will go down as you lose weight, and so will the rate at which you lose weight.

In my own case, for example, I have a BodyMedia Fit armband, which I wear 23.5 hours per day. When I started, 30 lbs. ago., I was typically burning about 2,600 calories per day total (mostly sedentary, no real exercise), according to the armband. Now that I'm 30 lbs. lighter, I'm typically burning between 2,300 and 2,400 calories. That means I'm burning anywhere between 1,400 and 2,100 fewer calories per week than I did four months ago when I started. So, if I ate the same number of calories today as I did then, I wouldn't be losing 1/2 lb. or 3/4 lb. that I would've lost at the beginning. My lighter body just isn't burning as many calories.

So, IMO, that's why you stall when you're trying to lose those last 10 lbs. So as soon as I figured this out, I actually started reducing my calories to make up for the lower TDEE. So far, it's working great. The weight's coming off fast, and I've got just 2 more lbs. to go!

DanaDark

You nailed it. Won't say any further.

ElizabethRoad

MFP reduces your calories as you lose weight.

mcarter99

I think you're 100% correct.

I think too there is some effect of estimating error that comes into play at the end, too. If you've been misestimating your intake and/or your burns all along, you might lose fine until that target window gets really tiny. Then suddenly the 1300 calories/day you think you're eating that is really 1500 (and the opposite error on your burns) means no or slow losses. But you don't want to believe that since your estimating so far has worked. And you don't want to reduce to what you think is 1100 (but is really 1300), so you believe it's just all much harder now.

LorinaLynn

For me, the last 10 pounds wasn't any harder, just maybe a little bit slower. The more you have to lose, the faster it typically comes off. I mean... 10 pounds is 7.6% of your total body weight at 130 pounds, but only 5% of your total body weight at 200 pounds. So of course it comes off faster when it's a lesser overall percentage.

When I got within 10 pounds of my goal weight, I switched my weekly goal to lose a half pound a week. That gave me more calories to play with, so in that respect it was a lot easier!

So... I think it's mostly a matter of expectations. If you think it's going to come off just as fast, if you don't take into consideration that you might need to adjust your game plan a little... then, yeah, it might seem harder.

maryd523

For me, the last 10 pounds have been difficult because of motivation. I no longer feel fat, in fact, I feel slim. I fit into cute clothes, my stomach doesn't have rolls, and it's just way harder to eat 1200 calories. I've been trying to get re-motivated for about 6 months now to lose the last bit that I want to.

JDI1443

Those last 10lbs are as hard as you make them.

annabellj

agree with all of this. and most people have the attitude of, I am close enough. its good enough. ive lost enough. and so they quit without realizing they are quitting. they stop logging, loosen up their previous standards. most people quit when they are just at the point where they need to dig their teeth in.

Musikelektronik

Yes, exactly! That's why I'm pushing the pedal even harder as I approach my goal!