the dreaded LAST TEN POUNDS

canadiangirl84
canadiangirl84 Posts: 15 Member
edited September 27 in Health and Weight Loss
Hey!

I'm having trouble losing the last ten lbs. I'm 5'5 and as of today 134 lbs, and I would like to be 125 lbs.

Any tips? I have been exercising 3 to 4 times a week (zumba and yoga) and i have been calorie counting 5 to 6 days a week with a couple cheat days each week to raise metabolism.

Should i cut out my cheat days? Should i add more fruits and vegetables to my diet? Or should i increase my exercises?

The intensity of my Zumba classes is really high, I would say I'm burning around 500+ calories each session.

Help!

Replies

  • chic_mama_25
    chic_mama_25 Posts: 90
    I am in the same boat.. Been 130ish for ages now. Tips please!
  • erickirb
    erickirb Posts: 12,294 Member
    Strength training is key, try HIIT training, also make sure you are set to lose no more than 0.5 lbs/week or you risk burning muscle along with the fat. You should also eat all your exercise calories. The less you have to lose the smaller your caloric deficit should be. Good luck, and congrats on your progress thus far.

    Also try switching up your routine every 4-6 weeks to keep your body guessing
  • saintsbootcamp
    saintsbootcamp Posts: 10
    Cheat days should prbably go that's usually why those last ten lbs stick around. When you say days, how many do you mean? Maybe cut it to one a week and only allow yourself one cheat food. Those last ten are tricky in order to get them you need to get serious! Try something new as far as workout it is ALWAYS a good thing to trick the body. Trying something new will allow you to burn more calories because the body is not used to it. Mix it up a bit. Good luck♥
  • JennaM222
    JennaM222 Posts: 1,996 Member
    bump - me three
  • saintsbootcamp
    saintsbootcamp Posts: 10
    Strength training is key, try HIIT training, also make sure you are set to lose no more than 0.5 lbs/week or you risk burning muscle along with the fat. You should also eat all your exercise calories. The less you have to lose the smaller your caloric deficit should be. Good luck, and congrats on your progress thus far.

    AGREED. ☺
  • NatalieWinning
    NatalieWinning Posts: 999 Member
    Same here! If I don't have cheat days, keep toning/aerobics, and eat really healthy I can lose 1-2 lbs a month. Maybe maybe one pound a week on a good week. Even though i'm set to active, exercise faithfully, and try to overall eat well. The last pounds do not want to budge, so you can't fool around and have to keep being persistant! I know it will happen. I know it will take a lot of persistance!
  • swaymyway
    swaymyway Posts: 428 Member
    Been trying to shift my last 10lbs for several months now, feel like I've tried every thing - so looking forward to reading all the responses and advice offered :)
  • NatalieWinning
    NatalieWinning Posts: 999 Member
    Strength training is key, try HIIT training, also make sure you are set to lose no more than 0.5 lbs/week or you risk burning muscle along with the fat. You should also eat all your exercise calories. The less you have to lose the smaller your caloric deficit should be. Good luck, and congrats on your progress thus far.

    AGREED. ☺

    agreed, too. This is what i'm doing. But any extras and my body really wants to help me survive the famine and packs it away!
  • Xaspar
    Xaspar Posts: 726 Member
    I agree with cut your loss goal to 1/2 to 1 pound a week max and eat back your exercise calories ... Boost your metabolism with weight training on top of or combined with the cardio. Make sure you drink your water too.
  • canadiangirl84
    canadiangirl84 Posts: 15 Member
    Thanks for all the responses everyone!

    I have 1-2 cheat days a week. And I eat whatever I want almost on those days. I haven't done any strength training at all though.

    I will cut down to one cheat day a week, and have it be one meal. Also, I will try the weight training.

    It's so frustrating when your weight loss is a smooth progression and then comes to an abrupt halt!

    I don't drink much water though, and im wondering if increasing my water intake will help me out here? please advise.
  • polar5554
    polar5554 Posts: 576 Member
    bump
  • Barneystinson
    Barneystinson Posts: 1,357 Member
    Thanks for all the responses everyone!

    I have 1-2 cheat days a week. And I eat whatever I want almost on those days. I haven't done any strength training at all though.

    I will cut down to one cheat day a week, and have it be one meal. Also, I will try the weight training.

    It's so frustrating when your weight loss is a smooth progression and then comes to an abrupt halt!

    I don't drink much water though, and im wondering if increasing my water intake will help me out here? please advise.

    Strength training is really key - keep in mind though it's not going to produce results on your scale, but will produce results in the fit of clothing.
  • fteale
    fteale Posts: 5,310 Member
    I am in the same boat. Also 5'5" and stuck at 140. I want to be 130. I haven't lost a lb in a month now and it's getting annoying!
  • canadiangirl84
    canadiangirl84 Posts: 15 Member
    I actually didn't know what HIIT was until i googled it. I'm familiar with is (Sprint circuit), but have never tried it outside a gym.

    I found this exercise plan for HIIT and I'm going to try it outside.

    Minutes 1-4 (Warm-Up)
    Jog at about 50% effort

    Minute 5 First-Half (Workout Interval 1)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 5 Last-Half (Workout Interval 2)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 6 First-Half (Workout Interval 3)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 6 Last-Half (Workout Interval 4)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 7 First-Half (Workout Interval 5)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 7 Last-Half (Workout Interval 6)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 8 First-Half (Workout Interval 7)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 8 Last-Half (Workout Interval 8)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minutes 9-12 (Cool-Down)
    Jog at about 50% effort

    Hopefully that may give me some results.
  • erickirb
    erickirb Posts: 12,294 Member
    Thanks for all the responses everyone!

    I have 1-2 cheat days a week. And I eat whatever I want almost on those days. I haven't done any strength training at all though.

    I will cut down to one cheat day a week, and have it be one meal. Also, I will try the weight training.

    It's so frustrating when your weight loss is a smooth progression and then comes to an abrupt halt!

    I don't drink much water though, and im wondering if increasing my water intake will help me out here? please advise.

    When starting weights you may gain a few pounds, but don't fret, it will be water weight, as you msucles store water to protect them from damage and to aid in recovery. Just drink plenty of water and keep at it, eventually your muscles will shed that water weight. I would advise to lift 3 to 4 times per week and don't work the same muscle groups 2 days in a row, and stay away from the scale for a couple of weeks.
  • wooddie14
    wooddie14 Posts: 79 Member
    I would like to lose 10 more as well but it's going slow. HIIT??? Have seen it before but don't know what it is about. Why is it so important to eat your calories back? I guess I need to learn more about nutrition and the way my body uses calories.
  • erickirb
    erickirb Posts: 12,294 Member
    I actually didn't know what HIIT was until i googled it. I'm familiar with is (Sprint circuit), but have never tried it outside a gym.

    I found this exercise plan for HIIT and I'm going to try it outside.

    Minutes 1-4 (Warm-Up)
    Jog at about 50% effort

    Minute 5 First-Half (Workout Interval 1)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 5 Last-Half (Workout Interval 2)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 6 First-Half (Workout Interval 3)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 6 Last-Half (Workout Interval 4)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 7 First-Half (Workout Interval 5)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 7 Last-Half (Workout Interval 6)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 8 First-Half (Workout Interval 7)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minute 8 Last-Half (Workout Interval 8)
    Sprint 20 seconds at maximum effort
    Jog/Walk 10 seconds

    Minutes 9-12 (Cool-Down)
    Jog at about 50% effort

    Hopefully that may give me some results.

    That is one way, another is after the warm up sprint for 30 seconds to 1 minute, followed by an equal amount of time going slower, do this for 12-20 minutes then you are done after your cool down. Your recovery between sprints should be at 60% the intensity of the sprints. So if you run at 8 MPH for the sprint your recovery should be around 5 MPH. Hope this helps.
  • erickirb
    erickirb Posts: 12,294 Member
    I would like to lose 10 more as well but it's going slow. HIIT??? Have seen it before but don't know what it is about. Why is it so important to eat your calories back? I guess I need to learn more about nutrition and the way my body uses calories.

    You just risk burning muscle, if you don't have much fat stores, and you deficit is too large > 250 or so calories.
  • jennyb31
    jennyb31 Posts: 166 Member
    Same boat here. Haven't lost a single lb in a month and I am strength training and do HIIT. I did notice before that if I increase my calorie intake that helps, I just redid mine again this week so I'm waiting to see what happens. I understand your frustration! Im stuck at 131, then it will go up to 133, then back down to 131, and I think okay I'm 131 so tomorrow I will weight myselfs and it will go down!!! And guess what its up again!!UGH!
  • sohern
    sohern Posts: 5 Member
    Love this topic and all of the helpful info!. Looks like it's time for me to up my weight training and intervals. :wink:
  • canadiangirl84
    canadiangirl84 Posts: 15 Member
    the same exact thing happens to me!! i swing up and down 2 pounds like its nobody's business...
  • jennyb31
    jennyb31 Posts: 166 Member
    You know I really think that plyo exercises helped me too, And I actually combine strength training with cardio for instance I might do mountainclimbers for a minute then twenty pushups, then lunges with biceps curls then a minuite of frog jumps ect...
  • daigal
    daigal Posts: 3
    I am in the same situation. I started off at 137, lost 5 pounds in two months, but then couldn't get below 132. I came on here for help and read a lot about eating back your exercise calories. I tried it and it worked! I was able to lose 2 pound in two weeks. I work out about 3-4 times a week and make sure to eat those calories back so that i'm always at 1200 a day. I used to eat 1200, then burn between 400-600 from my workout, and then not eat back those calories. So eating them back actually helped me shed those 2 pounds in 2 weeks. However, I am now stuck at 130 because like you, I enjoy having those "cheat days". I'm going to try cutting those cheat days and see if that brings me below the 130. Try it for a week and see if u see any results!
  • erickirb
    erickirb Posts: 12,294 Member
    I am in the same situation. I started off at 137, lost 5 pounds in two months, but then couldn't get below 132. I came on here for help and read a lot about eating back your exercise calories. I tried it and it worked! I was able to lose 2 pound in two weeks. I work out about 3-4 times a week and make sure to eat those calories back so that i'm always at 1200 a day. I used to eat 1200, then burn between 400-600 from my workout, and then not eat back those calories. So eating them back actually helped me shed those 2 pounds in 2 weeks. However, I am now stuck at 130 because like you, I enjoy having those "cheat days". I'm going to try cutting those cheat days and see if that brings me below the 130. Try it for a week and see if u see any results!

    With only 5 lbs to go 1200 might not even be enough (try changing our goal to 0.5lbs/week.
  • canadiangirl84
    canadiangirl84 Posts: 15 Member
    http://www.theglobeandmail.com/life/health/new-health/conditions/weight-loss/how-to-lose-those-last-10-pounds/article1573466/page2/

    great article..!
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