Tips on losing the LAST 10LBS!

alicia_louise29 · June 2012

Hi everyone, so I've been struggling to get my motivation back but I finally have it now and I'm hoping its here to stay but the thing is I've been having a hard time losing the last 10lbs to get to my goal. I lose 2-3lbs then end up putting it back on. I've been trying since new year to lose it but its just not shifting and every fail is making me lose that bit more determination especially when I see no physical change in the mirror.

I know you have to work hard to get results of course but can anyone give me anymore tips on losing the last 10lbs?

I'm 5'2 and mfp has calculated I eat a 1200 a day.

sniperzzzz · June 2012

Ok lets start by working out your basic estimated needs.
Weight?
Age?
Body fat % if known?
Activity level?

gaiareeves · June 2012

DO NOT trust MFP's calculations. It suggests that everyone eats 1200, when in reality that is far too little for most people and tends to lead to them plateauing or simply becoming unhealthy.

You'd be far better off calculating your BMR and using that as the base calories you eat:
http://www.bmi-calculator.net/bmr-calculator/

Also remember that the more you exercise, the more you need to eat. I would aim to make your NET calories at least your BMR every day, and that should encourage steady, healthy, maintainable weight loss.

Varying your calories also helps: Don't eat the same amount every day. For example, on some days I eat 1400, others I eat 1600, others I eat 2000 (usually have 1 - 2 '2000' days a week). This variety in my diet coupled with exercise means I don't plateau and lose around 1 - 2lbs a week.

alicia_louise29 · June 2012

Hey thanks for the replies

My weight is 117lbs
Height : 5ft2.5
Age: 23
Body Fat: 25.46%. (using http://www.bmi-calculator.net/body-fat-calculator/) dont know how accurate.

I do try and zig zag my days so one day over one day under etc

alicia_louise29 · June 2012

Activity level...between sedentary and lightly active!

lambertj · June 2012

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1567
Lightly Active (light exercise/sports 1-3 days/wk) 1796
Moderately Active (moderate exercise/sports 3-5 days/wk) 2024
Very Active (hard exercise/sports 6-7 days/wk) 2253
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2481

I'd bump up your calories to around 1500 (-15% off Lightly Active). You may initially gain a pound or two in the first few weeks but after that the weight will come off. The last ten pounds are tough. Good luck

sniperzzzz · June 2012

Hey thanks for the replies

My weight is 117lbs
Height : 5ft2.5
Age: 23
Body Fat: 25.46%. (using http://www.bmi-calculator.net/body-fat-calculator/) dont know how accurate.

I do try and zig zag my days so one day over one day under etc

Ok as i have said many times before, this will be an estimate for you its just a figure to get started, and will need to be adjusted depending on progress. I have calculated your maintenance at 1693kcal so 1693-20%=1354 This does not seem like much, so you could go with -15% if you like. Or try to be more active, if you want to eat more.
Other things to remember the last ten pounds, for a person who is not excessively over weight, or fairly lean can be very hard to achieve. You will need to be strict with yourself, log everything 7 days a week, there is not much room for excuses when you have to lose the last few lbs. Are you being 100% committed to losing the last ten? I noticed your weekend diary entry's start off ok then just stop, is this because its the weekend and you slack off, because there are nice things in the fridge lol

alicia_louise29 · June 2012

Thanks everyone I do slack off sometimes mainly because we eat out alot in our family and theres always junk around (I'm at in laws house) I know I have to be so strict its so hard though especially when I love food. We eat alot of white rice too...

I think I need help mentally haha I need to learn to say NO because I don't do 'in moderation'

I've just taken some pictures of myself and hopefully will help me say no to crap..

sniperzzzz · June 2012

Thanks everyone I do slack off sometimes mainly because we eat out alot in our family and theres always junk around (I'm at in laws house) I know I have to be so strict its so hard though especially when I love food. We eat alot of white rice too...

I think I need help mentally haha I need to learn to say NO because I don't do 'in moderation'

I've just taken some pictures of myself and hopefully will help me say no to crap..

Sometime,s it comes down to good old fashioned grit and determination nearing the end. You have to ask yourself how bad you want it! Good luck

alicia_louise29 · June 2012

Very true

thanks mr x

ColleenRoss50 · June 2012

I noticed you are not logging consistently. For example, you only logged 14 days out of 31 in the month of May. Try to log every single day and make sure you are recording everything that goes into your mouth. I also noticed you are eating quite a lot of calorie dense foods. If you like or could learn to like salads you could try eating more salads (not too heavy on the dressing). I eat quite a lot of salads and you can almost make them a meal in themselves if you add bits of cheese, chicken or fish, etc. for protein. If I am having a supper that includes things like pasta or rice I make sure I start the meal off with a large salad. Then I find it easier to limit my portions of the rest of the meal and still feel very satisfied.

You might also want to look into adding in some form of intermittent fasting. I realize intermittent fasting is not for everyone but many find it helpful. There are many variations of it ranging from about 14 hours to 36 hours. I had been consistently losing almost a pound and a half a week by keeping my net calories under 1200 but about a month ago I was finding I was having more days where I wanted to eat a little bit more of some calorie dense foods and when I did I had to eat less of other things if I wanted to stay within my calorie goal and I found myself to be still wanting more at the end of the day. So at the beginning of May, I introduced a once a week 36 hour fasting day (no foods from my evening meal prior to the fasting day until the morning following the fasting day). I redistributed my saved calories over the other six days. I have continued to consistently lose weight and I now have a little more wiggle room on my non-fasting days. Again, intermittent fasting is not for everyone, but something you might want to look at.

Just keep on experimenting and you will find your sweet spot to take off the rest of the weight.

sniperzzzz · June 2012

I noticed you are not logging consistently. For example, you only logged 14 days out of 31 in the month of May. Try to log every single day and make sure you are recording everything that goes into your mouth. I also noticed you are eating quite a lot of calorie dense foods. If you like or could learn to like salads you could try eating more salads (not too heavy on the dressing). I eat quite a lot of salads and you can almost make them a meal in themselves if you add bits of cheese, chicken or fish, etc. for protein. If I am having a supper that includes things like pasta or rice I make sure I start the meal off with a large salad. Then I find it easier to limit my portions of the rest of the meal and still feel very satisfied.

You might also want to look into adding in some form of intermittent fasting. I realize intermittent fasting is not for everyone but many find it helpful. There are many variations of it ranging from about 14 hours to 36 hours. I had been consistently losing almost a pound and a half a week by keeping my net calories under 1200 but about a month ago I was finding I was having more days where I wanted to eat a little bit more of some calorie dense foods and when I did I had to eat less of other things if I wanted to stay within my calorie goal and I found myself to be still wanting more at the end of the day. So at the beginning of May, I introduced a once a week 36 hour fasting day (no foods from my evening meal prior to the day until the morning following the fasting day). I redistributed my saved calories over the other six days. I have continued to consistently lose weight and I now have a little more wiggle room on my non-fasting days. Again, intermittent fasting is not for everyone, but something you might want to look at.

Just keep on experimenting and you will find your sweet spot to take off the rest of the weight.

I agree intermittent fasting is great i do It myself. Its not for every one though that's why i didn't mention it earlier. Allot of people are negative about it, and couldn't be doing with a huge debate here in the thread.

missikay1970 · June 2012

i was down to needing to lose my last 8 lbs and i FINALLY broke my 3+ month plateau. i increased DRASTICALLY my protein intake (i am eating about 125g of protein per day) and CUT carbs. i still eat "good" carbs, but i have eliminated the bad ones altogether. i dont' count calories or fat anymore, and since i started this about a week or so ago, i've dropped 2 lbs. i increased my weight-lifting, and cut cardio just a bit. (i think i was going overboard! LOL) good luck! those last 10 are a b*tch!

missikay1970 · June 2012

Thanks everyone I do slack off sometimes mainly because we eat out alot in our family and theres always junk around (I'm at in laws house) I know I have to be so strict its so hard though especially when I love food. We eat alot of white rice too...

I think I need help mentally haha I need to learn to say NO because I don't do 'in moderation'

I've just taken some pictures of myself and hopefully will help me say no to crap..

Sometime,s it comes down to good old fashioned grit and determination nearing the end. You have to ask yourself how bad you want it! Good luck

^^ i totally agree with this!!!

Tips on losing the LAST 10LBS!

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