Why Is It So Hard to Lose the Last Ten Pounds? And Why Is It Harder to Lose Weight the Smaller You Get?

Anyone who tried to lose weight is familiar with those final five or ten pounds. If you search in Google and type “last ten pounds” you will get different weight loss advice.

The main reason for this very hard to lose last five or ten pounds is what they commonly called diet fatigue. This happens because of repetitive behaviors that dieting requires such as weighing portion sizes, keeping a food journal and skipping glass of wine. These things are hard to manage and often boring.

Dieters become less careful without realizing it. However, there is an easy solution for this. If your weight started to decrease slower than before, just write down what you eat in a food journal. Keeping food journal is always important.

There is also a possibility on the need for recalculation. Metabolic rate drops when a person starts to lose weight. In straightforward manner, that person needs fewer calories to get basic functioning and requirements. A 160-pound woman will drop her metabolic rate when she will drop to 140-pound. This is the reason why it is necessary to reevaluate caloric needs after more than ten pounds of weight loss.

lose weightTaking fewer calories in maintaining a lower body weight does not solely mean you need to eat less volume. Although, eating less volume maybe needed, fewer calories consumption may achieve by eating more nutrient dense foods with fewer calories such as vegetables, lean meats, vegetables, etc.

There is another thing to consider about metabolism which is called metabolic adaptation.

When trying to lose weight, the body is forced to function on a reduced number of calories everyday. Eventually, your body will get used to it without losing weight. This survival mechanism of the body is its way to protect you from starvation. Once you get this stage, your body will only lose a few pounds that come off much more slowly and you will not realize that the pounds you lose may start to come back.

So, what you do about this? The answer is not exercise but this does not mean you will stop to exercise. Please continue to do so. Many articles would tell you that building muscle mass will rev up your metabolisms since muscle tissue burns more calories per hour than fat tissue. This is true but the difference in caloric burn rate is just minor.

Metabolic adjustment phase is the solution in addition to food journal efforts and calorie intake recalculation. Increasing meal sizes for two weeks is advised rather than reducing calories. This phase is not for you to lose weight but it is intended to allow the ability of your body to metabolize an increasing number of calories.

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