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Are The Last 10
Pounds Impossible to Take Off?
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Hello!
A former client who lost over 100 pounds called me last week frustrated.
After changing his eating habits, incorporating exercise, substantially
improving his health and energy and in his words, "feeling physically and
emotionally better than he had in his entire life", he was stuck.
Most people would be thrilled to have lost so much weight and be feeling so
good, so why is he frustrated? Well, he's struggling to take off those last
10-15 pounds, even though he continues to eat healthy and exercises almost every
day.
He asked me if somehow it was impossible to lose those last remaining
stubborn pounds of excess body fat. He read somewhere that our bodies "cling to
fat" and after a certain age we all "add 2 pounds per year, regardless what we
do".
There's a lot of inaccurate information on fitness and weight loss today.
The Answer is Simple, But Not Always Easy
When we purposely reduce our caloric intake and begin to lose weight, our
metabolism has the propensity to slow down (becoming more energy efficient) in
order to maintain our body weight at reduced caloric levels.
This is not to imply that we should overeat. We just need to understand how
the body responds to long term eating behaviors.
The body has a tendency to hold onto fat much more aggressively in people
that are more lean (within 10- 15 pounds of their goal), than in overweight or
obese people.
This is good news for those that need to lose a lot of weight, but means that
it becomes a little more challenging for those with just a few more pounds to
lose.
So What Do We Do?
Remember when you first started exercising? A particular exercise sequence or
workout routine was challenging, it may have even felt overwhelming and
exhausting to complete. Then after performing that specific regimen for some
time your body became accustomed to it and things got easier. Well, now that
it's easier, you are actually limiting progress if you aren't creating a new
level of challenge and stimulation. Your body no longer has a reason to change.
Don't:
- Reduce your calories even more aggressively (assuming you already have a
small to moderate calorie deficit most days of the week)
- Increase your exercise duration. It's a common mistake to go longer
especially at the cost of intensity
- Give up
Do:
- Continue to eat small, balanced meals frequently, combining low fat
proteins, whole grains, whole fruits and veggies
- Create a new level of intensity in your workouts. If you've been working
out for awhile, give your body a new stimulation, work harder, go to the next
level. As soon as your body gets accustomed to a routine or intensity, change
it up substantially before the body stops changing.
- Give your new routine some time. It takes a little longer now that you
have less weight to lose, but with consistent effort you will get there!
Is This Challenging?
You bet! And this is why the myth of the last few stubborn pounds exists. It
takes time, intensity, focus and consistent desire. A new level of intensity may
not be for everyone. Personally I'm thrilled my client lost over 100 pounds, but
he really wanted to get to the next level! Only you can decide if the next level
is appropriate for you.
Remember, when it comes to fitness and weight loss, change is good,
especially in intensity. Stagnancy produces stagnant results.
Okay, now let's get to it!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc.
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