CHARLESTON, W.Va. -- Cindy,
Why can't I reach my weight-loss goal? I have lost 33 pounds since last September and have 10 more to go, but it just won't come off! I am doing the same thing I did to lose the 33 pounds and I am so frustrated. In fact, I even walk farther and have given up my weekly sweet treat, but still no luck. I would love some advice for getting rid of the last 10 pounds. -- Vicky
Dear Vicky,
Finding it next to impossible shedding those last few stubborn pounds is frustrating, but also really common. The closer you come to your ideal weight, the more those pounds hang on for dear life.
The bad news is, what worked for you up to this point probably won't ever pry them loose. You have to recommit and double down to reach the finish line and then, of course, you have to be dedicated to significant lifestyle changes to keep those last 10 pounds away.
The good news is, a well-devised plan of action combining moderate to intense physical activity, a diet made up of foods to fuel your workouts and an attitude that stays the course is what will enable you to finally lose that unwanted weight. Here are some strategies that, if followed with persistence, can bring you success:
If you are in a cardio routine, change it up. Ramp up the intensity and introduce intervals into your cardiovascular exercise. If you jog, add sprints; if you bike, add hills. Steady-state aerobic activity will get you just that -- your steady state.Strength train with enough weight to challenge your muscles in 12 repetitions at least two times a week. The more muscle you put on your frame, the more calories you will burn, even at rest. Gain muscle and lose fat.Eat less. You have to be in a calorie deficit to lower the number on your scales. The fact that you've already lost a significant amount of weight means you have learned how to cut calories. Cut another 250 per day while making sure the calories you do eat are nutrient-dense and worthy of being in your daily food plan.Keep a food log. If you are about to eat a food that you are ashamed to write down, don't eat it.Get plenty of rest. Studies indicate that those of us who don't get seven to eight hours of sleep a night are more apt to overeat and be overweight. Make water your primary source of hydration. Don't be fooled: Drinking artificially sweetened beverages won't help lose the last few pounds. This is where the doubling down comes in. You can't fake it and make it. Choose water and drink it throughout the day, keeping in mind that thirst often masquerades as hunger.Running low on perseverance? Enlist the help of a personal trainer to push you and to make your workouts more efficient. If a personal trainer isn't in your weight-loss budget, perhaps a workout partner will do the trick.
Crossing the finish line is always the toughest part and requires the most effort. Dig deep and harness that desire so that you may unleash a power surge and find success.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified instructor/trainer since 1989. Send your questions about fitness, training or health to her at YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for Cindy's award-winning fitness advice book, "CindySays ... You Can Find Health in Your Hectic World," at www.cindysays.com, or contact the YMCA at 304-340-3527.
CHARLESTON, W.Va. -- Cindy,
Why can't I reach my weight-loss goal? I have lost 33 pounds since last September and have 10 more to go, but it just won't come off! I am doing the same thing I did to lose the 33 pounds and I am so frustrated. In fact, I even walk farther and have given up my weekly sweet treat, but still no luck. I would love some advice for getting rid of the last 10 pounds. -- Vicky
Dear Vicky,
Finding it next to impossible shedding those last few stubborn pounds is frustrating, but also really common. The closer you come to your ideal weight, the more those pounds hang on for dear life.
The bad news is, what worked for you up to this point probably won't ever pry them loose. You have to recommit and double down to reach the finish line and then, of course, you have to be dedicated to significant lifestyle changes to keep those last 10 pounds away.
The good news is, a well-devised plan of action combining moderate to intense physical activity, a diet made up of foods to fuel your workouts and an attitude that stays the course is what will enable you to finally lose that unwanted weight. Here are some strategies that, if followed with persistence, can bring you success:
If you are in a cardio routine, change it up. Ramp up the intensity and introduce intervals into your cardiovascular exercise. If you jog, add sprints; if you bike, add hills. Steady-state aerobic activity will get you just that -- your steady state.Strength train with enough weight to challenge your muscles in 12 repetitions at least two times a week. The more muscle you put on your frame, the more calories you will burn, even at rest. Gain muscle and lose fat.Eat less. You have to be in a calorie deficit to lower the number on your scales. The fact that you've already lost a significant amount of weight means you have learned how to cut calories. Cut another 250 per day while making sure the calories you do eat are nutrient-dense and worthy of being in your daily food plan.Keep a food log. If you are about to eat a food that you are ashamed to write down, don't eat it.Get plenty of rest. Studies indicate that those of us who don't get seven to eight hours of sleep a night are more apt to overeat and be overweight. Make water your primary source of hydration. Don't be fooled: Drinking artificially sweetened beverages won't help lose the last few pounds. This is where the doubling down comes in. You can't fake it and make it. Choose water and drink it throughout the day, keeping in mind that thirst often masquerades as hunger.Running low on perseverance? Enlist the help of a personal trainer to push you and to make your workouts more efficient. If a personal trainer isn't in your weight-loss budget, perhaps a workout partner will do the trick.Crossing the finish line is always the toughest part and requires the most effort. Dig deep and harness that desire so that you may unleash a power surge and find success.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified instructor/trainer since 1989. Send your questions about fitness, training or health to her at YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for Cindy's award-winning fitness advice book, "CindySays ... You Can Find Health in Your Hectic World," at www.cindysays.com, or contact the YMCA at 304-340-3527.
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