Losing weight is a common goal for many of us, but sometimes it can feel like we’re stuck on a plateau. Unable to shed those last few pounds. However, the feeling of finally seeing that number drop on the scale is worth the effort. In this blog post, we’re sharing 5 tricks to help you reach your goal of losing those last 5 pounds. And maintaining your weight loss for the long term. Whether you’re starting your weight loss journey or you’re already on your way. These tips will help you achieve success.

Why Is It Difficult to Drop the Final 5 Pounds?

Losing weight can be a hard journey, especially when trying to shed those final few pounds. It’s common to hit a plateau, and many people have difficulty dropping the final weight. One reason for this is that the body becomes accustomed to the calorie deficit and adapts. Making it harder to lose weight. Stress, which causes the release of cortisol, can also contribute to weight retention. A hormone that can cause the body to hold onto fat.

Furthermore, the body’s metabolism may also slow down as weight is lost, making it more difficult to burn calories. Another factor is that people may underestimate their calorie intake or overestimate it. Their level of physical activity, which results in slower progress. It’s important to remember that weight loss is a journey, and plateaus are a normal part of the process. Staying consistent with a healthy diet and exercise routine, and prioritizing self-care. Can help break through those final weight loss barriers.

Losing 5 pounds can be a challenging task, but don’t be discouraged. You’ve already taken a significant step towards achieving your weight-loss goal. To bridge the gap, you can use one of the following expert-approved strategies to lose 5 pounds healthily. It’s important to keep in mind that the scale is not the only measure of success.

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Tip #1: Lift Weights

If you’re trying to lose weight, you may already be aware of the advantages of cardio exercises however, if you are not incorporating weightlifting into your routine. You are missing out on unique weight-loss benefits. That can only be achieved through lifting weights. You are missing a crucial element of weight-loss exercise. Bypassing the weight rack in favor of the treadmill or elliptical.

Muscle-Building Activities Increase Metabolism

Matheny asserts that adding strength training to your fitness regimen. Can aid in the development of lean muscle. This type of tissue is different from fat because it is active. Which means that it burns more calories even when you’re at rest. Research shows that for every pound of muscle. Your body burns approximately 7 to 10 calories per day compared to only 2 to 3 calories per day for every pound of fat. By increasing your muscle mass through strength training. You can boost your metabolism and burn more calories even when you’re not exercising.

It’s important to know that adding muscle won’t lead to significant calorie burning. You won’t be able to achieve your health goals or change your bad eating habits by building bigger biceps. However, having some extra muscle can play a crucial role in reducing your weight. Additionally, if you’re not seeing the number on the scale decrease, don’t worry. Building muscle and reducing fat cells may cause your weight to stay the same. Which can be a positive outcome.

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Matheny advises including strength training in your workout if you want to shed 5 pounds. Aim to do this at least three times a week for anywhere between 20 and 60 minutes. To maximize calorie burn, focus on compound exercises like squats, deadlifts, push-ups, pull-ups, and lunges. These exercises recruit multiple muscle groups at once. Additionally, it’s recommended that you focus on muscle growth. Also known as muscle hypertrophy, by doing sets of 6 to 12 reps with a moderate weight. This is in line with the recommendations of the American College of Sports Medicine.

Tip #2: Keep a Food Journal

One effective way to tackle stubborn weight loss of 5 pounds is by keeping a food log for a few days. This simple practice can reveal surprising insights about your eating habits. And make it easier to identify and address areas that need improvement.

Keri Gans is a registered dietician and owner of Keri Gans Nutrition. As well as a Shape Advisory Board member. Many individuals are unaware that consuming small snacks throughout the day. Can have a significant impact on their overall calorie intake. Until they begin tracking their food intake. They may not be aware of how many almonds they eat throughout the day.

For instance, what may seem to be a few almonds here and there? Can add up to a lot more once you start tracking your consumption. It is possible to grab a heaping handful of almonds every time you pass the dish. Which can amount to an extra 2 or 3 hundred calories per day. This is a significant increase from a sensible one-ounce serving. Which is approximately 160 calories.

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Track Your Drinks, Too

According to Molly Morgan, R.D., a dietitian in Vestal, New York. Consuming 1 or 2 drinks every day or four or more drinks on the weekend. Even if it’s light beer or wine, can increase your calorie intake by hundreds or even thousands of calories. Additionally, alcohol can lower your inhibitions. Making you more likely to indulge in high-calorie foods like French fries or burgers. Which can further increase your overall calorie count.

Track Portion Sizes

If you are looking for a food-tracking app. You will find a variety of options available, including free weight-loss apps. However, registered dietician Keri Gans suggests that logging your food intake using a pen and paper is a more effective approach. There are several reasons why going old school is a good idea, according to Gans.

1. Food tracking apps not only track the types of food you eat, but they also count the number of calories you consume. While this feature may be useful for certain individuals, nutritionist Gans suggests. That her clients concentrate on understanding healthy part sizes rather than calorie counts. Adopting this approach can help individuals achieve their weight loss goals sustainably and healthily.

2. Keeping a handwritten record of your meals can provide valuable insights into your eating habits. Including your mood, surroundings, and emotions. By examining your food journal, you may notice patterns. Such as choosing fast food during high-stress work meetings. With this knowledge, you can make informed diet decisions and plan healthier meals ahead of time. According to Gans, tracking your food intake can be like solving a mystery.

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One effective way to start losing weight is by keeping a food journal. You can use a pen and notebook or even download an app to track everything you eat in a day. By keeping a food diary, you will become more aware of your eating habits and may notice changes on the scale. It’s recommended to keep track of your food for a few days to a few weeks to see the impact. This tip is approved by dietitians and worth testing if you’re looking to lose 5 pounds.

Tip #3: Do Less HIIT

If you’re looking to shed 5 pounds and maintain it. Doing less high-intensity interval training (HIIT) could be the solution. , doing less rather than more can be effective in achieving your weight loss goals.

A study in the International Journal of Obesity found that High-Intensity Interval Training (HIIT) can be effective in weight loss. Women who participated in 20-minute HIIT sessions lost up to 7.3 pounds over 15 weeks. In contrast, women who performed 40 minutes of steady-state aerobic exercise gained up to 2.7 pounds during the same period. This suggests that when compared to traditional aerobic exercise. HIIT may be a more efficient and effective workout for weight loss.

Exercise enthusiasts who are aiming for weight loss may tend to overdo HIIT, warns Matheny. However, excessive HIIT can lead to undesirable effects such as extreme soreness, fatigue, sleep disturbances, and lack of motivation. Which can impede the weight loss process. Moreover, HIIT can also trigger an increase in cortisol levels, known as the “stress hormone.” This hormone can cause an elevation in blood sugar levels and prompt the body to hold onto the fat reserves that one is trying to lose, making it counterproductive for weight loss.

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Experience consistent fatigue, muscle soreness, difficulty sleeping, or a lack of motivation toward your regular exercise routine. It may be beneficial to consider incorporating longer walks or jogs into your fitness regimen. Aim for at least 45 minutes of moderate exertion. Where you can maintain a conversation without struggling to catch your breath. This can provide a lower-impact option to high-intensity interval training (HIIT). And may help improve overall physical and mental well-being.

Tip #4: Don’t Skip Your Post-Workout Meal

It is essential to refuel to support your weight-loss journey. Please do so to ensure your progress and make it easier to shed those last few pounds.

It’s possible that you may not feel hungry after working out. Especially if you did an intense session or a lengthy workout. According to a study in the Journal of Endocrinology, exercising at or above 75% of your heart rate. Or working out for 90 minutes or more may reduce your appetite for up to 90 minutes post-workout. However, eating a balanced meal and staying hydrated after exercising is crucial to support your body’s recovery. Neglecting to do so could hinder your weight loss goals.

Eating After a Workout Repairs the Body

According to Matheny, consuming a snack that is rich in protein and contains a moderate amount of carbohydrates. Can aid in repairing your muscles and replenishing glycogen stores in your body after a workout. By providing your body with the necessary nutrients. You can add lean muscle and facilitate recovery. So, if you neglect to consume a proper recovery snack. Your body will not have the necessary resources to repair itself, and your future workouts may not yield the desired results. Consider trying some of the healthy snacks that trainers recommend after a workout to help your body recover and perform at its best.

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When it comes to snacking after a workout, it’s important to aim for a snack. That contains 20 to 25 grams of protein and fewer than 250 calories. If your workout was less than 30 minutes, it’s best to limit your carbohydrate intake to less than 10 grams. However, for workouts lasting an hour or longer. It’s recommended that you keep your carb intake under 25 grams. Great snack options that meet these criteria include one cup of Greek yogurt or a slice of toast with eggs. Remember, this isn’t a quick fix for weight loss. But rather a healthy approach that will take time to achieve your goals.

Tip #5: Get Enough Sleep

Getting enough sleep is crucial for weight loss. Lack of sleep can disrupt the hormones that regulate appetite, leading to increased hunger and cravings. Additionally, sleep deprivation has been linked to increased levels of cortisol. Which can contribute to weight gain. Aim to get at least 7 hours of sleep per night to support your weight loss efforts.

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It is recommended by the National Sleep Foundation to get at least 7 hours of sleep every night. To make it easier to fall asleep, you should establish a relaxing bedtime routine. That does not involve email or electronics. By following a nightly routine, your brain will start to associate it with winding down. Which will help you get better quality sleep.

Is it really necessary to lose the last 5 pounds?

If you’re struggling to lose those last 5 pounds despite following various tips and techniques. It may be worth considering if the goal you’re aiming for is realistic. It’s important to focus on your overall health and well-being. Which includes monitoring your blood pressure, cholesterol, and blood sugar levels. As long as these numbers are within healthy ranges and you’re maintaining a balanced diet. There’s no need to stress over losing those last few pounds. Additionally, incorporate strength training into your exercise routine. Can lead to increased muscle mass causing your weight to remain the same or even increase.

If your approach to losing 5 pounds involves eliminating entire food groups and monitoring your calorie intake. It may be necessary to reconsider. According to nutrition expert Gans, it’s important to strike a balance and not deprive yourself of the simple pleasures in life. Such as indulging in a French fry.

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Conclusion

Incorporating these 5 tricks into your lifestyle can help you achieve lasting weight loss success. Remember to stay patient and consistent, and celebrate your progress along the way. With these tools and techniques. You can achieve your weight loss goals and maintain a healthy weight for years to come.

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