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Aug 25

How To Lose The Last 10 Pounds Fast – News Azi

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Whether youre just getting back on track with your weight loss goals, or youve been at it for a while now, you may have noticed that the last 5 to 10 pounds feel like the hardest to lose. Youre not imagining it.

The truth is plateaus on the scale and slow weight loss arent uncommon.

So why does fat loss become more difficult as we age, when in our teens and 20s the weight would melt off?

When youre busy with family, work, school (or all the above) prioritizing exercise or even finding the time to be active can be difficult, especially if youre exhausted. If youre not active, you could easily eat more calories than youre burning.

After age 30, we continue to lose lean muscle at a rate of 3-8% per year. [1] Lean muscle burns more calories than fat. But if you dont actively strength train to maintain your muscle, metabolism slows and your body will burn fewer calories than it did before, making it easy to gain weight.

This one is huge! Stress can make us feel too tired to want to exercise, but whats worse, it can make us crave junk food while raising cortisol, the stress hormone linked to weight gain. Cortisol is especially notorious for causing that stubborn belly fat. [2]

Sleeping fewer than 7 hours a night has been linked in many studies to a higher body mass index (BMI) and weight gain. [3, 4]

Those who sleep poorly quality are also more likely to make poor food choices and eat more. [5] This can make a tremendous difference when youre trying to lose weight.

Convenient prepared foods, takeout, and grab-and-go food are easy and quick options when were too busy to cook. But these foods are often high in calories, sugar, and unhealthy fats that promote weight gain and negatively affect our fat-burning hormones. They also usually have little to no nutrition, which can leave us hungry and prone to constant snacking and overeating. [6]

Natural drops in estrogen in women and testosterone in men after 40 can encourage weight gain as can pregnancy and menopause.

Poor thyroid function (hypothyroidism) can trigger thyroid hormones to go out of balance needed for healthy metabolism, causing weight gain. [7]

The good news is that if youre ready to lose the last 10 pounds, it may take a determined mindset and commitment, but it is possible!

Whether youve been trying to lose weight for a while, or youre ready to get back on track, here are a few tips to help you finally lose those stubborn pounds.

If you want to lose weight, eating whole and plant-based foods is key for a few reasons. [8]

Full of vitamins, minerals, antioxidants, and fiber, whole foods not only nourish our body but also keep us fuller longer with fewer calories than processed foods, which can increase hunger cravings, encourage us to eat more, and sabotage our weight loss goals. [9]

The body also uses whole foods more effectively while promoting balance so we can burn more fat.

Healthy whole foods to include in your diet can be lean meats, fish, eggs, veggies, leafy greens, berries, whole grains, plain Greek yogurt, and sweet potatoes.

When cooking, also skip frying and roast, bake, saut or steam instead.

You cant underestimate the power of protein! Eating protein in the right amounts can promote weight loss. But unfortunately, most of us dont eat enough of this important macronutrient.

Not only does the body finds it harder to store protein as fat, but it stimulates hormones that make us feel more feel full and satiated after we eat (peptide YY, GLP-1, and cholecystokinin) while also decreasing our hunger hormone ghrelin. [10]

In fact, a study published in Nutrition Journal found that protein is more satiating than fat and when we eat a high-protein diet, we snack less. This strategy can help us take in fewer calories, lose more weight and maintain that weight loss over the long term. [11]

We also need protein to build and maintain lean muscle. More muscle requires our body to burn more calories, which can speed up fat loss when were active. [12]

Excellent sources of lean protein include chicken, turkey, beef, fish, shrimp, Greek yogurt, tofu, tempeh, and beans.

To lose those last 10 pounds, cut refined sugar from your diet.

The problem with sugar is that it is high in calories with zero nutrition to show for it. Whats worse is that sugar can stimulate our hunger hormone (ghrelin) encouraging us to overeat, making it a major cause of weight gain. [13, 14, 15 ]

Plus, we usually find sugar in foods with other high-calorie, high-fat, low-fiber ingredients, foods like white flour, butter, and oil. Hello, baked goods! These make us feel good in the short term, but in the long run can cause energy crashes, leaving us craving more and more of the bad stuff.

Obvious sugary treats that can sabotage our weight loss include foods like muffins, doughnuts, cookies, candy and soda, and cake. But sugar can also hide in prepared foods like BBQ sauce, tomato sauce, salad dressings, energy drinks, granola bars, protein bars, yogurt, and ketchup.

Always check labels for clean ingredients and only buy items that are made with foods you can pronounce. Skip anything with preservatives and artificial flavors.

Even natural sources like honey and maple syrup are still sugar and should be avoided.

When your sweet tooth strikes, reach for a piece of fruit, Greek yogurt with berries, or a piece of zero-sugar, chocolate instead.

To lose fat, you consistently need to burn more calories than you consume each day.

The problem is most of us dont know the nutritional value of the foods were eating in relation to the portions were eating them.

And many foods marketed as healthy have sneaky amounts of sugar, high amounts of fat, or lower amounts of protein, which can put us in a calorie surplus.

For example, only 2 tablespoons of peanut butter have a whopping 188 calories!

Thats why its helpful to track your food so you can see which eating or drinking habits are sabotaging your weight loss.

And research is showing evidence that eating your macronutrients (protein, carbohydrates, and fat) in the right ratios can be more effective than counting calories alone. [16]

The best way to keep track of your macros and your daily food intake is to start by downloading a food tracking app like MyFitnessPal, MyPlate, or Calorie Counter.

These apps will quickly calculate your daily calorie needs along with the ratio of macros you should eat for your weight loss goals. You can also use a macro-counting calculator online (like this one) to find the macro ratios best for you.

Though not totally necessary, using a kitchen scale can make tracking your food more accurate. But it will help you see the nutritional value of foods in relation to portions.

For example, if you exercise less than 1 hour each day, its recommended your total food for the day should contain 30% protein, 30% fat, and 40% carbs.

The best part is that counting macros apps work with any diet (keto, Mediterranean, vegan, etc.) and most of the macro counting apps also have meal plans, so you dont have to struggle with figuring out what to eat.

You may find logging your food tedious at first, but understanding the nutritional value of what youre eating can be a huge eye-opener and the difference between seeing the scale move or not.

Drinking more water is one of the simplest changes you can make to help you burn more fat to get the pounds off.

Thirst from dehydration can mimic hunger, which means if were not drinking enough water, we may take in excess calories we dont need.

A 2015 study found that drinking about 16 ounces (500ml) of water 30 minutes before meals may help with weight loss, while an earlier study in the Journal of Endocrinology & Metabolism found that drinking 16 ounces of water increased metabolic rate by 30 percent. [17, 18]

Experts now recommend drinking half your weight in ounces of water per day. So a 150-pound person would drink 75 ounces of water per day. But you may need to drink more if you sweat and exercise a lot or live in a dry area.

If you forget to drink enough water throughout the day, try using a water tracker app on your phone. Or grab yourself a water bottle with time markers to help you remember to drink enough H20 throughout the day.

Vegetable oils like canola, soybean oil, cottonseed oil, safflower, sunflower oil, soybean oil, and foods made with them like margarine, were once mass-marketed as heart and body healthy alternatives to olive oil, butter, and lard. In fact, increases in vegetable oil consumption have coincided with greater rates of chronic diseases and obesity.

A recent animal research study found that soybean oil caused 25% more weight gain than other fats and may even be worse than sugar for weight gain. [19] And may be because of their high content of omega-6 fatty acids, which can promote inflammation in the body and weight gain.

While we need some omega-6 fatty acids to stay healthy, the typical Western diet can supply 10 or more times the amount of the anti-inflammatory omega-3 fatty acids ideal for health. [20]

Studies show that getting more anti-inflammatory omega-3 fatty acids in your diet may not only increase metabolism but help you burn more fat. [21, 22, 23]

To get more omega-3 fatty acids in your diet, eat at least 3.5 ounces (100 grams) of fatty fish like wild-caught salmon at least twice a week or take a fish oil supplement.

A study published in the Journal of the International Society of Sports Nutrition found participants who took fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and also a decrease in the stress hormone cortisol, thats associated with weight gain. [24]

When cooking, choose other healthy oils like ghee, olive oil, coconut oil, and avocado oil.

For another healthy fat, it may be worth working MCT oil(medium-chain triglycerides) into your diet, which research has shown can increase metabolic rate, reduce hunger and preserve muscle mass during weight loss. [25, 26, 27 ]

A flavorless oil extracted from coconut oil popular with keto dieters, MCTs are quickly and easily absorbed short molecules of fat that the body can use for immediate energy needs.

A small study with 8 men found that 12 tablespoons of MCT oil daily increased their metabolic rate by 5%, burning them an average of 120 additional calories per day. [28]

Thats over 12 pounds per year!

Never use MCT oil for cooking with heat. Try adding it to your morning coffee, and protein shakes, stir it into soups, or drizzle it over salad.

Practiced for centuries by cultures around the world, intermittent fasting (IF) is a simple practice that alternates periods of eating followed by periods of not eating. Inter With Intermittent Fasting since youre eating in a smaller window of time, youll most likely consume fewer calories, which can help you lose more weight. [29]

Studies show that intermittent fasting can also lower insulin levels and balance blood sugar while increasing Human Growth Hormone (HGH). This can boost metabolism and fat burning, and may promote building muscle mass as well [30, 31, 32]

According to a 2014 study review, intermittent fasting can help you lose anywhere 38% of your body weight and 47% of your waist circumference over 24 weeks. This is a huge amount. [33]

There are various ways to incorporate fasting into your routine, but the 16/8 method is the easiest to adopt. Simply fast for 16 hours (during sleep counts) and only eat during an 8-hour window. An eating window from noon to 8 p.m is popular and I find it easy to stick to.

And be sure to continue drinking water during your fasting window. Zero-calorie beverages like coffee and tea are okay to drink, but adding milk, creamer, or sugar will break your fast.

With intermittent fasting, its best to start slowly and work your way up over a few weeks to get your body used to not eating for extended periods of time.

Meal planning can help you avoid binge eating or grabbing unhealthy food when youre hungry. And when you have food ready to go, youll be more likely to stick to making better choices.

There is a variety of meal planning websites and apps available to help you. If you dont have time to prep and cook, consider a healthy meal delivery service.

Popular diets that many have had success losing weight with include:

Keto: This ultra low-carb high-fat diet focuses on switching your bodys energy-burning system from carbohydrates to ketones to help us burn that hard to budge fat. The benefit of the keto diet is that those who stick with it report losing fat rapidly. With a higher intake of dietary fat, you wont feel hungry. While good for quick weight loss, you may find sticking to the keto diet not sustainable in the long run.

Mediterranean Diet: This anti-inflammatory diet that doesnt cut any food groups focuses on eating the way they do in the Mediterranean with lots of vegetables, fruits, whole grains, lean meats, and healthy fats from fish, olive oil, and walnuts. A British study found that those who stuck with the Mediterranean diet for over 12 months lost 5-10% of their body weight and were twice as likely to keep it off. [34]

You cant exercise the pounds off if youre not eating right. It wont work.

But combined with a healthy diet, exercise is the next best thing to help you lose pounds.

Not only can exercise help you burn more calories to put you in a calorie deficit you need to achieve weight loss, but it can also reduce stress, boost mood, improve sleep and help build and tone muscles. And more muscle equals more calories burned.

Walking: Studies have shown this low-impact form of exercise is an effective way to lose weight. A 12-week study of 20 obese women found that walking for 5070 minutes 3 times per week reduced body fat and waist circumference.[35]

And walking is easy to work into any routine or budget. Aim to walk at least 30 minutes 5 times a week, working your way up to 7000-10000 steps per day.

Get a simple pedometer, fitness watch, or app on your phone to help you keep track.

Running/Jogging: Studies have shown that while burning calories, jogging and running can also help burn that stubborn belly fat (visceral fat) linked with the onset of a variety of chronic diseases, including heart disease and diabetes. [36, 37, 38]

HIIT: High-intensity interval training is a great way to torch calories in a short amount of time and includes periods of intense exercise alternated with a short period of rest. You can do HIIT workouts in as little as 10-30 minutes and exercises include planks, burpees, situps, squats, jumping jacks, and more.

According to a 2019 study in the British Journal of Sports Medicine, HIIT workouts burned 28.5% more fat than continuous forms of moderately paced exercise. [39]

You dont need any special equipment, but if youve never done HIIT before, its best to seek out the help of a fitness professional to help guide you through a workout thats safe and effective for your fitness level and ability.

Weight Training: Lifting weights can help you get stronger, but also help build muscle and burn more fat. [40, 41, 42]

A study over 24 weeks found weight training boosted metabolism by 9% in men (140 more calories per day) and 4% in women, burning them an additional 50 calories per day. [43]

If you dont know how to weight train or what HIIT exercises to do, try a remote personal training app.

Our favorite is Future, where you take a quiz and get paired with your own live elite fitness coach, who will make you effective workouts and guide you to burning more fat every day. You can give Future a try for only $19!

To lose the last 10 pounds exercise is important. But you can also increase your calorie burn throughout the day by doing ordinary tasks like laundry, cooking, going up and down stairs, and standing or walking more when shopping.

Referred to as NEAT or non-exercise activity thermogenesis, doing these simple tasks can add up to thousands of calories throughout the year and help you lose extra pounds over the long term with little extra effort.

The last 10 pounds can be the hardest to lose, which means staying consistent with your food tracking and exercise routine is key. And while we might drop weight quickly in the beginning, most of us will lose weight at a rate of 12 pounds per week.

Research shows that when we hold ourselves accountable, were more likely to reach our weight-loss and fitness goals.

Ways you can keep yourself accountable include:

If you really want to lose the last 10 pounds, but youve had a hard time sticking with a diet and exercise routine on your own in the past, getting a fitness coach is the most effective way to help you stay motivated so you can reach your weight-loss goals.

Research finds youll be 95% more likely to reach your goals and make better choices if you have a person outside your to report your activity to. This can be a nutritionist, trainer, or even a workout buddy.

Luckily, theres an app for that. Future Fitnessis a virtual training app that pairs you with your own remote fitness coach.

Designed based on the science of what motivates us to stay on track with our fitness goals, the Future will make you a workout program customized for you.

But whats really unique about this app is that your Future fitness coach will check in and message you every day to keep you motivated to exercise and make healthy choices.

Ive been using it for over a year and its the only thing Ive ever tried thats helped me stay consistent with my health and wellness goals.

Its like having a friend who also is also a fitness pro and can help you whenever you need fitness advice, nutrition advice, and motivation.

Future is unique because it gives you more intensive support than most other personal training apps out there.

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How To Lose The Last 10 Pounds Fast - News Azi

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