Your Metabolism Is Changing
Whatever weight-loss plan you follow, the last 10 pounds are notoriously the hardest. It seems not matter what you do, you're stuck with them. Here's what could be going on.
It turns out, the less you weigh, the fewer calories your body burns. So despite the success you had at whatever calorie threshold you previous set, you're going to need to lower it to get after those last 10. Try 100 fewer calories for every five additional pounds you want to lose. Your mileage will vary, so experiment and do what works.
Your Room Is Too Bright
A recent study published in the American Journal of Epidemiology found that people who slept in very dark rooms were 21 percent less likely to be obese than those who slept in brighter rooms. The light in the room, either from electronic devices or city lights that seep in through the windows, keeps our bodies from producing enough melatonin to get a full, deep night's sleep, which is crucial for weight loss.
You're Being Less Careful
Over time, weight-loss plans can get a little boring. And if they've been remotely successful, dieters get a little cocky with the results. These two things together might be why the last 10 pounds are so hard to get rid of, as you become a little less rigid. To get rid of the last 10, revisit your plan and recommit.
Food Is More Delicious
Hormones shift as you lose weight and this can affect many aspects of life, including how you taste things. A Stanford University study found that after losing weight, subjects became more sensitive tasters compared with their normal weight control group. This can make moderation even more of a challenge.
Your Window for Eating Is Too Wide
Nutritionists recommend a 12-hour eating window (or less) to maintain a healthy metabolism and encourage weight loss. So if you eat breakfast at 7 a.m., make sure you stop eating by 7 p.m., even with healthy, low-calorie snacks. Your body needs a chance to go into fasting mode for the night.
Your Commute Is Too Long
A study published in the American Journal of Preventative Medicine found that people who commuted more than 15 miles to work didn't get the recommended amount of exercise and were more likely to be obese.
Overweight Friends
Not pointing fingers, but it's possible that your friends are keeping you from getting rid of the last 10 pounds. Find supportive partners in your efforts, and be mindful of your habits when hanging out with old friends whose goals or lifestyle aren't what you envision for yourself.
You're Eating Too Much Salt
Overdoing it on sodium causes bloating and water retention. But it also causes weight gain, according to a study, by increasing cravings for fatty foods. Cutting back on salt doesn't mean food has to be bland. It just means you need to be careful when seasoning and avoid packaged foods, which tend to contain higher amounts of sodium.
You Don't Cheat Enough
Cheating on your diet does two things: It keeps you interested in the big-picture goal by mentally reminding you that you won't be deprived forever; it also lets your body know, by keeping hunger hormones in check, that the recently lost weight is not the result of starvation so no need to go into that mode—which might be exactly what your body needs to get that last 10.
You Eat Too Little Fiber
Fiber not only fills us up and keeps things, um, moving smoothly, it's also important for our gut health, which regulates a lot of our weight loss. If you've stalled at your last 10, consider upping your veggie intake and maximizing the amount of fiber you get every day.
You're Eating Too Many Carbs
Carbohydrates cause the body to not only retain water but also to spike insulin, which then signals to your body that you're hungry. Cutting carbs, even ones from whole grains and fruit, might be the change your body needs to burn through the last 10 pounds.
You Need More Water
A study out of the University of Birmingham in the U.K. found that a glass of water before each meal aided in weight loss among the study's subjects. Maybe water will wash away your last 10 pounds, too.
You're Eating Too Little Protein
Research has found that people who have more protein in their diets are able to lose more weight than those with little or average amounts. Protein is crucial for maintaining and building muscle mass, which is what essentially regulates your metabolism and is responsible for burning calories at rest.
You Eat Too Late
Eating too little earlier in the day could leave you depleted (and ravenous) by the end of the day. That might lead to overeating or food choices that don't align with your weight-loss goals. Instead of skimping in the morning and at lunch, and then trying to fend off wild cravings in the afternoon, fuel yourself when you need it: in the morning.
You Opt for Bad Breakfasts
Make sure your breakfasts are packed with protein and fat. This will leave you fuller for longer, unlike cereals and toasts, which might have fewer calories. You'll also have more energy for workouts, which will greatly impact your efforts on the last 10 pounds.
You're a Yo-Yo Dieter
In the end, those pounds might be sticking to you because your body is done with the boom-and-bust dieting. If those last 10 pounds are truly not coming off, perhaps your body is trying to tell you they shouldn't come off. Instead of focusing on the scale's number, keep your eyes on the prize: a healthy, happy life.
