You have already lost 20, 30, 40, 50, or more pounds, but those final 5-10 pounds to reach your target weight are much more challenging to lose.
You might be wondering what you must do more of to lose those last 5-10 pounds.
Why The Last 5-10 Pounds Are Tougher To Lose
Fat loss is often faster when first starting out and when you have more body fat to lose. However, as you get leaner, the rate of fat loss naturally slows down. This can make losing those final 5-10 pounds feel significantly more challenging because what it took you to lose 20 or more pounds differs from what it will take to lose the last 5-10 pounds.
The Role Of A Calorie Deficit And Balancing Your Nutritional Choices
You still need to create a calorie deficit regardless of whether you are trying to lose 20 or 5 pounds. But losing the last 5-10 pounds is the hardest to lose because the smaller you are, the less you can eat because you do not have many calories to play with, and your calorie budget is tighter.
When you are able to eat more, you have more calories to play with, and you can afford to indulge in less nutritious foods or enjoy extra treats occasionally. Like when you want to have a few more drinks one night, or if you feel like having some Ice Cream, you can.
However, when you are leaner, you have fewer calories to spare. That is why the extra calories from less nutritious foods will not fit without you going over your calorie limit.
That is why this is undoubtedly the most challenging part. It will take a lot more work the leaner you get. You will have to be more meticulous with your food. You will have to invest more energy and effort. You will have to plan more.
When you first started losing weight, maybe you started by cutting out sodas, not eating dessert after every meal, eating more fruit, and eating one big salad daily. Perhaps you cut back on your drinking to just one or two drinks a few days a week. And for exercise, you started with daily walks and strength training two times a week.
And maybe you did not even make all these changes all at once. You may have started with just one or two changes at a time and only stuck with your plan 60% - 70% of the time. And you started losing weight by making these changes.
Consistency Is Key
Now, to lose those last 5-10 pounds, you will need to make a few more changes and be more consistent with your workouts and nutrition than before. You will want to aim for 80%-95% consistency.
You will have to cut way back on takeout and prepare more of your meals at home to measure your portion sizes more accurately. If you are used to going out to eat at restaurants 3-4 times a week, you will have to cut back to maybe once a week or even less frequently.
Additionally, you might have to increase your strength training to 3-5 times a week instead of 2 times a week. You might have to increase your cardio by adding more intense cardio sessions at least three times a week in addition to your daily walks.
(Note: When you increase your cardio, whether it's more steady-state or intense cardio, while also maintaining a calorie deficit, it can lead to increased hunger compared to what you might be used to. This hunger can make losing those last 5-10 pounds feel much more challenging. Monitor your hunger levels and how you feel throughout the day. If you are working with a trainer or an online coach, don't hesitate to tell them how you are feeling. Adjustments to your program may be necessary.
In addition, this article, Tips For Staying Full In A Calorie Deficit And Managing Your Hunger, can help you.)
Just Because It Is Harder Does Not Mean It Is Not Possible
It will just take much more discipline, planning, and determination than before. The more changes you want to make to your body, the more changes you will need to make to your behaviors.
What you decide to change and how much you choose to change is up to you. What is most important here is understanding what it actually takes to get what you want.
Remember, it will take time. When you had more weight to lose, you might have been losing anywhere between 1-3 pounds a week. Now that you have less weight to lose, these last 5-10 pounds will take longer. You might be losing .25 - .5 pounds a week, maybe less.
(To understand realistic fat loss progress, read this article: Understanding Realistic Fat Loss Progress: A Comprehensive Guide.)
Also, use more than just the scale to measure your progress. Take measurements and progress photos every four weeks and track how your clothes fit you, especially your pants and belt notches.
When To Take A Dieting Break
If you have been dieting for months and have lost 20 or more pounds, and the last 5 - 10 pounds are frustrating you, it might be time to take a dieting break. Both mentally and physically.
I'm not saying to take a break from fitness altogether, just from dieting and being in a calorie deficit. You could eat at maintenance and focus on your performance at the gym, focusing on getting stronger.
Things To Keep In Mind Once You Hit That Magic Number On The Scale
That number will still change from day to day. It will fluctuate. I'm sure you are used to fluctuations after losing weight. They will continue even when you are at maintenance.
Day-to-day scale weight can fluctuate by as much as 1 to 7 pounds, which is entirely normal, but this doesn't mean you are gaining all that weight back. It doesn't even mean you are gaining fat.
However, if you consistently see a weekly increase in weight over several weeks, and it isn't intentional, then it might be time to reevaluate your nutrition. But if the scale goes up a few pounds one day and then down a couple of pounds the next, don't sweat it. There is no need to be overly concerned.
Be Clear On Your Goals
Review what is involved and what it will take to reach your goals.
It might surprise you that losing those last 5 - 10 pounds doesn't necessarily mean you will be healthier. You also might be searching for a look or a certain feeling.
So, be clear on the changes you must make and how consistently you can implement them. Understand what you are willing to do and what you are not. Your priorities will dictate your choices.
Be honest and realistic with yourself. There is no right or wrong answer. There is only your answer and your priorities, whether that is to buckle down with your nutrition, cardio, and strength training or take a break because you're not willing to right now.
Conclusion
I hope this article encourages you to start or continue on your journey.
Remember, a simple and consistent plan is far more effective than a complex one followed sporadically.
If you seek more personalized guidance or coaching to help you navigate the challenges of those last few pounds. I work with people all over the world, so if you're interested, check out my coaching page to learn more about how my 1-on-1 Online Coaching works. If everything sounds good, fill out a coaching application form, and I'll follow up with you to discuss your goals.
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