9 Ways to Lose the Last 10 Pounds

20 Mar

Drink green tea:  A green tea habit may help you lose weight. Women who consumed green tea extract every day for 12 weeks lost an average of 2.5 pounds without following a reduced-calorie diet.

Get outside, and go high:  Do you exercise mostly indoors? Head out! Exercising outside burns more calories, due to harder terrain and wind resistance, and can improve your mood and increase your enjoyment of the workout.

Go beyond calories:  Counting calories still is the primary way most people approach weight loss, but different foods with the same calorie counts can have very different effects on satiety levels and weight.

Share a selfie:  If you’ve kept your weight goals to yourself, it’s time to share them aloud Make a public commitment. It will increase accountability and help build a community of support.

Add some weight on purpose, muscle weight:  Building strength may not have been your focus in the initial stages of your weight loss, but it’s crucial now. As you lost weight, your metabolic rate decreased. Strength training helps bring it back up.

Don’t let another night go by:  You know that sleep is essential for health, but you might not realize how even a little sleep deprivation can drive cravings and slow metabolism.

Time-restricted daytime eating:  Eat your calories relatively early in the day. If you’re truly hungry late in the evening, chose a snack with fiber and protein, such as a handful of nuts or fruit with Greek yogurt.

Redefine yourself: On e of the greatest predictors of weight-loss success is in your own head.  Give yourself credit for the weight you have lost (even if you haven’t hit your goal), and try to think positively about yourself and your weigh.

Take a break:  Dieting all the time is exhausting and can be self-defeating. Take a break when you feel you need it, be kind to yourself and envision yourself meeting your goal.

Source: Bottom Line Personal 3-2018 Torey Armul, MS, RD, CSSD, LD

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