Lose Those Last Ten Pounds

     You have faithfully followed your diet and exercise program and are only ten pounds away from your goal weight, yet you can't seem to lose those last ten pounds. What you are experiencing is actually very common among dieters. It is easier to lose weight at the beginning of a diet but as the weight comes off, your metabolism slows down. According to Madelyn Fernstrom, Ph.D of the University of Pittsburgh Medical Center, your metabolism slows down by 20 calories per day for every pound you lose. The good news is by making a few changes to your diet and exercise routine, you can get back on track and lose those last ten pounds.

Re-evaluate Your Current Diet:
The diet program that helped you lose weight in the beginning may need to be adjusted now that you only have ten pounds left to lose. Look at your daily calorie intake and adjust where necessary. Now that you weigh less, you need fewer calories than you did at the beginning of your diet. Also, make sure you haven't returned to some old habits like drinking high-calorie gourmet coffee or adding butter and sour cream to your baked potato. Every extra calorie counts when you are near the finish line so re-evaluate your diet and trim out the extra calories. Remember, a healthy diet should never go below 1,200 calories a day.

Eat Less Meat:
If meat has been a part of your weight-loss diet, consider eating less meat to lower calories and fat in your diet. According to a study by Brigham Young University, women who ate 10 ounces of meat per day were more likely to be overweight as compared to women who ate less than 6 ounces per day. In fact, vegan women weigh 20 percent less than women who eat meat regularly. Try eating one or two meals a week that consist of vegetables, fruits, whole-wheat pasta or lentils and skip the meat. When you do choose to eat meat, stick to lean meats such as chicken or turkey and skip red meat, pork, lamb and processed meats.

Begin a Meal with Fruit or Vegetables:
Eating fruit or raw vegetables before a meal is a healthy way to fill up so you eat less at meal time. Researchers at Pennsylvania State University found that when their study participants ate an apple before going to an all-you-can-eat pasta lunch, they ate 187 fewer calories than the participants who did not eat an apple. Try snacking on fresh fruit or veggies before a meal and you will fill up faster while eating fewer calories.

Add 2,000 Steps of Walking to Your Day:
Even if you already exercise it can help to add an extra 2,000 steps (approximately 1 mile) of walking to your daily routine. This can be done throughout the day by taking the stairs instead of the elevator, getting up from your desk and walking around the office or taking a 15 minute walk during your lunch break. You can purchase an inexpensive pedometer to keep track of how many steps you take each day. Walking that extra mile each day will burn off an extra 100 calories and help you reach your weight goal quicker.

Try Interval Training:
Shake up your exercise routine to boost your metabolism and burn more calories. With interval training you can burn 20 percent more calories than through your usual exercise routine. Whether you walk, run, bike, do an aerobic routine, swim or use an elliptical machine, you can easily incorporate interval training. Interval training consists of alternating 4 minutes of intense exercise with 2 minutes of a slower, steadier pace. If you do this throughout your 30 minute exercise routine, you will burn more fat during exercise and also for several hours afterward. You can lose those last ten pounds if you lower your calorie intake and rev up your exercise routine. By making a few small changes to the foods you eat and the way you exercise, you will see those pounds slowly melt away and finally reach your goal weight.

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