It is always those last few pounds that are the hardest to lose. Frequently called stubborn fat, it is the love handles, back of the arms, pooch belly, or back of the thighs for many people that as they get closer to their goal, simply refuse to go away. The bad news is that fat comes off when and where it chooses, you can’t spot reduce. The good news is that it can come off and will with a little extra knowledge and effort. To figure out how to lose the stubborn fat, sit down and take a look at what you have been doing and make some adjustments. There are a couple things to remember. First, you will not lose this weight as rapidly as you had before. Those last 10 pounds might take twice as long as the first 10. Second, the best results come from variety.
Speaking in terms of resistance training, more muscle allows you to burn fat because your body needs more calories to feed your muscles. If you find yourself using the same weight all the time for an exercise, it might be time to move up and stimulate those muscles again. If you are confident that you are working hard already, maybe increase your total volume by adding an exercise or two during a workout. For example, move from 15 total sets to 18 sets per workout. Speaking in terms of cardio, this is a little trickier to give a simple answer to. More intensity may not be the best solution. If you constantly work above your anaerobic threshold at a high heart rate level, oxygen will not be present enough to burn fat. You must have a good mix of high intensity, low intensity and intervals to lose those last few fat pounds. Your best results for cardiovascular training will come with the use of a heart rate monitor.
A good program will allow you to continue using a plan until you respond and adapt to it, then you change it. By mixing up your plan every couple of weeks or so, you increase you chances for success because you constantly provide a new stimulus to your body. If you always cycle, even at a high level, your body will become efficient at cycling. If you cycle and then move to running, you have provided a new stimulus, you’ll burn more calories and get better results.
Nutrition and eating behavior
This is the most crucial element. The nutrition portion is what you eat. Making sure you are getting enough nutrients and the correct portions of carbohydrates, protein, and healthy fats in your diet. The behavior portion is how you eat. This includes correct portion size and frequency. The right combination of both will allow you to get the best results. Eating your 5 small meals a day is only part of the solution. When you are trying to lose those last few pounds, what you eat will determine your success. Really pay attention to the amount of sugar, white flour and salt in your diet. When you sit down to analyze your efforts thus far, you might find some areas of improvement.
Those last 5-10 pounds will be the toughest. If you have already lost a significant amount of weight, then you know you’re doing things right. Analyze theses categories to see if changes can be made for better results and then execute. Have patients and don’t give up, you will be rewarded in the end.