10/01/2015 05:29 EDT | Updated 10/01/2016 05:12 EDT

3 Tips for Losing Those Tricky Last 10 Pounds

Woman's feet on a scale. Metaphor for diet and healthy living. Close-up with Shallow DOF.
TommL via Getty Images
Woman's feet on a scale. Metaphor for diet and healthy living. Close-up with Shallow DOF.

There's a trick to losing those last 10 pounds, but it's not the same one you used to lose the first 20.

We all tend to gain a little fat where we don't want it to be as we age. Some people are okay with how they look and feel at this weight, while others want to take it to the extreme. For some people, that means losing the extra padding over the abdominals. For others, it may be on the butt and thighs.

Getting rid of this stubborn fat is one the hardest challenges of a weight loss journey. It's like watching the finish line move away from you as you fight to reach the end.

Here are three tips that you need to consider.

1. Manipulate the Right Hormones

Glucagon is a hormone that counters the action of insulin (the fat storing hormone). It's produced in response to protein foods. Where insulin transports glucose to the fat cell, glucagon takes it out. It's important that when you are trying to lose fat that your ratio of glucagon to insulin is low. The more glucagon secretion there is in comparison to insulin, the more fat leaves the fat cell. More insulin than glucagon means more food will store away as fat. So, how do you take advantage of it?

A) You first make sure that your blood sugar is low by controlling you carbohydrate intake. Try to stick to between 50 to 150 grams a day. Aim for the lower number if you don't exercise much and the higher number if you do.

B) Make sure every meal has a good source of protein. Try to have your protein at least one to 1.5 grams per pound of lean bodyweight.

2. Keep Your Body Guessing

Your body adapts to all sorts of things: calories, macro nutrients, cardio, weight training. Whereas you can get away with keeping everything the same at the beginning of a weight loss journey, for the last 10 pounds you need to keep your body guessing. Wave loading your carbohydrates tends to work well.

Wave loading your carbohydrates looks like this:

Monday: 50 grams of carbs

Tuesday: 100 grams of carbs

Wednesday: 150 grams of carbs

And repeat.

Interval sprints done on every other day is another great way to keep the body guessing.

3. Consistency

"Failing to prepare is preparing to fail"

Your body doesn't want to see the last bit of fat go. It takes dedication, preparation and consistency to allow your body to use that last bit of fat as fuel. One bad meal can fill your fat cells right back up, so it's important to be consistent. The first two weeks of getting serious about your diet are the most important. Prepare your food in advance and stick to your plan.

Now that you know the tricks, it's time to put them to the test. Feel free to let me know how it goes on Twitter.


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