Anyone with a long-term weight-loss goal knows how amazing it feels to see your hard work reflected on the scale — and how frustrating it is when that number gets stuck just a few pounds from your target weight. Sometimes, figuring out how to lose 5 pounds feels even more challenging than 50.
When you first set out to lose 15, 20, or even 30-plus pounds, lifestyle changes like swapping out your go-to sugary caffeine fix with a lower-calorie version or upping your daily step total from 1,500 to the recommended 10,000 can help you meet your goals.
Why It’s Harder to Lose the Last 5 Pounds
Losing weight can be an incredibly difficult task. This is especially true when trying to lose a large amount of weight over a short period of time. Many people struggle to keep up with their diets and exercise plans, as motivation can be hard to come by. Even when a person is dedicated to their weight loss plan, their body may not respond as quickly as they would like. This can lead to frustration and a feeling of helplessness.
Another challenge with weight lose 5 pounds is that the body can become accustomed to a certain diet or exercise routine. This means that when a person is trying to lose weight, their body may not be responding to the changes as much as it would have when they first started their weight loss journey. This can be especially true when a person is trying to lose a large amount of weight. In addition, losing weight can be difficult because of the many physical and mental hurdles that come along with it.
Eating healthy and exercising regularly can be difficult to stick to, and can require a lot of dedication and hard work. Furthermore, it is important to consider the psychological effects that come along with weight loss, as feelings of guilt, shame, and anxiety can often accompany the process. Overall, losing weight can be a difficult and challenging process. It is important to stay motivated and dedicated to your weight loss plan in order to achieve your desired results. Additionally, it is important to be patient, as the body may take time to adjust to the changes that come along with weight loss.
Tip#1 Lift Weights
Lifting weights is an excellent way to get in shape and improve overall physical health. Not only is it a great way to build strength and tone the body, but it can also help with weight lose 5 pounds, muscle growth, and overall physical performance. Additionally, it can be a great way to increase bone density, reduce stress, and improve balance. When lifting weights, it is important to use the proper form and technique.
This will help to ensure that you are getting the most out of your workout and not putting yourself at risk for injury. Additionally, it is important to be aware of your body’s limitations and never push yourself past what you are capable of. It is also important to focus on proper nutrition when lifting weights. Eating the right foods before and after a workout will help to provide the body with the energy and nutrients it needs to perform at its best.
Eating a balanced diet and drinking enough water are essential to achieving optimal results with weight lifting. In conclusion, lifting weights can be an excellent way to get in shape and improve overall physical health. It is important to be aware of proper form and technique, as well as to focus on proper nutrition. With dedication and patience, weight lifting can be a great way to reach your fitness goals.
Muscle-Building Activities Increase Metabolism
Muscle-building activities can increase metabolism, which is the rate at which your body burns calories. This can be beneficial for those looking to lose 5 pounds, as an increased metabolic rate can help to burn fat more efficiently. Additionally, muscle-building activities can help to tone the body and increase overall strength. When engaging in muscle-building activities, it is important to focus on proper form and technique.
This will help to ensure that you are getting the most out of your workout and not putting yourself at risk for injury. Additionally, it is important to be aware of your body’s limitations and never push yourself past what you are capable of. In addition to proper form, it is also important to focus on proper nutrition when engaging in muscle-building activities. Eating the right foods before and after a workout will help to provide the body with the energy and nutrients it needs to perform at its best.
Eating a balanced diet and drinking enough water are essential to achieving optimal results with muscle-building activities. Overall, muscle-building activities can be an excellent way to increase metabolism and burn fat more efficiently. It is important to focus on proper form and nutrition when engaging in muscle-building activities. With dedication and patience, muscle-building activities can be a great way to reach your fitness goals.
Tip#2 Keep a Food Journal
Keeping a food journal is a great way to track progress when trying to lose 5 pounds or make healthier food choices. A food journal allows you to keep track of what you are eating, when you are eating, and how much you are eating. This can be a great tool to help you stay on track with your diet and make changes if needed. When keeping a food journal, it is important to be as detailed as possible.
Write down everything that you eat, including snacks, drinks, and condiments. Additionally, make sure to include the serving size and number of calories for each item. This will help you to keep track of how much you are consuming and ensure that you are staying within your caloric range. It is also important to be honest when keeping a food journal. Do not try to hide unhealthy snacks or meals, as this will only hinder your progress.
Additionally, do not forget about drinks and condiments, as these can add up quickly. Overall, keeping a food journal can be a great way to track progress when trying to lose weight or make healthier food choices. It is important to be as detailed as possible and to be honest when writing down what you are eating. With dedication and patience, a food journal can be a great tool to help you reach your goals.
Track Your Drinks, Too
“Having one or two drinks a day or four-plus on the weekend — even if it’s light beer or wine — adds hundreds, even thousands of calories to your diet,” says Molly Morgan, R.D., a dietitian in Vestal, New York. Not only do those drinks add up, but they can also amplify your culinary calorie count. “Alcohol lowers your inhibitions, so an order of French fries or a burger doesn’t seem as unhealthy as it normally would.”
Tip#3 Do Less HIIT
Doing less HIIT (high intensity interval training) can be beneficial for those who are trying to lose 5 pounds or make healthier food choices. HIIT is a type of exercise that involves short bursts of intense activity followed by brief periods of rest. While this type of exercise can be effective for burning fat and improving fitness, it can also be very intense and taxing on the body.
For this reason, it is important to be aware of your body’s limitations and to not overdo it when it comes to HIIT. Doing too much HIIT can lead to fatigue, muscle soreness, and even injury. Additionally, it can be difficult to stick to a HIIT routine for an extended period of time, as the intensity can be draining. For those looking to lose weight or become more physically active, it may be beneficial to do less HIIT and focus on other forms of exercise.
Doing activities such as walking, jogging, or swimming can be great alternatives to HIIT, as they are less intense and can be easier to stick to. Additionally, these activities can still be effective for burning fat and improving fitness. In conclusion, doing less HIIT can be beneficial for those who are trying to lose weight or make healthier food choices.
Tip#4 Don’t Skip Your Post-Workout Meal
Skipping your post-workout meal can be detrimental to your weight loss goals and overall health. After a workout, your body needs the right nutrients to help it recover. This includes proteins, carbohydrates, and healthy fats. Eating a post-workout meal will help to replenish your energy stores, repair muscle tissue, and provide the nutrients your body needs to stay healthy.
Furthermore, eating a post-workout meal can help to improve your performance and reduce fatigue during future workouts. When your body is properly fueled, you will have more energy and be able to push yourself harder during your workouts. Additionally, eating a post-workout meal can help to prevent muscle soreness and injury. When choosing a post-workout meal, it is important to focus on foods that are high in protein and carbohydrates. Good options include lean meats, fish, eggs, yogurt, and whole grains.
Additionally, adding healthy fats such as nuts, seeds, avocado, and olive oil can help to provide additional nutrients and make the meal more satisfying. In conclusion, don’t skip your post-workout meal. Eating a nutritious meal after a workout can help to replenish your energy stores, repair muscle tissue, and provide your body with the nutrients it needs to stay healthy. With the right foods, your post-workout meal can help to improve your performance and reduce fatigue during future workouts.
Eating After a Workout Repairs the Body
“When you eat, your body repairs itself,” says Matheny. More specifically, eating a protein-packed snack that includes a modest amount of carbs will provide you with the nutrients needed to repair your muscles and replenish glycogen stores, the storage form of carbohydrates. If you skimp on your recovery snack, your body isn’t going to repair or add lean muscle, and your next workout won’t be as effective, says Matheny. (Try one of these healthy post-sweat sesh snacks trainers swear by.)
Tip#5 Make Sleep a Priority
Making sleep a priority is an essential part of any weight loss or health-related goal. Getting enough sleep helps to ensure that the body is properly rested and recovered, which can help to improve physical performance and reduce fatigue. Additionally, lack of sleep has been linked to various health issues, such as increased risk of heart disease and diabetes. Furthermore, getting enough sleep can help to regulate hormones and improve mood.
This can be especially beneficial for those trying to lose weight, as hormones such as ghrelin and leptin can play a role in appetite and hunger. Additionally, a good night’s sleep can help to reduce stress and improve focus, which can be beneficial for making healthier food choices and staying on track with your diet. When trying to make sleep a priority, it is important to focus on creating a consistent sleep schedule. Going to bed and waking up at the same time each day will help to regulate the body’s circadian rhythm and make it easier to fall asleep.
Additionally, avoiding screens and caffeine in the evening can help to promote better sleep. In conclusion, making sleep a priority is an essential part of any weight loss or health-related goal. Getting enough sleep can help to regulate hormones, improve mood, and reduce stress. Additionally, creating a consistent sleep schedule and avoiding screens and caffeine in the evening can help to promote better sleep.
Lack of Sleep Increases Cravings
“People who don’t get enough sleep are more likely to crave fat and sweets, have a slower metabolism and increased insulin resistance, and to eat more calories because they’re spending more time awake,” says Jonathan Valdez, owner of Genki Nutrition, food director of Guild Magazine, and media rep for New York State Academy of Nutrition and Dietetics.
For example, people who slept only four hours per night for five nights ate 300 calories more per day than participants who slept nine hours a night during the same time period, according to a small study in The American Journal of Clinical Nutrition. What’s worse, the bulk of those added calories came from sources of saturated fat, the kind that raises LDL (“bad”) cholesterol and can increase risk of heart disease, per the U.S. National Library of Medicine.
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