The last five pounds. The high school weight. Yes, many names are given to the weight — the five or 10 pounds — that seems just out of reach no matter how much we exercise and improve our eating habits. But why is it out of reach? Is it all in our heads? Or is it because the body has a set-point or ideal weight — a weight from which it doesn’t want to budge? “There is no such thing as ideal body weight,” says James Rippe, a cardiologist and co-author of the Weight Watchers book “Weight Loss That Lasts.” “But your body does resist you when you are trying to lose weight. It gets used to a certain weight over a long period of time and then will defend that weight.” In other words, the body’s “set point” can be lowered — or raised, he says, but it takes time to reestablish that new weight. That period of time is at least six months, says Claire LeBrun, a registered dietitian and senior nutritionist with the Department of Surgery at the GW Medical Faculty Associates, whose patients include those who have undergone bariatric weight-loss surgery.

“I often ask patients, ‘What is the lowest sustained weight of your adult life?’ to get an idea of what is realistic” in terms of weight loss and maintenance, LeBrun says. She refers to the body’s resistance to budging, weight-wise, as an “innate control mechanism that prevents us from starving and dying — part of our primitive biology.” In the end, she says, some people might get down to their dream weight for a short period during the “action phase” of focused dieting but then can’t sustain it because the calorie restrictions are too severe once the body starts defending itself against weight loss. “That’s why it’s important to set realistic goals,” she says. “The idea of the ‘ideal weight’ or ‘dream weight’ is really just an exercise in futility.” But let’s say your goal is realistic and has been set by a nutritionist or other weight-loss professional and you are still plateauing. What could be going on? Lise Gloede, a local registered dietitian, says, in that case, it’s time to revisit some of your nutrition and exercise habits and strategies.

“Maybe you are getting a little sloppy? Maybe you feel that you have been good for so long that you are letting some old habits back in?” she suggests. If so, start — or go back to — a food log to keep track of even the small calorie intakes, including the 100-calorie snacks that can add up during the course of the day. Living Room Drapes Houzz“Finishing the kids’ mac and cheese or caramel corn can make all the difference,” Gloede says. Best Pocket Knife CleanerAnother reason that weight plateaus can be that the resting metabolic rate drops as the weight drops, says LeBrun. Air Jet Tub CleaningIn other words, you need fewer calories the less you weigh. So if you want to continue to drop weight, you have to drop calories and increase calorie-burn — the physical fitness portion of weight loss and maintenance.

“It’s also about body composition, not just weight,” Rippe says. “As you lose fat you want to maintain lean muscle mass through both strength training and aerobic conditioning.” There are also age-related reasons for weight plateaus or even gains, Rippe says. “Hormonal changes as we age can make it more difficult to lose weight.” Men, for example, don’t make as much testosterone as they age, which can lead to increases in body fat, especially in the midsection. Rippe encourages people to clearly differentiate between weight loss goals for health reasons and those that revolve around vanity. “They are both relevant issues, but they are different issues,” Rippe says. “One is where important health benefits are seen and the other is about vanity — wanting to look good in a bathing suit.” Tips for losing the “last five or ten” pounds: ●Keep track of “the little things” — the 100 calories here (a piece of cheese) and 200 calories there (a handful of nuts) — and see how they fit into your daily calorie needs.

●As you lose weight you need fewer calories; ●Build muscle to create more lean body mass, which helps you burn more calories. ●Pay attention to when and why you eat. Are you actually hungry? Or are you bored? ●Get seven to nine hours of quality sleep. ●Exercise regularly on most days of the week, especially for successful weight maintenance. ●Cross train (for example, add strength training to your routine), and remember that the more fit you get, the more efficient the body becomes. ●Hydrate: Drink lots of water. Boston is a fitness trainer and freelance writer. You are hereHome  /  Weight Loss  /  Plans You Will Lose the Last 10 PoundsMYTH: The Last 10 Pounds Are Impossible to Lose The last few pounds are always the hardest to lose – but that doesn't mean it's impossible to do! Use the following tips to clean up your diet and drop those final few pounds. body struggles to hold on to that last bit of fat for survival purposes, so while it is tough to lose the last five to 10 pounds, it’s definitely doable.

You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? our desire to lose weight that, as far as our bodies are concerned, actuallyPersonally, I have gained and lost the same eight vanity pounds more times than I care to admit. Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a wholeHere are a few rules to follow: cut out processed foods. best way to lose weight — even those last 10 pounds — is by eating CLEAN. means absolutely NO processed foods! While you may have been watching what you were eating before, now is the time to truly crack down. anything that has been altered from its natural state, such as fruit that has been canned to make it last longer or refined grains. Try to restrict yourself to eat only fresh organic fruits, vegetables, lean meats, and dairy, as well asCheck the labels on all of the food you buy.

ingredients that are questionable — don’t buy it! If you can’t pronounce something on the ingredient list — leave it on the shelf. your sodium intake and drink more water. Just because you’re not reaching for the salt shaker at every meal doesn’t mean you’re watching your sodium intake! Salt is in nearly every food — some of the worst culprits are breads, cold cuts/cured meats, sandwiches, pizza, poultry and soup. To commit to dropping your vanity pounds, you should keep a close eye on your sodium intake and cut it down to 1,000 mgOnce you start looking at food labels, you may realize this is harder than you thought, but it’s possible — trust me. Also, up your waterEighty ounces is equal to 10 cups of water and I would like that to be your goal each day. It won’t be hard to hit if you’re working out! can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth.