How to Lose Those Last Stubborn 4-5 Kilos to Reach Your Goal Weight

Struggling to Lose the Last 10 Pounds? Here's How to Shed Those Final Kilos

Losing weight can feel great - until you get down to those last 10 pounds (or 4-5 kilos). That final bit of weight often feels impossible to shift.

Why is losing the last stone so much harder than earlier weight loss? And what can you do to finally reach your target weight?

Why the Last Kilos Are Stubborn

Several factors make the end of weight loss more challenging, including:

• Slower metabolism - Your body adapts by burning fewer calories.
• Loss of calorie buffer - Smaller size needs less energy, so smaller deficits burn fat.
• Leaner body composition - With less fat your body holds onto it more.
• Diminished motivation - Reaching goal weight can sap motivation to keep going.

But with the right mindset, diet and exercise plan tailored for the end of weight loss, you can overcome the plateau and reach your ideal kilos.

Recalculate Your Calorie Needs

As you lose weight, your metabolism slows and your calorie needs decrease. Continuing to eat the same amount eventually leads to hitting a plateau. Re-calculating your maintenance calories based on new weight and activity level provides an updated target to aim for. Reduce intake slightly below that to keep losing.

Monitor Your Macros

Paying attention to proportions of protein, carbs and fat can optimize fat burning potential. Get at least 30% of calories from protein to retain muscle mass when losing weight. Reduce starchy carbs and unhealthy fats.

Weigh and Track Consistently

Tracking calories and weighing yourself daily or weekly are key for accountability. Apps and food scales remove guessing and help ensure small changes that spur progress.

Adjust Your Exercise Routine

Mixing up your workouts challenges your body in new ways. Add strength training to build calorie burning muscle. Increase intensity through intervals or resistance. Just don't overdo duration to prevent excessive hunger.

8 Strategies to Lose the Final Pounds

Making the following diet, exercise and lifestyle changes can help set you up for success when losing the last stone:

1. Up Your Protein Intake

Eating more protein generates several weight loss boosting benefits. It reduces appetite, maintains metabolic rate, prevents muscle loss and supports fat burning.

Aim for around 30-40g of protein per meal. Great sources include poultry, fish, eggs, dairy, legumes, and soy foods.

2. Reduce Portion Sizes

With a smaller body, you need less food energy. Cutting back portions by 20% can make a difference without feeling extremely deprived. Use smaller plates and bowls to lower amounts.

3. Limit Liquid Calories

Beverages like juice, soda, coffee drinks and alcohol can pack on stealthy calories that don't satisfy hunger. Stick to water, unsweetened tea and black coffee most of the time.

4. Slow Down Eating

It takes about 20 minutes for your brain to register fullness signals. Eating mindfully and slowly gives enough time for satiety hormones to kick in so you eat less.

5. Fill Up on Fiber and Water Rich Foods

Fiber adds bulk that fills you up on fewer calories. Hydrating foods also prevent false hunger. Load your diet with veggies, fruits, beans, lentils, and soups.

6. Schedule Rewards for Milestones

Losing motivation is common near the end. Give yourself non-food rewards like a massage, outfit, or fun experience for every milestone along the way.

7. Try Intermittent Fasting

Restricting eating to set hours like 8am to 2pm can help reduce overall calories for quicker weight loss. This works best for people who prefer larger meals.

8. Get More Sleep

Not getting enough zzz's disrupts hormones that regulate hunger and satiety. Aim for 7-9 hours nightly for easier weight management.

How to Break Through the Last Kilo Plateau

If the number on the scale won't budge, try these troubleshooting tips:

Adjust macros

Reducing carbs and fat slightly while increasing protein may help mobilize fat and protect muscle.

Change up workouts

Try new exercises, durations, routines and intensity to "shock" your body out of a plateau.

Up cardio activity

Adding extra cardio like brisk walking, cycling or swimming provides a metabolism boost to burn more calories.

Be patient

Weight loss won't be linear. Stick with your plan and the scale will start moving again in time.

Recalculate calories

Your needs likely decreased again, so dropping intake by 100-200 calories may get fat loss going again.

Take a diet break

Have a maintenance phase eating at your new calorie balance for 1-2 weeks. Then resume a deficit.

Make Lasting Lifestyle Changes

To keep the weight off long-term, focus on sustainable habits like:

• Eating plenty of vegetables, lean proteins and whole grains
• Preparing meals at home
• Exercising regularly for enjoyment
• Managing stress
• Getting enough sleep
• Portion and calorie awareness

Staying patient and consistent through the last pounds will help you maintain motivation until you reach your ultimate weight goals.

When to Get Professional Help

If you're struggling to lose those final kilos despite diligently following the same diet and exercise plan for months, consider seeking guidance from a doctor, nutritionist or certified health coach.

Bloodwork can check for any underlying issues interfering with weight loss. A professional can also help troubleshoot your regimen, adjust calories and macros, and provide accountability and motivation.

With the right tailored strategies for the end of your weight loss journey, you can finally slim down to your target weight and keep it off for good.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.