It's going to be more challenging to lose your last 10 lbs. because…

1. You're a weight loss veteran

After easily losing your first 20+ pounds you're not going to be able to lose weight as fast as you once did eating the same amount of calories, not making any diet changes and/or doing the same exact workout over & over so to lose your last stubborn 10 pounds…

You're going to need more aggressive diet strategies where…

You're going to have to workout smarter by…

2. You need to be more patient because as you lose weight…

You'll lose weight slower & slower so although you lost your first 20 pounds in less than 4-to-6 weeks…

You can expect it take up to 2 months to lose your final 10 pounds mainly because…

Be patient and don't doing anything extreme like Beyonce did to lose 20 pounds in 2 weeks and then gain all the weight back.

Only expect to lose ½-to-2 pounds a week when you're losing your last 10 pounds

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1-35 of 39 Comments
Alvina Reagan

It was very easy for me losing my post pregnancy weight from 170 lbs to 135 by using mummy magic weight-loss tea. I am a breastfeeding mom and this tea didn't interrupted my breast milk.

January 18, 2016


Thanks Adrian, for a great site!
As they say, "physician heal thyself." Well I'm a physician - 70 yo and overweight - and .... well..finally I'm gonna BEAT IT!
Not obese -- but overweight with a pot belly - sadly a stereotype for a guy my age... And my diet and exercise plan began over a year and a half ago... and had been stupidly stagnant till now.
Phase 1 -- success!! I intended to lose weight for oldest daughters wedding -- slowly/smartly - so I ate less (no I didn't count calories....) - got a new dog and walked her 30-40 minutes a day (about 1/2 the time at a brisk pace) - and then - in 3 months - smoothly and slowly -- on target -- went from 210 (at 5'11 and 1/2") down to 197-8.
And then?.. Phase 2?? ....Well, stagnation.... I just stayed there.... not another ounce lost for the remaining 3 months till the wedding.....
I must say that the wedding was wonderful, family is wonderful, so is new son-in-law..they love me as I am.. But ....ugh!!... the pot belly and those 36 inch pants hanging low beneath my belly button!!....
And??? Well, I had (still have) another chance --- Youngest daughter will wed in March 2016!!! Second chance!!! And at the time I had way over year to go..
Next -- Phase 3 -- And, sadly..... my "diet and exercise continued just as it was... and of course so did my plateau!! In the 9 months that followed (till two weeks ago) I lost NOT A POUND!! Of course (and I was blithly ignoring this!!!) THE PLATEAU!! My body had adjusted..a little (just a little) snacking and cheating on portions from time to time.... Boy does reality bite!!
Well... PHASE 4!!! - there are 8 months to go till the wedding..... and now a determined and older (and hopefully wiser) guy is back to being.... a physician......Yes.."healing thyself" ... Now I'm actually using the science - and the art - and your wonderful website!! So in the very recent past I am on an accelerated program -- this time counting calories and journaling and increasing the time and effort of doggie and my walks (now two a day on weekends)... And... in two weeks I'm down to 193. Not yet a big deal... but passing the "195 barrier" is HUGE - I won't EVER go back over that!
Two pounds a month will get me where I want to be.... And three or four can get me there faster... On a roll -- and this time I will tighten up the plan again (Phase 5) at 187/8!! Thanks so much for your wonderful website and splendid advise!! You will hear from me again..

July 25, 2015

Adrian Bryant

keep me updated?

July 26, 2015


Hi Adrian,

I am 5'3 and 28 years old. I initially started my weight loss journey at 181 and lost 43 pounds. I am currently 138 pounds. My overall goal is to reach 105 lbs but for now I would just like to get over this plateau I've been stuck at for months. I am setting a goal to lose at least 10 pounds in two months before I have to head back to work. I need your help what do you think I should do?

July 13, 2015


Hello, Adrian

I love your videos and advices. I need advice on weight loss. I'm a female who is I'm 5'2 and weigh 140. I've gain so many pounds and tried to workout whenever i can but the pounds don't shed, it gains. I'm more chunky and tight skin. I do more cardio then strength training. What would you recommend me changing to lose weight? Goal to lose 20 pounds.

April 18, 2015

Adrian Bryant

go here to lose 20

April 19, 2015


This article goes against everything you should do! Too much of a calorie deficit will result in your body storing fat as it goes into panic mode! When you starve your body begins to eat away at muscle. By doing this you also mess your metabolism which can damage your weight loss in the future. A healthy diet and the right amount of exercise and rest is the best way to lose weight. Losing a pound a week is safe.

February 05, 2015

Adrian Bryant

not true. read this about panic mode

February 06, 2015


Im 16 years old i wrestle and i want to drop to 121 pounds and i way 130 pounds now. Im 5"11-6"0 and im a little skinny. How can i lose the 10 pounds before december 2nd.

November 01, 2013

Sabrina DeLaRosa

I am 25 years old I have been battling with my weight over and over again within these years that have gone by, I have finally reached success, at the begging of the year I was over 158 pounds, I work out at a gym through out the week, I started walking, and lifting weights and eating more healthy and less fast food,doing that has brought me a toning body definition slowly over time as I continue to go to the gym walk and lift weights i wont get specific on what all i do to maintain what level i am at with my weight,i have gone down to 135.2 pounds now i am seeking for a way to loose another 10lbs.

September 27, 2014


I am 19 and 55kg ive lost almost 15 kg but these days seems like i am gaining it back because im always hungry,i counted calories and im eating 2000 calories per day,will i gain my weight back ?

September 17, 2013

Adrian Bryant

2000 or a little less may be want you need to maintain your current weight but you need a food journal to track calories so you'll know exactly how much you need to lose or maintain weight

September 18, 2013


You might want to try eating more lean meats and/or legumes. Both have lots of protein, and legumes are full of fiber. So you can't eat too many without feeling full, and it takes longer for your body to break down, so you stay full longer.

October 21, 2013


Hey Adrian I'm 14 I'm 5'1 and I weigh 149 can you please tell me how to loose not just water weight but fat? I really would love to be able to be know as the skinny cheerleaders not the chunky one. Thanks so much! :)

September 07, 2013

Adrian Bryant

use this workout and this diet to lose fat

September 07, 2013


Hi Adrian! I love, love, LOVE your site! I am curious about this whole plateau thing. I am currently on a 1200 calorie diet eating healthy foods and doing your elliptical, bike, and jumping jack routines. I only plan on losing a max of 26 pounds. I read somewhere that to get out of the plateau phase and get rid of the last several pounds, you must increase the number of calories you're eating (by 200-300cal) in order to "shock" the body into raising its metabolism and burning even more calories/fat. Is this true? Thanks in advance!

July 23, 2013

Adrian Bryant

that's not true at all. eating less will always cause you to lose weight faster so simply put...

if 1200 is not working then try 1100 but more likely you'll need to amp up workout intensity and/or time

July 24, 2013


Hi Adrian I had tried everything, eat veggies only, small bowl a serving, no fatty anything, no meat, no carbs except grainsfor breakfast, little sugar, lotsa water, small amount ofraw nuts and fruits for snack through the day, treadmill for45 minutes at speed 8 a day, toning exercises for half an hour, done this for 6 mths and yet no changes in my weight at all not even a kg. I have ugly fat on my thighs that i need to shed. Please help I am desperate. I am 158cm height and weigh 43kg. Thanks heaps in advance.

April 26, 2013

Adrian Bryant

the reason why you are not losing much weight is simply becasue you don't have much fat on your body to lose

April 26, 2013

Alie J

You're anorexic, please don't loose any more weight, eat 3000kCal per day to gain at least 7kg but you may need to put on more weight before you're better.

You need help, please don't make the same mistake as I did!

Same advice to anyone else: if you can't loose weight then maybe your body is telling you that you're trying to go too far?

Bear in mind the BMI chart is only a rough guide. It's possible to be suffering from undernutrition, even if your BMI is above 18.5.

Indeed an overweight BMI is more healthy for many people than a BMI of under 21. If your BMI is below 25, any weight loss is probably a bad idea.

June 17, 2013


so I initially started my weight loss goal without a set weight goal. I started at 138 and have gone down to 132. i am 5'4. I am aiming to keep up my routine (exercising 4-5 times per week, cardio, as well as eating healthy, 1200-1500 calories per day) and hit the 123 mark. If I stick with this routine for another 5 weeks, will I continue to loose 1-2 pounds per week? I just don't want to waste those weeks continuing this routine if it isn't going to work.

March 11, 2013

Adrian Bryant

you'll continue to lose weight but maybe not at the same rate and as you get closer to your goal your weight loss will get slower and slower

March 12, 2013


almost 4 months ago I was at 280lbs and finally decided enough was enough. But in my diet all I did was cut out all sugary snacks and soda in my diet, i still eat pizza if i want it and burgers or even tacos and all my breads are whole grain but i eat about 4 times a day in small portions. This morning i was 235lbs, Im running and lifting weights several times a week. im 5'8 my goal is around 190lbs. Im still dropping the weight rapidly yet once i get to within 20lbs of my goal weight what should i do in my diet to still continue to lose that weight.

January 04, 2013

Adrian Bryant

if you ever get to a point where you have a hard time losing weight then use these tips here

January 05, 2013


I'm five one 29 and very muscular for a woman. I have lost over fifty pounds in the last two years. I would like to get to 115. But I have been losing and gaining the same five pounds for three months now and it's driving me crazy! I am running, circuit training and just recently having started pilates. I also dance. My calorie intake is 1200 and I try to keep my net calories at 500 to 800 most days. My cheat days I still track. I'm just not as rigid and I let myself get to 2000 calories. Am I expecting to much of my body? Is this a healthy goal.

August 31, 2012

Adrian bryant

if all you need to lose is five pounds then yes... you'll need to be more patient and use a plan like this to keep it off

August 31, 2012


5'3in. I gave birth almost 5months ago and at the time of birth my weight was 180lbs and after i gave birth 170lbs..I work out( cardio and weight training) and count my calories. My current weight is 146 but my goal is to be at my per-pregnancy weight 115lbs,but for the past month it seems like my body cant handle it and i feel like i have hit the plateau :( Please help.

July 25, 2012


Hi Adrian

I have managed to lose 15 pounds in 10 weeks by cutting calories and bad foods and working out 5-6 times a week. I am mid twenties, 5'6' and went from 135 to 120 pounds. I want to go down to 115 but for the last 3 weeks I have been stuck at 120. I now find that the more I exercise the more I want to eat! Should I stop exercising so much and keep my calories below 1200, or keep exercising and try some new strategy that will help me shed these last 5 pounds? I absolutely must get rid of them. I only have 3 weeks. Thanks

June 15, 2012


Does this apply if I only want to lose 15 lbs?

June 07, 2012

Adrian Bryant

yes it does

June 10, 2012



I am 5'6" and currently weigh 127 pounds with a goal weight of 120. I have been on a restricted 1200 calorie a day diet since January which so far has worked but for the last 3 weeks I have hit a plateau. I workout 4-5 times a week doing high intensity intervals, running, weight lifting and yoga. How do I get rid of the last 7 pounds? Please help!

April 27, 2012

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