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

1. You're a weight loss veteran

You've been through all the calorie cutting diets and all the daily cardio workouts so after you've lost your first 20+ pounds easily… Your body is mostly used to 90% of the diet strategies, diet pills and workouts you've been doing 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. Your own body doesn't want you to lose your last 10 lbs. &…

Your body will release hormones that will increase your appetite & cravings to get you to eat more so you can stop losing weight because…

Your body wants to hold onto that little bit of stubborn fat you have leftover after you lost lots of weight as emergency survival energy but it's all about YOUR MIND Over Matter so…

If you diet & workout smarter and be more patient you can easily lose your last 10 pounds so YES…

3. 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 so only expect to lose ½-to-1 pound a week when you're losing your last 10 pounds so…

To lose your last 10 pounds…

If you have more than 10-to-20+ pounds to lose &…

You're having a hard time losing weight then you don't have any "stubborn" fat and what you need to is…

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There are 32 comments

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


Hi there,

I am 29 years old, delivered a baby 5months ago by c-section. I have got extra 10kilos from pregnancy. I have bought a treadmill recently to get rid of this extra weight. Do you think that high intensity workout will work for me as well. I mean I have just started to work out after a long time. Initially, Im planning to do 20-30 minutes high intensity workout and then maybe after a month or so I will increase the time. But then, do you think it will work for me? Do you have any other work out suggestion for me? I m dying to lose this extra weight.

December 23, 2011

Adrian Bryant

Any workout will help you lose weight right now but the higher the intensity = the faster you will lose weight

December 24, 2011


Greetings i am in a situation where i am getting frustrated. I have been running now for 5 months and i have gone down from 107kg down to 85 and a week ago i rielised that a healthy diet is also very important so i have looked up how many calories i burn if i don't do any cardio which told me its 2400 calories so i decided to eat 2000 calories a day and also run 30min (5km) every day which burns about 400 calories which puts me down to 1600 calories a day and they told me its not good to go below 1500 because my body might start storing fat instead of burning it so i am not going any lower than 1600. I started to buy products that have listed all the calories so i know exactly how much i eat! Anyway i been doing this for a week now and i am unable to see any changes on the scale , its jumping up and down from 85kg to 88kg , i am sure that's just water weight and poo.I also sometimes lift weights for 1 hour.So thats pretty much what i am doing now and i just want to be sure if i am doing something wrong because i don't want to waste any time anymore and you are a professional at this and you should know better!
oh yeah also i am 184cm tall.

Thank you very much for reading and i very appreciate any feedback i will get!

October 21, 2011

Adrian Bryant

you just lost a lot of weight and to keep losing weight at the same pace you cant do the same thing you did when you lost your first 20+ pounds so go here to speed up weight loss

October 23, 2011 en Espanol
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