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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1-26 of 38 Comments
Michael

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

Nancy

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

Samantha

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

Georgia

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

Myles

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

Lenda

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

Carla

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

kassie

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

Chisom

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

Molly

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

alexis

hey,
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

Tyler

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

Janet

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


Incorrect please try again

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