“I just want to lose the last 5 pounds.”
I hear this all the time from women and my clients. While I’m not a fan of weighing yourself as an indicator of health and fitness, I empathize with so many women and my clients who can’t make the last 5 pounds budge. Here’s some thoughts from my experience:
1. Eat more protein- Load up on lean meats, almonds, eggs. Carbs are important but we have to be eating enough protein, which we usually aren’t.
2. Lift weights- Long constant state cardio, like running, burns more calories while you’re doing it but a weight lifting session will up your calorie burn throughout the day. Incorporate HIIT (high intensity interval training – think jumping jacks, then push-ups in a circuit) at least 2x a week.
3. Track your food- We often underestimate how many calories were actually consuming and what is carbs, pro, and fat. Use My Fitness Pal app to start being aware of what you’re taking in. Go for 50/30/20 – 50% carbs, 30% fat, 20% protein.
4. Take pictures- Muscle is more dense but looks more lean so pay attention to how your clothes fit and how you look in the mirror vs the scale. Taking measurements is also a good way to track progress.
5. Give yourself a break-Most women are juggling a full time job, kids, housework, etc. Do what you can each day and give yourself grace. If something isn’t working after a week or so, change it up but progress is progress. Be proud of all you do as a woman.
Often times, our bodies have a set point we like to be at scale wise so relax and love your body and the work you’re doing. Stay strong, finish fit!