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Weight Loss - Those Last Ten Pounds
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target=_blank>Weight Loss - Those Last Ten Pounds
Title
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Weight Loss
Those Last Ten Pounds
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Weight Loss - Fighting off those last 10 pounds can bring up
mixed feelings. On one hand, you're happy and proud to be
just a step away from the weight you'd wanted to reach. On
the other hand, you face the potentially depressing prospect
of having to unload yet another 35,000 calories (otherwise
known as 10 pounds).
Weight loss is all about changing behavior, and that is most
true when you're fighting off those last 10 pounds.
"There is evidence that the individual has to have a great
desire to get to their goal weight, and that desire has to
be backed up with real changes in behavior to maintain a
healthy weight over time," says Catherine Fitzgerald, RD, a
dietitian in the weight-loss program at the University of
Michigan Health System.
Here are seven tips to help you through the home stretch of
your diet. And get support year-round when you sign up for
the Weight Control Newsletter.
Lift weights
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You can't beat muscle mass when it comes to losing weight
and keeping it off, says Nancy Spaulding-Albright, RD, a
nutritionist and dietitian at the Sunrise Outpatient Center
of the HealthSouth hospital group. "Everyone knows muscle
burns more calories, even at rest, than fat or other
tissues," she says. If weight lifting isn't for you, try
swimming, yoga, or Pilates. It's true that muscle weighs a
bit more than fat, but it also burns more calories. In the
long run, you'll stay trimmer with muscle than without it.
Focus on better health, not fewer pounds
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Sure, dropping weight will, by itself, improve your health.
But if you want to stay motivated while you're losing weight
and beyond, think long term. "Tell yourself, 'I want to live
to see my grandchildren,' rather than 'I want to look good
at my class reunion,'" says Spaulding-Albright. The
approaching class reunion may motivate you to lose weight
today, but it may also set you up to fail later. "Patients
who can stay focused on better health tend to reach their
weight goals and keep weight off over time," she says.
See a dietitian
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When you sit down with a trained dietitian or nutritionist
to look at your diet, "you may be amazed how many hidden
calories you eat," says Fitzgerald. "I see patients who
forget to add those half dozen tablespoons of sugar they put
into their coffee each morning or don't realize how many
calories their three-sodas-a-day habit adds up to. And those
are the kinds of calories, the ones you don't even think
about, that make weight loss harder." Contact your doctor or
local hospital to get a list of
dietitians or nutritionists
in your area.
Know your metabolic rate
--------------------------
Do you know how many calories you need to eat each day for
your body to function? The government-mandated food content
labels you see in stores assume you have a need for 2,000
calories a day. But that's an average, and it's not specific
enough for someone working to lose weight or keep weight
off. "Your size and gender have a lot to do with your
calorie needs," says Spaulding-Albright. "Dieters don't want
to be eating 2,000 calories when they only need 1,800."
Your resting metabolic rate (RMR) is simply the minimum
number of calories you need each day to support your body's
functions. If you get a lot of exercise, your calorie needs
may be much higher than your RMR. So how do you estimate
your RMR and your real-world calorie needs? The best way,
says Spaulding-Albright, is to contact hospitals or clinics
in your area; they have sophisticated equipment that can
give a good assessment. You can also sit down with a
dietitian or personal trainer, who know how to make reliable
estimates by calculating your age, height, gender, and other
measures. You'll also find many free RMR calculators on the
Internet. These are helpful, but not the most accurate. If
you chose this route, try several RMR calculators to get a
good approximation.
Eat a bigger breakfast
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The idea here is to get your major calorie load in earlier
in the day rather than later," says Spaulding-Albright.
"There's that old saying, 'Eat breakfast like a king, eat
lunch like a prince, and eat dinner like a pauper,'" she
says. "That's actually a help for dieters." When you eat
more of your daily calories earlier, it gives your body a
better chance of burning those calories over the course of a
day. Eating a really heavy dinner is a bad idea, she says,
because those calories have little chance of being used.
Eat five small meals a day
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Eat small, eat often. You may have heard this bit of advice
before, but it is one of the dieting maxims most easily
brushed aside in the course of a busy day, says
Spaulding-Albright. "When weight loss plateaus, which is not
unusual when you've lost a significant amount of weight,
this can sometimes help kick in some additional weight
loss," she says. "It makes you feel more satisfied and helps
deal with cravings."
Think positive thoughts
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"Always go with the dieting positives, rather than the
negatives," says Fitzgerald. "You're actively adding good
things to your life. You're eating more good foods, which
improves your overall health. You're getting daily exercise,
which improves your mood, burns calories, and makes you
stronger."
Source: WebMD
About the Author
About The Author
------------
Michael Lewis has been collecting articles and information
on Weight Loss and HGH (Human Growth Hormone) and related
health benefits. He has created and edits numerous web
sites about this subject. Michael is a staff writer for
www.ageforce.com
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