The Secret to Dropping that Final 10 (or the Last 5)
The Secret to Dropping that Final 10 (or the Last 5)
Ten pounds to go and you're stuck. The scale just seems to stop once
you get into that final zone and, suddenly, you're trapped--having to
either accept being a few pounds heavier than you'd like, or to
change things up a bit to see those final pounds slip away.
I like to call this last battle zone the "10-to-Go Plateau." It's
where you have to get creative and intensely committed if you're
ever going to move off this plateau and watch the scale tick farther
down. But it doesn't necessarily have to be unenjoyable and
stressful. To the contrary, this is the time to get really in tune
with your body and take total control of your weight. The level of
focus you reach at this juncture can be truly exhilarating...and
rewarding.
You see, most people become locked into, and comfortable with, their
everyday routine--the one that they used initially to reduce their
weight and improve their cardiovascular health. But the truth is
that since beginning your workouts, your body has changed. It's
become more efficient, so the routine that once seemed like a killer
now burns fewer calories. At best, that level of activity helps to
maintain your current weight and fitness level, but it does nothing
to move you off the 10-pounds-to-go plateau.
Here's the good news: you're not trapped on this plateau with no way
out. Reaching your weight loss goal simply requires that you mix up
your workout routine and what you eat. It means recommitting to an
exercise program and stepping outside of your comfort zone once in a
while. You have to be just as ambitious and persistent about your
diet and exercise now as you were at the start of your weight loss
program--especially if you've gotten lazy in some areas since
beginning.
One of the most powerful pieces of advice I can give is this:
learning how to adjust the intensity of your workout throughout the
week can have enormous benefits that are more than just weight-
related. It will keep you (and your body) from feeling you're in a
rut, and will increase your fitness level, mood, and motivation to
stay on top of all your goals.
Think about each week as being divided into certain phases that you
enter on various days of the week. Have at least one day, preferably
two, when you step outside your comfort zone and take your workout
to a harder level. For example, spend 10 more minutes on an
elliptical machine or add a steeper incline, incorporate fast-paced
sprints into your usual run or swim, or go to a high-cardio Spinning
class that you know is tough. I call these my "power days." They
challenge me physically and mentally! Aim to do something different
each power day, as this will get your body to shout, "Whoa, this is
something new!" And it will have to work a little harder--expend a
few more calories--to get the job done.
Then try to have two or three days where you do your moderate,
or "normal," level of activity. These are the days when you stay
closer to your comfort zone without either over-exerting yourself or
falling short of getting a full workout in. And finally, always have
one day when you enter a relaxed phase and let your body recover. On
these days, you can go for a walk or do a low-intensity yoga class.
The goal on these days is to be as relaxed as possible--deep in your
comfort zone--so that you can ultimately get through those other,
more intense days and reach new heights in your weight and fitness
goals.
Here's a few more tips to breaking that barrier and waving that
plateau goodbye:
Opt for a class where you might be inspired to work harder by the
other people around you. Try one you've never done before and
surprise your body!
Don't let your music selections become as routine as your workout.
Cycle out the old for a new set of songs, adding faster or more
inspiring tunes that get your body moving. Today's popular music
technologies like iTunes make finding and storing new music easy.
Find creative ways of maximizing how many calories you use up a day.
Take a 20-minute power walk after lunch or when you hit that 4 p.m.
slump, or, in the least, get up from your office desk and stretch
every hour. Have a three-hour layover in an airport? Don't just sit
down and watch other people; rent a luggage cart and explore the
concourses on your feet.
I can't help repeating myself here, but I know people forget: be
sure to incorporate strength training into your aerobic training.
Adding weights will also boost metabolism and help tone your body
further. You can drop for a set of 10 push-ups or do a series of
lunges any time of day, and in just about any setting--your office,
your living room, your kitchen! It's not so much about how and when
to do it, it's just about doing it.
And finally, consider a food and exercise journal. One of the
reasons my "Project: YOU!" test group was so successful was because
they kept a daily food journal. Each person recorded what they ate,
what time they ate, and how they felt before and after. You can do
the same. Then, when you look back at your journal and study what
you've written, you'll surely find ways to get rid of the "routine."
Your entries might surprise you...and get you to see exactly where to
make the minor adjustments to start welcoming the rewards on the
other side of the plateau.
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