Here is exactly how I plan on shedding those last 5-10 pounds…
I’m sure you know what I’m talking about. In fact, most women message me about this exact problem.
You may have taken on a huge weight loss journey and are now stuck at those last 5-10 pounds. Perhaps, you had a baby, lost the majority of the weight and have 5-10 pounds left to go. Or, maybe you only ever wanted to lose 5-10 pounds but just can’t shed the weight.
It doesn’t matter how you arrived at the desire to shed those stubborn LBs because the method to lose that weight can work for all of us. Myself included.
YES, I HAVE 5-10 POUNDS I WOULD LIKE TO LOSE…
I rarely talk about weight as you know. To me, it is just a number.
Oprah has a commercial that is flashing in the front of my mind, talking about a “happy weight.” A happy weight isn’t about the appearance. It doesn’t have to be a specific number and it certainly doesn’t have to be the same for each individual. A happy weight is a range in which we feel our best. That’s where I am heading!
For the past decade, I have maintained a consistent weight (give or take a few pounds). This is a huge accomplishment for me and one a I credit my workout and meal plans for because they are maintainable long term.
Over the past 3 years, I’ve gone through 2 pregnancies. My body has gained weight, lost weight, gained weight again and lost weight again.
However, my progress has not been linear. After losing the baby weight, I gained some. I’ve gone in and out with consistency, which I know is the reason for this. It’s okay. I’m not mad about it. I am just ready to take action.
Physically, I want it. Mentally, I need it.
THE SCIENCE + NUMBERS ON HOW TO LOSE 5 TO 10 POUNDS
It’s pretty simple. There is input (the amount of calories you put into your body). And, there is output (the amount of calories we expend). There are some things in between (metabolism to mention one) that can affect this math equation, but simply put, it looks like this…
- GAIN WEIGHT: calories in > calories out
- MAINTAIN WEIGHT calories in = calories out
- LOSE WEIGHT: calories in < calories out
ANOTHER WAY TO LOOK AT IT: CREATING A DEFICIT
What we are currently doing is getting us our current results. For example, I am currently maintaining, but I want to lose fat. In order to achieve that, I am going to have to create a slight calorie deficit.
You can create a deficit in 2 ways:
- consume slightly less calories
- exercise slightly more to burn extra calories
…or a combination
HOW TO LOSE 5 TO 10 POUNDS WITH EXERCISE:
You can exercise more often, for longer or at a higher intensity level to create a greater calorie burn.
I apply a strategy of start small and then build… I do cardio add ons where a few days per week, I add 10-15 minutes of cardio onto my workouts.
A few examples you can apply (I aim for ~3x/week)
- 15 min walk or jog
- 10 min HIIT (intervals of plyometrics, sprints, etc.)
- cardio bursts incorporated into my weight training workouts (ex: 30 sec jumping jacks in between sets)
If you’re following my workout programs, I plan this out for you!
HOW TO LOSE 5 TO 10 POUNDS WITH NUTRITION:
This is where I see my greatest results! Yes, you can burn a bit more calories with workout tweaks, but nutrition is where I always see changes. Slightly decrease your calorie consumption. I want to emphasize: slightly! With both exercise and nutrition, you never want to make drastic changes. Our bodies are smart and eventually they’ll adapt, which is why we never want to be creating drastic deficits or deficits for too long.
NOTE: the most accurate way to create a slight deficit is going to be macro tracking (even just doing so for 1 week); this insight will be so informative. This is what unlocked “results” for me.
If you don’t want to try macro tracking, these may be some helpful examples:
- eating 1 carb serving less per day
- eliminating a high-calorie drink (ex: regular soda, frappuccino)
- scaling back on treats
- cooking at home > eating out
These all seem small but slight decreases is all it takes to begin chipping away at that weight.
I’m telling you – we can get there. We CAN and we WILL lose those 5 to 10 pounds if that’s your goal. This plan may seem simple and it is. What gets complicated is our execution. Too many women will read this and fail to apply it. Those who put these ideas into action will lose the weight.
Let me help you… sometimes all it takes it a plan. A plan allows someone to create the road map for you so that you can spend your time and energy on getting it done. Find a plan that feels best for you. It doesn’t have to be mine. If it is, I would highly suggest:
MACRO BOOK: because it works, even if you track for 3 days, the info in this book will blow your mind on how to tweak what you eat to see results.
The last time I used this method to shed 5-10 lbs, this was my progress. It was during a 30 day challenge last year, which is why I’m so excited about this one.
These photos are when I did the 30 day challenge + then repeated an additional 2 weeks (~45 days apart in the before/after)
Join my current challenge HERE