How to get rid of those annoying “last 5” pounds

a woman looking to lose weight
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There are lots of different ways to lose weight, but if you’re looking to get rid of those last 5 pounds, you may need to be a little more strategic. Here are a few tips that can help:

1. Change your diet

If you’ve been on a diet for a few weeks or months now, it is time to change things up.

Your body adapts to everything you do and everything you consume. In regards to food intake, reducing your calories only works for so long before you need to reduce them again. This is because your metabolism slows down and the caloric deficit becomes your new maintenance calories, and this means that you’ll need to eat even less.

You may need to make a large change all at once in order for your weight loss efforts to be effective again. Learn more about meal planning and calorie counting here.

2. Re-evaluate your activity level

When people start their weight loss journey, they are normally more active than they are a few weeks down the line. This is why it’s important to re-evaluate your activity level and ask yourself a few questions:

  1. Am I less active now than I was at the start?
  2. Have I become more sedentary?

If you’ve answered yes to any of the above, then it is likely that you’re no longer burning enough calories per day. This can cause a plateau in weight loss.

On top of that, calories are calculated using your activity factor. So, if you were more active than you are now, then your calories should have been reduced accordingly.

Learn more about calorie calculations here.

3. Try HIIT training

Cardiovascular exercise is very important and it can help with your weight loss in a variety of ways. You can learn more about the low-intensity vs high-intensity here.

However, if you’ve been doing one type of exercise or sticking to the same routine then your body has probably adapted by now. It’s important to change up the routine or exercise type every 3-4 weeks.

For example, rather than performing a 30-minute jog every day, why don’t you try including a HIIT workout every 2-3 days? This way, you’ll shock the body and get it out of its comfort zone in no time.

Download a FREE 30-day HIIT workout challenge here.

4. Try weight training

trainers for HIIT

If weight loss is slower than expected, it could be due to the fact that you are not building muscle mass with your workouts. The more lean muscle tissue you have, the faster your weight will reduce itself because this type of tissue burns fat. If weight loss has stalled out completely for more than one week, you should take some time off from aerobic exercise and do weight-lifting instead. Do 3 sets of 8-10 reps using weights that are around 70% of the maximum weight you can lift.

If you’ve never done weight-training before, it is best that you speak to someone who has experience with weight lifting and get some guidance on the best weight-training exercises for losing weight (and toning up). If weight training is something you’re already familiar with, try increasing the amount of weight you’re lifting by 10% every 2 weeks to ensure that your muscles are getting bigger and stronger.

5. Sleep more

If weight loss has stalled despite all of your efforts, it could be due to the fact that you’re not getting enough sleep. This is because during sleep, your body produces a hormone called leptin which suppresses hunger. If you’re not getting enough sleep, leptin levels will drop and this will cause you to feel hungrier than usual. On top of that, when you’re tired, you’re also more likely to get more cravings for sugary snacks to get the energy you need to compensate for the lack of sleep.

Make sure you’re getting 7-8 hours of quality sleep every night for optimum health and weight loss.

6. Start cooking at home instead of eating out all the time

Eating out can be quite expensive for your weight loss efforts. Not to mention that it is unhealthy too, especially if you order something fried or full of carbs. If weight loss has stalled out completely and you’re not cooking at home anymore, then it might be time to start again. Eating at home will save you money over the long run, even if you eat the same food as before (because restaurants tend to charge more than necessary). It will also help keep weight gain at bay because by cooking yourself, you won’t have any mystery ingredients which could derail weight loss efforts.

7. Drink enough water throughout the day

If weight loss has stalled despite all your best efforts, one possible reason could be dehydration . A lack of fluids is associated with weight gain and weight loss is reliant on water weight. When you don’t drink enough water throughout the day, you could be putting yourself at risk of muscle cramps and fatigue too.

The currently recommended amount for weight loss is around 8 glasses of water per day (64 ounces). However, there’s no such thing as a magic number because everyone is different. You should monitor your weight loss efforts and make sure you drink enough to lose weight effectively.

8. Try intermittent fasting

Intermittent fasting helps weight loss in several ways: it keeps cravings under control and preserves muscles by tapping into fat stores for energy rather than carbs or protein from food. Check out our guide on intermittent fasting here.

9. Avoid eating late at night

There is a lot of controversy about this concept, and there are two sides to it.

Firstly, your weight loss may have stalled because of the times at which you eat. Your metabolism slows down when you are sleeping, so when you consume things at night time just before you go to bed, then your body may not be able to digest and burn off all the calories that you’ve consumed.

On the other hand, if you’ve been able to remain within your total daily calories (including your night time snack) then you should be fine. Despite the slower metabolism, your body will still be in a caloric deficit.

However, if your weight loss has stalled and you are the kind of person who enjoys a night time snack, then you may consider having the snack a little earlier in the day.


It can be hard to lose weight, but these nine tips will help you get rid of those last 5 pounds. If weight loss is something that’s been on your mind, make sure to follow these steps and see if they work for you!

Which tip do you think has the most impact? Let us know in the comments below.

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