Plateau busters for those last ten lbs.

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But, if you REALLY have some more pounds to go, here are ten strategies you can use - try one or any combination - to melt the last 10 pounds.1. *ADD Calories*Not a typo. Adding calories may be just what your body needs to take OFF those last stubborn pounds. When you drastically reduce the amount of food you consume (like when you're on a very restricteddiet), your body goes into starvation mode.Your body doesn't know it's trying to lose weight, so it starts burning the calories you're taking in more efficiently to MINIMIZE weight loss. If you're eating 1,000 - 1,200 calories a day, you're asking forlow energy, deprivation followed by overeating, and a weight-gain rebound, most of it fat. Try increasing your caloric intake by 200 calories a day, and see what happens.2. *Lift Pounds To Drop Pounds*Too many people are cardio-happy, and they skip strength training - the absolute KEY for long term weight loss, vibrant health, and a great looking body. I can't stress this enough: muscle is your most metabolicallyactive tissue, so it uses more calories to sustain itself. So for every pound of muscle you put on, you automatically burn an extra 40-50 calories a day.If you're too pooped to stay on the treadmill, strength training allows you to continue working out. Compound movements - moves that involve more than one joint, such as squats, lunges, bench presses -with free weights (dumbbells & barbells) is best. And since compound exercises use so much muscle to perform the exercise, you burn more calories than if you were to do, say, machines. Get stronger, faster too.3. *Take A Walk Before Dinner*Or lunch, or breakfast. A pre-meal workout is a great appetite suppressor. Even a brisk walk around the block can do the trick. It's hard to be hungry when your metabolism is up.4. *Go Back To The Drawing Board*Many weight-losers, when they get closest to their goal weight, start slacking off. If you want to get those last 10 lb. off for good, now would be a good time to record everything you put in your mouthover the course of a few days. Let me ask you this: WHY WOULD YOU WANT TO BLOW YOUR HARD-EARNED EFFORTS ANYWAY?5. *ADD Fat*This isn't a typo, either. This may fly against everything you've ever read, heard, or seen, but fat is a NECESSITY. It's a concentrated source of energy, and it helps you feel fuller longer. A slice or twoof avocado on your sandwich or a small handful of nuts may keep you from overeating at your next meal - and keep the weight coming off.CAUTION: Don't fall for the "fat-free" processed food fraud. Most products are actually higher in calories than their full-fat counterparts - they replace the fat with gobs of sugars - and you might wolf down2-3 times the serving size to be satisfied.6. *Go For The Calorie Burn*Have you been heeding the advice that longer, lower-intensity exercise sessions burn more fat? That may be why the scale isn't moving for you.When you're trying to lose weight, YOU'RE TRYING TO BURN CALORIES, AND THE MOST YOU POSSIBLY CAN AT THAT. If you double your exercise intensity, you double the rate at which you burn calories. Add an incline to your treadmill workouts, and make it a point to pump iron.7. *Eat Smaller Meals More Often*Eating at regular intervals keeps your blood sugar levels stable, energy is high, and it's easier to stick to a lower-calorie diet. And, it's a great way to shrink your stomach. Eating 1-3 large meals a daystretches out your stomach, which means the same amount of food soon won't be as satisfying - and then you eat more. Scale won't budge, and may even start to creep up.8. *Become A Calorie Nibbler*Burning calories goes beyond what you do in athletic shoes and sweats. New research shows that people who fidget, move around, and change position more often burn hundreds of extra calories a day. You've heard it before: take the stairs, park far away, etc.9. *Quit Sabotaging Yourself*Arguably the biggest obstacle to losing those last few pounds is YOU. People blame all kinds of things for their excess weight. Truth is, they wouldn't know what to do if that excuse wasn't there. I talked with a client yesterday who can see herself already at her goal weight, happy, confident, energetic, and beautiful. As if she were there NOW. Always keep this mental picture in your mind, and you will achieve your goal.10. *Don't Cut Calories, Re-Distribute Them*When do you eat the most calories? Most people eat them at dinner time.But why do you want to fuel up when you're slowing down for the day? Eat the same amount of calories, but take in more calories earlier in the day and taper off at night. Chances are, by eating morecalories early on, you'll feel more energetic and you'll move more - burningmore calories - during the day.

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