Stay Focused To Tackle Those Last 10 Pounds
Focusing On Behavior, Rather Than Weight, Might Help
(ARA) - Those last 10 pounds you need to lose are the equivalent of somewhere around mile 20 in a marathon.

It's that point where you're most inclined to "hit the wall" -- that plateau where you're not that far from your goal, but you fear you just won't be able to complete that last leg. Take a tip from long-distance runners: a little extra mental preparation can help you sprint across that finish line with confidence and pride.

Kelly Brownell, the director of the Yale Center for Eating and Weight Disorders, suggests focusing on your behaviors rather than your weight.

"Instead of over-scrutinizing those last 10 pounds, look at the big picture of all the positive changes you're made so far," Brownell said. "Applaud yourself for continuing to make smart food choices, moving your body more every day, and having the right mental attitude for success."

"Keep your expectations realistic," said Lisa Talamini, chief nutritionist and program director for Jenny Craig, Inc. "Those last 10 pounds are often the most difficult to lose and won't come off as quickly as the first 10 did.

"Take a moment and revisit your reasons for losing weight," Talamini said. "Ask yourself -- why did you initially choose your desired weight? Have you already achieved what you want, in terms of your health and appearance? Or will losing 10 more pounds help you realize those benefits?"

If you decide you look and feel just fine where you are -- congratulations! Celebrate your achievement, and start immediately maintaining your new, healthy lifestyle.

If you'd still like to shed those last few pounds, however, Talamini suggests you focus on short-term eating and exercise goals to keep you inspired along the way.

Pay attention to your portions. Spot-check your servings at each meal to make sure you're not experiencing "portion creep." Remember that restaurant servings are often two to three times larger than what you should consume, so don't forget that doggie bag!

Exercise your options. You may be getting bored with your current fitness routine -- and your body may have become a little too adjusted to it. Try increasing the intensity, duration or frequency of what you enjoy doing now. Or cross-train to challenge new muscles and burn more calories, by incorporating a good variety of cardio, resistance and stretching activities.

Break it up. The 2005 Dietary Guidelines recommend up to 60 to 90 minutes of physical activity per day to prevent weight regain. The good news is that all moderate movement counts, so you can accumulate your daily quota by playing catch with your kids, gardening, running around with your grandchildren at the park, or enjoying your weekly tennis game. Also, feel free to break up your more structured exercise -- such as walking -- into smaller, manageable bouts throughout the day so that you can fit fitness into even the busiest of schedules.

Rely on a little (more) help from your friends. Continue to surround yourself with a positive, supportive entourage. Some of the pals who encouraged you at the beginning of your weight-loss journey may be telling you that you "look great now" and "don't need to lose another pound." While this is nice to hear, pay more heed to the advice of better-intentioned friends who will help keep you focused on your goals.

Courtesy of ARA Content

I just dug into this maintenance thread tonight because DH is in the basement where it's cool but only has one comfy seat. There's some really good information here! Thanks for this (any many others) thread!

This is a very well written article. I still have a ways to go before being concerned about the last 10 pounds, but I was thinking about it just this morning. Some of the things suggested here came to my mind too. One of which is to change the routine a little. One of the mistakes I made a few years ago when I had lost all my weight was to decide to change from running and focus on weight lifting. I simply didn't enjoy weight lifting as much and the end result was that I stopped doing both all together. I'll be more inclined to add something different in addtion to my running rather than just change.

I am so happy you are already thinking about those last 10 pounds and formulating strategies. They are a bear! And maintaining must really been given more thought than what I had put into it.