Are you struggling with that last bit of fat that seems to be hiding your poolside six-pack or causing the slightest muffin-top that is sure to ruin your daisy duke summer look? Feel like giving up? Don’t! This could be the time to really kick it into high gear and break through that plateau barrier…because that next stage of weight loss is likely just a short time away.

Tips – How to lose the last layer of fat

Homeostasis

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Understand that this plateau is normal and the body will do whatever it can from a cellular level to keep you where it is comfortable.  It’s nature intended and at one time in our distant past we needed to preserve the fat (energy) for survival until the next meal.  Also, once you lose a certain amount of weight, your body begins to become accustomed to performing regular bodily functions on a certain amount of calories, meaning, if you have been living on a 1500 calorie diet, your body will run its course on that amount, and maintain that weight.  So, stick with it and break the plateau for good with a new kick-start program.  

Diet

I am sure you are someone who has been working at attaining that fit physique for a considerable amount of time, so I can also be sure you are well aware of what choices of foods are best for attaining that svelte to-die-for physique.  It is likely the time to really crack down and look at your food choices over the last few months.  Know that at this point, there is no room for moderation of “fun” foods and drinks; meaning alcohol, nacho chips, ice cream and the likes thereof. 

Your choices of foods need to be: lean proteins prepared with herbs and not marinades; salads of mixed veggies seasoned with herbs, plant oils and freshly squeezed lemon; clean complex carbs such as brown rice and quinoa; healthy fats such as flax meal and avocado (but in small amounts!); and a lot of water (at least half your body weight in ounces).

Exercise

Want your body to be a fat burning machine? Then you need to be exercising on most days of the week and it needs to be a combined effort of strength training, cardio and some form of stretching or yoga.  Take a look at your journals and be honest with yourself, regarding how often you are engaging in physical activity.  Being consistent is a big factor to losing that last layer!     

If you have been doing the same type of workout for more than 4-6 weeks (which is a long time honestly) then try something completely different such as hula-hooping (yes, there are workouts out there!), plyometrics, sprints or High Intensity Interval Training (HIIT).

What You Can Do Now

-Start keeping a journal- you will not know where you have been and what has or has not worked.

-Get rid of the cheat days and meals – they will only sabotage you at this point.

-No more alcohol – pour some water and sliced cucumbers in a fun glass instead.

-Pick up the weights – ladies, please do this because you will love what your body will transform into.

-Try something different with your workouts – such as High Intensity Interval Training (be sure to consult with a certified personal trainer on new workouts before adding them to your workout library).

-Check in with yourself -(or even better a certified personal trainer and Registered Dietitian) everyday and be honest about how well you did and how much better you will do tomorrow.

Any comments? Spill it in the comments below as to what you thought you were doing right and what you are going to do NOW! If you need guidance, don’t hesitate to ask questions here or email me!

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And they can do the same for you.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

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Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans