If you’re having a problem shedding those last ten pounds, you’re normal. I’ve met many people who have the same problem. If you know how many calories you’ll need to reduce to lose those ten pounds, it will help you to handle this issue. 35,000 calories are between you and your target weight. If you think about this number, you will find that those last ten pounds can be shed easily through a slight change in your lifestyle.
If you truly desire to lose those remaining ten pounds and change a few of your regular habits, you can reach your target.
I’ve met many people who face a similar problem at this point, and they’re always asking for my tips as a dietician. So, here are seven tips to help you lose those final ten pounds:

• Exercise is very important to the whole body. In addition, it’s very helpful in the weight loss process. You know that, even at rest, muscle burns calories more efficiently than fat does. Hence, my tip for you is: Try lifting weights, and if you have trouble lifting weights, try swimming or yoga.

• Always aim for better health, not better looks. Thinking long term will help you to take care of your food regimen in a more consistent manner. If too much of your focus is on body shape, in time you’ll concentrate too much on your appearance, fall away from your diet and begin to regain those stubborn pounds you worked so hard to shed.

• Try to see a dietician to help you in managing your diet; you may forget many calories hidden in the foods you eat, e.g., how many hidden calories are in the sodas you used to drink per day.

• There are some important points that you have to know before you start your diet, one of them being the number of calories your body needs just to function normally, called the resting metabolic rate (RMR). You shouldn’t consume 2,000 calories when you’re dieting if you only need 1,800. Moreover, your calories total is highly dependent upon your size and gender. In addition, if you’re exercising and performing strenuous workouts, your body will require many more calories than the RMR. But how do you know your RMR? The RMR is not a fixed number to be followed or easily calculated; it requires complex instruments and trained people to measure it. For this you must contact a clinic or hospital in your area and ask for their help. You can also speak with a dietician who can accurately estimate the value based upon your size, gender, weight, height, and other measures. Or, check free RMR calculators on web. If you’re going to go this route, try many RMR calculators to obtain an approximate accurate value. Bear in mind, however, that these numbers are roughly calculated and are not accurate as highly integrated equipment.

• Another important point is to remember to take the majority of your calories at the proper time of day, which is morning. This path gives food calories enough time to be burned throughout the day. Avoid ingesting too many calories in a heavy dinner, as it will be difficult for your body to burn them. And always hold fast to the truth in an age old saying, “Eat breakfast like a king, eat lunch like a prince, and eat dinner like a pauper.”

• My next tip for you is to eat mini meals of low calories in between regular meals. This will help you to lose the pounds you like. It will support you and always keep your stomach filled, so it can’t hold as much food as it used to. This will also keep you away from starvation and help you to overcome the desire to eat a high-calorie food.

• Finally, my last tip for you is to think positively and refrain from negative thoughts. Eating good foods and getting daily exercise will refresh your mode, improve your body shape and reduce calorie intake, which will help you immeasurably to lose those last ten pounds.

Dr. Peter Sanders
Nutritionist & dietitian