Need up to 30 seconds to load.
one of the most frustrating things to
deal with when getting leaner are those
last 10 pounds of stubborn body fat that
simply won't go away and these are
usually in the worst areas such as your
lower abs or your love handles and i've
actually seen guys give up on losing
this body fat because everything they've
tried has completely failed if that's
you or if you're someone doing a fat
loss phase and you want to learn how to
deal with this
in this video i'm going to share with
you five things you need to know to
finally get rid of these last 10 pounds
of stubborn body fat and reach your goal
physique so diving into the first thing
you need to know which is that your
approach may need to become more
restrictive and unsustainable for a
period of time when it comes to losing
body fat i'm a really big fan of
flexibility i like the 80 20 rule where
80 percent of your calories come from
whole healthy unprocessed foods and then
20 can come from more processed foods
eating out packaged foods ordering and
whatever you like and this rule works
great for long-term sustainability but
if you're stuck and you can't lose those
last eight to ten pounds and you're not
sure what to do we may need to break
this rule and there are two reasons for
this first when you look at the 80 20
the 80 side is pretty much in your
control those are all single ingredient
foods unprocessed foods and there's not
that much variety there so you can
actually measure them out you can track
them not a big deal but if you look at
the 20 side this is where you're not
really sure about the ingredients the
chef in the restaurant can easily add a
couple of tablespoons of oil and you
wouldn't even know it and then on the
other hand you have packaged foods which
also the label can be off by up to 20
so you're not really in control what's
going on there so instead of the 80 20
where there's a bunch of vagueness you
could go with a 90 10 rule or 95 5 rule
temporarily to tighten things up and
gain more control over your food intake
because it does boil down to creating a
calorie deficit and that 20
where you're not really sure could be
enough to get you out of a calorie
deficit and then you're basically stuck
now the second reason you might want to
break the 80 20 rule is when your
overall calories are quite low with a
low calorie budget you're really dealing
with trade-offs you have to ask yourself
is it worth spending 20 of my total
calories on these processed foods and
indulgences if you know that you're
going to be hungry and that you're going
to be tempted to overeat and on the
other hand you could spend more of those
calories on fruits vegetables and very
filling options which might not be as
appealing but at least you're not hungry
at some point when you're dieting it's a
question do you want to be bored or do
you want to be hungry i choose to be
bored every single time and i know
people will say well there are these low
calorie recipes mario you can use
artificial sweeteners and that's great
if that works for you but i've also seen
that make people want to overeat because
even though the recipe is low calorie
the food is still very tempting and
delicious and they just keep eating more
and more and eventually go over their
calorie budget so i recommend if you're
having a hard time with these last 10
pounds simplify your diet reduce the
variety focus on a consistent routine
with your food choices with your meals
with hitting that like button and that's
going to reveal patterns and you'll be
able to see exactly what's wrong so you
can make the adjustments and break
through this plateau and a lot of guys
get a little bit spoiled when they're
for example going from 26 body fat down
to 18 because they're getting used to
being able to make mistakes there's a
bunch of stuff happening in the weekends
there are some snacks they're not
accounted for there are some tracking
errors and they still get to their goal
but when they are at 18 percent body fat
and when i get down to twelve percent
body fat then they're trying to do the
same thing and it doesn't work anymore
and that's the reality you need to be a
lot more dialed in if you miss hitting
the like button once or twice that's
gonna cost you a lot of progress and
some of these things that i'm talking
about tightening things up going into a
bit more restrictive of an approach
those are temporary measures you do them
knowing that they are not sustainable
long-term and it's okay to do things
that are not sustainable long-term
temporarily to hit a goal and then later
on you can move to something else that's
how being in a calorie deficit works you
run that deficit until you get to your
goal and then you go up to maintenance
calories or maybe even do a lean bulk
now the second thing you really need to
focus on to get rid of those last 10
pounds is to double down on your
accuracy what i mean by this is that a
lot of people forget that using an app
like myfitnesspal to track your calories
and macros is a skill like any other you
can be really good at it or you can be
terrible at it and what i see happen a
lot is someone is going to go out
they're going to have a burger they're
going to open my fitness spell and
they're going to search for burger and
then pick the first item that pops up or
they're going to try to find the burger
that has the lowest calories in the
search results and log that and this is
how you end up in those situations where
you think you're eating 1200 calories
and not making any progress and whether
this is happening consciously or
unconsciously these mistakes will cost
you a lot of progress and cause a lot of
frustration and if you're down to those
lost 10 pounds and you're not seeing
progress precision needs to be your
priority i recommend breaking down your
meals into ingredients and logging those
making sure you're weighing things out
whenever possible especially when you're
at home and dealing with your staple
foods and things that you eat on a
regular basis there's really no excuse
for not having those accurately logged
and accounted for and you're eating out
try to overestimate a little bit if
you're losing weight too fast you can
always adjust afterwards and if you're
not sure about a certain item you can
double check it on a third-party website
one of my favorite ones is nutrition
data self this is where you can search
for it you can see if the calories match
with what you're seeing in my fitness
spell and that way you can also improve
your accuracy at the end of the day when
you're struggling with these last bits
of body fat a little bit of accuracy a
little bit of attention more engagement
really pays off to avoid the frustration
and to get this done as soon as possible
now the third thing that becomes really
important when you're dealing with these
last 5-10 pounds is a high amount of
activity and look i understand that diet
is the most important part when it comes
to losing body fat that's how you
primarily credit calorie deficit and
that's pretty clear but there are two
main issues here with having low
activity levels the first one and most
people don't know this is that low
activity levels lead to lower certainty
signaling for meals which is a really
big deal when you're in a calorie
deficit so in other words if you're
increasing your activity levels that
will improve your appetite control it
will help you be fuller and help you
stay in a calorie deficit second because
you're down to those last 10 pounds of
body fat your calories are going to be
pretty low depending on how adaptive
your metabolism really is and with those
low calories now that can affect your
gym performance it can affect your
well-being your sleep and general
sustainability and consistency and this
is why i recommend walking 10 000 steps
per day up to 15 000 steps per day when
you're dealing with those lost 10 pounds
of stubborn body fat this will allow you
to eat more while continuing to lose
body fat which will of course improve
your gym performance which can lead to a
better body composition and in general
will make the whole thing a lot more
sustainable now the fourth thing you
need to know about losing these last 10
pounds is that it can be quite a roller
coaster when it comes to measuring
progress and i've seen this firsthand my
body is generally not prone to retaining
water but still when i'm down to those
last five six pounds i can really hold
on to a certain weight for multiple
weeks until i see that quote-unquote
whoosh effect and then finally normalize
and drop down so if i didn't trust the
process i would have freaked out and
made a lot of mistakes and we tend to
forget that now our bodies are primarily
made out of water and a shift of half a
percent or one percent in body water can
really show up a lot on the scale and
then we have a high sodium meal we have
a bad night of sleep there's more stress
potentially there's some travel maybe
some changes in an environment and then
we eat a higher carbohydrate meal and of
course we store four or 500 grams of
muscle glycogen in our body and one gram
of glycogen stores three grams of water
with it so that can affect the scale a
lot then we have our bowel movements
which can be quite irregular if you're
going to a lower calorie intake despite
the fiber despite the higher water
intake so all that is to say that my
recommendation is to not get emotionally
attached to either the lows or the highs
it really doesn't matter what the scale
says even if you start getting lows
every single day for a whole week it
doesn't matter you should not allow your
emotional state to be controlled by the
number on the scale because as soon as
you get the next high after those
multiple lows you're gonna feel bad so
in general it's best to think of
yourself as you're in data collection
mode you're looking at multiple weeks
three to four weeks of averages and then
you can start making some quality
decisions now the fifth thing that i
have to point out is that you should be
mentally prepared to lose more than 10
pounds based on my experience most
people underestimate their body fat
percentage and they overestimate how
much muscle they have so 10 pounds
quickly turns into 20 could even be 30
and if you cannot see your abs right now
at all no matter the lighting no matter
the angle and there's quite a bit of
body fat there it's definitely more than
10 pounds to lose and this is why a
program of getting shredded in five
weeks or six weeks is really just a
bunch of nonsense and marketing and if
you go into that and then you start the
program five weeks then you realize
nowhere near the goal that can be pretty
disappointing so it's important to have
realistic expectations take your time
allow your body to change do this
properly there is no rush if you're not
a competitor what's the point of trying
to force this make sure you're making
steady progress and that you also have
an exit strategy so not just reaching a
goal and staying there for a day and
then gaining 15 pounds in two weeks and
in fact being able to stay there
remaining in control making sure you can
maintain it if you wanted to and then if
you want to settle at a different body
fat percentage again you're in control
that's what it means to have an exit
strategy and to really turn this into a
lifestyle now what's going to help with
that is making sure you hit that
subscribe button below notifications by
hitting the bell icon details for
coaching if you want to work with me on
description below also leaving another
helpful video here for you at the end so
check out that video and i'm gonna see
you right there
![How to lose the LAST 10 pounds [7 Expert Tips]](https://i.ytimg.com/vi/nADEBE6ht9g/mqdefault.jpg)
![5 Expert Secrets To Losing The Last 10 Pounds [These ACTUALLY Work]](https://i.ytimg.com/vi/M_m6wSrpXEs/mqdefault.jpg)
