Aah, those last 5 pounds. They can be a bastard. And I relate, because I struggled with them too. Except it was more like 10 pounds. But why quibble about details?
Well, I’m here to tell you that you’re not alone. And while there is no set reason you’re stuck on those last 5 pounds, there are some common culprits.
Are one of these are holding you back?
You’re consuming hidden sugar –
I talk about hidden sugar all the time. It’s sooo boring! But the reality is that you can get lots of added sugar from healthy sounding foods. Manufacturers add sugar to everything.
You think you’re eating “natural” sugars like honey or fruit juice concentrates or low-glycemic sugars like agave or coconut sugar. But bottom line: Those are all fattening sugars. And if you don’t eat them in moderation, you’ll hold onto extra weight.
If you’re struggling with those last 5 pounds, limit your added sugar as much as possible. You can still have some whole food sugar like an apple, grapes, or a plain yogurt (which naturally contains sugar.) But keep your added sugar consumption as low as possible.
You’re getting extra calories in your coffee –
Daily coffee drinks have become routine. But your cup of coffee might provide more than you bargained for.
Are you getting your coffee with non-dairy milk? You’re likely getting added sugar. Using an artificial sweetener? These too can mess with your metabolism. Drinking a Venti? You might be adding a whole lot of extra calories to your day.
Don’t overlook your coffee when assessing your diet. It might hold the key to your extra pounds.
You’re eating more than you should at night –
Late evening can be a challenge when you’re trying to eat healthy. You probably have more free time to focus on your cravings. And watching TV or scrolling through social media triggers your temptations.
In fact we might be hardwired to crave more as it gets closer to bedtime. Some scientists believe we eat more at night to store calories before the nighttime fast. Seriously, nighttime cravings might be in our biology.
Create a personal ritual that signals the end of the eating day for you. Maybe you have a piece of fruit or a cup of tea. Or maybe you take a bath or change into your PJs. Or perhaps you light a candle. Create a comforting ritual that signals the end of eating for the day. And then stop eating!
You consider the slightest slip-up to be an excuse to cheat –
It can be so difficult to forgive yourself after a diet slip-up. And in the last 5 pounds, you’re painfully aware of how every crumb counts.
A small slip-up isn’t going to hinder your long-term goals. But if you use the slip-up as an excuse to further cheat, that’s a problem. Because if you keep eating past the slip-up you’ll really throw yourself off course. And repeat this pattern and you’ll never be able to banish those last 5 pounds.
Forgive the slip-up and move on. That is the only attitude that will bring you the success you seek.
You’re being a perfectionist –
You’re constantly seeing airbrushed pictures of scantily clad celebrities. And it’s easy to use a model of perfection to pick yourself apart.
So be honest with yourself. Do you really need to lose the weight? Remember, the scale doesn’t tell the whole story. For instance, you’ll gain weight when you gain muscle. Or when it’s that time of the month. If you really can’t assess whether those ‘last 5 pounds are real, talk to your family doctor.
Because, your body will fight against staying at a weight that’s too low for you. And with good reason. Because there are health risks to being too skinny.
You can lose those last 5 pounds.
You just need to take a closer look at your habits. There might be something lurking in your routine that’s causing the problem. And now you’ve got to be like a great detective and find it.
You might be tempted to starve yourself or go on a drastic diet plan when you feel stuck. Don’t give into temptation. Finding the pitfall in your diet might be like finding the leak in your flat tire.This might take some time. But patching that hole is the best way towards a permanent solutions.
This is certainly topical for me. I think I might be trying to achieve a weight that isn’t really sustainable because I seem to have a set point that I return to pretty quickly every time I lose that last 5 pounds. That set point is about 7 pounds heavier than where it used to be—when I ate worse and got less exercise. Now I’m 63. I never wore a bikini before (subject for another post ;-), so that’s certainly not my goal now. I know BMI isn’t everything, but mine is in the normal range. Maybe it’s time to give myself a break and accept that my body “knows” how much it wants to weigh. Thankfully, I don’t have issues such as diabetes or high blood pressure. I walked 5 miles on the beach yesterday with no problem with stamina. Do you think normal body weight baseline increases with age?
When in doubt, ask your physician. Though I will say it is really good that you’re active!
The last stone/half a stone is always the hardest to lose. One can take their eye off the ball due to being close to their goal and therefore over eat. Sometimes just switching up your exercise or eating different foods can trigger the weight loss.
The last few pounds can definitely be tricky because the reasons for a plateau can be so varied.
Some awesome things to think about when trying to reach that goal. We really do eat and drink a TON of hidden calories and sugar!
Sugar really is in EVERYTHING 🙁
Oh when I slip up I totally let that be an excuse to binge and then eat everything in sight. Not good!
So many people do.
You got me on the late night snacking! It is a habit I am trying so hard to quit. I have cut back, but really just need to stop.
I like to read these sort of articles to help on my own fitness journey but I can’t lie, I’m literally eating McDonald’s as I read this. I love the sound / no short cuts advice – it’s a lifestyle change and one for comprehensive total health!
Hey, at least you admitted the McDonalds. Take some baby steps. If you keep moving forward, you can get there!
I can agree that it is always that last bit of weight that is the hardest to lose. It is so frustrating because you are so close to your goal yet not quite there yet. Your point on being a perfectionist is really important. Sometimes, it can be hard to not see yourself as good enough compared to others. Also, I think that it is a crucial point as well that when you gain muscle you gain weight. That has been the case for me the past year so I no longer weigh myself on the scale to check my progress, rather than look at my body fat percentage and muscle mass for a more accurate insight.
I don’t weight myself either! I worry about how my clothes fit…so much more telling. And if they get tight, then I know I need to reexamine.
Ohmygawsh! Totally! Coffee, eating more in the evenings…Ugh! Thanks for this post to remind me to “watch it!”
Great tips. Those last five pounds seems to be, and always has been, the hardest for anyone to loose. I wish I only had to get rid of 5 pounds. Thanks for sharing this with us.
They are! They plagued me for years until I realized all this.
I hate it when the scale gets stuck. It never ocurred to me about hidden sugar. I think I need to read my labels better.
Totally get that. I didn’t realize that either until I started reading labels. I was so surprised.
This is great advice! I am so guilty of adding extra calories to my coffee with sugar and creamers. This is a great list, I am pinning it now!
Hidden sugars are the worst. I’ve gained weight while on chemo, which is typical for breast cancer. I also know I’ve been snacking a lot. It’s time to get back on track now that I’m feeling slightly less fatigued.
I imagine it’s so hard. I would think you want to snack because you’re exhausted. But then certain foods will make you feel more tired. I would just focus on eating in a way that gives you energy and not worrying about the rest for now.
I’m still worried about the middle 50 to be honest! I hope I have a problem like losing the last five! I will be estactic!
Baby steps. Crazy as it sounds, many of these same tips will be helpful..no matter what plateau you’re stuck at.
Hidden sugar is a big one. Most people don’t realise just how much sugar is in different things and my gosh does it all add up!!! Also not being tricked into thinking honey or maple syrup are better because they aren’t “refined sugar”. It’s all sugar!!!
i was just like this after stopping the horrible cycle of binge and purge (think 10+ years) and my digestion system was horrible. i found out it was because of my imbalanced hormones it was affecting my ability to lose weight. i now focus on whole foods and nothing processed.
Yes..it really is all about hormones. I’m so glad for you that you worked your way through all that and are in such a good place.
It’s all about checking your lifestyle and seeing what you can improve so you can finally lose those last 5 pounds. It’s awesome to be able to do so and with your tips, it’s definitely more possible! Sometimes we don’t really realize how much the little things we do affect our diets.
So True. It can be easy to overlook something small.
It is so hard! I am working on losing at least 10 more and then I will be happy.
Keep acknowledging the little accomplishments!
I never weigh myself but these are great tips for those wanting to shed those last few pounds to accomplish their goal!!
I don’t weight myself either. I just focus on how my clothes fit.
I feel so guilty with all of these. I sometimes wonder why despite of working out everyday i still gain weight. No wonder those hidden sugar are present to my daily meal. Thank you for the reminder.
Mei, I went through the same thing as you. Focusing on hidden sugar made a big difference.
This is very true, although for me I’m finding the first 5 pounds hard. I am so bad with motivation and I have no self-control which doesn’t help x
True. Getting started can be a hard one too. Just keep trying.
There are many reasons for not being able to lose that bit of wait that, like you’ve pointed out, we don’t even realise! I need to make sure I don’t eat too much late at night.
For sure..that is a big one for a lot of us.
It is crazy how much sugar is in things – even when you wouldn’t think of it as having sugar. I think that changing up your routine is good too, lots of greens 🙂
I agree. Adding as many greens as possible is a good thing.
Hidden sugars are the worst. I try to save my sugar intake for when I want a dessert. Now I read labels like crazy and put food back that containers extra sugar. No one needs sugar in mayo or salad dressing.
I’m right there with you. I was so shocked when I first started reading labels.
I have lost and gain the same 10 pounds over and over since my daughter was born two years ago! I just lost it again and am hoping to really keep it off and lose more!
Congrats on the recent success!
This is a great post. Often people get frustrated with the last 5 pounds, but you absolutely nailed why often times people struggle
Thanks Anvita!
While most are struggling to lose weight, me and my sister are struggling to gain. It seems so hard. We eat normally, like really eating without caring about calorie dosage but it’s not working. For sure it is also so important to take note of all precautions you just listed here, even if we want to gain.
Focus on gaining muscle. You’ll have much more control over that.
Ah to reading the labels on things. We just saw a “natural” ginger ale. Sure, it tasted good, but had some ridiculous amount of sugar and carbs in it–like 37, I think. Yikes! I don’t do more than steal a sip of soda here and there, so that won’t get me, but husband sure likes his ginger ale. Read first, then purchase every time.
Ahh…the word natural on a label. So many companies use it now. What the hell does it mean? It is totally unregulated which is a shame.
After baby #7 last summer I’ve struggled to take a ton of the weight off. i try not to think much about it and just eat right and exercise but its still always on my mind.
Congrats on your baby. Try to be forgiving to yourself. Though I know it isn’t always easy.
We totally need to look into what we’ve been missing with the kind of lifestyle that we have. These are all so true! I could not agree more!
I have been trying so hard this year to lose weight. It wasn’t until now that I realize where all of my calories were coming from. Coffee was my worst spot.
I cannot argue with your reasoning. I have used every little excuse that I could to cheat on a diet. I know I should stop, but that logic doesn’t help me any.
I’d love to be struggling with my “last five pounds.” However, I count my blessings, because other than my excess weight, I’m healthy, happy, and surrounded by the people I love. Can’t ask for more than that.