Nutritionists Reveal How to Lose Those Last 10 Pounds

Losing that last bit of weight is more about making a commitment to healthful eating than experimenting with fad diets or quick fixes. Anushka Garnier says, “A positive and healthy attitude towards weight loss and maintenance is essential in winning this battle.” She suggests consulting a professional, taking time to do research and recognising what’s realistically achievable in your life, otherwise, it will feel like a chore.

If you are really committed to losing the last 10 pounds Melanie Sinclair says, “Alcohol is a no-no!” Drinking booze spikes our estrogen, which can lead to weight gain. In addition, it’s really hard for our bodies to burn fat while constantly trying to metabolize alcohol, which our liver will always prioritize over burning fat.

Elizabeth Monaghan stresses the importance of avoiding processed foods. Processed foods can be high in unwanted salt and sugar, as well as often being stripped of the nourishing qualities our systems need (think fibre, vitamins and minerals). Plus, processed foods often make us reach for soft drinks. Even diet soft drinks with no calories aren’t a wise choice. Monaghan says, “Why fill our system with highly processed liquid that has no nutritional value?”.

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Healthy fats — such as those found in avocado, Greek yoghurt, eggs, nuts and seeds — are a key component in weight loss. Anushka Garnier says, “Fat is one of the three macronutrients our bodies need to function properly, so fat is not only beneficial, it is essential.” Fat helps the body absorb vitamins a, d, e and k, in addition to helping you feel full, therefore preventing you from overeating.

The collection of microbes living in the gastrointestinal tract is referred to as the gut microbiome. Elizabeth Monaghan explains that if it is addressed and supported, a healthy gut microbiome can be responsible for a better metabolism, stronger immune system and, ultimately, our weight. This overlooked part of the human body needs a range of nutrient-dense foods, diversity of vegetables, limited caffeine and absolutely no sugar in order to thrive.

Read more: 10 things to know before you try losing weight.

When the body doesn’t have to break down carbohydrates, it moves on to breaking down fat and protein. While this is an important factor in losing weight and can greatly assist in dropping the last 10 pounds, Anushka Garnier explains that carbohydrates are macronutrients and including some into your diet is essential. Choose complex carbohydrates (healthy carbs) like brown rice, whole grains and legumes, which will steady blood sugar levels and keep you satiated for longer, instead of providing quick spurts of energy the way refined white carbs do.

Instead of obsessing about calories, eat properly prepared meals at home. Elizabeth Monaghan says, “Counting calories may not be worth the time and focus. It’s more important to have quality foods on your menu than knowing their caloric content.” She suggests eating a diverse selection of healthy vegetables, small amounts of fruit, some protein, good healthy fats and few grains.

See more: 10 vegetables that are not as healthy as you think.

Melanie Sinclair states, “The last meal of the day should be eaten not too long after the sun goes down because as melatonin (our sleep hormone) rises, our digestive capacity reduces.” Anushka Garnier also suggests bulking up with water before bedtime, even if it means a few extra visits to the bathroom overnight.

The most important part of a healthy diet is drinking enough clean, filtered water. Elizabeth Monaghan explains, “As a society, we are obliviously dehydrated … Sometimes when the body craves food, it is really just needing hydration. Try a glass of fresh clean water first — see if that quells the craving.”

Starving yourself will result in the opposite desired outcome. Anushka Garnier explains that not eating enough sends our body into starvation mode, which causes it to hold onto (and not breakdown) the nourishment it does receive. The result? Fat stores. Instead, try eating foods that will melt fat away.

Nutritionists typically don’t recommend skipping meals. Melanie Sinclair believes that if you are eating wholesome foods, getting enough sleep and practising self-care, your appetite will regulate and you should be able to eat when you’re hungry. If you find yourself waking up absolutely ravenous, "it is likely you are relying on carbohydrates for energy and are on the carb rollercoaster, which makes it near impossible to burn fat.” The goal is for our bodies to utilize fat stores when there is no glucose in the bloodstream. In regards to fasting, Anushka Garnier explains that “…it will not help in losing weight at this crucial time. It will have the opposite effect, so eat clean, well and often.”

Most of us reach for low-fat and fat-free foods thinking they will help us reach our weight loss goals but in fact, these types of ‘health foods’ are marketed as being much healthier than they actually are. Fat is essential and Elizabeth Monaghan asserts, “Usually fat-free does not taste as yummy as full fat, so to enhance the fat-free product, the manufacturers add sugar — which we now know adds to weight gain.”

Muesli is a major offender. While muesli contains some healthy ingredients (think nuts and seeds) it is a huge hit of carbohydrate in one sitting. Added to that, people often eat it topped with flavoured (i.e. sweetened) yoghurt. Melanie Sinclair explains, “Our bodies can’t handle too much glucose in the bloodstream, so the pancreas works hard to secrete insulin, which is responsible for taking the glucose out of the bloodstream. After sending it to the brain and other cells around the body, the rest gets stored as fat.”

One of Melanie Sinclair’s favourite treats is ‘banana nice cream’ — a delicious replacement for regular ice cream. Simply blend up ripe frozen bananas until they form a consistency like ice cream. Add ingredients like nut butter or cacao nibs. Another sweet treat is buckwheat pancakes, which Sinclair suggests you can top with bacon and banana or berries and coconut yoghurt.

Forget about using large dinner plates and instead use lunch size plates. Elizabeth Monaghan says, “Psychologically, seeing full plates makes us feel more satiated.” This is a great way to control portions and still feel satisfied.

Jumping on and off the scale too frequently can cause undue stress. Elizabeth Monaghan recommends avoiding scales altogether. With stress comes an increase in cortisol release (this is known as the stress hormone), which results in an oversupply of glucose. This sends signals to the body to store fat. Instead of focusing on the numbers on your scale, judge your progress by the way your clothes fit.

Doing bursts of high-intensity training helps burn fat fast. High-intensity interval training (HIIT) workouts require you to give 100 per cent effort through really intense bursts of exercise, followed by a brief period of downtime or resting activity. HIIT increases metabolism, burns fat and gets you fit faster. Anushka Garnier suggests “doing your lunges, squats, sit ups and crunches before hitting the elliptical or treadmill.”

See more: 15 tricks to make going to the gym so much easier.

Elizabeth Monaghan talks about the importance of what she calls, “anchoring the blood sugar” — by this she means keeping blood sugar at a constant in the bloodstream, instead of the roller coaster effect of spiking insulin. A great way to do this is by careful portion control and eating healthy fats. In addition to eating low GI foods, the amount you eat has a great impact on overall blood-glucose levels. So, instead of eating a whole apple as a snack, have half now and the other half a bit later. You can also easily include good fats like fish oils from fresh fish, omega-3s in microalgae and various seeds and nuts, such as walnuts.

Anushka Garnier encourages clients to consider how active their lifestyles are — if your job is physically demanding or you exercise regularly, you can afford to snack a bit more. If your days are more sedentary, snack less. Be aware of the relationship between your intake of calories and your expenditure of energy. Either way, don’t go overboard on snacks, even on the good stuff.

Elizabeth Monaghan stresses the significance of avoiding gimmicky foods sold as weight-loss products. For example, rice cakes. Monaghan explains that these innocuous-seeming crackers are, “high on the glycemic index, spike blood glucose levels and send a message to the brain for the body to store fat.”

Regardless of your weight-loss journey, boost your confidence with these body-positive tips.