Losing Those Last Few Stubborn Pounds on the Dukan Diet
This is another post that I’ve put together by request. Slimmermee posted a comment yesterday asking for my help. She is just five pounds from her target weight of 9 st 6 lbs and is finding it very hard to lose these last few pounds. If you too are like Slimmermee the most important thing to do is not to give up.
Having difficulties losing those last few stubborn pounds is not restricted to those following the Dukan Diet as there are common reasons for these problems
As you lose weight you need fewer calories – Every time you lose a pound your body needs 8 calories less. When you look at this in isolation it seems like a trivial amount but it does mount up. If you have lost 10 pounds you need 80 calories less, 20 pounds means 160 calories and so on. This means that to maintain the same rate of weight loss you need to eat less.
The closer you get to your target weight the more likely it is that you will let your guard down – You’ve been successfully following the weight loss plan for several weeks or in some cases several months and as you are so close to the end it is so easy to think that you’ll start to slip in the odd treat here and there in readiness for when you come off your diet.
You’re bored – The chances are that you’ve slipped into the habit of eating the same foods again and again whilst on the diet and now you’re really fed up and are not looking forward to following the diet for a few more weeks.
Your friends and family apply pressure for you to stop dieting – They have all seen the difference that your weight loss has made and think you look wonderful so they want you to stop before you go too far.
So how do you overcome these problems and lose those final few pounds. You reinvigorate your diet by re-motivating yourself and by fine tuning the diet.
Ways to Remotivate –
Reflect and refocus
You need to remember how far you’ve come and what benefits your weight loss has provided. Why not get a pen and piece of paper and write down all the great things that your weight loss has provided so far.
It could be that you’ve dropped two dress sizes, or that you can now wear a pair of jeans that you wore in college. It might be that you can now play with your grandchildren without getting out of breath or that your blood pressure is back where it should be. Don’t forget all the great compliments you’ve had too!
Now write on the paper what further benefits you hope that losing those last few stubborn pounds will give. It could be to get down another dress size, be comfortable in those college jeans or that you want to take your grandchildren on holiday or reduce the cholesterol medication that you are taking.
Remember those last few pounds do matter!
If you are ever feeling that perhaps you don’t need to bother losing those last few pounds, get a bag and fill it up so that it weighs the same as those last few pounds and carry it around for a few minutes. If you are getting pressure from friends or family give the bag to them to carry for a while. Then remember that this is the additional burden that your body is currently carrying around every day.
Use Visualization if it helps
How about giving names and unpleasant personality traits to each of the last few pounds so that you can visualize finally getting rid of these people. For example one of the pounds could be Pesky Peter a hanger on who always manages to get recognition for the efforts of others. Just think how good you’ll feel when you’ve shown him the door!
Break the Task Down
Instead of looking at the target weight, set yourself a target of losing a couple of pounds and agree that you will buy yourself a small treat to celebrate. You then repeat this process until you reach your target weight.
Ways to Fine Tune Your Diet –
Shake up your Diet – Look to introduce some new dishes each week into your diet.
Make Food Swaps to save calories – although the Dukan Diet isn’t a calorie or carb counting diet it still works by reducing your calorie intake. See how you can help this process along, for example if you have a skinny latte every day swap this for a green tea or diet soda or rather than using chicken thighs in a recipe use chicken breast instead.
Dukan Specific Tips to Fine Tune Your Diet –
- Tolerated Items – Either do without these altogether or have just one tolerated item each day or just have them at the weekend.
- Pure Proteins – Avoid the more fattening proteins on the list of allowed foods. These are the proteins that are not allowed on Dukan Thursdays in Stabilisation.
- Increase the amount or the intensisty of your exercise
- Decrease the amount of Dairy you are eating from 1 kg to 500g and only eat yogurt, cottage cheese, Greek yogurt, fromage frais and milk.
- Replace a couple of your normal PP days with White Days.
- Try Dr Dukan’s Non Stop Green Tea Plateau Buster.