The Final 5-Kilo Battle

by Camila Griffin 4954 views Weight Loss

The Final 5-Kilo Battle

You have been losing weight and getting stronger week by week, but you’ve noticed that the last few kilos aren’t moving anywhere. Sometimes we get stuck in the battle to losing the final few kilos or centimetres. No matter how much exercise we do or if we’re following the diet to a tee, nothing seems to work.

Don’t worry the battle will end NOW! Here are some tips on how to lose those unwanted 5 kilos. FINALLY!

Portion Control

Portion control plays a big part in weight loss. We know that to lose weight we need to burn more calories than we consume, which means controlling what we eat and the amount we eat. Sometimes that extra slice means more calories than you have burnt, so keep an eye out for those “extras” that you’re having - that includes sauces and dressings. 

Change Your Diet Plan

Sometimes a simple change on the foods on your meal plan will help trigger weight loss again. Change the foods you are eating to keep it interesting and different. I don’t know about you, but I tend to get bored eating the same foods day in day out. So, change it up!

But if you like eating the same foods then stick to it. See what works for you and your schedule. Keep it simple as this will make it easier to follow your plan.

Sleep Well

lemon water

Rest means recovery, so lack of sleep can stop your weight loss journey. When we’re tired, we tend to choose foods that aren’t healthy. If you are tired, you will probably find yourself looking for carb-heavy breakfast or lunch. Many studies have shown how resting and sleeping helps the body to recover, which means optimal results.

Sleep deprivation leads to an increase in hormones, which sends signals to your body causing you to feel hungrier and less satiated. Not getting enough sleep means you are constantly hungry looking for bigger portions and unhealthy choices. It’s recommended that we sleep between 6 – 8 hours a day.

Don’t Put Pressure on Yourself

The more pressure you put on yourself to lose weight, the less likely you will. Putting pressure on yourself can also lead to stress, which will raise your cortisol levels. Take each day as it comes.

If you have time to go to the gym go but if you can’t make it don’t stress it out. You can also go the next day and smash it out a killer session. Trying to fit so many workouts a week on a tight schedule might not give you the benefits of going there 2- 3 times a week and giving it all.

Stress Less

We all lead a busy and stressful life but stressing out won't help on your weight loss journey. Cortisol is the stress hormone, and high levels are no good for your health. It leads to an increase in appetite, cravings for sugar and weight gain. Controlling stress levels will be beneficial to weight loss, health and mind. So,take a step back and enjoy the journey.

Stay on Track on The Weekends

How many times you had the perfect diet Monday to Friday and then you hit the weekend, and everything seems out of control?

Many people find themselves in a trap on the weekend, where indulgence takes the better of them. If that’s the case, change that. Have small amounts of your favourite treats every so often, so you don’t feel like smashing out a full block of chocolate or cake.

Keep your weekends accountable because there’s no point of being perfect midweek to find yourself going backwards Saturday and Sunday.

Don’t Overeat Healthy Foods

Even though it’s healthy, you can still overindulge on it. Have small serving plates so you can control what’s on your plate. Remember that overeating healthy foods will also increase your macronutrients and calories.

Drink Plenty of Water

lemon water

Drinking water helps to flush out toxins, plus its calorie free.

We should be aiming to drink between 2 - 3 litres a day depending on activity levels. Drinking water will also induce thermogenesis, as our body uses energy to heat up the water consumed.

Add Supplements

Adding a stimulant pre-workout drink or fat burner before you exercise will give you extra energy to smash out your session. Sometimes that little extra push might be needed to help you lose that bit of fat that isn’t moving. If you are sensitive to stimulant pre-workout drinks, you can always try non-stimulant, which are also great to help lose those extra kilos.

Final Notes

Now you have the tools to smash out the last 5 kilos on your weight loss journey. Always remember not to pressure yourself. Take one step at a time. If one thing is not working, try something else. Write down your goals and what you are eating to make yourself accountable.

Maglione-Garves, C.A., Kravitz, L. and Schneider, S., 2005. Cortisol connection: Tips on managing stress and weight. ACSM's Health & Fitness Journal, 9(5), pp.20-23.

Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., ... & Jordan, J. (2003). Water-induced thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), pp.6015-6019.


Camila Griffin

Health & Fitness Writer

I am a journalist/writer who loves the health and fitness industry. I graduated from the University of Queensland in 2008, and I have been involved in the fitness and health industry for many years. I have taught Body Pump in the past and competed at WBFF. I love writing and researching about nutrition and supplements. In my spare time, you'll find me at the beach.

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