Our title may sound a little too much like an epic movie saga, but today’s topic is no less dramatic for those it concerns.

Have you already lost weight but seem to find it harder and harder the more you lose?

Do not fear for you are far from alone. This is another one of those “if only I had a euro for every time I heard it” phrases.

“How can I lose this last one kilo of fat?” or “I’ve tried so hard but I just can’t seem to shift this last bit of weight!”

Many people will fall in this category this time of year as they gear up for summer, because in as little as a month from now, it’s all going to be on show through our skimpy summer gear and frequent beach appearances. My first response is always the same. Indeed, I ask the same question to a lot of people seeking advice. How bad do you really want it? Is it really a priority or are you happy as you are?

It is crucial to examine one’s true motives. If it really is important and you want to do it for the right reasons, then you’re setting yourself up for a good run and your efforts will most likely be successful.

It always comes down to a simple set of choices. Do I want to achieve this goal or would I rather enjoy this tasty treat? When priorities are in order, choices become easier to make and it feels like less of a sacrifice.

Indeed, it doesn’t feel like a sacrifice at all, because you’re all too happy to work for the things you really want.

When it comes to losing that last bit of weight, chances are you are already a healthy weight, and a balanced lifestyle incorporating some physical activity and a healthy eating routine allowing the occasional naughty treat might be just the type of lifestyle you want to lead. Because if you really want to shift those last two to three kilos by contrast, you’re going to have to step things up a notch. This is the same principle we see in competitive sport. If you want to play your sport for leisure and enjoyment, keeping generally fit and practising your craft whenever you can fit it in should serve your purposes just fine. If you want to be competitive, you’re going to have to train more often, get fitter and perhaps work with a specialised coach to improve your technique.

Do I want to achieve this goal or would I rather enjoy this tasty treat? When priorities are in order, choices become easier to make and it feels like less of a sacrifice

If you want to compete at national level, then you’re going to have to start looking for anything that gives you an edge on your competitors. If you want to compete internationally, then you’re going to have to train and practise religiously and dedicate a significant amount of time and resources to it.

Losing weight is similar. If you are overweight or obese, raising activity levels and eating healthier will work for you at first. As you start shifting the weight, you might become more motivated, train more and streamline your diet further. As you approach a healthier weight, you might start seeking professional advice for sculpting and shaping various parts of your body. You might start using more advanced training techniques and equipment.

Losing that last bit of weight when you are already in reasonably good shape is equivalent to practising a sport at ever higher levels, so this is where the increased motivation and dedication comes in. To surpass the norm, your efforts are going to have to surpass the norm too.

In practical terms, losing the last bit of fat will involve using relatively advanced training methods, like lifting weights, or varying the cardiovascular movements you choose.

Lifting weights increases muscle mass, which adds shape to your figure or physique and places a higher energy demand on your body, because muscles are the engines that burn calories. In short, you are using more of the energy you consume through food, so it becomes easier to maintain your balance between eating and activity levels.

Varying your movements when it comes to cardiovascular training will also help. Muscles respond very quickly to various movements and become more efficient.

This means that if you always walk, your muscles specifically involved in the action of walking become more efficient, so you’ll need to employ some other movement like cycling for example, which will challenge your muscles in a way they are not accustomed to, resulting in a higher energy demand.

We see proof of this when a newcomer to the gym walks on a treadmill. Everybody performs at least a minimal amount of walking every day, so we are used to this movement and the heart rate will normally remain relatively low.

But if a newcomer jumps on the cross trainer or rowing machine, we suddenly see big increases in heart rate almost immediately, because it is an unfamiliar movement and therefore more taxing for the muscles to perform.

If you fall in this category, remember also that the weighing scales will become less useful to you, so don’t depend on them solely. As your muscles increase in weight as a result of your training, you might be losing fat, but your overall weight appears to remain the same.

So switch to measuring the circumference of your thighs, waist and arms for a simple alternative to the weighing scales for gauging progress.

matthew.muscat.inglott@mcast.edu.mt