If you only have 10 more pounds to lose, then congratulations! This means that you've already tackled the big rocks...you probably train consistently, have a fairly high protein/high fiber diet, and your diet is likely contains very limited amount of sugar. But...you have those last 10 pounds to get through and you can be sure that they won't leave without a fight. In Episode 54, Jill Coleman of JillFit.com will explain the 5 tactics that she uses with her coaching clients to help them shed those last 10 pounds. I will warn you, these are advanced tactics, so don't expect coddling during this podcast! Episode Outline: These top 5 tactics for shedding your “stubborn 10†need to be practiced, practiced and then practiced some more. To generate sustainable results, you have to be patient and consistent. For many, this is a lifestyle choice, and for others, the amount of dedication it takes to do this simply does not justify the effort. It’s up to you! Episode Outline: Move to eating all “real†food & increase your intake of green veggies. Take out all protein bars, shakes and sugar-free treats, period. These options are easy grab-and-go’s and might satisfy a sweet tooth as a lower carb option, but if losing the last bit of stubborn fat is your priority, moving all your meals to consist of “real†food instead of processed foods, can go a long way. Focus on 5 meals per day–each of the first meals contains 1 serving lean protein, 1 serving fruit or veggie and 1 serving starchy carb (like sweet potatoes or oats) – each of the last 2 meals should be lean protein and veggies only.  Grab 2 servings of healthy fats per day too. Bars and shakes commonly contain artificial and/or natural sweeteners like sucralose, glycerin, and sugar alcohols, for example, as well as additives, coloring and preservatives–all of which may cause water retention, digestive upset, GI inflammation and bloating in some people—digestive issues are implicated in fat loss resistance. Eat many green leafys like spinach, kale, swiss chard, asparagus, brussel sprouts, cucumbers, celery and mustard/collard greens.  High in B vitamins and chock full of water and relatively high fiber (compared to total carb), green leafy veggies help shed water and help to optimize the acid-base balance in the body for efficient fat burning, by providing plenty of potassium, magnesium and calcium.  Be aware of broccoli and cauliflower, as they can be more bloating in susceptible people–stay will smaller servings at each sitting of these.  Limit dairy foods. Dairy, while a great source of branched-chain amino acids (BCAAs) and calcium/vitamin D, may inhibit fat loss in some people due to the fact that it triggers too much insulin. Some people are extremely sensitive to dairy. You don’t have to be lactose intolerant for dairy to affect you.  It can be as simple as a small allergic reaction, slight gut inflammation, or an exaggerated inulin response that may cause water retention, bloating or simply hinder fat loss. Some people do very well on dairy, so be sure to monitor your results and adjust. Choose “clean†carbs and pay attention to gluten. Some people may need to be sensitive to gluten-containing grains like whole wheat breads, pastas, and cereals since they can cause slight to moderate allergic reactions in people who are susceptible.  This kind of metabolic dysfunction can disrupt the ability to burn fat.  Instead, try to choose mostly hypoallergenic carbohydrates like yams, potatoes, brown rice, quinoa, beans and starchy veggies (squash/zucchini/eggplant, etc). Choose low-glycemic fruits, like melon, apples, pears, grapefruits. Consuming 2-3 servings can help keep cravings at bay without impacting fat loss. Some people are extremely sensitive to the fructose in fruit, so always test and adjust. Drink only water and/or unsweetened green tea. Limit other fluids. Limit all juices, sodas (even diet,
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