Have you been working hard, eating clean, and exercising consistently, but the scale just won’t budge? Losing that last 10 pounds can feel like a puzzle with a missing piece—and today, I want to help you solve it.
At CrossFit Devotion, we’ve seen this challenge time and time again. You’re not alone, and the good news is that the solution isn’t about working harder—it’s about working smarter.
The #1 Mistake: Focusing Too Much on “Eat Less, Move More”
The most common mistake people make is oversimplifying the process by thinking, If I just eat less and work out more, I’ll lose weight.
Here’s why this doesn’t always work:
- Too Much Restriction: Cutting too many calories signals your body to slow your metabolism. Your body thinks it’s in survival mode and holds onto fat instead of burning it.
- Energy Crashes: Without proper fuel, your workouts suffer, leaving you too tired to push hard or stay consistent.
- Increased Stress: Excessive calorie restriction combined with intense exercise raises cortisol levels (your stress hormone), which can make your body store fat—especially around the belly.
If this sounds familiar, don’t worry—it’s a common roadblock, but it’s completely fixable.
The Fix: Shift Your Focus to Quality Over Quantity
Instead of overcomplicating things with extreme diets or spending hours in the gym, focus on these three key areas:
1. Prioritize Protein at Every Meal 🥩
Protein is a game-changer when it comes to fat loss. It keeps you full, helps you recover faster, and protects your lean muscle (which is what drives your metabolism).
How to Do It:
- Aim for 20-30g of protein per meal. Think eggs, chicken, lean beef, fish, Greek yogurt, or plant-based options like tofu.
- Snack smart: Choose protein-packed snacks like jerky, protein bars, or hard-boiled eggs.
Why It Works: More muscle = a faster metabolism. Keeping your body fueled with protein ensures you lose fat, not muscle.
2. Strength Train 3-4 Times a Week 🏋️♀️
Cardio burns calories, but strength training builds muscle—and muscle is your body’s fat-burning engine. Strength training doesn’t mean lifting heavy weights for hours; it’s about consistency and movement.
How to Do It:
- Focus on compound movements like squats, deadlifts, presses, and rows. These target multiple muscle groups and burn more calories.
- Keep it simple: 30-45 minutes, 3-4 times a week, is all you need to see results.
- Don’t forget progressive overload—gradually increase weights or reps to keep challenging your muscles.
Why It Works: Strength training increases muscle mass, which boosts your resting metabolism. The more muscle you have, the more calories you burn, even while resting.
3. Manage Stress and Get Enough Sleep 💤
Your body doesn’t differentiate between stress from life and stress from dieting or training. Chronic stress raises cortisol, which can make fat loss harder, especially around your midsection.
How to Do It:
- Practice stress management: Try yoga, meditation, or even a short walk to clear your mind.
- Prioritize sleep: Aim for 7-8 hours of quality sleep each night. Poor sleep increases cravings and makes you more likely to skip workouts.
- Create an evening routine: Turn off screens an hour before bed, dim the lights, and wind down with a book or relaxation exercises.
Why It Works: Sleep is when your body recovers, builds muscle, and resets hormones. When you’re well-rested, you’re more motivated and less likely to overeat or skip workouts.
4. Dial in Your Hydration 💧
Dehydration can mask itself as hunger, cause fatigue, and slow your metabolism. Drinking enough water is one of the simplest ways to support fat loss and overall health.
How to Do It:
- Drink at least half your body weight in ounces of water daily.
- Carry a reusable water bottle to remind yourself to drink throughout the day.
- Add flavor: Toss in lemon, cucumber, or mint to make plain water more enjoyable.
5. Stay Consistent with Small Wins 🏆
Finally, consistency is the secret weapon. Instead of aiming for perfection, focus on small daily wins that add up over time.
What This Looks Like:
- Hitting your protein goal at 80% of your meals.
- Getting 3 good strength workouts in each week.
- Drinking water consistently and prioritizing sleep.
When you focus on progress rather than perfection, the process becomes more sustainable—and the weight comes off for good.
A Quick Recap
If you’re struggling to lose that last 10 pounds, remember:
- Stop over-restricting and focus on fueling your body.
- Prioritize protein, strength training, sleep, and hydration.
- Stay consistent and trust the process—it takes time, but it works.
At CrossFit Devotion, we’ve seen countless members break through their plateaus by following these steps. They’re simple, effective, and sustainable, even for the busiest person.
Keep at it—you’re closer than you think!
Stay strong,
Coach Jake
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