How To Lose The Last Few Kg

How To Lose The Last Few Kg

How To Lose The Last Few Kg

Updated on 2/20/2024
Mai DelacruzBy Mai Delacruz
Personal Fitness Trainer & Health Coach
Learn More about Mai Delacruz

How to lose the last few kg, I struggled a lot with this issue when my pregnancy ended, and it took me some time to figure out how to overcome it and carry on with my life. We hope the information presented in this post will assist you in regaining some of the lost productivity you've experienced and get you back on track to more quickly achieve your health goals. In addition, we hope the information presented in this post will help you get back on track to achieve your health goals.

The following is a summary of the significant areas that have been effective for many of the over 40 clients that I have worked with, as they have been helpful for me in reducing that last little bit of stubborn fat to get to a healthy weight.

It is quite possible that to complete certain portions of the checklist, you will need to adjust your routines or diet. For example, you might have to give up eating or drinking specific foods or beverages. If this is the case, you need to prepare yourself for the likelihood of this happening. You shouldn't worry about it, though; once you've accomplished what you set out to do, you'll be able to start reintroducing those things and discovering your body's "happy zone," which is the sweet spot where you can continue to enjoy life while still working toward your goal.

Measure In Centimetres Rather Than Inches



Weight Vs. Inches

The very first thing that you need to do is choose between whether or not you are going to continue using weight as your yardstick. If you do decide to continue using weight as your yardstick, there are a few things that you need to keep in mind.

Let me explain,

Using your weight as a reference for your development is simple if your BMI (body mass index) is 20 or 30 kilos more than what is considered healthy. Even though this method is not one hundred percent accurate, it will get the job done. If you determine your progress based on weight, you will find this to be the case. It would be best to keep this in mind to minimize the amount of fat that makes up your body.

On the other hand, if you come closer to your objective, the measurement of weight you've picked won't be the ideal option anymore. That is because your goal will have changed.


Because you would have experienced an increase in your muscle mass if you had followed the recommendations about your diet and exercise routines and had done so regularly, when compared in similar amounts, the density of fat and muscle is identical.

Therefore, you may have increased the amount of muscle in your body even if a small percentage has only reduced the weight you planned to lose. That is because muscle is more dense than fat, and power has a higher density than fat. That throws off the computations, which is especially problematic considering that one of our primary objectives was to reduce the amount of fat accumulated in each of our bodies.



Therefore, once you have dropped that initial chunk of weight, I would advise utilizing the measuring tape (cms or inches) as your gauge until you reach your target weight. That should continue until you have lost the total weight you wish to lose. It would be best if you continued doing this until you have accomplished your goals. Consequently, you will be in a better position to obtain an accurate representation of your progress.

Other methods can provide a reading of an individual's body fat % that is more precise, but what we need is simple enough for you to carry out to meet our requirements.

You have collected some measurements but aren't clear about the best target for those measurements.

Find someone whose frame (body shape) is comparable to yours, such as a celebrity, and then observe how they carry themselves. The method that is explained in this article is one technique to go about carrying it out. Find out expectations, and then use those as the foundation for building your measurements of success using the information you gathered from the other party.

If you make a short search on Google, you should be able to uncover a few articles that reveal their size or estimations, at the very least. That is assuming that you can access the search engine.



When making comparisons between various measures, it is essential to keep in mind to take into account the height of the individual whose measurements are being compared.

It should go without saying that if they are shorter than you, you will need to make your measurement a little bit more prominent, and if they are taller, you will need to make your size smaller. However, it should go without saying that if you are taller than you, you will need to make your measurement a little bit more significant. If, on the other hand, you are of the same stature as you are, your measure should stay the same. That is the case regardless of the circumstances. I want to emphasize that this is merely an estimate, yet, it is beneficial for understanding what you seek.

To obtain a second opinion, you should provide your primary care physician or a personal trainer with an image of the subject and their measurements. That is something that can be done as a preventative measure.

Having a goal that has been carefully planned out is the most effective way to achieve that objective, and nothing else comes close.

Additionally, the assurance that your goal is attainable will significantly assist you psychologically in strengthening your trust and belief that you will successfully achieve your weight reduction target. That will help you believe you can achieve your goal of losing weight, and you will find that this makes it easier to think you will complete your weight reduction objective.

How many exercises Should You Do Every Week?

weight loss

weight loss


You intend to lose if you have already dropped a significant amount of fat. You have been training exceptionally well and have begun to enjoy the benefits of exercise. If you have already lost a considerable amount of fat, then continue. Continue with the program if you have already shed a sizeable portion of the fat you had set out to eliminate. You could already be done with this stage, especially if you've already begun to reap the rewards of exercise. In this case, you might have already completed this stage. Suppose this is the case; congratulations! You have completed this step. It's conceivable that you don't exercise enough, which would be another explanation for why you can't seem to lose those final few pounds despite all of your hard work, but it's also possible that you're just not trying hard enough. The lack of regular physical exercise may be a significant factor in this condition.

To keep the fat percentage on your body at the same level as it is right now, you need to exercise at least three times every week. Exercise at least five times weekly to reduce the fat that makes up your body. That will help you burn fat more efficiently.

At the very least, you should go to the gym three times a week if you want to keep up with your present level of health and fitness. That is the very minimum number of times per week you should engage in physical activity if you are in good health and shape.

weight loss

weight loss

If you are not yet at the point where you want to be, then you need to exercise at least five times a week for a minimum of thirty minutes during each session, and that is the only way to get to where you want to be.

To train every muscle in your body, you must dedicate at least three days to working out at the gym. That will allow you to have sufficient diversity in the exercises that you perform and will allow you to train every muscle in your body.

You can spend the remaining two days of the week working out at the gym, going on an outdoor bike ride, jogging, speed walking, or swimming. You also have the option of going swimming as a replacement.

It is of the utmost significance that you realize that using a treadmill for thirty minutes daily will not offer you the results you expect. That's because you won't get the outcomes you're looking for if you do that. You will need to work out all your muscles since it won't be long before your body can adapt to the higher demands.

It's probable that to get the most out of your weekly workout routine and experiment with new forms of physical activity, you will need to challenge yourself a little bit beyond the borders of your comfort zone. Believe me when I say that after you see the result, you will understand that it was worth all of the effort that you put into it.

Diets By Themselves Won't Get You There.

weight loss

weight loss

If you have effectively cut a significant amount of your body fat but do not exercise extremely hard or at all, you will probably be unable to preserve the benefits of your weight loss. That is the case even if you have successfully reduced your body fat percentage. If this is the case, I will infer that you depend on the food you put into your body.

STOP – right – now!

A diet alone will never get you looking like you want. Because this is the case with every other facet of life, there is no way to go down the path in life that presents the least amount of resistance without having to pay significant prices for doing so.

Keep your wits about you, and do not let the marketing trick you into thinking something it is not. If you consume more of whatever the current trend may be, be it meat, lemons, fruit, or something else entirely, you may experience weight loss. That could be the case even if the trend is for something completely different. It will lose bone mass in addition to fat, muscle, and water mass, in addition to any other gathering you can think of losing, including another group you can think of losing.

Our primary goal is to reduce the amount of fat stored in our bodies, and we are not concerned with enhancing any of the components of our diet that are regarded as being healthy.

Please don't be a moron, and fight the urge to give in to those trying to convince you to take the route that will require the least effort on your part.

However, it would be best if you considered this. For example, it is a common misconception that strenuous physical activity can compensate for poor dietary choices if those choices are also present in a person's life. That is not the case. You cannot pay for poor nutritional choices by engaging in strenuous physical activity. Therefore, there is no reason for you to worry about it because you can "run it off." I am sorry to be the one to tell you this. You should know that this is not the case.

You Cannot Outperform A Poor Diet.

weight loss

weight loss

When it comes to getting the desired results, combining a healthy diet with regular physical activity is necessary. You won't be able to achieve success until you do that. It is impossible to prioritize one over the other and maintain one's health simultaneously. Both are essential to one's well-being.

You can achieve the size you desire; however, if you succeed, you will not appear in excellent health.

Schedule Your Workouts

You claim that you do not have the time to exercise five times per week, but you should make an effort to do so regardless.

It would be best if you had a more relevant goal to assist you in determining the necessary amount of spare time available.

You are free to do whatever you want with the time that has been made available; there are no constraints placed on you in this regard. Everything depends on the decisions you make regarding the allocation of your resources and the ranking that you give to the aspects of your life that are most important to you.

It would be a disservice to you if I gave any credence to the assumption that you are using the fact that you do not have enough time or money to continue harming your body. How you treat your body is preventing you from experiencing joy. If I did this, I would be doing you a disservice.

weight loss

weight loss

Participating in some form of physical activity for fifty minutes five times per week is a good rule of thumb.

It is of the utmost importance to refrain from over-analyzing the process as much as possible to avoid making it more challenging. When I give the tasks, I need to do excessive consideration, and I delay and do not get them done.

To begin, I had to finish putting my things in my bag, which was the first thing that needed to be done.

Imagine that you are the driver and put yourself in their shoes.

Find parking,

Get your body ready..............

Simplify it by breaking it down into parts and concentrating on them as you work on the problem you're trying to solve.

I need to get through a quick workout that lasts thirty minutes, and then I'll be finished for the day!

How Much Sleep Do I Require?

weight loss

weight loss

Sleep And Recovery

The quality of your recovery may prevent you from making progress in your effort to lose those final few inches. If you are having problems dropping these inches, evaluating the quality of your recovery is essential. If this is the case, then you need to work on making it better.

A Good Night's Sleep

Aiming for eight hours of sleep every night is a decent rule of thumb for most individuals and should be your primary focus.

If you are genuinely putting in the effort with your training, then you are asking a lot of your body, and your body can only take so much stress before breaking down. If you want to see any results, you will have to put in some work. There is no getting around it. When you sleep deeply at night, your body can perform most of the repair work needed. That is because deep sleep occurs when you are asleep, and this is something that your body is unable to accomplish when you are awake.

It is strongly recommended that you switch off all electronic devices, including the television, no later than nine in the evening if you plan on going to bed at ten. That is because going to bed at ten will require you to stay in bed for the whole night, guaranteeing sufficient time to get ready for bed before sleep. Put away all electronic devices at least one hour before going to bed, and at the absolute last, the latest time you may do so is correct before you go to sleep. Before you sleep, read a book to keep your mind off all the chaotic feelings you encountered throughout the day. That will help you get a better night's sleep. Consequently, you will have the opportunity to get some much-required rest. If you do this, you will discover that it will be much easier to go into a more restful and profound sleep state much more quickly.

Allowing Your Body To Rest

weight loss

weight loss

If you are receiving the amount of sleep recommended for you each night but are still feeling exhausted, there is a good chance that something is wrong with how you are eating. For example, if you are getting eight hours of sleep each night but you are still feeling tired. Consequently, you must ensure that you consume many fruits and vegetables daily and drink a large quantity of water.

Overtraining at the gym might have contributed to your ailment as well. That is something to keep in mind. People seeking to add muscle to their bodies regularly make this error because they believe that more is better, even though this is not how the body functions. They assume that more muscle means a more substantial body, but this is not the case. They are under the impression that the more food they consume, the more muscle they develop.

There is a limit to the number of days in a row that one may put their body through complicated activity before their capacity to recuperate is exhausted. This limit is determined by the number of days in the month.

Therefore, if you are getting adequate sleep, your diet is on the right track, and you still feel like you need a break, then you should take a few days off from the gym and do some moderate walking in place of your regular workout routine. That will allow you to feel refreshed and ready to return to your fitness routine, and you will emerge from this feeling revitalized and prepared to resume your regular activities.

One of the most important things you can do to make sure that this adjustment will stay with you for the rest of your life is to teach yourself to pay attention to the signals your body gives you. This adjustment will help you become more in tune with your physical needs.

If your symptoms do not start to improve within a few days, I would strongly suggest that you make an emergency appointment with your primary care physician as soon as possible. You will likely need to take a dietary supplement containing several vitamins and minerals to address your disease.

Why Is Alcohol Detrimental For Losing Weight?

weight loss

weight loss


The following item on our agenda is to ensure that we consume fine alcoholic beverages. Put down the bottle of wine and focus on making progress toward your objective if you have reached a point in your journey when you are stalled only a few steps away from achieving your goal.

After you have done what you set out to do, we may discuss the possibility of you consuming alcohol again in the future if you are interested. Because the amount of alcohol that an individual's body can absorb while still accomplishing their goal varies from person to person. You will have to conclude regarding the amount of alcohol you can consume while still achieving the goal you have set for yourself.

Why Should I Not Drink If I Want To Lose Weight?

If someone were to present research claiming that drinking alcohol benefits your health, I would take that information with a grain of salt because it is common knowledge that drinking alcoholic beverages is not a component of a healthy diet. If someone were to present research claiming that drinking alcohol benefits your health, I would take that information with a grain of salt because it is common knowledge that drinking alcoholic beverages is not a component of a healthy diet.

weight loss

weight loss

A) Because it is a poison, your body will try to defend itself by forming fat cells to store the poison inside of them. That is done to prevent the poison from spreading to other body regions, which is the same goal as the previous action, which is to prevent the poison from spreading throughout the body.

B) The recipes for alcoholic beverages often ask for a considerable amount of added sugar to be included in the mix.

C) Consuming alcohol makes a person feel hungry, which, in turn, may lead to consuming an unhealthy quantity of food.

D) Consuming alcohol lowers your care factor, which means that even if you know that statements A, B, and C are true, you will not care and will continue to engage in risky behavior regardless of the consequences. 

Put the beverage away for a few weeks until you've reached the goal you set for yourself, and during that time, you shouldn't interact with it in any manner.

Oh, and use extreme caution to ensure that you do not replace your drinking habit with another practice that is just as detrimental to your health as alcohol consumption. It is not acceptable to me that you should reach your objective and then be asked to make an effort to quit smoking after you have already achieved your goal, and I do not believe this is fair.

If you do feel like a drink, prepare yourself with soda water. It has a bubbly character, and if you want to give it a rush of lemony taste, you must add a few drops of lemon juice. You can do this in the same way.

Cheap Processed Foods Are Full Of Things You Don't Need

weight loss

weight loss

Processed Foods 

Suppose you are not following any of the extreme dietary trends I mentioned. In that case, the only change to your diet that could be necessary is a minor one to accommodate for this change in my recommendations.

Write down everything you consume the following week and keep it in a food diary to track what you eat and drink. It's essential to include both solid and liquid products here. There are a few useful apps that you can download, or you could utilize the notes feature on your phone. If none of those alternatives appeals to you, you could jot it down on paper. There are a few helpful programs that you can download.

After the week, make a mental note to remind yourself to conduct the calculations and record the percentage of your diet comprised of foods with a significant amount of living water. Write down the proportion that you determine to be the case. It is strongly suggested that you consume lots of water, fruits, and vegetables.

If less than 70 percent of your diet consisted of living foods that had a high water content, then this will be a significant factor in your difficulty in losing those last few pounds. Living foods have a higher water content than nonliving foods, and the percentage of water found in nonliving foods is significantly lower than the amount found in living foods.


weight loss

weight loss

  • When rice is used in place of bread or pasta as a meal, it can provide a source of carbohydrates in the same way that either bread or pasta would.
  • When you are hungry between meals, try chewing on nuts or seeds instead of reaching for a snack item.
  • Swap out dairy items for ones made using almonds or oats as the primary ingredient.
  • It would be best if you spent most of your time at the supermarket conducting your shopping in the part of the store devoted to selling fresh fruits and vegetables, ensuring that you acquire the freshest produce possible.
  • If you have to make an effort to remove it from its packing, it is reasonably probable that it is not something you should be taking into your body. That is because the packaging may contain harmful substances, and the likelihood of it being detrimental to your health is significantly increased.
  • Do not put yourself through the ordeal of starving yourself to the point that you cannot perform everyday activities. If the hunger level was measured on a scale from 1 to 10, with ten denoting death from starvation, you shouldn't allow it to drop below 4. We have a propensity when we are starving to seek out meals that are the least beneficial to our health since we are frantic about food, and this is because we are hungry.

How To Work Out The Right Amount

weight loss

weight loss

Exercise Intensity

Let's look at the workout routine we've been following with a new perspective, shall we?

If you also handle the other considerations correctly, you will find that this fundamental process will be of significant use to you. Before you can move to the next step, you will need to ensure that all of the stages that came before this one have been finished.

One of the things that makes you a particular individual is that you can correctly estimate the level of difficulty of the activity you are doing.

It is not always the case that you exert the proper amount of effort just because you are weeping, pulling faces, and pouring sweat down your face; sometimes, these behaviors are just side effects of the action.

When indulging in strenuous physical exercise, it is not always the case that it will leave you unable to breathe regularly and unable to move the next day appropriately. If you cannot move the next day, it is pretty doubtful that you will be able to return to the prior level of intensity that you were. If you could move the previous day, you should be OK. Due to the importance of this task, we must improve the regularity with which we perform each task.

When considering how to make your workout more challenging, you have several options available, so take your pick from the available activities.

weight loss

weight loss

Employing a coach is the single most effective technique to boost the intensity dramatically you apply to whatever you are doing, regardless of the activity in question. If you want to get the most out of yourself, working with a great personal trainer is better than trying to do it independently because of a trainer's help. You will always be able to get more done. If you want to get the most out of yourself, working with a personal trainer is best. It is essential to remember that even professional athletes work with coaches because they know this is the only way to get that little bit more out of themselves. For this reason, it is crucial to keep this fact in mind. It is essential to have in mind that even elite athletes collaborate with coaches to achieve their goals.

It will require that little bit more from you for it to happen, and this is what the final five pounds of fat or those last few millimeters imply. It will demand that little bit more from you for it to happen. It is required to make certain adjustments, including a slight reduction in the number of calories taken, an increase in the amount of physical effort put forth, and an increase in the number of times per week you engage in physical activity.

If, on the other hand, you do not believe that you are ready to commit to working with a personal trainer just yet, regarding the fitness regimen that you are currently participating in, I do have some recommendations for you to consider.

Include one of the various approaches below to make your workout more exciting and add variety to it.

weight loss

weight loss

  • You can perform fewer repetitions by reducing the strength of the concentric (short) or eccentric (prolonged) contractions, depending on the type of contraction you prefer. In either case, you will reduce the overall number of repetitions due to this change.
  • Always ensure that you contract your muscle when you are at the peak of each rep and the bottom. That is especially important while performing squats.
  • If you want to overload your muscles, you should lift higher weights, which will cause your muscles to work more diligently.
  • Reduce the time spent resting between sets and reps to maximize your workout's effectiveness.
  • You should make increasing your speed or power a primary focus of your training.
  • As an alternative to merely going for a run on level terrain, you may try taking a walk, going for a run, or riding your bike up some hills instead.
  • When you start timing yourself, your goal should be to cut the time it takes you to finish each attempt by a tenth or a hundredth of a second at least.

My decision to work toward the accomplishment of a Fun Run turned out to be one of the things that I did that was one of the things that turned out to be quite beneficial. It turns out that this was one of the things I did that were the most successful. The event in question was referred to as the "Sydney Tower Stair Challenge." It was a terrific objective since I had a specific date to work toward accomplishing it, and other people counted on me to do it. I had other people depending on me to achieve it.

weight loss

weight loss

To put it another way, I was up against a deadline and didn't want to deal with the shame of falling short of my goal, so I put in a lot of effort at the gym. I knew I would succeed in reaching my goal, and I didn't want to deal with it.

Determine the activities that excite you, and, after that, put those activities to good use.

In addition, there are pre-workout beverages that you may eat; nevertheless, you need to proceed with caution if you choose to do so. If you decide to consume such a drink, you should consider it more. When I am not motivated enough to complete my training, I occasionally take a pre-workout tablet, which helps me get through my routine.

Even though I have experimented with quite a few distinct forms of it, I have discovered that I am prone to headaches due to consuming it regularly. That is the case even though I have tried it. Before attempting to utilize a pre-workout pill for the first time, you should ensure that you have familiarized yourself with all the accompanying directions and relevant cautions. That carries a great deal of weight.

How Many Different Body Types Are There?

weight loss

weight loss

Different Body Types

Your physical make-up will have a considerable bearing on how your body reacts to the activities that took place in the stages that came before this one. That reaction will be determined by the actions in the settings before this one. It is helpful to know the group to which you individually belong as a direct result since it is a consequence of this. Your hormones may determine more body kinds, but for the time being, we will make this explanation as simple as possible and instead focus on the three primary body types. If you are interested in learning more about this topic, there is a link provided below for your convenience that will take you to further information about it, so please click on it if you want to find out more about it.


A physique that is toned but not too muscular.

The individual cannot successfully create muscle or fat despite continuous efforts.

On the other hand, ectomorphs usually never experience problems associated with the quantity of fat accumulated in their bodies. If, on the other hand, they realize that they need to reduce the amount of fat stored in their body. A simple adjustment to one's diet and an increase in the quantity of physical activity that one participates in regularly should be sufficient to achieve the desired results.


weight loss

weight loss

lean but bursting at the seams with muscle

A physique with a minimal fat percentage lends itself well to adding muscle.

Suppose you are concerned about having excess fat on your body. In that case, you will get the desired outcomes by increasing the amount of aerobic activity you conduct and by maintaining a diet that includes an appropriate amount of carbohydrates, fats, and proteins.


Stocky body

On average, people's legs and hips are the areas of their bodies that store the fattest, much more so than other parts of their bodies.

Endomorphs must give the foods they put into their bodies a lot of careful attention to achieve their desired body composition. Diet will be the most crucial factor to consider when it comes to lowering the total amount of pounds an individual carries. It would be best if you made an effort to increase the amount of protein you eat while simultaneously decreasing the number of carbohydrates you take. 

Items such as meat and dairy products that derive their protein from animals should be avoided since they are detrimental to one's health. The easiest way to receive the recommended amount of protein in your diet is to consume a diet loaded with freshly prepared fruits and vegetables. That is because these meals have high fats, which are not beneficial to your health.

Endomorphs can benefit significantly from high-intensity interval training (HIIT). However, people with this body type must avoid indulging in excessive activity. Endomorphs tend to be leaner and more muscular than other body types. Maintain the same schedule as before, with five sessions each week and each one for thirty minutes.

Final Thoughts On How To Lose The Final Five Kg Of Fat

weight loss

weight loss

1. Weight Vs. Inches

As soon as possible, it would be best if you got into the habit of measuring your progress in different lengths, such as centimeters and inches. It would help if you did this as frequently as feasible.

2. Exercise

The minimal minimum is to have at least five sessions each week, with each session lasting at least half an hour.

3. Sleep And Recovery

Eight hours of sleep every night, at least one hour should be spent isolated from any electronic devices before bed.

4. Alcohol

Put the bottle of wine and the pint of beer away until the work you had set out to do has been finished.

5. Processed Foods

Maintaining a meal diary to monitor the proportion of living foods in your diet that consist of at least 70 percent water is recommended.

6. Exercise Intensity

Try to find anything that will inspire you to investigate the matter more deeply and follow through on that.

7. Different Body Types

Determine what your body type is and pay attention to the things that work well for you and those that don't work so well for you.

weight loss

weight loss

If you are having problems shedding those final few pounds despite your best efforts, you might want to consider using the 7-step checklist.

Remember that everyone is different; consequently, you must pay attention to your body to identify what works best for you. To do this, you need to remember to keep in mind that everyone is different. Because of this, you must maintain an open mind. Have patience and do all in your power to resist caving into any of the fleeting dietary trends that are currently all the rage worldwide.

Not only do I want you to look incredible during specific times throughout the year, but I also want it to be the case regularly, and I want it to be the case all the time.

Have a wonderful day, but don't lose sight of the fact that you have to.

Not arriving at one's goal is essential in determining how successful one is; instead, the journey one takes to get there matters the most.

How to lose the last few kg? Our Online Programs cannot only assist you in being more informed about the exercises that are appropriate to undertake in the gym, but they also have the potential to assist you in becoming more physically fit overall. By providing you with consistent coaching, video courses, and advice regarding your daily meals, we will remove all of the uncertainty connected with reaching your objective and bring you one step closer to accomplishing it. As a result, you will be able to direct your complete attention and concentration to achieve your goal more efficiently.

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