Lose those pesky 5 pounds

Many successful dieters get stuck near the end of their weight loss journey, but nutritionists and trainers say there are ways to move past the frustration:

Reconsider your weight goal. You may have set your target too low. Think more about health and fitness level, as well as body fat percentage.

Shake up your fitness routine. When your body gets too used to one type of exercise, you don't need to burn as many calories to get through a workout. Add 10 or 15 minutes on an exercise machine, alternate periods of high and low intensity, walk at a brisker pace — or try something new altogether.

Don't starve yourself. Your metabolism will slow, which could lead to future weight gain. To feel fuller, add healthy proteins to meals and snacks, such as a thin spread of peanut butter on whole-wheat bread or sliced turkey on a salad.

Look for little diet trims. Some examples: Eat one slice of bread on a sandwich instead of two, order a child-size scoop of ice cream rather than a small, use less oil when you cook and switch to lower-fat cheeses.

Beware high-calorie drinks. Many dieters sabotage their efforts with coffee drinks, alcoholic beverages and smoothies full of fat, calories and sugar. Drink plenty of water and get specialty drinks with non-fat milk and no syrup added.

Measure yourself differently. Instead of obsessing over numbers on the scale, look at inches lost from your waist and hips and drops in clothing sizes.

Get enough rest. Too little sleep triggers hormonal changes that increase hunger and fat storage.

Create a reward. Have an incentive to finally reach your goal, whether it's a new outfit or a mini-vacation.

— Alison Johnson, Special to Tribune Newspapers