10 Steps to Lose the Last 10 lbs of Fat

Let’s talk about cutting those last 10 pounds.

Make no mistake, this is where most guys get stuck.

Your body starts fighting back, hunger increases, and it feels harder than losing the first 20.

Why? Leptin levels drop, and your metabolism can tries to conserve energy.

It’s frustrating because losing these last 10 pounds is what takes you from looking “okay” to looking like a f*ckn movie star.

I’ve cracked the code…

Here are the 10 steps that have helped me, and thousands of others, cut the last 10 pounds of fat:

1. Set A Clear Goal

You need a specific target. If you’re 190 now, maybe the goal is 180.

Write it down: “I am feeling incredible at 180 pounds. I’m lean, I’m chiseled.” Look at it every day. Ingrain it into your mind.

Become that person mentally now, and your body will gravitate towards it.

This is a powerful mindset trick.

2. Set Calories Based On Goal Weight

Don’t base your calories on your current weight. As you lose weight, your metabolism adjusts slightly.

Set your calories based on your goal weight from day one.

My sweet spot is 13 calories per pound of goal body weight.

If you want to be more aggressive, 12 calories per pound works.

And if you want to be a psycho and go really aggressive, 11 calories per pound can work… just don’t do this for too long of a time.

I personally stick to 12-13, and it works exceptionally well.

Going too low kills T levels, slows metabolism, and leads to muscle loss.

3. Eat The Same Thing Daily

This is SO important for getting locked in.

Stop mixing up meals constantly when you’re cutting.

Find a satisfying breakfast/first meal, a go-to dinner, and a dessert you enjoy, and stick to them.

My go-to is Greek yogurt with Kino Collagen and banana, then steak, potatoes, and vegetable or steak tacos for dinner, and cookies or chocolate for dessert.

Consistency makes tracking effortless and conditions your body and appetite.

Once you find meals that hit the spot, own that pattern.

4. Weigh Yourself Daily

First thing every morning: take a piss, take your clothes off, step on the scale.

This gives you immediate feedback.

You’ll see the weight trending down over a few days if your deficit is working.

Don’t freak out over daily fluctuations (water weight, etc.), but track the trend.

This accountability is crucial for staying locked in, especially when you think you’re in a deficit but might not be.

5. Ride The Fat Loss Wave

Once you’re locked in, getting leaner, and it feels easy – DO NOT relax.

Don’t get complacent and start mixing things up or adding extra food.

Momentum is everything, especially in the final stages.

It’s much harder to regain momentum than to maintain it.

Ride that f*cking wave until you hit your goal. Stay disciplined.

6. Give Yourself A Break If Needed

When cutting the last 10 lbs, if you feel genuinely ravenous (not just a little hungry), listen to your body.

Don’t just push through extreme hunger, as it sets you up for a binge.

Give yourself permission to have a few hundred extra filling calories – some fruit, more potatoes, a protein bar.

Be flexible like a tree, sway a little, don’t snap.

Just don’t be ravenous.

7. Hit Your Step Goal Daily

Keep your steps HIGH.

10k is good, 12k is better, 14k+ makes you a fat-burning machine.

Walking burns significant calories without jacking up your hunger like intense cardio does.

Get a walking pad, walk during calls, walk outside, walk your dog. Make it happen.

It’s an easy way to deepen the deficit without increasing hunger.

8. Do Not Overtrain Yourself

Lifting too heavy, too often, with too much volume increases your appetite.

If I train heavy 3 days a week with 3 sets per exercise, I want to eat more.

When cutting the last 10 lbs, less is often more.

9. Keep The Lifting Volume Low

This ties into the point above.

When cutting aggressively, keep lifting volume minimal.

Maybe just 2 workouts a week, maybe 3 days but with super low volume (e.g., 2 sets per exercise, 8 total work sets per workout).

Leave the gym feeling like you could do more.

This prevents the excessive hunger response.

Especially keep leg training volume low – heavy leg work makes you ravenous. Low volume makes sticking to the deficit easier. You can always increase volume later.

10. Always Get Quality Sleep

7-8 hours minimum. Quality sleep is CRITICAL.

It boosts willpower, makes sticking to your diet easier, reduces cravings, makes fasting easier, and helps you retain muscle while cutting.

*I highly recommend setting up your room to get as dark as possible, using thick curtains or blackout blinds, etc.

If your sleep is shit, you’ll likely lose more muscle.

Prioritize very high-quality sleep.

These 10 steps are powerful.

And if you want to accelerate results even more, especially with steps 1-3 (appetite control, metabolism), that’s where Kino Shred comes in.

It uses ingredients like Grains of Paradise (thermogenic), Glucomannan (appetite control), and Caffeine + L-Tyrosine (energy/motivation) to help you crush those last 10 pounds.

It’s very helpful if you’re struggling to dial in the deficit.

Implement these steps, stay consistent, and watch those last 10 pounds melt off.

Talk Soon,

Greg O’Gallagher