I am down to my last 20-30 pounds and I seem to gain and lose the same few pounds. I have decent restriction and I work out about 10 hours a week with a mix of cardio and weights.

Any suggestions for losing these last few pounds? I am down almost 70 but would love to see the scale start moving again!

Body chemistry is different for every one, and even for the same person at different sizes. Plateaus happen because our body chemistry has changed. If what you're doing now isn't working, mess with the chemistry...if you don't want to change your workout routine (less or more), then change your calories - maybe you need to eat more/less for a variety of reasons. I found that when I started working out after surgery, the 800 calories a day I'd been consuming simply wasn't enough. My body needed MORE fuel (as silly as that sounds in weight loss) to account for the working out. As soon as I upped my calories to 1300-1400, I've been continually losing...as long as I work out! Keep experimenting with the mix of calories and burn and you'll find another level you can continue to lose out...until you plateau again :biggrin:.

I would add change up what you do for cardio. Bike one day, treadmill the next, swimming, aerobic dancing- whatever you are into. This keeps your body from adjusting to the same routine. You have done great, I'm sure that stubborn last 20 to 30 will come off!

My stepson has a masters degree in coaching, he told me that for weight loss I should stick to a 65% rule. Walk on the treadmill or use the stationary bike and keep my heart rate at 65% of resting. For me at 40 years old, that is 117 bpm. He said this uses slow twitch muscle fibers which burn fat for fuel. Cardio is 80% of resting heart rate and burns sugar that is already in your bloodstream for fuel and this helps prevent weight gain. He said you need to keep your heart rate in this zone for 1 hour for results. Maybe try substituting this for your cardio for a week and see if it gets you better results.