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Diabetes

When Weight Loss Stalls

When Weight Loss Stalls
Author
Lark Team

We are passionate about providing scalable virtual care. We pioneered the use of AI for better health. Combining the power of data, behavior change science, and smart devices, Lark’s digital platform provides scalable, personalized coaching 24/7 to help people manage or prevent chronic disease.

Session Focus


Taking action when your weight loss stalls can help you prevent or delay type 2 diabetes.

This session we will talk about:

  • Why weight loss can stall
  • How to start losing weight again

You will also make a new action plan!

Tips:

Meet your eating and fitness goals.
Set new goals that match your lower weight, if needed.
Build muscle.

Roxanne’s Story


Roxanne is at risk for type 2 diabetes. Her goal is to lose 22 pounds. So she starts eating well and being active.
During the first six weeks, Roxanne loses 12 pounds. That’s an average of two pounds each week. But she loses just half a pound during week seven. And she doesn’t lose any weight during week eight.
Before she lost weight, Roxanne weighed 168 pounds. She needed 1,750 calories a day to stay at the same weight.
Now that Roxanne weighs 156 pounds, she needs just 1,650 calories a day to maintain her weight. That means her daily calorie needs have dropped by 100 calories.
Since Roxanne’s daily calorie needs have changed, she decides to set new eating and fitness goals. She makes small changes in her lifestyle to cut 100 calories each day.
These days, instead of drinking a 16-ounce coffee with whole milk with breakfast, she has a 12-ounce coffee with skim milk. Plus, she now uses resistance bands while she watches TV. This burns calories and builds muscle.
These small changes add up. Roxanne is now losing one to two pounds each week.

Roxanne’s Weight Loss


Roxanne’s Weight Loss1
Roxanne’s Weight Loss2

25 Snacks Under 100 Calories


  1. 13 whole almonds
  2. 1 small oatmeal cookie
  3. 2 medium kiwis
  4. 3 tablespoons hummus
  5. 1⁄2 cup fat-free yogurt
  6. 1 slice raisin bread
  7. 1 medium apple
  8. 1 orange
  9. 1 cup strawberries
  10. 1 stick low-fat string cheese
  11. 8 baby carrots with one tablespoon dip
  12. 1 mini can of cola
  13. 1 cup blueberries with 2 tablespoons whipped topping
  14. 1 block dark chocolate, or three squares
  15. 1⁄2 frozen banana dipped in two squares melted dark chocolate
  16. 1 cup oat cereal
  17. 1⁄2 cup sunflower seeds
  18. 20 pistachios
  19. 1 small latte with skim milk
  20. 6 cups microwave popcorn
  21. 1 small nonfat blueberry smoothie
  22. 1 cup tomato soup
  23. 10 baked pita chips with 1⁄4 cup salsa
  24. 1⁄2 apple (sliced) with 1 teaspoon natural peanut butter
  25. 1 small sliced avocado

Ways to Take in Fewer Calories


Here are some ways to take in fewer calories. Check off each idea you try.

Use less fat

To keep food from sticking, use:
Cooking sprays
Nonstick cookware
Water or stock
To replace butter and oil in baked goods, use:
Ground-up veggies or fruit with no added sugar
Nonfat plain yogurt
Veggie or fruit juice with no added sugar
Replace fatty sauces with:
Hot sauce
Hummus
Lemon juice
Low-fat gravy
Low-fat salad dressing
Mustard
Nonfat plain yogurt
Salsa
Vinegar

Replace sweet drinks with:

Low-fat soy milk
Smoothie made with nonfat plain yogurt, skim milk, and frozen fruit
Sparkling water with a splash of 100% fruit juice
Tea or coffee with no cream or sugar
Veggie juice with no added sugar
Water with lemon, lime, or mint

Control portion sizes

Don’t skip meals.
Measure food.
Pay attention to serving sizes.
Plan your snacks and meals.
Start with non-starchy veggies or a broth-based soup.
Use small plates.

Ways to Burn 100 Calories


Each of these activities burns at least 100 calories.
Check off each idea you try.

Household Chores

Garden for 30 to 45 minutes.
Rake leaves for 30 minutes.
Shovel snow for 15 minutes.
Wash and wax a car for 45 to 60 minutes.
Wash windows or floors for 45 to 60 minutes.

Sports

Bike 5 miles in 30 minutes (6 minutes/mile).
Dance fast for 30 minutes.
Do water aerobics for 30 minutes.
Jump rope for 15 minutes.
Play basketball for 15 to 20 minutes.
Play touch football for 45 minutes.
Play volleyball for 45 to 60 minutes.
Push a stroller 1.5 miles in 30 minutes (20 minutes/mile).
Run 1.5 miles in 15 minutes (10 minutes/mile).
Shoot baskets for 30 minutes.
Swim laps for 20 minutes.
Walk 1.75 miles in 35 minutes (20 minutes/mile).
Wheel self in wheelchair for 30 to 40 minutes.