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!
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
25 Snacks Under 100 Calories
- 13 whole almonds
- 1 small oatmeal cookie
- 2 medium kiwis
- 3 tablespoons hummus
- 1⁄2 cup fat-free yogurt
- 1 slice raisin bread
- 1 medium apple
- 1 orange
- 1 cup strawberries
- 1 stick low-fat string cheese
- 8 baby carrots with one tablespoon dip
- 1 mini can of cola
- 1 cup blueberries with 2 tablespoons whipped topping
- 1 block dark chocolate, or three squares
- 1⁄2 frozen banana dipped in two squares melted dark chocolate
- 1 cup oat cereal
- 1⁄2 cup sunflower seeds
- 20 pistachios
- 1 small latte with skim milk
- 6 cups microwave popcorn
- 1 small nonfat blueberry smoothie
- 1 cup tomato soup
- 10 baked pita chips with 1⁄4 cup salsa
- 1⁄2 apple (sliced) with 1 teaspoon natural peanut butter
- 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:
To replace butter and oil in baked goods, use:
Replace fatty sauces with:
Replace sweet drinks with:
Control portion sizes
Ways to Burn 100 Calories
Each of these activities burns at least 100 calories.
Check off each idea you try.