When Weight Loss Stalls

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 include:

1. Meet your eating and fitness goals.

2. Set new goals that match your lower weight, if needed.

3. Build muscle.

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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

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Ways to Take in Fewer Calories

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1. Use less fat

To keep food from sticking to your pan or pot, use:

Cooking sprays

Nonstick cookware

Water or stock

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To replace butter and oil in baked goods, use:

Blended/pureed veggies or fruit with no added sugar

Nonfat plain yogurt

Veggie or fruit juice with no added sugar

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Replace fatty sauces with:

Hot sauce

Hummus

Lemon juice

Low-fat gravy

Low-fat salad dressing

Mustard

Nonfat plain yogurt

Salsa

Vinegar

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2. Replace sweet drinks

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

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3. Control portion sizes

Don't skip meals.

Measure food.

Pay attention to serving sizes.

Plan your snacks and meals.

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3. Other ideas

Start with non-starchy veggies or a broth-based soup.

Drink a cup of water before each meal.

Use small plates.

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Ways to Burn 100 Calories

Each of these activities burns at least 100 calories.

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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.

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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.