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:
Meet your eating and fitness goals.
Set new goals that match your lower weight, if needed.
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
Here are 25 snacks around or 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 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 small squares
1/2 frozen banana dipped in two squares melted dark chocolate
1 cup oat cereal
1/2 cup sunflower seeds
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 mini sliced avocado
Ways to Take in Fewer Calories
1. Use less fat
To keep food from sticking, use:
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:
Low-fat salad dressing
Nonfat plain yogurt
2. 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
3. Control portion sizes
Don't skip meals.
Pay attention to serving sizes.
Plan your snacks and meals.
3. Other ideas
Start with non-starchy veggies or a broth-based soup.
Drink a cup of water before each meal.
Use small plates.
Ways to Burn 100 Calories
Each of these activities burns at least 100 calories.
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.
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).
Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.