Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon

Does your insurance cover daily coaching and a smart scale from Lark?

Find out now with our 2-minute eligibility quiz!
Check my eligibility
Close icon
< Back to Resource Center
< Back to Member Blog

Small Changes for Big Weight Loss

October 18, 2023
Small Changes for Big Weight Loss - Lark Health

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Diet changes for bigger weight loss

Do you remember the story about the tortoise who races the hare? The hare starts out much faster than the tortoise, but the tortoise eventually wins the race as the hare peters out. Weight loss is similar to the animals' race, since although rapid weight loss diets can give you a quick lead, slower, steadier approaches can eventually lead to more weight loss overall, and a better chance of maintaining that loss.

Eating More to Lose More

Vegetable sticks

It tends to be easier to stick to a weight loss plan when the focus is on eating more, not eating less. Still, it may not have been that easy to eat more of the weight loss power foods at the beginning of the weight loss journey if vegetables and whole grains, for example, were not frequent guests at the table. 

It is worth giving yourself a hand if you have acquired a taste for salads, fish, chicken, and steamed green beans because piling these and similar foods onto your plate can take the place of higher-calorie foods and help you lose weight without much effort.

These are some ways to eat more to lose more weight.

  • Add a side salad with greens, vegetables, and a small amount of dressing to any meal.
  • Double up on vegetable toppings when ordering sandwiches and pizzas.
  • End a meal with a large cup of decaf coffee and a bowl of fresh fruit.
  • Snack on raw vegetables and plain yogurt anytime.
  • Eat chicken or another protein on a mountain of lettuce, spinach, or other greens.
  • Start a meal with a chunky, broth-based soup.

Eating Less to Lose More

Vitamin water

There may be more changes that are easier to make as you get further in your weight loss journey and continue to be dedicated to healthy choices. Some people find that things that used to be necessary for life become, after a few months of commitment to a healthy lifestyle, less essential. While it may not have seemed possible before, now it may be okay to:

  • Swap cold water for a soda.
  • Order kid-sized or small instead of large.
  • Skip dessert a few times a week or cut dessert in half.
  • Eat half the restaurant meal instead of the whole thing.
  • Say, "No, thanks," when someone offers you candy or a baked good and you are not hungry.
  • Have a burger without fries or wings without dipping sauce.
  • Have one piece of pizza instead of three.
  • Swap applesauce for butter in baked goods.

Subtle Changes to HOW You Eat

Focus on Eating Habits

Eating is not only about what and how much you eat, but how you eat it. That can affect your weight loss, too. As you consider changes that can contribute to weight loss, these may be ideas that can not only increase weight loss, but add to general enjoyment.

  • Eating slowly, with chewing more times, putting the fork down between bites, and talking a lot (without food in your mouth) being good ways to practice.
  • Having a pleasant eating environment, whether that means eating with friends or alone, in candlelight, with music or in silence, or in a small or large room or outdoors.
  • Enjoying each bite of your food, including scents, flavors, appearances, and textures.
  • Being mindful of how food makes you feel as you are eating and in the hours after you finish.

A large part of the experience with Lark DPP is learning about the "soft" parts of eating. That is a good reason to try or continue the program.

All-Day Metabolism Boosters


Cutting calories from food and drink is the most effective way to lose weight, but you can help yourself out by boosting your metabolism. These are some ways to burn more calories all day, some with scarcely any effort, to lose more weight over the long haul.

  • Taking the stairs or walking up or down the stairs while on the escalator.
  • Standing up or taking a walk while on phone calls or when meeting with coworkers or clients.
  • Parking at the far end of parking lots and walking around the perimeter before entering the building and before getting back into your car.
  • Eating spicy foods.
  • Drinking caffeinated coffee or tea in the morning.
  • Getting adequate sleep.
  • Managing stress better.
  • Moving around with squats, knee bends, marching in place, arm swings, or anything else during commercials while watching television and at least once an hour while at work.

Little changes can be effective for weight loss, and can be easy to implement without cutting into your regular lifestyle. Lark can help as you lose weight, with suggestions, tips, reminders, and feedback to keep you right on track as you prevent or delay type 2 diabetes.

About Lark

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.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!

Similar posts

Green beans with feta cheese and pine nutsGreen beans with feta cheese and pine nuts

Healthy Late-Night Snacks for Weight Loss

People say eating at night can lead to weight gain, but what if you’re hungry? Here are some tips to keep evening snacks healthy so you can go to bed without being hungry.

Learn more
Eight Tips for Healthy Eating on a Budget Plus Ten Healthy Low-Cost MealsEight Tips for Healthy Eating on a Budget Plus Ten Healthy Low-Cost Meals
Weight Loss & Diet

Eight Tips for Healthy Eating on a Budget Plus Ten Healthy Low-Cost Meals

Prices seem to be going up every day, but there are some tips and tricks that can help you stick to your health goals. Here are eight tips to eat healthy on a budget.

Learn more
Ways to Measure Progress without a ScaleWays to Measure Progress without a Scale

Ways to Measure Progress without a Scale

Losing extra pounds can make a dramatic difference in your health risk, but there are other ways to measure progress.

Learn more