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

Your Back-on-Track Plan: A Plan B for Obstacles You Cannot Control

September 22, 2022
Your Back-on-Track Plan: A Plan B for Obstacles You Cannot Control - 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.

Have you fallen off the bandwagon a bit, but are ready to get back on? The first steps, as the Lark "Eyes on the Prize" Mission has noted, are to regain motivation, think about what may have derailed healthy intentions and habits, and consider some strategies to address those challenges. Then, it is time to solidify your plans and support system, and choose a start date when you will get back to your healthy lifestyle.

Even the best plans can go awry, as the recent Lark check-in said. Life is filled with unexpected curves, and they can force you to change your plans. If your healthy Plan A is no longer possible, though, it may be time to shift to Plan B. Do you have one? Here are some obstacles that may be out of your control, and some ways to approach them as you stick to your newfound healthy intentions.

Obstacle: Bad Weather

Inclement weather can threaten at any time of year. Certain outdoor activities can be dangerous or impossible if it is too hot, too icy, too rainy, or too windy. Thunderstorms, freezing rain, hail, and unplowed sidewalks can get in the way of a planned workout. That does not mean you need to skip a workout, though! Here are some Plan B ideas that can give you an "A"-quality workout.

  • Go at a different time. Being outdoors in the early morning or late evening in summer lets you avoid the heat of the day, while shifting outdoor workouts to lunchtime lets you get the benefits of full daylight, while also possibly having a greater chance of using ploughed sidewalks after a snowstorm.
  • Take it indoors. Working out at gyms or in your home, or walking at a mall or indoor shopping center, lets you avoid fighting the elements.
  • Dress properly. Sometimes, all it takes is appropriate clothing to be able to get outdoors. In winter, layering up to be sure you are warm, then shedding layers if you start to feel overheated, can let you exercise in conditions well into the teens of degrees.

Obstacle: Unexpected Time Sinks

Scenarios can include your boss asking you to stay late at work, your kids needing you to bake cookies for tomorrow's bake sale, and your spouse asking you to call a plumber and go to the hardware store for parts. Unforeseeable demands on your time are almost sure to happen, and they often cut into time that you might have set aside for exercise or healthy cooking.

It may be time to turn to Plan B. In this case, anything that saves time can help. These are some ways to prepare.

  • Stock your freezer, pantry, and refrigerator with ready-to-eat or quick-to-prepare meals and ingredients. The freezer can have cooked chicken, fish, tofu, and vegetables, and meals such as stew and chili. Pantry items can include canned tomatoes, low-sodium beans or low-fat refried beans, tuna, nuts, whole grains such as whole-wheat spaghetti and brown rice, and olive oil. The fridge might have eggs, cottage cheese, yogurt, hummus, and whole-grain bread.
  • Save driving time during workouts by skipping the round-trip drive to the gym by taking a walk around your neighborhood, working out at home, or using the gym and the gym's shower on the way to or from work.
  • Use meal helpers, such as bagged salad, rotisserie chicken or cooked chicken breast strips, marinated chicken or fish from your supermarket's meat counter, and cut vegetables for stir fry, fajitas, and soups.
  • Know healthy options at local neighborhood and chain restaurants. In a pinch, a chicken salad at a drive-through or delivery of salmon with brown rice and vegetables can save time and give you nutrients you need.

Obstacle: Lack of Planning

You may occasionally find yourself needing to make a quick decision about what to eat or how you can get in some physical activity. If you hastily try something new with a last-minute decision, you might end up with more calories than you had intended, or with a missed workout.

Strange as it may sound, some planning can help you plan for lack of planning. Here are some strategies.

  • Default to what works. For example, if you need a snack but do not have time to think, you can opt for something you have regularly, such as a hard-boiled egg or peanut butter with an apple. At restaurants, chicken breast and vegetables or a green salad are nearly always good options.
  • Use Lark DPP. You can log meals ahead of time to see which nutrients and food groups are in them so you can decide whether you really want to make those choices.
  • Have workout clothes and shoes nearby. Your car, your office, and your home may be some good places to have workout gear just in case you need it suddenly.

Obstacle: Weekends, Vacations, and Holidays

For some people, routine days are more conducive to healthy eating and increased physical activity. Weekends and holidays may theoretically be for you to take time for yourself, but changes in schedule or scenery may leave you scrambling to get the food and activity you crave. Another challenge is that weekends and holidays are often the best chance to get priceless, quality family time, which can interfere with healthy behaviors.

Here are some strategies for staying fit and healthy on weekends, vacations, and holidays.

  • Combine healthy time with family time, such as playing outdoors or cooking meals together.
  • Be a pedestrian tourist in your own town by choosing a fun neighborhood and exploring it on foot.
  • Practice for sports along with your kids.
  • Let your kids or spouse be the expert and teach you how to make a healthy meal, with guidelines such as including a vegetable and a fruit.

Obstacle: Another Lapse

You may be highly motivated and well-prepared to get over the current relapse, and you may build up some momentum as you get going. Eventually, though, another lapse might happen. Recognizing and facing a lapse can help minimize its effects. Now that you have some experience, future lapses may be easier to get over.

It is great to carefully plan to get over a lapse and to implement that plan. As you do so, it is likely that an unexpected barrier or two will throw a wrench into things. That means it may be time to turn to Plan B so you can succeed no matter what. And, no matter what, Lark DPP is there for support and coaching to help you meet your weight loss and health goals.

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