Skip to content
Nutrition & Diet

I Melted 80 Pounds of Fat in 9 Months: My Top 5 Keto Tricks

Discover how one man transformed his body.

Christopher Roback
By Christopher RobackOct 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Christopher Roback
Ben_Azadi1
Copyright thebenazadi/Instagram
Christopher Roback
By Christopher RobackOct 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Have you ever felt trapped in a body that doesn't reflect your true potential? In 2008, Ben Azadi found himself obese, depressed, and desperate for change. Fast forward to today, and Azadi is a renowned functional health practitioner with over 16 years of experience, the author of four best-selling books, and host of the award-winning Metabolic Freedom Podcast. His personal journey of losing 80 pounds in just 9 months sparked a mission to help people live healthier lives. Let's dive into Azadi's transformative approach to melting fat and stopping aging.

Unlock Your Body's Fat-Burning Potential with Ketosis

Azadi's weight loss journey began with understanding the science of ketosis. "When we lower our carbohydrate intake, we allow our body to turn on a switch that allows us to burn body fat," he explains in the video. By reducing carbs, insulin levels drop, unlocking the key to fat burning. The liver then produces ketones, which fuel the body and brain while reducing inflammation.

Discover the Ancient Roots of the Keto Diet

While keto has become a popular weight loss strategy, Azadi emphasizes it's more than just a diet. "It's a metabolic process that our ancestors all went through," he notes. This natural state offers benefits beyond fat loss, including improved mental clarity and energy production.

Leverage Keto for Disease Prevention

Jeff Volek, PhD, RD, supports this approach, adding: "We've reached a critical mass of scientific evidence at this point. Nutrition experts now agree that low-carb diets provide benefits beyond disease management. In other words, they've been shown to not only help people with diet-related diseases, like heart disease and type 2 diabetes, they can also help generally healthy people reduce their risk of developing those diseases in the first place."

Choose Clean Keto for Optimal Results

Not all keto diets are created equal. Azadi stresses the importance of "clean keto" versus "dirty keto." He warns against inflammatory fats, stating, "There are a set of fats, these dietary fats that are arguably more inflammatory than sugar and smoking." Instead, focus on high-quality proteins and healthy fats like coconut oil, olive oil, seafood, and eggs.

Master the Art of Healthy Fat Selection

"Fats, for example, when you do keto, you're going to eat more fats, but not all fats are created equal," Azadi explains. He recommends focusing on "saturated fats and monounsaturated fats to give your audience an example: coconut, coconut oil, olive, olive oil, seafood, eggs, et cetera. Those would be healthy fats."

Avoid the Hidden Dangers of Seed Oils

Azadi is particularly cautious about seed oils. "These seed oils, these vegetable oils you mentioned, they stick around in your body for years. The half-life is 680 days," he warns. This means that even after stopping consumption, these oils can continue to cause inflammation in your body for a long time.

Navigate Restaurants with a Seed Oil Allergy Card

To avoid these harmful oils, Azadi suggests using a "seed oil allergy card" when dining out. This card politely informs restaurants of your need to avoid certain oils, helping you maintain your clean keto diet even when eating out.

Amplify Your Results with Intermittent Fasting

Azadi combines keto with intermittent fasting for enhanced results. "When we are in a fasted state, so many things happen in the body that are remarkable," he says. Fasting triggers autophagy, a cellular cleanup process that can help prevent diseases like cancer and autoimmune conditions.

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Ease into Fasting Gradually

However, he cautions against jumping into fasting too quickly. "The first step is to gradually decrease their total carbs," Azadi advises. Start with keto to become fat-adapted, then gradually introduce fasting periods.

Become Your Own Health Experiment

One size doesn't fit all when it comes to health. "Do your own experiment and see what works for you," Azadi suggests. This approach allows you to fine-tune your diet and lifestyle based on your unique needs and responses.

Customize Your Approach Based on Gender

This is particularly important for women, as Azadi notes: "Men and women definitely do it differently. So men could be more aggressive... Menstruating women want to go with their hormonal cycle."

Prioritize Nutrient-Dense Foods

While following a keto diet, it's crucial to focus on nutrient-dense foods. Franziska Spritzler, RD, CDE, notes about eggs: "Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron." These nutrient-rich foods can help support overall health while following a low-carb lifestyle.

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Boost Heart Health with Keto-Friendly Foods

Flora Clarke, MSc, adds to this, explaining the benefits of keto-friendly foods like avocados: "Research shows that eating avocados regularly can reduce levels of 'bad' cholesterol and improve your heart health."

Stabilize Blood Sugar for Steady Energy

A key benefit of the keto diet is its ability to manage blood sugar levels. "Low-carb meals and snacks are ideal if you want to maintain steady energy throughout the day without blood sugar spiking and dropping," says Volek.

Enhance Satiety with Protein-Rich Foods

Regarding keto-friendly foods like cottage cheese, OSF Healthcare states, "Cottage cheese is especially good for people living with diabetes. It is low in carbohydrates. In addition, the protein in cottage cheese slows digestion, which promotes satiety and can prevent blood sugar spikes."

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Harness the Healing Power of Positive Thoughts

Perhaps Azadi's most powerful insight is the impact of our thoughts on our health. "Our thoughts have the ability to communicate with our DNA," he explains. Positive, grateful thoughts can create anti-inflammatory proteins and protect our DNA, while negative thoughts do the opposite.

Transform Your Health with Daily Thought Practices

Azadi considers this the ultimate biohack: "We have 60,000 opportunities every day to put the body in either a healing state or an inflammatory state." By cultivating awareness of our thoughts and creating a supportive environment, we can significantly impact our health and longevity.

RELATED:Believing These 5 Weight Loss Lies Kept Me Obese

Shape Your Health Journey Through Your Environment

Azadi underlines the importance of your environment in shaping your health journey. "Our environment determines the thoughts that we think and the values that we have, the values that we have, and the thoughts that we think determine the actions we take or don't take. And that determines the results we get," he explains. He advises being mindful of the people and influences in your life. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

proteinsustainable weight lossintermittent fastingcarbsweight loss

More For You

Nutrition & Diet

I Lost 130 Pounds on the Keto Diet and This Is How

Mayra_Wendolyne_LowCarbLove1
low.carb.love/Instagram
Leah Groth
By Leah GrothJun 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you thinking about going on the keto diet? Lots of people claim that the low-carb way of eating has helped them lose tons of weight. Mayra Wendolyne (@LowCarbLove) is a keto devotee and weight loss influencer who lost 130 pounds on the diet. “Today I'm going to be telling you about my journey, how long I've been keto, low carb, the whole nine,” she says at the start of the clip. Here is exactly how she did it.

She Learned About Keto From a Friend

Low Section Of Woman Standing On Weight ScaleShutterstock

“Let's talk about my story,” she says. “A lot of people always ask me how I found out about keto because I actually started keto before it became a trend before it was all trendy and viral and everything.” She explains that a friend of hers, who “had always dealt with weight issues,” was introduced to the low-carb lifestyle” and ended up doing “more of a carnivore keto diet.”

She explains that a lot of his diet consisted of ribeyes with eggs, meats, “a protein style burger with no tomato, no onion,” she says. “It was just a very carnivore focused, keto lifestyle.” After not seeing him for three months, he sent her a photo and he had lost 70 pounds.

She Learned It Was Similar to Atikins

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

“After that, I just started looking more and more into it, and I realized that it was somewhat like the Atkins diet, and I was like, ‘Oh my gosh.” She tried it for a week, lost 10 pounds, and was “sold after that.”

She Loves It Because She Is Willing to Sacrifice Carbs

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

“I was like, keto is for me because I love veggies, and I love my proteins. And so I was willing to sacrifice the carbs – the rice, the pasta, the bread – in order to have those satiating fats that are so delicious and especially that gave me the results that I saw. So I was sold.”

“So a lot of you guys wonder how long have I been keto? So the answer is I have been on keto for about five years now, and I have been living a low-carb lifestyle for over ten years,” she reveals.

She Topped the Scale at 315 and Lost 135 Pounds

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

“I originally started my journey at about 315 pounds. I've lost a total of 135 pounds,” she reveals. However, she admits that she goes up or down “10 pounds here or there, not gonna lie.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

You Have to Be Mindful of Snacks

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

“I'm always just snacking and things like that. So, of course, if you are on a weight loss journey, you always have to be mindful and keep in mind that you have to eat to your goals, right? So even if something is keto, it doesn't mean that you go and eat like a whole box of cookies just because they're low carb or keto,” she says.

You Also Need to Be Calorie Conscious

Nutritional label with focus on calories.Shutterstock

“You need to be mindful, you need to be calorie conscious, because no matter what, in order for you to lose body fat and weight, you need to be in a calorie deficit. In order to lose weight, you need to be in a calorie deficit,” she points out.

You Can Build Muscle Without Being in a Deficit

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

“You can lose body fat and convert it into muscle while not being in a calorie deficit. But you're, you're not gonna see the scale go down,” she points out.

She Lost 100 Pounds Twice

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

“So I have actually lost a hundred pounds twice in my life,” she continues. “So the first time I lost a hundred pounds in my first year, I was super, super strict. I was working out twice a day. I was in between a low-carb diet and severe calorie restriction, which is not what I recommend at all. It's actually really unhealthy. You mess up your metabolism; you slow it down.”

The Second Year It Was Harder to Lose Weight

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

She lost 100 pounds the first year and 35 the second. “Remember, the closer you get to your goal weight, the harder it is for that weight to come off,” she says. However, “it was really, really difficult for me to keep that weight down. But I did it because I was always just so worried about being skinny or trying to be skinny. So, like my whole life, that's what was going through my head. I'm just so happy to be out of that mentality now.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

After Having a Baby, She Discovered Atkins

Caucasian Young Pregnant woman Tummy belly summer green dress touching stomach field expecting a baby relaxing outside nature park lake rural Beautiful magic 8 months enjoying life glasses hatShutterstock

The second time she lost 100 pounds was after she had a baby. “Everyone was telling me like, ‘It's over for you. You're not gonna lose that weight.’” This was when she discovered Atkins. “I thought it was like the weirdest thing ever because you can eat bacon and mayonnaise, meats and cheese, and everything that, basically, for 15 years, I was programmed to be afraid of. All of a sudden, it was like what you could do to lose weight.”

She Lost Weight Fast with Low-Carb, Low-Fat Eating

Fried eggs and bacon cooking in a skilletShutterstock

She tried it for a week and lost weight, starting with low-carb, low-fat, not incorporating bacon and mayo, losing 100 pounds in 6 months. “If you're not putting fats into your body, your body is going to burn your own fat,” she says.

Then, Embraced Higher Fat Foods

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Then she switched to low carb, “but I did high fats,” she says, which included salmon and meats, ground beef, and avocado.

In General, She Doesn’t “Go Super, Super Crazy on Fats”

Woman cutting chicken fillet in kitchen, closeupShutterstock

“So, for me personally, I have lived a keto lifestyle focused on protein and healthy fats. So I don't go super, super crazy on fats. Like, I'm never the person who’s gonna add a ton of butter to my steak. I just usually have a steak with some veggies and add maybe a little bit of butter, like a cream sauce, things like that. But I'm not like the one that's going to pour butter and coconut oil and, you know, things like that into my coffee.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

She Tracks Her Carbs, Not Calories

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“I'm still very calorie conscious, and I track my carbs versus calories. But I don't have to worry about that so much because I'm just naturally conscious of what I'm having and mindful,” she says.

She Lives a Keto Lifestyle

Homemade Keto Chicken Meal Prep with Veggies in a ContainerShutterstock

“So now I am currently living a keto lifestyle. I am a little more flexible with what I do. I don't weigh myself, I just kind of go gauged off of how my clothes are fitting me,” she says.

She Also Does Intermittent Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

“I am actively trying to intermittent fast a lot more and be more strict because that's kind of how I maintain my weight. I intermittently fast, and I don't like to track a lot,” she says. “So what I do is I fast and once I eat, I sit down and eat like a big meal or even like two small meals or medium-sized meals.”

Body Network’s Expert Weighs In on Keto

tara_collingwood5dietdivatara/Instagram

While most experts agree that the keto diet will result in quick weight loss, many maintain it is not sustainable. “Ketogenic diets should not be followed long term,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains for overall health but especially digestive health and disease prevention.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Body Network’s Expert Weighs In on Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

As for intermittent fasting, it works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. “Intermittent fasting is also not a guarantee of weight loss, and often people see plateaus and weight gain after a period of time of intermittent fasting,” notes Collingwood.

💪🔥Body Booster: To lose body fat and weight, create a calorie deficit by being mindful and conscious of your calorie intake.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

pretty young smiling woman in stylish sport outfit sportswear skinny strong body healthy fit lifestyle happy enjoying having fun, Calendar, diet, celebrate
Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

Couple With Dog Walking Along Coastal PathShutterstock

You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

Happy couple having romantic walk on beach. Space for textShutterstock

Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced diet​2. Prioritize Protein and VegetablesShutterstock

Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

Overweight female is standing on white scales at homeShutterstock

Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

MSN Feed - Slideshow

Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm 45 and Lost 60 Pounds

Martin Balcaitis
Copyright Martin Balcaitis
Christopher Roback
By Christopher RobackFeb 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

The Workout Strategy

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.Shutterstock

Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 20 Pounds with These 8 Tips

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

I Lost 30 Pounds by Swapping These 5 Foods

weight loss, drinking, water, hydrate, main image, diet, couple, bathroom scales
Shutterstock
Leah Suzanne
By Leah SuzanneApr 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to ditch from your diet? Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed his top tips, including 5 simple food swaps he made to lose 30 pounds.

I Swapped Diet Soda For Water

Middle age man drinking glass of water sitting on sofa at homeShutterstock

“When I first started my weight loss journey, one of the very first things I did was stop drinking sodas. Picture this – I was drinking three big bottles (2 liters each) of Diet, Caffeine Free soda.

I knew from reading many studies that diet soda was supposed to be just as bad (if not worse) than regular soda. So I quit drinking it and started drinking water instead. That was 16 years (and 175 pounds ago – I was 320 pounds at the time). If you go back to 1990, I was even larger (367 pounds). I haven’t had a soda since. It took a while to get used to the change, but now I don’t miss them at all,” he says.

I Swapped White Rice For Brown Rice and Other Grains

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.​Refined Grains to Whole GrainsShutterstock

“Brown rice, which contains more nutrients and fiber, is a healthier choice for most people. Even better than brown rice are other grains, such as farro and barley. Barley has a glycemic index of only 28, which is one of the lowest among all grains. Farro has a glycemic index of only 45. Contrast this with a glycemic index of 73. The lower the glycemic index, the less your likelihood of Type II diabetes,” he reveals.

I Swapped Regular Milk For Almond Milk or Soy Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Almond Milk ​Shutterstock

“Midway through my weight loss journey, I concluded, after reading many studies, that I needed to eliminate dairy from my diet. Be aware that while almond milk tastes great, it doesn’t have nearly the same amount of protein as either whole milk or soy milk. That’s why I prefer soy milk. It has slightly more protein than regular milk and roughly 7 times the protein of almond milk. Make sure you buy the unsweetened varieties of almond milk and soy milk. Any time you buy a flavored non-dairy milk, it will have lots of added sugar, and that’s not good (in my opinion),” he maintains.

I Swapped Ice Cream For Nice Cream

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

“You may ask, what’s Nice Cream? All you need to do is take a bunch of ripe bananas and put them in the freezer for about an hour. Don’t let them get frozen solid. Then take them out and throw them in the blender or food processor. Viola. You have banana-flavored ice cream that tastes delicious. While it still tastes sweet, all the sugars in nice cream are natural, as opposed to the refined sugars typically found in ice cream,” he says.

I Swapped Unsalted Raw Nuts For Roasted/Salted Ones

A variety of nuts in wooden bowls.​NutsShutterstock

“I’ll be the first to admit that roasted/salted nuts are delicious. No doubt about it. But did you know that most roasted nuts are roasted in some type of oil, such as peanut oil? That adds unnecessary fat to the mix. Plus, it’s even worse if they add salt to the mix. You might say raw, unsalted nuts don’t taste as good. Well, here’s a little trick. Lay them out on a baking pan and roast in the oven at 350 degrees until they start to turn brown (or use an air fryer if you have one). Then take them out and let them cool for about an hour. Roasting brings out the natural oils in the nuts, and they’re fantastic. But don’t eat too many, as they can be addictive,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Signs You’re Not Eating Enough Protein

Girl, woman, salmon, protein, fish, shocked, worried
Shutterstock
Leah Suzanne
By Leah SuzanneApr 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you eating enough protein? There are some signs to look out for. Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN, from Clean Eatz, explains that protein is essential. “As published in the Journal of Obesity and Metabolic Syndrome, high-protein diets will not only promote muscle protein synthesis, but will also reduce fat mass for both low-calorie and standard-calorie diets,” she says. “It is essential to identify a long-term strategy to meet daily protein needs.” Here are eight signs you aren’t eating enough protein.

Loss of Lean Muscle Mass

Rear view of woman stretching her arm and shoulder, muscle loss

Shutterstock

The first sign is loss of lean muscle mass. “Loss of lean muscle mass is often a result of chronically low caloric intake and inadequate protein availability to restore muscle tissue consistently,” she says.

Bone Loss or Injury

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the hand​ Warning Sign 3 Wrist Pain and WeaknessShutterstock

Another sign? Bone loss or injury. “A consequence of low protein intake that comes as a surprise to many people is bone compromise including stress fractures, osteopenia, and early onset of osteoporosis,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Eating More Empty Calories

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

Are you eating more? “Inadequate protein intake can lead to excessive consumption of additional ‘empty calories’ that don’t promote natural satiety and lead to unwanted body fat gain,” she says.

Your Metabolism Slows Down

woman eats sweets at night to sneak in a refrigerator.​Breaking Free from Food ObsessionShutterstock

A slower metabolism is also a sign. “When protein intake doesn’t meet our body’s needs for ongoing muscle protein synthesis, our lean body mass starts to decline, leading to a reduced metabolic rate,” she says.

You Are Experiencing More Injuries

Female runner knee injury and pain.Beat Joint Pain in 2 Weeks With This Anti-Inflammatory DietShutterstock

Injuries can also occur if you don’t eat enough protein. “Protein plays an essential role in muscle protein synthesis, particularly food protein sources rich in the amino acid leucine. When adequate amino acids aren’t available to synthesize new muscle tissue after exercise, chronic injuries are much more likely to occur,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

You Are Experiencing “Insatiable Hunger”

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obese​Sign 2: Pain Under Right RibsShutterstock

“Satiety, the natural feeling of fullness, is highly-related to protein intake due to the extended time period required for protein digestion. When individuals rely on high-carbohydrate foods, it results in a state of insatiable hunger,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Poor Exercise Recovery

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

“There is a common misconception that protein is an energy source for exercise, but it only provides about 5% of our fuel. Protein is actually the primary source of nutrition for promoting recovery and if protein doesn’t follow exercise as a recovery strategy, one can expect chronic poor exercise recovery,” she says.

You Are Experiencing Nutrient Deficiencies

,Exhausted,Runner,Resting,After,Running,In,City, tired, hill10 Weight Loss Mistakes You Need to Stop MakingShutterstock

Complete protein sources contain all 9 essential amino acids and a variety of nutrients for the body, including B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. “If protein intake is deficient, it is highly likely that one will experience nutrient deficiencies,” she maintains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She's 48 and Lost 20 Pounds in 3 Months on Mounjaro

Giuliana GoTherex | Strong for Life
Copyright GoTherex | Strong for Life/YouTube
Christopher Roback
By Christopher RobackApr 30, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

As a 48-year-old woman dealing with menopause, Giuliana watched helplessly as her weight climbed despite regular exercise and careful eating. After gaining nearly 20 pounds over five years, she reached her breaking point at 143.8 pounds—the heaviest she'd ever been, even after three pregnancies. Working with her husband, Dr. Matt Reuschle, PT, DPT, CSCS from GoTherex, she finally found success with Mounjaro when traditional methods failed. Here's exactly how she dropped 20 pounds in just three months and, more importantly, the specific strategies she's using to maintain her results long-term.

Why Her Body Stopped Responding to Exercise

Despite maintaining an active lifestyle, Giuliana's weight continued climbing steadily year after year. "I used to be like 130, 128 pounds and I reached a point when I was almost 144," she explained to her husband. Standing at just 5'2", this weight wasn't healthy for her frame. Her daily three-mile walks and regular garage weightlifting sessions made no difference—the pounds kept accumulating regardless of her efforts.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

When Hormones Take Over Your Metabolism

Adult woman fanning suffering heat stroke sitting in the livingroom at home7 Foods That Make Hot Flashes Worse During MenopauseShutterstock

Hormonal changes played the primary role in Giuliana's weight struggle. "I was pretty menopausal. All the gaining of the weight was due to my age and also because I was taking birth control pills," she realized. Even after switching from pills to an IUD to help with hormonal balance, the weight continued accumulating. She consulted with dieticians and tried various exercise regimens, but nothing stopped the scale from climbing upward.

Why Her Doctor Recommended Mounjaro Instead of Other Options

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

Dr. Matt selected Mounjaro specifically because of its impressive efficacy compared to other weight loss medications. "It's currently the best of the drugs available for weight loss," he explained to her. While older weight loss medications showed only 5-7% efficacy in research, Mounjaro affects both GLP-1 and GIP receptors, showing over 20% weight loss in studies. This dual-action mechanism made it the logical choice for someone like Giuliana who had the exercise portion mastered but struggled with dietary control despite best efforts.

Her Weekly Treatment Schedule

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

Giuliana's treatment followed a structured approach with careful monitoring to ensure safety and effectiveness. "Every week, at the same time, on the same day, I went to the doctor to get my shot," she committed to the process. A nurse administered the injection in her stomach, which was completely painless—much easier than she expected. Each visit included a full body composition analysis to track her progress beyond just weight. The medication dosage increased monthly for three months until she reached her goal weight, followed by a final month at a lower dosage to safely discontinue treatment.

RELATED:20 Possible Ozempic Side Effects

How She Tracked Every Change in Her Body

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,Scales​A Science-Based ApproachShutterstock

Detailed body composition reports provided Giuliana with comprehensive insights beyond just the number on the scale. "The report included my body fat percentage, visceral fat, total body water, and muscle mass measurements for different body parts," giving her a complete picture of her changing body. Starting at 143.8 pounds with 30% body fat (and visceral fat at 7), her final report showed remarkable progress: 123.6 pounds with 24.6% body fat (visceral fat down to 5). Particularly encouraging was maintaining most of her muscle mass—losing less than one pound of muscle (from 29 to 28.1 pounds) while shedding nearly 20 pounds overall.

Side Effects She Experienced (And How She Managed Them)

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blue​That Embarrassing Moment...Shutterstock

Unlike many Mounjaro users who experience severe nausea, Giuliana's experience was surprisingly different. "I never had any nausea, I never vomited. I think it's because I started with a lower dosage so my body was getting used to the medicine," which made the process much more manageable than she expected. However, she did struggle with significant constipation—sometimes going five days without a bowel movement, which was extremely uncomfortable. Through trial and error, she developed an effective remedy combining prune juice with Miralax, applesauce, and fiber-rich celery that finally provided relief when needed.

Why You Must Prioritize Protein While Taking Weight Loss Medication

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Dr. Matt emphasized that proper nutrition and exercise were absolutely essential companions to the medication—not optional add-ons. "We want to make sure that we're losing the weight that's most appropriate to lose," he explained, focusing on fat loss rather than just weight loss. The goal was specifically to preserve muscle mass while shedding fat, which required strategic intervention with her diet. "We need to stimulate muscle growth and muscle retention through your diet. So number one, we need to raise your protein," became Giuliana's daily focus even when she wasn't hungry. Additionally, resistance training provided the stimulus needed to maintain and build lean tissue, which keeps metabolism higher long-term.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

How Mounjaro Rewired Her Brain's Relationship With Food

Weight loss injection pen - Mounjaro injection pen, medicines to help control blood sugar levels type 2 diabetes, and weight loss.Shutterstock

The most unexpected and valuable benefit Giuliana experienced was the complete elimination of food cravings that had haunted her for years. "The voice in my head that used to tell me before I took Mounjaro that I have cravings, those cravings haven't come back," even months after stopping the medication. This mental reset fundamentally changed her relationship with food—she now views it primarily as fuel rather than comfort or habit. Even during Christmas and holiday celebrations, she could enjoy treats in moderation without feeling out of control or derailing her progress, a freedom she hadn't experienced in years.

The Right Way to Transition Off Medication (Without Regaining Weight)

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Dr. Matt emphasized the crucial process of "reverse dieting" when transitioning off Mounjaro to prevent the weight regain that affects many people. "Maintain for two to four weeks before you ever go to raise your calories or decrease your activity levels once you reach your goal," he advised her with specific instructions. The transition period typically needs to equal the weight loss period—so her three months of weight loss required three months of careful transition to normal eating. This methodical approach prevents the metabolism from being shocked by sudden dietary changes, dramatically reducing the common risk of rapid weight regain after stopping medication.

How She's Building Sustainable Habits That Stick

Chicago, IL, USA - Jan 13 2024: One month supply of Mounjaro, an injectable medicine used to treat Type 2 diabetes.Shutterstock

The key to maintaining Giuliana's results long-term lies entirely in the new habits she formed during treatment. "Mounjaro gives you a chance to build habits without those same mechanisms in the body that have been driving you towards the bad habits," Dr. Matt explained about the window of opportunity the medication provides. She's found that smaller portions and protein-focused meals have genuinely become her new normal without feeling like deprivation. The four months on medication provided enough time to establish these healthier patterns as automatic behaviors, making maintenance significantly more manageable now that her treatment has ended.

Why Professional Guidance Makes All the Difference

,Doctor,Hospital,medical, dr, happyShutterstock

From her experience, working with qualified health professionals rather than trying to navigate this journey alone made an enormous difference in Giuliana's success. "You want to look for people that are looking to improve your health, not just looking to get you to lose weight," Dr. Matt advises based on years of clinical experience. Quality professionals focus on creating sustainable environments for long-term success rather than just quick results, helping clients feel better, look better, and ultimately live better through permanent lifestyle changes rather than temporary fixes that lead to inevitable rebounds.

RELATED:20 Things to Avoid While on Ozempic

The Complete Approach That Finally Worked For Her

Traditional wind-up keywound mechanical spring-driven alarm clock on bedside table, focus on girl lying with closed eyes sleeping on bed enjoying fresh bedding soft pillow comfortable mattress conceptShutterstock

Giuliana's success ultimately came from addressing multiple health factors simultaneously rather than focusing exclusively on weight loss. "Health and fitness is more than just exercise. You're going to need to take a look at your diet, your stress levels, which includes how you sleep, and understand your blood and hormones," Dr. Matt explains about the approach that finally worked for her after years of frustration. This comprehensive method ensured that all potential obstacles to her weight management were identified and addressed, creating a foundation for lasting results beyond just the number on the scale. At 48, she finally feels like herself again—and more importantly, she has the tools to stay this way. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.