How to Lose Weight: What Worked for Me to Lose 80+ Pounds

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I struggled to lose weight for most of my adult life and only reached a healthy weight within the last couple of years. More importantly, I now feel calm and comfortable in my skin, and don’t spend time or mental energy picking apart the things I don’t like about myself (something that took up most of my mental bandwidth for years).

Specifically, I lost over 80 pounds and went from a size 16 to a size 4 in 15 months (and got my Hashimoto’s into remission).

I’m sharing what worked for me. This is not medical advice and I do not think these same factors will work for everyone. This process was, in many ways, an overnight success a decade in the making.

The Personalized Way to Lose Weight

I learned two important lessons essential to creating a sustainable system that worked for me (and that I feel are crucial to address before delving into the physical stuff).

1. I Started With Mindset

I had a story in my head that “I’ll be happy when…” or “If only I was… I would be happy and accept myself.” I realized that I could choose to be happy and accept myself without waiting for my body to look a certain way. The mindset change wasn’t an overnight shift, and it took time to internalize, but this was a fundamental and vital shift for me.

I realized I couldn’t hate or punish myself into being the size I wanted.

When I started to love and appreciate myself as I was, it became so much easier to choose what led to weight loss without internal friction. It became easy to listen to my body and choose healthy foods (and enough of them) out of love rather than deprive myself based on what I didn’t like about my body.

For me, dealing with past trauma was a huge part of this process, and I detail my journey with that in this podcast episode.

I share the diet and lifestyle things I changed below, but the importance of mindset and inner work can’t be overstated.

2. I Asked Better Questions

I also learned to ask better questions. Here’s what I mean: I used to internally say things like “Why is it so hard to lose weight,” to which my mind would inevitably answer and provide all the reasons it was so hard: thyroid disease, six kids, bad genes, etc.

After working with Dr. Joy Martina, I started to instead ask myself questions like “How is it so easy to lose weight and feel so healthy,” and my mind jumped to answer the question with reasons like: because I love healthy foods, movement is fun, sleep helps me heal, etc.

I found these books helpful for mindset:

Personalization is Key

These past two years also really brought home the lesson that health and wellness are hugely and intricately personal. So many “experts” claim to have all of the answers, and many do… for what works for them. I had tried almost every “system” imaginable. What eventually worked for me was a combination of things I found through my experimentation that was tailored specifically to me.

That’s the real secret: there is no secret or magic bullet.

There is wisdom to learn in almost every approach, but it must be personalized. I built on the most researched-backed methods I could find and then experimented, tested, and tracked to see what was most effective for me.

I share these strategies below and highlight the commonalities that I think can be helpful for most people. At best, these should be a starting point for your research and experimentation. Pieces of my strategy might work well for you, but the methods below should be, at best, a starting point. Some people find certain supplements, like c60 helpful, while others may not.

A Note on Hashimoto’s:

I was diagnosed with Hashimoto’s thyroiditis after my third child was born over ten years ago. I’d tried numerous things over the years, and while many of them helped improve my thyroid numbers, I still struggled with weight loss until this point.

I think that many of the things I did during this time were keys to healing my gut and body to be able to lose weight, and I am forever grateful to Dr. Alan Christianson and Dr. Izabella Wentz for their work and help with my thyroid recovery.

I should also note that over the last couple of years, I stopped acting like I had thyroid disease and stopped letting this be part of my story or an excuse. This might not be helpful to everyone, but I found the mindset shift just as important as the health changes.

Part 1: Tracking to Lose Weight

I realized I couldn’t figure out what was working and what wasn’t without objective measurement over time. I decided what I was going to track and starting documenting these metrics:

  • Weight, body fat and BMI
  • Fasting blood sugar (every 1-2 weeks) using a glucose monitor
  • Ketones in a 24-hour fast monthly
  • Heart Rate Variability and sleep using an Oura ring
  • Basic labs including CBC and Comprehensive Metabolic plus thyroid and vitamin D using a local ProHealth clinic
  • Food intake and macros through My Fitness Pal
  • Time-restricted eating and intermittent fasting through the Zero App

By tracking these, I could see over time what was working and what wasn’t. I also kept a digital journal in Notion that tracked my food and exercise and added notes about these into Oura to correlate patterns.

Helpful resources for tracking:

Part 2: Understanding Genes

Part of figuring out what worked for me was taking a deep dive into my genes. I used Nutrition Genome for genetic testing, and they provide a 90+ page report about nutrition and supplements that I used as a starting point. I also ran my data through Self Decode and built out an algorithm that would look at all my genes in relation to each other and make recommendations based on that.

Again, this is very personalized, but the factors that ended up being most helpful for me:

  • Eating less fat, especially less saturated fat, even though these can be vital for many people.
  • Consuming MORE protein (more on that below)
  • Less red meat to reduce iron intake and insulin levels (noticed a big difference here)
  • Optimizing vitamin D levels

Helpful Resources:

Part 3: Eating MORE to Lose Weight

When I started tracking, I realized I’d been under-eating for years (especially protein) while trying to lose weight, and my metabolism wasn’t happy about it. It took a while to break this habit, but I started by tracking my food intake and making sure to eat enough calories.

For me, consuming enough protein was especially important… and research supports this. Protein reduces ghrelin (the hormone that makes you hungry) and increases GLP-1, peptide YY, and cholecystokinin (which signal that you’re full). Protein is also needed for building muscle, which burns more at rest than fat.

I found that by increasing my healthy protein intake, I naturally wanted to consume less high carb and high-calorie foods and felt satisfied much more quickly. It also takes more effort to metabolize protein (as much as 30% of the calories in it are burned while digesting it, and it has a much higher thermic effect. Since protein is needed for muscle and tissue health, this also has an anti-aging effect! Win:Win. I didn’t find her until after my weight loss, but I recommend checking out Dr. Gabrielle Lyon’s work if you are new to this concept.

In short, eating more protein helped me feel full faster, burn more calories, and not have cravings for foods I was trying to avoid.

Specifically, I aimed to eat 30 grams of protein minimum per meal, at least three times a day. Most meals, I hit 40-45 grams. Another way to look at this is getting about 30% of calories from protein.

Some examples of my protein consumption per meal:

  • 2 cans of sardines (my lunch almost every day along with lots of green veggies)
  • 1.5 cups cottage cheese
  • 5-6 ounces cooked chicken or turkey
  • 6-7 ounces cooked cod
  • 6-7 ounces cooked salmon
  • 5-6 ounces lean beef
  • 7 ounces of shrimp
  • 12-18 raw oysters

I don’t tolerate eggs well, but if I could eat them, they would have also been a go-to protein source for me. I also used grass-fed whey protein powder and bone broth to hit protein targets when I needed it and drank Kion Aminos daily for extra bioavailable protein.

My only real focus was hitting my protein target at each meal. I also ate in a shorter window (more on that below). Once I hit protein targets, I also ate as many vegetables, fruits, and healthy fats (mostly olive oil) as I wanted until I wasn’t hungry.

A bonus of this?

The extra protein and micronutrients from veggies had an anti-aging effect and helped my skin too! Since protein also helps build muscle, I got a LOT stronger without working out nearly as much.

Part 4: Eat Less Often

I experimented with and used several types of fasting and have found what works well for me after a lot of testing and tracking. I do not think these methods are universally beneficial, and many people don’t seem to respond well to fasting. These methods worked for me, but do your research and work with a doctor (like I did with my SteadyMD doc) when trying any extended fasting.

I still regularly eat in a shorter window each day. Often called Intermittent fasting (IF) or Time Restricted Eating (TRE), these methods help a person consume fewer calories and give the body and liver a break during the non-eating window.

We all practice some form of TRE each day without really realizing it. Unless you’re waking up to eat in the middle of the night, most of us go at least 8 hours without eating, which means we eat in a 16-hour window each day. I’ve reversed this and usually eat in a 6-8 hour window each day instead. Most days, I eat three meals, about 3-4 hours apart.

I track my hormones regularly, and my body does excellent with this method of TRE. Several genes make fasting easier for me than for many people, and I’m careful to make sure I’m not stressing my body out with too much fasting.

I also do longer fasts semi-regularly, but worked up to these slowly and would never recommend them without a doctor’s oversight. Specifically, I fast for 24 hours about once a week and measure my fasting glucose and ketones on this day. I also do a 3-5 day water fast every month or two and a 7-10 day water fast at the beginning of the year (I’ve found it a great way to start the new year and focus on goals and objectives).

Resources for more learning about TRE and fasting:

Part 5: Supplements That Helped Me Lose Weight

I found some specific supplements helpful, especially during the intensive weight loss phase. What worked for me won’t necessarily work for you. These are specific supplements I experimented with based on my genes and with tracking to see what helped. I think that nourishing my body properly in relation to by genes also helped reduce the biological stress response (see part 6 below).

I’m sharing the specifics of what I take most days as an example, but this list will look different for you. The Nutrition Genome test was helpful for me in figuring out this list.

My Supplements:

Important notes:

I believe that we should get most nutrients from food and eat a very nutrient-dense diet. Based on my genes, it was challenging to get enough of these specific nutrients from food with my dietary limitations (not eating eggs, etc.), so supplements were beneficial. I also would have needed to massively over-consume calories to hit the number of nutrients if I tried to get all of this from food.

At the risk of sounding like a broken record: these are the supplements that worked for me. Taking these supplements will not necessarily lead to weight loss for a person with different genes. I share these as a personal example and not as medical advice or as any form of recommendation.

Part 6: Staying Parasympathetic and Keeping Stress Low

This one factor might be the biggest key to my weight loss! We’ve all heard of Blue Zones and all of the potential factors that make them healthier and help people to live longer in these zones: better diet, more movement, sunshine, drinking red wine, etc.

I think the most overlooked and possibly most important factors are their strong focus on community and lower levels of stress. These factors mean that they are more often in a parasympathetic nervous system state than the sympathetic nervous system many of us stay in constantly.

When we eat in a sympathetic state, we don’t digest as well, and food is more likely to be stored as fat or to raise blood sugar. We don’t sleep as well in a sympathetic state or regulate blood sugar as well either. In short, we could do the same things: eat well, sleep enough, take supplements, etc., but have a completely different response in a sympathetic state vs. parasympathetic state.

It isn’t as simple as reducing stress, but it starts there. It goes beyond self-care and is a daily practice.

You won’t be shocked to hear that addressing this underlying stress is also personalized and individualized. For each of us, this means identifying and fixing our biggest sources of emotional and physical stress over time through a combination of conscious choice and environmental changes.

Here are some of the things that helped me most (but I didn’t do all of them each day):

  • Exercising less: I found that early on, I was actually exercising too much and this was causing physical stress for my body. During the first six months of intense weight loss, I didn’t do any intense exercise at all and only walked and swam.
  • Sauna use: Among other benefits, regular sauna use served two purposes for me: it worked as an exercise mimetic to give many of the cardio benefits even when I wasn’t exercising as much, and it helps the body get into parasympathetic. This study found that: “A session of sauna bathing induces an increase in HR. During the cooling down period from sauna bathing, HRV increased which indicates the dominant role of parasympathetic activity and decreased sympathetic activity of cardiac autonomic nervous system.”
  • Prioritizing sleep: Sleep became an absolute non-negotiable for me. During sleep, the body regenerates, flushes cerebral spinal fluid, and resets a lot of metabolic factors. Even one night of bad sleep would mess with blood sugar levels and HRV for a couple of days. These posts have more info: sleep remedies that work and how to create a perfect sleep environment.
  • Tapping: A method called tapping helps calm the nervous system. It was one of the strategies I used to actively deal with stressful situations and I did this before eating to make sure I was in a parasympathetic state to digest. This podcast with Nick Ortner and this one with Brittany Watkins both explain tapping in more detail.
  • Hunter Fitness classes: As I focused more on gentle fitness, I still wanted to increase strength and mobility and found CARs and Kinstretch classes from Hunter Fitness to be really helpful. I’m not sure why, but I also notice a big increase in HRV (a good thing) at night after I do these classes during the day.
  • Sprinting and strength training: With my COMT genes, I found that extended cardio was almost never beneficial for me, and that once I could tolerate exercise without it being too stressful, I did best with short but intense exercises like sprinting and lifting heavy weights. I now almost exclusively train with weights, sprints, and the Car.O.L bike.
  • Massage: When possible, massage and foam rolling seemed to help my body stay in parasympathetic. It’s also great for tightening loose skin after weight loss.
  • Breathing: A few simple breath-work exercises made a difference in my HRV. I would do box breathing (breathe in for 4 count, hold for 4 count, exhale for 4 count, hold for 4 count and repeat), and 4-7-8 (inhale for 4, hold for 7, exhale for 8) daily.

Part 7: Don’t Do the Same Thing Daily

I’ve explained many things I do regularly, but I don’t do any of these things every day. I vary my supplements, eating windows, macros, and calories almost daily to keep metabolic flexibility.

As examples:

  • Eating in a 6-8 hour window each day, but one day a week, I eat in a 12+ hour window instead.
  • Consume 100+ grams of protein most days but eat much lower protein once a week.
  • I don’t take supplements on the weekends.
  • Some days I eat much more fat (mostly from olive oil and fish).
  • A couple of days a week, I consume more carbs from vegetables and tubers.
  • I lift weights a few times a week but occasionally take a week off.
  • The only thing I rarely vary is my sleep, and this is one of my non-negotiables. I haven’t found any benefit from reducing sleep and optimizing sleep has positive effects in all other areas of my life.

A Sample Daily Health & Weight Loss Routine

As I said, I don’t do anything every single day, but here is a sample day with many of the common factors built-in:

  • Wakeup without an alarm after getting at least 8 hours of sleep. Drink 1 quart of water with the juice of one lemon and some ginger.
  • Within an hour, spend 30 minutes outside (often drinking a cup of green tea or coffee with my husband and kids), do gratitude and breathing and move around (walking, strength training or gentle stretching).
  • Take any supplements I need to take on an empty stomach.
  • Get work done in the morning while the kids work on school.
  • If working out, do this late morning just before eating lunch so I can train fasted. Sometimes drink aminos before and during workout.
  • Eat first meal between 11-1 most days, making sure to hit 40 grams of protein. Take most supplements with this meal, including the ones listed above.
  • Eat another meal every 3-4 hours for a total of 3 meals within 6-8 hours that day.
  • Spend time in the afternoon with kids outside and often usually sauna mid-afternoon. Drink LMNT in sauna for electrolytes.
  • Stop eating at least 3 hours before bedtime.
  • Drink reishi tea most night before bed (Organifi Gold mixed with Four Sigmatic reishi packet)
  • In bed by 10 pm most nights and sleep 9+ hours most days.

Sample Meal Ideas to Lose Weight

I don’t differentiate between meal types and can eat any of these meals at any time of day. I don’t tolerate eggs well (the only food that shows up as inflammatory for me) so they aren’t on this list but they are great for most people:

  • Two cans sardines over a big salad with pumpkin seeds, hemp seeds, and homemade olive oil and lemon dressing (my most common meal).
  • One or two chicken breasts chopped with avocado, cilantro, lots of greens, hemp seeds, hot sauce, and homemade ranch.
  • Egg roll in a bowl stir fry with ground turkey.
  • Sliced turkey wrapped in lettuce leaves with tomato, sprouts, cucumber, and Tzatziki sauce.
  • Meatballs over veggie pasta with salad.
  • Pan-seared salmon with roasted veggies.
  • Stuffed sweet potato with steak and Brussels sprouts. (I limit red meat due to my genes and eat this once a week at most).
  • Pan-seared cod with cauliflower rice and stir-fry vegetables.
  • Sheet pan tandoori chicken thighs and vegetables.
  • Any variation of salad with leftover protein and homemade dressing

Key Takeaways From My Weight Loss Plan

As a quick recap, these are the most critical factors that helped me lose weight (but won’t necessarily work the same way for you):

  • Knowing my genes and eating/supplementing for them
  • Eating more, especially protein, from seafood sources
  • TRE and fasting
  • Very specific supplements
  • Staying in parasympathetic through sleep and tracking HRV
  • Sauna use and very specific exercise

Healing my thyroid condition, overcoming past trauma, and learning how to have more balance in all areas of life has been a challenge, but through a combination of all the steps listed above, I’ve lost over 80 pounds, have more energy, and am stronger than I’ve been before.

It hasn’t been an easy journey and I’m not finished with it yet. If you’re struggling with any of these things, I’d just encourage you to keep it up. You can do it! But you also don’t have to wait until you do to start loving and accepting yourself. You’re amazing and wonderful and worthy and lovable just as you are right now!

This article was medically reviewed by Dr. Robert Galamaga, whois a board-certified internal medicine physician. As always, this is not personal medical advice and we recommend that you talk with your doctor or work with a doctor at SteadyMD.

Have you experienced a health or weight loss journey like mine? What worked for you? Please share in the comments below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


143 responses to “How to Lose Weight: What Worked for Me to Lose 80+ Pounds”

  1. Kalos Avatar

    I need help. I turn 40 this year and I am a mess. I have no job, I’m so tired all day every day that even walking from my bedroom to our living room makes me winded. My muscles feel week just by walking, my eyes are so hard to keep open and my attitude sux. I am at least 150lbs over weight I have 9 kids between the ages of 1 and 21, my spouse has been struggling with mental issues, we are under excessive amounts of stress, loud noises make me start to cry… I’m a mess!

  2. Mund Avatar

    I really love this site and have learned quite a bit. It is my go to site for many things. Thank you ! You have helped me so much.

  3. Jin Avatar

    thank you so much for all your information! i am ready to start my new lifestyle, no holds barred!

  4. Deki Avatar

    Paleo for 6 weeks now. Lost 6 pounds. Have pretty serious Hashimoto’s issues (meds change every 6-12 weeks!). So 6 pounds is great for me. Hoping to figure out how to dial in a little more. Have lost 100 pounds over the past 10 years but the last fifty have not moved! Any advice would be great! Also, trying to figure out some food allergy/sensitivity stuff, too!)

  5. Sarra Avatar

    So for a not so wealthy college student, what should my first shopping trip look like?? Please help me! I’m tired of how I look and feel. I want to be the best version of myself, this is the first time I feel like something will actually work for me!

  6. Di Avatar

    I have 100 lbs to loose. I will be 60 this year and have struggled with weight all of my life. Gonna give this a try! I remember my sister having epilepsy being put on ketogenic diet to contol her seizures. She lost so much weight. I just never put the two facts together because of traditional SAD indoctination.


  7. Becca Avatar

    I love this post! I wish everyone could read this AND apply it. It is all so, so true. I went GF 3 years ago and it changed my life, but it wasn’t until 3-6 months ago did I cut out grains and I feel the best I have in years!

  8. Monnica Avatar

    I came across your site on a pinterest post. I would be so happy to become more healthy and fit. I tried a lot of changes through a homeopath at my church, I admit that i had a lot more energy, but I still struggled to loose weight. I even started going to an hour long spin class once a week. With NO physical results. It was so discouraging I ended up not going to the gym at all, and honestly have eaten whatever since. I like your blog, very inspiring. I however, think I need some baby steps. Also, I am on a tight budget (we run our own business and winter is SLOW!). I am wondering if you have any advice on how to do this first with baby steps, and second, without breaking the bank. Thanks, Sincerly, Monnica

  9. Lisa Doodeman Avatar
    Lisa Doodeman

    Hi. My family has been on a gluten and dairy free diet for about three years. Last month my husband and I started on a grain free diet to promote weight loss. We are pleased with the results so far (although we added extra sugary foods over the Christmas week). My children are groaning at the thought of another change of losing yet more foods that they enjoy. How do you balance removing all grains and keeping children happy? I have seven children ranging in age from 2 to 15. Any suggestions would be most gratefully received.

    1. Wellness Mama Avatar
      Wellness Mama

      My kids balked for the first month or so, so I just had to make sure I had a lot of healthy and good snack foods on hand like beef jerky, coconut clusters, trail mix, energy bars, etc. I also catered more to their tastes during the transition and made foods fun (like meat and veggies on shish kabobs rather than just stir fry, etc). Good luck!

  10. Cathy Avatar

    I realize this is an old post, but am REALLY needing to do this.  Trying to recover my healthy as fully as possible after thyroid removal  11 months ago due to cancer.  I’m finding motivation hard to come by, but cannot stand the way I feel (and look) right now so am ready to make some serious changes.  We already do pretty well with lots of healthy fats and proteins, but could stand to up the veggies more and lose the grains.

  11. Joy Speights Avatar
    Joy Speights

    I’m really liking what I am reading.  We are currently doing the GAPS intro!  Keep up the great blogs!  Your web page is really an easy read and FULL of info!  Thanks a million.  Glad I stumbled on to you!

  12. Stephanie Avatar

    I am curious about your take on coffee?  I have struggled with adrenal fatigue in the past and periodically take a break from coffee, but I love it!  I don’t need cream or sugar, black is great.  Should it be an everyday drink for a healthy person who is not eating grains or high carbohydrate foods on a regular basis?

  13. Rue Avatar

    I’m a nursing mom, ready to drop these extra pounds especially with the summer weather. Until a stress fracture in my foot, I was good about exercise outside most days of the week. The exercise and sunshine are so great for mental health! I hope to pick that up again soon. But diet wise, is there anything different I need to do to continue to nurse? I’m actually having problems with low supply and have been doing everything I can to increase, including eating oatmeal regularly. I assume I should give this grain up.  Do you have any other recommendations? Thanks. 

    1. Wellness Mama Avatar
      Wellness Mama

      I would suggest giving up even the oatmeal for a while and just
      seeing how you do. Some people are more sensitive to grains than
      others. If you have any insulin resistance, the oatmeal can also be
      making it difficult to lose weight. I’m guessing you’ve already tried
      the basics like drinking a lot more water, eating enough saturated
      fats, using coconut oil, etc. Herbs like Fenugreek and Milk Thistle
      can help increase supply if used regularly, just make sure to stop if
      you should become pregnant again.
      From the weight loss perspective, focus each meal on a healthy
      protein (meat, eggs, etc), a good fat (avocado, coconut, butter, etc)
      and a lot of green veggies. These will all be very nutritious foods
      that can help boost milk production but will also keep your insulin
      levels low and help with weight loss. Weight loss can be difficult
      for some people with the hormones of breastfeeding, but this type of
      system has helped quite a few clients.
      If you aren’t already, drinking fermented drinks like kombucha and
      water kefir soda and eating fermented foods (sauerkraut,
      lactofermented salsa, etc) will help boost your beneficial bacteria,
      and will also pass this beneficial bacteria on to your baby to help
      his/her flora also. Many people also find that these foods really
      enhance absorption of nutrients and can help with weight loss.

      1. Estelle Avatar

        Oh and most people don’t realise but mint dries up your milk! So keep off the peppermint tea or after dinner mints. Fennel tea tastes similar but is good for your milk.

  14. Pixie Avatar

    How does one start on the road to this healthy lifestyle? I eat a gluten free diet but it is very high in carbs and I have seen my weight increase over the years. I will put my heart into it I already get my daily sunshine and am decreasing my grains to only popcorn and the occasional piece of gluten free bread but I am ready to give it up and get healthy for once in my life. I have lost weight in all the wrong ways in the past starvation anyone? Is dairy ok I like yogurt for the probiotics and kefir too. I don’t like milk and I use too much cheese. I really want to lose up to 100 lbs. and learn to live a healthy lifestyle.

  15. Crista Avatar

    I’m ready… we started our goals this year with our food not grass transformation and turned our yard into gardens, then cut out sugar cereals and most processed foods and making our own snacks… but still use grains.  How can you help me with accountability?  Do you do that?  I began increasing my workouts fr 3/week for 30min to  6 days/ week for 45-70 minutes with insanity & then running for the past 4 months and have lost only 4lbs.  I’m frustrated and know I feel so much better but I want to see the scale move!! I have 4 kids ages 2-7 and life is never dull… but need help! 

    1. Wellness Mama Avatar
      Wellness Mama

      I can sympathize with life never being dull 🙂 I’m due with my
      fourth in a few weeks and my oldest is almost five… life is
      certainly busy but fun! It would be tough to pinpoint any suggestions
      without knowing more specifics on what you are eating, but I’d guess
      that there is still an insulin issue somewhere or a contributing
      hormone imbalance. Do you eat a lot of dairy, nuts, or fruit daily?
      What about non-grain type carbs? In almost all cases, weight/physique
      is mostly related to diet, and not nearly as much related to
      exercise… and it sounds like you are exercising plenty…. so I
      doubt that is the problem.

      For women (and moms especially) the underlying issue can also
      sometimes be lack of sleep, as some women just won’t/can’t lose
      weight without getting enough rest… at least 8 hours and in bed by
      ten for most. In fact, for women where hormones or lack of sleep is
      the problem, too much exercise can actually be harmful, since it
      further stresses the body.

      I’d suggest using a website like to monitor your food
      intake for a few days and see what your overall carb consumption is.
      Some people need it to be as low as 50 grams a day to see weight
      loss, though maintaining is often easier. Also, if your up for it,
      try getting enough sleep for a few weeks, and back off some on the
      exercise. Also, feel free to comment back or email me with more
      specifics if that would be helpful to you.

      thanks for reading!

  16. amy soper Avatar
    amy soper

    My 18 year old daughter and I are on day three of gluten free and I was already about to quit-I know I’m pathetic-until I just read this post. I am ready to give this a real go. Thank you!

    1. Wellness Mama Avatar
      Wellness Mama

      The first week or two is the toughest and then it gets easier and the
      cravings go away! Hang in there, and drop me an email if I can help!

      1. Beth Avatar

        I have lost quiet a few pounds in the last 2 months – thanks to this article. I would also add a few more points for your benefit :
        Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.
        Also plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.
        By the way you are Spot on with this write-up!

  17. Kj Avatar

    Thank you so much for sharing all of this wonderful information! My husband and I have been working toward being grain free, since we felt so good when we gave it a trial run. This website is a HUGE help and blessing!!!

  18. Penny Avatar

    Hi there,
    I am frustrated that I have
    cut out grains (for nearly 12 months now),
    exercise -walk very briskly 5km a day and resistance exercises 3 times a week,
    only eat vegetables as my source of carbs,
    eat coconut oil, organic butter and organic grass fed meats as a source of fats,
    small amount of dairy usually raw (milk in tea twice a day and occasionally cheese weekly),
    do not eat cakes or biscuits and only treat ourselves to desserts once a fortnight,
    and am putting on extra layers of dimply fat.
    I am 5′ 1″, just turned 48 and have just started symptoms of peri-menopause ( hot flushes, extreme tiredness ).
    My 16 year old daughter also has problems of gaining weight whilst eating this way. We do not eat large amounts of food.
    I do not know what to do, can you help?

    1. Wellness Mama Avatar
      Wellness Mama

      It would be tough to know without seeing a breakdown of you protein and fat dietary ratios, but feel free to email if you want to go into more specifics. Since you are hitting peri-menopause, and your daughter, at 16 is also in a stage of hormone shift, there is a good chance that the weight gain could be hormone related, and an underlying hormone issue needs to be addressed. Some people benefit from a natural progesterone cream at this point, others need supplemental iodine to support the thyroid. Like I said, I would probably need to ask some more specific questions to try to figure out what is going on, but feel free to email me if you want to.

      1. Julie Avatar

        I had some initial success with GF in losing weight, but after a month of grain free I’ve seen no weight loss (judging from the way my clothes fit). I’m 20 months post-Partum with #6 and extremely frustrated and discouraged. How does one go about checking hormone issues?

  19. Audrey Avatar

    Really excited for a change! My husband has “done Atkins” before with good short term results, but always ran into problems when the rest of us in the house kept up with unhealthy habits. This time round we’re all on board! I packed up the grains and junk and shipped ’em out. Also have a month of meals planned. I was pretty surprised how easy the transition has been-the hardest part is snacking…those kids eat a lot!! Thanks for sharing your expertise!

  20. Mike Cook Avatar
    Mike Cook

    Wow, Thanks for the great site. I\’m jumping in with both feet. I have learned a lot in a short period of time. I\’m telling everyone I know. Thanks what a great service.


    1. ANNA Avatar

      I didn’t mean to imply that water’s not good for you, or that drinking plenty of it is unimportant. My point–and the point of the study cited–is that there’s no hard and fast rule of 8 glasses per day. “If you are feeling thirsty then you are already dehydrated” is exactly the author’s point: Your body will tell you when you need water, and the “eight glasses” figure is purely arbitrary, originally based on rough estimates and blind guesses from the 1940s.

      No offense, but one definitely should pay attention to studies. They’re admittedly imperfect, and should be considered with a skeptical eye, but they’re still far preferable to the “everybody knows” school of pseudoscience.

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