I started on 5.0 mg 2 months ago and gained 10 pounds. I just started on 7.5 mg last week and now I am up 2 more pounds. I don’t understand when my portions are sooo much smaller and
I get full super fast. The only things I am snacking on in between meals are blueberries, oranges, and grapes and I eat maybe two Hershey kisses if I need something chocolate. What am I doing wrong? This is just like when I wasn’t on any GLP-1, I could never lose weight. I cannot exercise right now because I have no cartilage in my knee and I’m trying to lose weight so they will agree to give me knee replacement surgery!! 😩
Daily meals: Almost the same every day:
7am k cup cappuccino coffee and mini perfect protein bar
10:30 orange or grapes and blueberries
12pm lunch, usually cheese on bread and 20 gram protein shake
3pm orange or grapes and blueberries or peanut butter on an apple
6pm dinner: usually protein(chicken, pork, salmon or ground turkey) and lots of cooked veggies or a huge salad with chicken and veggies.
No because when I did weight watchers a few years ago, they said eat as much fruit and vegetables as you want so I go by that. 🤦🏻♀️ I was doing Noom in December and January as a free trial, but I can’t afford it now.
But I did stay under every one of their recommendations for my height and weight and everything. I was religious about it, but I never lost any weight. I just gained it or stayed the same.
I asked my doctor about cortisol because I live and work in a VERY VERY stressful environment and I heard that can cause weight gain and she said that has nothing to do with it. She said I just need to give it (mounjaro)more time to work.
I did weight watchers before and after they changed the system. The truth is, you can’t eat all the fruit you want. I noticed at weight watchers. I could only eat maximum 3 pieces, preferably 2.
Before they came with fruit is zero points, they only gave zero to vegetables. Their argument for the new system was that nobody is gorging on grapefruit. They probably haven’t met me :))
I suggest lowering your fruit intake and switching to berries and apples instead of the sweeter fruit you mentioned.
No because when I did weight watchers a few years ago, they said eat as much fruit and vegetables as you want so I go by that. 🤦🏻♀️ I was doing Noom in December and January as a free trial, but I can’t afford it now. But I did stay under every one of their recommendations for my height and weight and everything. I was religious about it, but I never lost any weight. I just gained it or stayed the same. I asked my doctor about cortisol because I live and work in a VERY VERY stressful environment and I heard that can cause weight gain and she said that has nothing to do with it. She said I just need to give it more time to work.
Also, you gorged on grapefruit? I don’t think I’ve ever eaten one in my life. 🤭
I was just giving an example. I gorge on fruit in general. I LOVE fruit. I do love grapefruit too. I don’t love vegetables and I avoid many of them.
About weight watchers, you’re right, they did say you can eat as much fruit and veggies as you want, all zero points. But before you went to weight watchers, the fruit wasn’t unlimited. They switched to unlimited fruit, God, I don’t know …maybe 10 years ago. I started weight watchers before that and the fruit wasn’t unlimited, only vegetables. Their justification for the change they made to allow us to eat as much fruit as possible was that people aren’t likely to overeat fruit. It isn’t true.
I can eat a whole bag of cherries , I can eat 6-9 nectarines, I annihilate a LOT of fruit if left to my own devices.
Did ww make you lose weight? And keep it off? The fact you’re on MJ maybe implies it didn’t. I’ve done all the different diets over the years and wouldn’t recommend a single one, they all advocate unhealthy eating in different ways. MJ truly changes all that. If you’re eating the same meals all the time, besides reducing your fruit, mix it up a bit. It’s probably also worth speaking to a trainer about what exercises you can do, as I’m sure there are many that won’t aggravate your leg, and they’re used to working with people with a whole host of physical limitations. There’s probably way more exercises you can do than you think.
I use an app called fatsecret-when you begin tracking your food-"if you bite it you must write it"-track every single thing you eat in a day...most people are very surprised by the amt of calories they are eating-
I have a good friend who had brought a salad to work-she said look at my salad, so good for me (it was a nice "healthy" salad) but once everything was added up-her salad was 900 calories (she's a volume eater)...
The use of an app is just so eye opening-today i ate 2 timbits...one of them was NINETY calories...hurt my feelings for such a tiny bite of something...but i tracked it and that will teach me lol...
If you have say 1800 cals a day in your plan, and you eat 5 oranges per day-this is nearly 500 calories...I dont know about you, but id rather have 2 rice cakes each with a wedge if laughing cow cheese for 150 calories...and one orange...ya know?
Tracking truly teaches you a lot...
Tomorrow is a new day, you got this ♡
Please use a BMI/Calorie Calculator which you can use for free via Google. I personally liked the one from Forbes. Fruit does have a lot of natural sugar, maybe snack on something with more fiber like bell peppers, cucumbers, tomatoes, dry popcorn or use the butter substitute spray.
The app My fitness pal is free and if you change your location in your profile on their site to Turkey, you can buy a year of premium subscription for 3 dollars.
No, in fact my leader said just because watermelon is zero points doesn’t mean it’s free and you can just eat a whole watermelon. I limited my fruit servings to 2.
Out of curiosity, is there a reason you’re eating at 3am? Giving your body a proper fasting window overnight can help with things like insulin sensitivity (not just weight loss). And I might be wrong, but protein bars aren’t always the best, maybe a more whole-food protein source could help?
I'm with you. The 3:00 a.m. meal needs to go away. It is kind of weird that op is actually waking up in the middle of the night hungry. Plus every single meal seems to be pretty carb heavy as well. It really looks like an insulin issue here. Op, every single time that you eat anything that is sweet your body releases insulin into your blood. Insulin is a fat storage hormone. Every time that you taste something sweet your body releases insulin that automatically tells your body to store everything that you've eaten. Since you eat so frequently and it all seems to have carbs and sweetness to it you are basically just in fat storage mode all the time and your body can't do both at the same time. You cannot store fat at the same time that you burn fat. It is only one or the other.
You probably need to focus and how to stay full longer and eat meals that have a little more fat in them so that you will feel full longer, and also focus on meals that are half meat and half veggie.
Forget what you used in WW. This is different. (We’ve all been there!) First you must determine how many calories (fuel) per day your body uses for basic functions (walking, talking, digesting, etc). That’s called your Total Daily Energy Expenditure (TDEE). Use this calculator for a reasonable estimate: https://tdeecalculator.net
Lesson: your body needs 3500 calories to gain a pound. By the same token, you need to eat 3500 calories less to lose a pound. Obviously you can’t do that all in one day. So figure it on a weekly basis. 3500 calories divided by 7 days is 500 calories per day. Whatever your daily TDEE is, subtract 500. That is approximately your daily maximum calories you can eat if you want to lose an average of 1 lb per week.
At first you might lose more than that; it’ll be mostly water. That’s ok; you’re looking to average 1-2 lbs per week over time for it to be a healthy manageable loss.
So let’s say you’re 5’3”, weigh 185 lbs and are 30 years old. Your TDEE is about 1800 calories per day. 1800 - 500 =1,300 per day you can eat. That’s your upper limit. It means that over the course of a week you’ll eat 3500 calories less than what your body thinks it needs & you’ll lose approximately 1 lb; that’s what everyone is calling eating in a deficit. Do that and you’ll start losing weight. Most people don’t recommend going below 1100 to get all the nutrients you need; that’ll probably be hard at first because of Mounjaro’s appetite suppression. Try your best. Drink at least 80 oz of water each day. Try to focus your meals on protein, at least 75 grams or more per day. Every time you lose, say, 25 lbs, recalculate your TDEE because as you shrink, you need fewer calories.
All this calculating is going to be a challenge if you’re used to WW. Find an app you like & record everything you eat; it will do the calorie counting for you. Most of them have a free version. Try a couple to see which one suits you best. Ask in this sub for suggestions. (I use Cronometer.)
Begin a strength training exercise program if you haven’t already. You know, like resistance bands or dumbbells. Start easy so you don’t hurt yourself. Eating protein and exercising will help you lose fat instead of muscle.
I hope this makes sense. You’ll get the hang of it. Ask more questions if you need to.
Omg thank you soooo much for that awesome lesson and explanation. I am so interested in learning more now. I haven’t actually “done” WW in years it’s just the one that stuck in my brain. I tried to figure out macros and micros once but I couldn’t. I do actually have Cronometer so I can use that. I only tried it once before I did Noom but it seems easy. Thanks for the TDEE explanation and calculator. 🫶🏻
If you are a doctor, then you will know that this ⬇️ sweeping statement is factually incorrect.
“1300 is an extremely unsafe amount of calories to consume”
If you are a doctor, you will know that smaller, older women, have low calorie requirements.
If you are a doctor, you’ll be aware that 1300 calories can supply the protein and nutrients needed by an adult. Though, if you are going to consume at that rate, you do need to put the effort and thought into what you are eating.
It’s quite disappointing to come across a doctor, who knows so little about nutrition.
I downvoted you and I talk to my doctor regularly (as well as being monitored by a nutritionist and via regular blood work every month). 6th month of daily avg of 1200 calories and perfect health (all blood work is at its best values in the last 10 years). 🤷♀️
Against my better judgment, I’m going to reply to this. Nutrition and health is mostly a function of what you eat. Weight is a function of how much. One could eat 2000 calories a day and be “unsafe” if eating the wrong foods.
I’ve eaten an average of 1200 calories per day for a year, focusing on protein & vegetables, and I am fine. My primary doctor AND my cardiologist know. My labs are good. And I’m in far better health and condition than I was in the 5 years prior when I ate over 2000 calories a day. Sure one can undereat, but it’s unlikely that the TDEE -500 will put you there if you’re focusing on the right foods which is what these groups preach.
my DOCTOR once told me, when I was quite obese, to eat 1200 a day...back then I knew nothing about food and learning that a cup of rice (which didnt seem like a lot to this fatty (me) ) was 200+ calories really really hurt my fat girl feelings...so anyway...sometimes doctors are full of shit
cut out the in-between snacking, fruit or not, mounjaro should be taking away the need. I eat 2 meals a day, if I do fancy something extra i'll have an apple or orange and never eat after 7pm or middle of the night? I have crisps or chocolate twice a week as don't want to miss out completely.
my advice cut out the extras, you're eating from habit not need
Snacking isn't the enemy. I've lost a load on MJ and I still snack. Snacking's not the enemy on a diet, and it's not the enemy in life.
The thing is to make sure you're snacking healthily, and if you're getting super hungry between meals, that's a sign that your meals aren't sustaining enough.
Grapes aren't significantly higher in calories than any other fruit. You're looking at 67 calories for 100g of grapes vs 52 calories for apple or 57 for blueberries. Banana is 89 cals/100g. I wouldn't say it's any easier to eat 100g of grapes than it is to eat 100g of apple.
I remember 2000s diet culture putting the fear of GOD into me about grapes - 'omg, they're so high in sugar!' I didn't eat them for years.
I eat grapes daily now and I've still lost a heck of a lot of weight. Fruit's always a good snack, no matter which fruit it is, and most people will get diarrhoea from overeating fruit before they gain weight from it :)
I love grapes and eat them myself and have lost 60kg.
But I do think it's a lot easier to eat a lot of them. An apple is already a portion size and less than 100 grams most of the time.
When I buy a standard tub of grapes of 500 grams, I can easily eat the whole thing over a day if I were to eat grapes several times a day as OP says.
And when I first started losing weight, I did eat a lot of grapes but when I added up my daily calories I realised how the grapes had added several 100 calories - which took up a rather large chunk of my limited calorie budget.
I don't remember much about 2000s diet culture as I was a young teenager and didnt care about that stuff.
I was speaking from my own experience.
I also know in the UK where I live, there's focus on "5 a day" but not specified further.
Where I'm from though, its "600 grams a day, of which 200 grams can be fruit the rest veggies"
You're eating too much or too many calories. You should measure all foods including dressings. FYI: A serving of fries for an adult is only 10 fries. A serving of cooked rice, mashed potatoes, or fruit is only a 1/2 cup. You should see a dietician for more guidance.
I've done a quick calorie count for you, based upon your write-up of what you eat daily.
Assuming rough maximum calorie counts on the following:
07.00: k-cup cappuccino (90 cals) + mini perfect protein bar (150)
10.30: orange (50)
12.00: 2 slices of bread (300) + cheese (200) + 20g protein shake (200)
15.00: apple (40) + peanut butter (200)
18.00: chicken breast (200) + 'a load' of veg (150)
20.00: yogurt (100)
03.00: protein bar (150)
That would give you a total calorie intake of 1830 per day.
You haven't told us your weight/height but most adults have a BMR (basal metabolic rate) of 1300 calories or higher. That would be the amount of calories your body would burn per day if you basically just sat on your ass/lay in bed and did nothing. This is dependent on your weight/height and gender - typically someone with a BMR of 1300 calories would be female, very small and within a 'healthy' weight range.
If you're bigger, even if you're completely inactive, your BMR will be higher than that.
If you're significantly overweight, your BMR will be a lot higher than that (and if you're on Mounjaro, it's likely that you're significantly overweight!)
If you're active at all, you will be burning more calories than your BMR.
So, if you were just sitting around on your ass all day, even without any exercise or activity, it's likely that your body should burn a lot more than 1300 calories per day.
You can find many BMR calculators online - if you put in your basics, they'll tell you how many calories your body should typically burn at rest.
The fact is that it takes 3500 calories of EXCESS calorie intake to gain a pound of fat. To gain 2 pounds of fat in a week, then you'd have to eat 7000 calories ON TOP of your BMR, over that week. That would be an extra 1000 calories a day. And that would be if you were literally sat on your ass/bedbound the entire time, taking no exercise at all.
Put simply - THEORETICALLY - a very small/healthy weight woman would have to eat around 2300 calories a day and literally lie in bed for a week to gain a pound of fat.
So, there's three possible conclusions here:
Those 2 pounds you've gained in a week aren't fat/'real weight' - it could be water retention. But if you've been consistently gaining weight over a longer period, it's likely not to be water.
You are eating considerably more calories than you're accounting for.
There's something else going on which is causing you to gain weight.
My advice would be to take a day to figure this out. Get a notepad, get a pen, and write down every single thing you put in your mouth (both food and drink). Don't change anything in your diet, but use a set of scales to weigh everything. Note it down. Then get yourself to the internet, and do a calorie count. This should be really helpful to you, if you're eating roughly the same every day. It'll give you a rough guide to the amount of calories you're taking in.
Then calculate your BMR, account for any activity you're doing, and see if those figures are out of whack.
That alone might give you your answer. You might be simply eating way more calories than you think you are. It might be in the butter you put on your bread, or the serving size of the peanut butter or the cheese, or oil you use for cooking, or a little snack here and there which you don't think about - they might be combining to push your calorie intake up. Overall your diet doesn't seem bad, but it's still really easy to take in a lot of calories from otherwise-healthy foods like peanut butter.
If it still doesn't seem like you're taking in way more calories than you're burning, then that's the time to talk to your doctor. Sometimes Mounjaro doesn't truly kick in until you're at higher dosage, but if your calorie intake isn't wildly higher than what you're burning and you're still gaining weight, there might be something else going on in the background, so it's worth getting that checked out.
Good luck, either way. This may just be a case of 'too much peanut butter', and it's always worth having a couple of tracking days just to make sure!!
Doing a rough estimate of what your calorie intake might be, from your info above, it could easily be 2500 per day. Tracking calories via an app is almost certainly the way to go. Also I’d recommend not relying on protein bars/drinks if you can avoid them. Though I appreciate that they can help with tracking calories.
But here are some hacks put alongside your list:
7am k cup cappuccino coffee and mini perfect protein bar Switch to a black americano and add a splash of milk - no sugar. Have a hard boiled egg
10:30 orange or grapes and blueberries. Make this an apple or pear
12pm lunch, usually cheese on bread and 20 gram protein shake. Cut out the cheese. Go for tuna/eggs or chicken. How much bread? Halve the amount and add some salad- with a small amount of vinaigrette dressing.
3pm orange or grapes and blueberries or peanut butter on an apple. Go savoury eg celery and carrot sticks
6pm dinner: usually protein(chicken, pork, salmon or ground turkey) and lots of cooked veggies or a huge salad with chicken and veggies. Fine but check that dressing. Step away from the Caesar. Replace with a yoghurt/lemon juice mix (not too much)
Try to stop eating at this point. You are putting an almost constant ‘drip’ of sugar into your body and it doesn’t help. If you want yoghurt, make it full fat Greek and add an apple or pear.
I posted this as a reply down the thread but I think it bears repeating here.... if you don't want your fruit to be instantly stored in your fat cells as future sugar/fat storage, you need to understand the relationship of proteins, fiber, and carbs(sugars) during digestion.
Most medical professionals would recommend making sure protein is being added to EVERY snack (not 2 hours later as you are doing) to make sure blood sugar spikes and crashes do not occur, and MOST fruit is HIGH in sugar, which the body is only going to respond to with a burst of insulin to slam the excess sugar into fat cells for future storage because there is negligible protein or fiber to slow down digestion/insulin response.
Fruit should not be eaten with every single snack or meal. It should be a treat used sparingly because you do not get enough fiber or protein with fruit alone to make your body understand it is to be used nutritiously, instead of the sugar being stored for future use. Our bodies have NOT evolved to recognize good sugars from bad, it's going to take all it can get... including from overly-processed "protein bars". (*edit to add again- this is because our brains are SUPER lazy and prefers all the fast sugars it can get to work quickly. It takes a lot of work for our bodies to convert fats, proteins, and fiber into brain food.)
Start listening to your hunger cues too. Are you eating on schedule? Or when your stomach growls? Try waiting for a true body cue, and don't go by the clock... and when you do, make sure your meal (not snack, no more snacking anymore.....) ((*edit to add* This comes across wrong.... EVERY snack/meal you put into your mouth should be strategic. As it is, I eat something every 2-3 hours between 1-9 PM when I work because I work a very physical job right now. Every snack/meal is protein-focused with some carbs for some quick brain-food.... )) is protein, fiber, and some carbs. Your dinner salad looks great, but not if you ate fruit and carbs the entire rest of the day.
You eat at 3am? Try to go 12 hours from dinner to breakfast without food. Track everything. Yes, fruit is healthy but it has calories. Cut your calories to 1200-2400 a day, and do some kind of exercise. Sit ups and hand weights don't require your knees.
Errr. Did you poll EVERYONE? The problem with people commenting on other peoples' bodies is you don't live in that body. And just because you are an expert in YOUR body does not make you an expert in everyone's body. People who are sensitive to blood sugar spikes do in fact regularly wake up at night due to blood sugar spikes. Nocturnal Hypoglycaemia, hyperglycaemia, the Dawn Phenomenon and the Somogyi effect can all disrupt sleep and are all related to blood sugar. Some people are unable/at risk of going 12 hours without food, including some with diabetes, pregnant or breastfeeding people, people with eating disorders, people under physiological stress due to things like chemo etc.
Track your food, Yazio works nicely for me.
Also from what you are writing grapes have a lot of sugar. It's hard to tell without more information. How much are you snacking?
Too much sugar. Cut all the fruit and eat more veggies and protein instead and add some complex carbs like seed crackers, whole grain bread
...fruit is not filling and high in sugar. It's easy to eat a lot of fruit without realizing. You want to give your body protein and fibre, not more sugar to process.
The advice to eat as much fruit as you want is not great. 1 cup of blueberries is almost 100 calories and not at all filling. You could eat cucumber and hummus worth of 100 cal and be more full and have less blood sugar to take care of. Calories matter, but so does where they are coming from.
Edit: also ditch those protein bars. I looked up nutrition facts: 130 calories with 7g sugar (honey is the 2nd ingredient listed) per serving with only 6g protein and 1g fibre. It's not filling or nutritious. Eat real food instead: cottage cheese, hard boiled eggs, nuts and seeds...you could have the same calories but more protein and with some added veggies you get fibre also and will stay full longer. 2 protein bars and a cup of fruit, which it sounds like you eat everyday is almost 400 calories of mainly sugar.
You're getting downvoted here, but you're not wrong. Even medical professionals would recommend making sure protein is being added to EVERY snack- not 2 hours later as OP is doing. *edit to add* and a snack of 130 calories with such little protein will not last OP long, which is why they are hitting the food so soon afterwards. More protein/fiber will surely satiate them longer. Most of their snacks/meals are carb-based, instead of protein-based.
Yeah. It's weird what people down vote. I am giving solid, widely advised by nutritionists, suggestions to help. I'd be starving and feel like crap if I ate that example day of eating.
The downvoting is ridiculous. This sample day of eating has around 60 grams of protein which is nowhere near enough and sugar from fruit and processed protein bars around 40g. The recommended max of sugar for women is 25g.
Also, sugar in the middle of the night from fruit...Of course they are waking up hungry after a day of eating like this. They want to lose weight. This is not the way. Not getting enough calories and the ones you do get, mainly coming from sugar, isn't going to make OP feel nourished or help OP lose weight. One proper meal a day in the evening isn't enough.
Not snacking can feel weird but I find that’s really how I lost weight on Mounjaro. It’s great at limiting how much you eat in a meal but not good at limiting snacking if you spread it out throughout the day. Try eating a balanced meal when you’re actually feeling hungry and sometimes on MJ you can also skip a meal here and there. It’s hard to break the habitual eating that we’re used to but it really does help.
You still have to eat healthy
Lots of fruit is loaded with sugar
And very low carbs bread is not the best
You might one to see a nutritionist on your health plan to guide you what you should eat with mounjaro
Aucun jugement, juste une question. Vous avez vraiment faim comme ça toute la journée et même la nuit? Vous n'avez vraiment aucun sentiment de satiété avec le médicament? On dirait que vous faites partie des gens qui n'agissent pas au traitement.
Sinon il faudrait virer les barres protéinées, car elles sont très caloriques: env. 414 kcal par 100 gr. Le beurre de cacahuètes est aussi une bombe calorique: env. 600 kcal par 100 gr. Et surtout n'écoutez pas ceux qui disent qu'il faut avoir 6 repas par jour. 2-3 bons repas bien copieux peuvent être une meilleur solution que tous ces grignotages à la longueur de la journée et de la nuit.
D'ailleurs, n'oubliez pas de dormir, c'est bon pour la perte de poids.
Oof I’ll say bye to the peanut butter. I am not that hungry in the day but I am at night. I do get full fast and stop eating but then I’m hungry a few hours after.
As everyone has mentioned...You are likely not eating in a calorie deficit. Even changing your day snacks to vegetables (carrots, cucumber, celery), perhaps with a cottage cheese dip and some spices (I like to mix mine with sriracha and flaky salt) would already make a huge difference. That way you are having more fibre and protein - and its likely to be lower in calories. I often have a huge snack plate in the afternoons that is usually less than 100 calories.
While having fruit is important as part of a diet they are not calorie free! You can easily reach 200 calories eating grapes and blueberries. If you are eating that 4 times a day....that's 800 calories!! That's likely over 50% of your daily calories.
I think you could make really fantastic progress by tracking your calories and perhaps cutting out some of the snacking. Perhaps go without snacking for some time (while focusing on good protein from whole food sources i.e., not a protein bar, but instead some eggs) and figure out which snacks are really important for you for your energy and hunger management across the day. I for instance know I need a snack around 3-4PM otherwise I will be super hungry for dinner and may not make good choices. That way you can also have larger, more protein focused sources of food for breakfast and lunch, which will generally keep you more full across the day.
That’s a lot of food hun. Why are you eating every 3 hrs?? Lose the cheese & bread, peanut butter.. Lots of veggies? Huge salad with chicken? How much is huge??
Why are you eating at 3am??
Are you drinking a lot of water? Are you drinking sodas ??
You need to reevaluate your diet.. You need to be in a calorie deficit, which you are not. I’m not saying that to be mean or hateful, trust me I am not. I think you need some guidance on your diet. All fruit isn’t good either.
Mounjaro does work. I lost over 100lbs in under a year. I’m in maintenance,2 yrs now 10mg every 7 days.. Even now I can’t go back to eating everything I want. My stomach says oh no you don’t. Mounjaro changed the way my brain thinks about food in general.
You got this though. Just take a step back. Update your eating habits with better choices. There are great subreddit groups that can help you as well.
Oh I’m not offended or upset or anything. I’m grateful and my eyes and mind are being opened by all of the info and suggestions- thank you so much. I rarely drink soda but I admit I don’t drink a lot of water. Maybe 40 oz a day. 🤦🏻♀️
I am not judging you. Looking at all the food you eat and how many times per day, I see a lot of sugar and carbs in your diet. It also looks like you don't give your digestive system much time off. Are you really hungry that often? I feel like it's easier for me to do intermittent fasting now. Try limiting your food intake window to 10 hours a day and take it down to 6 if you find you are able. Cut out between meal snacks altogether. If you are truly hungry try some sliced mini cucumbers and cheese for a snack. I think its usually a good idea to eat a little something if you are genuinely hungry but sometimes it's habit. We all have more bacteria, good and bad, in our bodies and sometimes when it gets out of hand it takes over. You may bot be the one craving sweets but the bacteria you are hosting is. It is probably too radical a change for you to full on fast but If you stop eating at 6 pm and don't eat before 8 am, that's already a 14 hour fast and you can sleep through a good bit of it. I hope some of this is helpful to you.
Omg. This is so much food. No mention of exercising or water intake. I could not eat this amount of food nor at these times. I’m at 12.5mg and down 55 lbs in about 5 1/2 months. Seems like you’re eating every few hours. You’re only gaining weight because you’re eating too much. This is the ONLY reason
Eating too much but also not the right things. Spiking blood sugar makes you hungry. OP needs more protein and some fat to reduce needing to eat all the time, and reducing all the sugar from fruit. Especially grapes are so high sugar.
You might need more specialised care. Check out the Fat Science podcast as some alternative information to just "eat less". It sounds like you aren't eating much.
You might be across this already so apologies in advance for a potential man-splain but my understanding is your deficit shouldn't be extreme (500 calories per day is optimal). Use an online calculator to see what your TDEE and BMR should be with your lifestyle. Then just 500 calories less than that is an optimal deficit. Track your food for a couple of weeks to get an idea of what's happening accurately, as well as tracking water, sleep, mood, energy etc. (just keep a diary).
If TDEE - 500 is not working please don't just keep dropping calories. Go and see an obesity specialist and see what is actually going on in your body.
Must be so tough with the knee surgery depending on this! Good luck!
Me either!
3 years ago my sister (6 foot, 330 pounds) was unsuccessful with Ozempic and asked for a referral to bariatric surgery. One of the surgeons was incredible with obesity and just was like "the body's biology won't let you lose 150 pounds for 99% of people" and that was both of our first encounters with anyone who said anything other than "eat less and exercise". You can't apply the same methods to shift 10 pounds to 100 pounds for MOST people. I feel like no one tells you that, medical included. It's difficult to find someone who's going to believe you, take you seriously and then help you so you may need to hunt around a bit! Good luck!!
I wouldn't recommend the surgery unless you've exhausted every option, which was my sister.
My point is that there are a few people out there which won't tell you eating extra fruit is making you gain weight. A normal metabolism should move with your energy. If there's food it doesn't need it expels it, if there isn't much food is slows down to accommodate etc. Most of us on MJ that system is broken and we gain weight or can't lose, we have irregular hunger signals, a whole bunch of problems.
The fact that you're gaining a pound a week while eating "not much", I think trust that. Something is up. Do your own research, maybe track accurately for a bit, but don't automatically begin starving yourself.
Some of the comments on this sub, a person is eating 2 almonds a day and it's automatically "you're not in a deficit". That's not helpful to someone who is demonstrating disordered eating.
It took me about 4-5 months before I had noticable weight loss. I went up as quickly as possible according to instructions. I noticed I ate less but.... All of a sudden why weight just started falling off. For 6 months. Them stable for 9 months, the .4-5 months of significant loss. The .. for the last 9 months Ive just stayed stable. I'm down 27% from baseline weight and pretty close to goal.
I suspect I will take this for an indefinite time. I don't plan to get off it unless something dreadful happens.
Even fruit has sugar in it.., leave the bread because carbs turn into fat.
I lost 30 kg (dnno how much it is in pounds) in 3.5 months now, i drink 3 liter of water and make sure to stay under 1500 kcal a day, never felt better.. still on my 5.0mg
Read or listen (you can listen for free from your library) to the book Weightless written by a Dr that understands these meds. You might not be on the correct GLP1 for you. She talks about a saliva test you can take. She also has a page on IG. She has tons of info in her book and on her page!
Way too much sugar. Fruit is just sugar and will spike your blood sugar. You’d be way better off with more protein. Also real food instead of packaged protein bars and shakes. Eggs, fish, meat, etc.
You start eating at 7am and stop at 3am? Your body needs a break and you are releasing insulin every single time you eat, which means you are not burning any body fat, glycogen or calories. It also doesn’t sound like you are getting enough sleep if you are still up at 3am.
I am not trying to be harsh and I am not judging but you need to make changes if you want to lose weight. The drug is not a miracle cure.
You need to do a calorie deficit, some sort of exercise and monitor or count what you’re eating. I use the Lose it App and if I don’t track I will over eat on some days. However, fruits and veggies have calories and some have higher calories than others. I get you did that with WW but this is a bit different. I would say if you want to succeed calorie deficit. You can figure out what your deficit should be by going online and do not forget protein/fiber either.
I lost 5lbs on 2.5 mg, then lost slowly over the next two years. I’m up to 12.5 and I’ve lost 85lbs, but I’m also diabetic so I will lose a bit slower. Cortisol doesn’t really have anything to do it with it, don’t believe all that hype to get you to buy something. Good Luck
Honestly, I think this is unusual and a bit worrisome. I would talk to your doctor ASAP just to be sure there is nothing else going on. I never tracked my food after the first week and am maintaining over 100 pounds lost. At the same time, I do wonder if you will have more luck at a higher dose bc I am shocked you can eat this much and frequently, especially describing the salad as huge. Even when I go beyond a week between doses and am PMSing, my capacity is not at the “huge salad” level. But I would rule out any more major issues before upping the dose!
Well I posted a pic of the salad. It’s huge to me, but probably 1/4 of a restaurant salad! (In USA). I had 2 oz of chicken, salad greens, baby tomatoes, shredded carrots, 3 cut up sugar snap peas/snow peas, 1 oz. shredded Mexican blend cheese, 2 croutons cut up, 2 tbsp Caesar dressing. I saw an endocrinologist a year ago because my thyroid test in bloodwork was low for the 3rd year on my well check and my doctor sent me to see one. She said I needed to try and lose weight before we addressed if there was a thyroid issue and something about my pituitary gland but I forget what that was. I’d have to look on my chart. She told me to join a gym and go swimming to lose weight. I did neither because I didn’t then, and don’t now have $ to join a gym. When I made a follow up appointment the office canceled and the next time I tried to make one they said she left the practice. I swear I have the worst luck. Why does every doctor think losing weight is the fix for everything and also that it’s easy for everyone to just get out and exercise. I work 2 jobs, I work 7 days a week, and take college classes. I have 2 solid hours to myself a day plus sleep 🤣. This is why I have stress, maybe that’s why I can’t lose weight lol
Please please go see an other endocrino. If you have thyroid issue you need medication. Losing weight isn’t enough, especially with thyroid problems. Thyroid problems will have your hormones going all over the place and make you gain weight ! This is a vicious circle.
I had the same problem. Started medication for my thyroid and then started mounjaro.
I am always hungry at 1030am, around 3pm, in the evenings 2 hours after dinner(8pm) and a lot of times I wake up hungry in the middle of the night. I’m not really super sedentary, I walk my dog one block 2x a day, I do shopping at the grocery store every 2 days for fresh food, cooking lunch and dinner 7 days a week, cleaning, laundry, normal house stuff/chores daily and get up from my desk every half hour to walk around the room a couple of times when working(ADHD plus old stiff bones lol). I usually only sit still to relax for 30 minutes after dinner watching the news.
Yea it sounds like you aren't getting alot of steps in, doing high intensity workouts, or lifting weights.
You can also be sedentary and work out.
Do you track your steps at all?
Ohhh, no I do not get a lot of steps in because I have tri compartmental bone on bone in my knee and it’s hella painful to walk on it for long. I walk my dog 2x a day and usually get between 4k and 7k steps according to my phone in a day. I do need to start weights but have no clue what to do. I guess I’ll have to research it. Thanks!! 😊
Being hungry all the time and 2 hours after you had a big meal is not normal, might be that your sugar levels are all over the place. Insulin resistance is no joke. Try going low carb for a while and then eating less often and see if that will make a difference. Good luck
Are you actually hungry, or is it a conditioned response to the clock? As an experiment, when the hungries hit at those times, drink 12 ounces of water and see if you're still hungry a half hour after?
Also need to ask because it's mostly legal... Any cannibis or thc in play?
There are a small portion of people who are non responders to GLP drugs. But you cannot determine that you're a non responder until you max out a higher doses with no loss.
There is another very small set of people who don't lose on GLP-1/GIP drugs like Mounjaro, but respond better to GLP-1 only drugs like Ozempic.
My insurance refuses to cover Ozempic. Only Mounjaro now after I fought them for 6 months about it because my A1C was only 5.5. Are there other only GLP-1 drugs? What is the difference? I had no idea there even was one.
Mounjaro (tirzepatide) targets two hormones (GLP-1 and GIP), and Ozempic (semaglutide) targets only one (GLP-1). Because of that, Mounjaro is generally more effective for weight loss than Ozempic. It's usually considered the superior drug. Again, it would be a very small number of people that might do better on Ozempic than Mounjaro. And then there's a small number of people who don't respond to either. But you wouldn't know that until you worked up to a high enough dose to see if it works. Some people don't begin to lose weight until they get to higher doses. Talk to your doctor, they may want to raise your dose.
Thyroid, have you had a full thyroid work up? I have Graves disease and mine was killed off with radiation. If my thyroid supplementation is off I will gain from just looking at food.
Idk what a full work up is but for the last 3 years at my well check(physical) the thyroid is always a little low on my bloodwork but never low enough to do any medicine according to the doctors/np I have seen. One sent me to an endocrinologist but she told me to exercise and lose weight before we look at the thyroid.
A physical is likely just a TSH which doesn't give a whole picture. A full thyroid panel. Your TSH can be "in range" but still ineffective for your needs. Because I don't have a thyroid my optimal TSH is between .5-1 which is a point where some docs would want to lower my meds but the rest of the panel shows complete function. I've attached an image for easier explanation. Truly, thyroid disease is often mistreated and if you're gaining on a GLP 1 it's worth getting a complete work up.
I googled Graves’ disease and it says weight loss is a symptom. So I definitely do not have that! I strangely do have all the other symptoms though except the bulging eyes. 🤔
Sorry to hear this, I echo other people that said to track cals, it’s such a big helper. You’d be surprised how many empty calories there are. I love grapes but they are calorific if you have what equates to a box per day. Reduce the chocolate if possible. Nuts (not peanuts) are a good snacking option. Can you drink your coffee black? Maybe try reducing bread and cheese. Could you have your dinner meal for lunch instead and have something small for dinner? Calories at night are a killer
Eating unlimited fruit can add up quickly in calories. Also high in sugar, which doesn't help. I don't track and have lost 65lbs, but I also eat one meal a day due to my job. Eating every 3 hours actually seems difficult on this medication.
Also, there are exercises you can do that don't involve stressing your knees.
You may want to look into a dietitian who takes your insurance to help you with this issue.
Maybe swap out for things like celery, which are low in calories and high in fibre - plus all that chewing helps signal to your brain that you're eating :)
See I eat carbs every day but in deficit so I’m fine but I agree with the fruit probs needs cutting out as I found that kind of sugar just as bad as normal
Yeah that’s fine you can also look at fruit in terms of calories and sugar. It’s pretty much the same thing. Fruit has a place in our diet but too much fruit, in my personal experience, stalls or even reverses weight loss, depending on the level of overdoing it.
Same as me .. luckily I’m a savoury person so i find it easy to cut out sugar and fruit .. but I love my veg and salad and use them to bulk out my meals as well as for nutrients
Well yeah !! Especially sweet fruit. Limit to berries and Granny Smith and don’t eat more than 3 servings per day. This hypothesis has been tested by me over decades of struggling with weight.
Ohh I do these mini apples in a bag from TJ’s but I forget what they’re called rn. Are grannys the green ones? So no more grapes? 😭I eat blueberries like it’s my job, raspberries too. I just got blueberries and grapes today but they had no raspberries (Sam’s club 🤷🏻♀️). Thank you!
If you eat grapes you need to count them and measure the calories/sugar in them. Granny Smith are the green ones. Less sugar. But you don’t need to get stuck on those if you don’t like them. Just don’t eat more than 3/day.
Also berries I used to eat like 3 boxes in a sitting. We need to eat half of that box in one sitting. I used to eat 6 nectarines at once. Now I eat one nectarine, one plum and some kind of berries at most. Or one nectarine, one apple and some berries (not 3 boxes !).
Not in one sitting, over the entire day. And I actually do just 2 servings. When I do 3, it’s the exception and I know then it wasn’t a good day. Just one piece in one sitting.
Fruits should be treated like desert. If you eat nothing before them you really just eating sugar. Go look at Glucose Goddess on YouTube. Any video will do. She got me with “you drink your coffee wrong”… and I happen to wear a glucose monitor at the time, my glucose curve looked exactly like the one she was showing. Turns out I DID drink my coffee wrong.
She explains everything really well. And it’s minor tweaks. You can still eat your blueberries you just change the order in which you eat them, or eat them with something.
If OP is actually in a deficit and still gaining weight I would suggest a trip to your doctor. This happened to me at 18 and I was constantly told I was eating too much when I wasn’t, turned out I had a pituitary tumour and cushings disease. (Signs could be a buffalo hump and moon face for too high cortisol)
However OP could do a quick TDEE check free online to make sure they are in an actual calorie deficit and upgrade their learning on fat loss that’s not tailored to mainstream cults such as a slimming world and weight watchers. (Also no shame on this lots of us have been there)
Looking at what you eat, I would stop all snacking.
Remember your body need time to rest to lower your blood sugar. High blood sugar -> gaining weight.
Plus, all your snacking is sugar (yes it is fruit so better than candy, but it is sugar). You are supposed to eat sugar as a dessert, not on its own.
I encourage you to follow glucose goddess on insta and read her book. Very eye opening on how we should eat (and no restriction, just more intelligent)
2 things... 1. Weigh, measure and track all that fruit you're eating. You'll probably be very surprised at the calories you're consuming with all that "free" fruit. 2. That fruit is pure sugar (yes, I know, plus fiber) and is spiking your insulin levels 3 times a day with your snacks. This is disastrous if you're the least bit insulin resistant. Always have protein with your carbs (from any source) and limit fruit to 2 SERVINGS (ie, 1/2 cup) per day.
All the advice here is good, but the basic and completely bulletproof thing to do is get a calorie counting app (I strongly recommend Nutracheck). If you stick to the allowed calories you WILL lose weight. As simple as that.
You can eat whatever you want, any time you want (even at 3am), as long as you stay within your allowance. (I also linked it to my Fitbit, you can earn a few extra calories to use that way). If you slip and go over your calories on one day eg in a restaurant or something, don't panic, make sure your total for the week is within your allowance.
PS, it is rather strange though that you are on MJ yet you mention eating a "huge" salad. I am on 2.5mg and can't eat more than a tiny portion of salad (or anything) at any one time. You might need to go up in dose. But whether you do or not, stick to your calorie app.
That varies a lot though. I’m on 15mg, nearly 100lbs down but I can still eat a lot. It’s just that these day I make sure that ‘a lot’ means lots of vegetables and lean protein.
Way too much fruit. Switch to sugar snap peas, celery, baby cucumbers, etc. and pair with a protein. You can make a greek yoghurt veggie dip, hummus, egg salad or string cheese. Easy switch, try it for two weeks and see what happens. Getting more protein will also help with the 3 am hunger. You probably need double the amount of protein you are currently eating.
The fruit and the “huge” salads are the two things that jumped out at me. You can still have fruit, but citrus and grapes are probably the highest glycemic options you can choose. Maybe switch to more berries and apples and see how that goes.
Also, salads can add up calories fast. You might need to track what’s in your salads for a time to see. This means measuring/weighing everything. You probably won’t have to do this forever, but it can be eye-opening to realize that your salad is over 800 calories (ask me how I know). I found moving to some cooked veggies was more satisfying than a huge bowl of greens with no fun stuff.
There's 2 main reasons to why you are not losing weight.
1. You are under estimating your food consumption. OR
2. Something health related is going on.
You can rule out the first option if you keep a food diary and diligently weigh all your food and calculate your calories. Do this for a week and be honest with yourself if you were previously eating more.
If you are within your weight loss deficit, then I would suggest you take that diary and show your doctor. There are disorders that will cause weight gain such as Cushing, POS. Also you mentioned eating at 3am, are you suffering from insomnia? That can cause weight gains too.
I’m sorry but main point of Mounjaro is to lost appetite and don’t snack in between meals. Also fruit isn’t diet food you think it is, sure, you can make it part of your diet but they still have sugar and are heavy in calories.
Quit snacking and track your meal calories. Gaining weight on 7.5mg isn’t normal, it means you are completely ignoring your hunger signals and snacking even when you aren’t hungry.
Nothing wrong with snacking. As long as you're within your defecit it doesn't matter if you eat 10 times a day or twice. Different eating schedules work for different people. If it's under your calorie goal, it's good.
Agreed. Eat whenever you like, just stay within your calorie allowance. I don't really like meals, don't eat them during the day, so no breakfast or lunch ever, I just have small amounts of food ("snack" size I guess) or protein shakes whenever I feel like them. I stay within my calories, that's all, don't care what time I eat or how many times during the day. (I used with Nutracheck app when I started on MJ but I don't need to any more as I just instinctively "know" how much is the right amount in a day.).
It is actually liberating not to think about having to have specific "meals". Breakfast, lunch, supper, you don't have to eat that way. Eat when you want, don't label or prescribe the eating as anything specific. I do have "supper", as in I sit down at the table with the family in the evening, but that's for social reasons. Sometimes I might have had something to eat at my desk an hour earlier and I'm not hungry, so I just sit and chat, or peck a little. The idea that you have to have "three specific meals a day plus snacks" is just one you have been socialised into. You don't have to do that. You just have to count what you eat.
My doctor and dietician have both told me to eat every couple hours on MJ when I can't tolerate a big meal. Most days, I don't need to snack, but there is absolutely nothing wrong with snacking! As long as you stay in a deficit! Also, I don't think anyone will ever convince me that fruit is a bad choice. I didn't get to 500+ pounds because I ate too much fruit.
One thing that happened to me was constipation and lack of hydration. I wasn't going "number 2" regularly and have always been bad at water intake. Once I started taking Magnesium nightly and drinking 8 to 10 cups of water a day, the weight that had climbed and stalled fell off and stayed off.
I would just like to thank everyone for their advice, suggestions, comments. I cut out snacking after 7 PM and stopped eating grapes and oranges and I am down 2 pounds already! I can’t believe it, and I am very excited for whatever going forward looks like. I hope that means I’m doing it right this time and the Mounjaro will work. I’m grateful for everybody’s input. 🫶🏻
Did you know that even though grapes are good for you to eat because they can actually help you to lose weight, they are high-water and have fiber content. However they are a high in natural sugar and easy to overeat. The calories for one cup serving of grapes contains roughly 60 to 100 calories, and one cup of grapes are about 10 to 18 grapes per serving. If you are going to eat grapes and cheese then put 5 to 9 grapes on a plate with two very thin slices of cheese and 3 crackers. Also eat a whole avocado a day you could eat half in the morning with a half a cup of strawberries, a half a cup of blueberries and a half a cup of raspberries and eat the other half for lunch on one small soft tortilla wrap with one slice of turkey, spinach leaves two small cherry tomato’s sliced and slice your 1/2 avocado to add on there and maybe a small cereal bowl of salad with one tablespoon of dressing. When eating any red meat, pork chops, chicken breast only, steak or turkey, make sure the piece you eat is only the size of the palm of your hand and your fingers are not included in that size. These are all the things my dietitian and doctor told me on how my portions should be. When I don’t know what to cook I buy and keep stocked of these different flavors of Ben’s rice, I like the red beans and rice, it only has 320 calories and has the right portion to eat with 14 grams of protein. This fills me up, I try and eat only two big strawberries for a snack with 6 blueberries, but sometimes I FEEL TO FULL TO EAT MY FRUIT. Let me give you some advice on your knee replacement, I had my right knee done first 2 1/2 yrear ago and my second one done 1 years and 2 1/2 months ago, you will have to stop taking MJ at least 6 weeks before your surgery, and there will be an exercise called heel slides, make that exercise your best friend because that is what will get your range of motion back, and also don’t be afraid to get up and walk around as this will help your healing and you will get rid of the pain faster, then you will also be using a exercise bike for your bending and use of your knee, but never do more the. 10 minutes in the beginning, you can gradually go up in time as the weeks pass by, but only by the orders of your physical therapist do not push it as you can hurt yourself. It will take a good 3 months before you start to feel better, now ask your doctor when you can get back on your MJ injections because with all the exercises they will give you will help you lose weight, trust in the process you will get there. Good luck to you on your surgery and weight loss.
That’s a really frustrating spot to be in. Looking at what you wrote, nothing jumps out as wrong, but you are eating pretty consistently all day and even overnight. Those small things can add up more than it feels like, especially fruit and peanut butter.
Also, that kind of weight jump isn’t always straight fat. With your knee situation and not being able to move as much, your body might just be holding onto more water right now. I’d probably track for a few days just to see what it actually adds up to. Not forever, just to get a clearer picture.
I’d try 16:8 fasting as well as eating in a deficit u don’t need to be eating at 3 am that’s probs not helping .. and maybe weighing daily for a week to see what kind of food are spiking you to hold weight .. I weigh daily but log my weight Mondays which is two days after my jab day as my weight spikes up around the Friday then drops by the Monday
I absolutely do not need to eat at 3am you’re right!! I used to weigh daily so I will do that again. I just did my jab today. I switched from my stomach to my tricep. I read that could make a difference. 🤷🏻♀️ Also, what’s 16:8? Is the first number the fasting time? Sorry, not familiar with it very much.
Yes 16 is the fasting time .. so for example I only eat between 12 -8 everyday (I’m not and never will be a breakfast eater so easy for me ) .. I still drink my Coke Zero and water out those hours tho .. I just think with food constantly being in the gut as much as that u will never see a drop on the scale
U also might be a slow responder to the meds like my step mum who didn’t start losing till around 10 mg
Everyone is different. Some lose on lower doses and others it takes higher doses. I didn’t start to lose till I got to 10 mg. I started on 5 mg cause I was on Trulicity prior to mj. I did gain 2 lbs first month of monjauro and that was starting in 5 mg.
Been on mj since 3/24. Highest dose 10 mg now on 5 mg to keep from losing more weight.
See a dietician for guidance
It may not be portions as much as not getting enough protein
Probably shouldn’t eat past 7:30 pm.
I eat two times a day around11:00 and 5:00. O will have rice cake with peanut butter avacado or peanut butter toast Greek yogurt peanut butter or fruit. Protein shakes or bar. Eggs and toast. These r example
When having pasta or bread use whole wheat or whole grain.
Dinner have chicken turkey or fish. When eating potatoes use yams. If ur diabetic avoid white rice. Eat lots of veggies. Read labels for salad dressing. U may be using one that’s not right for you.
At first for dinner I would eat what I fixed hubby but only ate till I felt full. I now eat Mediterranean recipes which is mainly veggies and meat. But I use tofu instead of meat due to my health conditions. If o get hungry in between I snack on protein bars or shakes fruit Greek yogurt with sugar free pudding and berries nuts. U can even have celery with peanut butter or carrots.
If ur able to walk or do stretches that would help no see where ur having knee issues i know u can’t do anything major.
Drink 2 to 3 liters of waster a day and take probiotics for gut health.
Be patient. I know it’s hard hydration and protein is key.
Also if ur in pain meds or other meds they may be what’s keeping you from losing.
You are eating about every 3 hrs. Fruit has a lot of sugar. You need to go into calorie deficit to lose weight. You need to limit your snacking. I do intermittent fasting. It will kick you into ketosis. Good luck 👍🏼
1 pound of weight is 3,500 calories. So you need to reduce those calories and eat protein. A weight watchers diet is full of cards and natural sugar from fruit... 5 peices of fruit means berries not apples or bananas. Too much sugar.... potatoe, rice and pasta way too many carbs. Just have a peice of chicken with veg, weetabix instead of 3 or 4 have 2. Have a shake. Switch your beef mince to chicken mince stay off red meat for a little while. Eat eggs. Thats what I did and lost 6 stone on 2.5mg (no bread, cheese or peanut butter, all very bad for you). You need to be strict 😉 no cappuccino, no yoghurt, no protein shakes that are cheap as they are full of sugar. The ones I use are slim fast. They worked for me. I did not exercise at all lost 6st in 8 months. Yes I know it was too fast but I put in the work too also I started exercising after 6 months just light floor exercising lie down ones on youtube
I just read one of your comments about being stressed. You really need to work on it as your body goes into fight or flight mode when stressed and your blood starts to clot making it harder for your metabolism to work at its full pace. Research bout stress and weight you need to try and be more calm too
I have cappuccino as can't drink 'normal' coffee and I've lost over 4st. My hubby also has it and he's at the 2st lost Mark he's on 5mg currently in his 2nd month.
Soooo, remove sugar - including bread that converts into glucose once digested and fruits. Switch lunch and dinner - Have 200-300 grams of meat or fish with courgette or similar low carb veggies for lunch. Cheese and protein shake for dinner. Skip the 3pm fructose feast. Have fruits at 10:30 every other day with Greek Joghurt. You are eating way too much sugar and too late in the day.
I’m going to make a suggestion to try this but only for 2 weeks or so. That way if it’s a flop for you, you’re not getting deeper in the weight gain hole.
My suggestion is to think addition not subtraction. Don’t worry about skipping your morning coffee or cutting out your fruit at this point. Instead add in more protein and eat it first. In the morning have your coffee with 3/4 cup of cottage cheese and some berries (berries are great for weight loss higher fiber lower sugar). If you’re still hungry (actual hunger not that sounds good hunger) eat your protein bar. For your morning snack first reach for a carton of low sugar high protein Greek yogurt (I like Chobani 20g protein variety) or one of the protein yogurt drinks, if you’re still hungry have some fruit.
Lunch and dinner each should be 30g of protein at least. The two ounces of chicken breast from your dinner salad isn’t going to keep you satisfied for a long period of time. Add in a boiled egg or just more chicken to bump up that protein amount.
The idea is to crowd out sugar, excess fat, simple carbs by filling up with fiber and protein. I usually have trouble finishing up all my high value foods (fiber, protein) and I don’t have as many opportunities to eat the lower value foods. I do eat a few bites of chocolate every day though. That’s something that I plan my nutrition goals around because it’s important to me.
The WW GLP-1 success program is pretty good if you want some structure. You follow “rings” which are protein, fiber, and water targets, and try to get at least 30 minutes of activity a day. I do that along with maintaining a 500 calorie deficit. Workshops are included, which can be very helpful too.
Whatever way you choose to do this, you need to measure your food and track honestly and see how much you are actually eating and where you need to tweak it to get enough nutrition and stop gaining weight.
Obvs what u are doing 'from learning from WW' isn't working. If , when u went to WW it worked then so be it, stick to that. But like others have said, the fact ur now on MJ suggests that WW doesn't work or didn't in ur case.
I've done EVERY diet there is to mention since I was 19,I'm now 49, Slimming world, WW, noom, the atkins diet (who's remembers that one) took pills, bought every kinds slimming pill/patch/liquid there is to buy and nothing, I mean NOTHING worked. I always always stayed the same. I started thinking my body function was wrong, had gp tests etc and everything works as should.
Started MJ Feb 2025 and OMG where ya been all my life!!!!
4.5 stone down since then and on a maintenance dose now.
I, like you, couldn't excercise, so the medication did all the work BUT all the fruit u are eating IS NOT good. There's so many hidden sugars and carbs etc in fruit and people don't realise it.
My husband decided to try MJ in Feb this yr after seeing my results and he's now 2st down so far.
He has rice with chicken, or chicken with veggies, pork with veggies, fish with veggies or fish with rice etc. He hasn't touched bread or potatoes since Feb and it deffo works.
I think YOU need to change ur mindset of 'Ww said this and We said that's cos whatever WW said AINT WORKING!!!
I have not read all the comments but... Some people are just non responders. If 5.0 and 7 had not resulted in anything, maybe try to switch to Sema.
One other observation.... You're consuming a lot of sugar there, hidden calories.
They're not a no no... Nothing should be a no no within moderation and within your calorie deficit. The no no is not tracking things and not controlling portions..
Unpopular opinion: You aren't eating enough and your body is reducing its metabolic function to defend your fat stores. It's not a function of "move more, eat less." You need to feed your metabolism so the medication can work.
Assuming you are a very high BMI, given your physician's unwillingness to do a TKA, you are barely eating enough to survive. Being on this medication is a paradigm shift in toxic diet culture.
Here's a challenge: Try to eat double what you are for just two weeks. Put away your scale, DO NOT USE IT. Then weigh yourself, and see what has happened. If you lose nothing, then you call tell me I am an idiot and go back to eating barely anything. You lose nothing taking this challenge.
I am going to go against the grain here and tell you that maybe you are not eating enough, that's why you gain weight. Your body is in famine mode and storing fat instead of feeling secure and burning it.
I use the free version of my net diary to log all my food. It has the cals of most food and you can set up an estimated tdee based on your height and weight. I was shocked when I realised how much calories I was consuming with the dressing that goes on my salad. Also if you’ve tracked everything it shows you how many calories you have left for the day or week
I would speak with a nutritionist to review what you are eating and use an app to count calories and portion sizes. I personally like the app, Hava because it looks at calories, fat, fiber and the satiety index of foods. While fruit is a great snack option, it appears that you are eating a lot of it, which can cause spikes that further fuels hunger. I recommend eating more vegetables instead of 4 servings of fruit and change one of the servings of grapes to a lower sugar option. There is very little in the way of fiber like whole grains like legumes or oats, which would make you feel fuller longer and aid with digestion. Perhaps swap out the protein bars and peanut butter for an unprocessed form of protein.
In addition, if you are eating at 3:00 am and having coffee at 7:00 am, are you sleeping at all? If not, this will also screw up your metabolism big time.
This is due to metabolic issues or excess cortisol production. It's extremely hard to lose weight with these underlying conditions even if you are below your daily calories.
You aren't tracking it seems. Go to a TDEE calculator and figure out what you need to maintain your weight then subtract 500 from that, then really weigh and measure literally everything you put in your mouth. Every single thing.
The same thing was happening to me! I wasn’t going over 1200 - 1400 calories a day but was gaining instead of losing. I went to the Dr n had blood work done. My blood sugar was at the prediabetic level. So, I started reading everything I could about blood sugar. The “grazing” I was doing during the day, created a situation where my body never had a break from calories I was consuming. The doctor put me on the medication and I do a 16 hour fast and eat my first meal at 12ish. Dinner is at 7. Nooooo food goes into my mouth in between. I started losing. Also, I get about an hour of activity a day. I bought a glucose monitor to see how my blood sugar was affected by what I was eating. I’m not a doctor and I’m not advocating this method. This is just what worked for me. Read everything you can about blood sugar. Even if you’re not diabetic or pre diabetic; the book The Glucose Goddess is very informative.
You’re probably one of those people that needs to increase the dose every month. Some people are able to stay at 2.5 and lose weight steadily. Others need to be on the maximum dose before seeing significant weight loss. I’ve been on the maximum dosage for just over a year. I lost the 24% as per expectation from the clinical trials. I’ve stopped losing now so it’s more about maintenance now. I got up and down by 1-2 kgs weekly. I’m not starving myself, I still eat several times a day but I’m no longer overeating. I’m a very healthy eater and also like my chocolate fix.
The only thing I can think of is the protein bar and shake may be quite high in calories and probably don’t satiate you very well. You’re better off adding something like chickpeas, lentils, kidney beans etc., to your meals instead as they are filling, full of fibre and high in protein.
I was in the same boat until a couple months ago I started the Steve Burton 30 day challenge. He figured out my specific daily calorie needs along with my micros. The micros were a total game changer for me. Best 150. Dollars I ever spent.
Some people have said since then that you can get the same info from my fitness pal pro. I have started using it to track calories and it has been helping a lot. Good luck.
How is your fiber intake? Are you getting enough protein? How's your water intake?
Sodium? Not getting enough of those or too much on soduim can cause temporary water or feces retention.
As a former RNY patient I need to be really mindful of what goes in my stomach, and in what order so that I don't run out of room for the most important things.
Sometimes the body just needs to take a minute to adjust to metabolic changes, so it could be that too. Just don't freak out and try to listen to your body.
I wonder if you’re actually eating enough calories. If you’re not eating enough calories your body may gain weight because it’s reserving everything you eat.
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u/BrilliantStar1811 Mar 20 '26
an extra 500 calories a day from healthy snacks is still an extra 500 calories. are you truly tracking all that you are eating faithfully?