Long Post Alert!
Someone asked me to share my experience on another post so I thought I should make a separate post detailing what worked for me.
Stats
I started ending of March 2025 at 260lbs / 120kg. I am now 68.4kg. Mid 40s female, 5’7. Lots of health issues like uncontrollable BP which is now well controlled.
I started with Wegovy, but the side effects were too much for me so I switched to mj. I was on a dose 2 months max and went up. I am now at 12.5mg for the last 10 months. When I reach my goal weight of 66kg I hope to try and titrate down. I don’t mind the dose I am on currently. I don’t mind being a lifer on this meds. It has been a game changer for me.
Eating First Year
- For the first year I was very strict with my eating, I couldn’t really eat much anyway. I did mainly low carb foods and didn’t eat any fast foods or sweets.
I ate sweet potatoes, sourdough bread from a good bakery etc mainly clean foods as I couldn’t do full on low carb on mj.
My protein has been moderate although I try to increase as much as I can but it upsets my stomach. I made a lot of Asian style soups using beef rolls and veggies. The beef rolls are quick and easy source of protein.
Fibre is important, I like yellow dragonfruit, half before bed or golden kiwi 2 a day. Cantaloupe, papaya, salads, I just eat what I like and have a taste for that can provide the nutrients I need.
I followed this method because I was afraid this medication would not work for me as I had attempted to loose weight all my life but always failed.
I watched and followed those that were successful and what they did and just followed their method adjusting to suit my life and what I liked eating. I wanted to give myself the best chance to maximize this tool.
Workout
- Initially I started with walking at home, bought a walk pad and would do that for 30 minutes everyday, as I became stronger would increase the time. Walking outside is also good.
When I saw the weight going down, this motivated me and I got a gym membership after about two months on MJ.
- At the gym I started with exercise classes, Tabata, interval training, 3 times a week. HIIT is not for everyone, but I have a mindset where it’s all or nothing, so it worked for me, but Zumba or any workout good too. The aim is to move.
I believe incorporating exercise sped up my weight loss and as the lbs melted weekly it gave me motivation to continue. I was loosing an average or 1-3kg a week. Sometimes I stalled for a week or two, sometimes I maintained but the trend was always downward.
I lost about 80lbs within 8 months.
- Things slowed down a bit when I decided in January to incorporate weight training. Although I had lost a lot of weight, I only went down 1 or 2 pant size. I started at size 20, 2xl-3xl maybe bigger as those were tight.
My stomach was still very large due to inflammation and stress.
I started with 5 mins of rowing machine to warm up and to target arms and shoulders although rowing is full body workout:
- hip thrust machine,
- lat pull down,
- reverse fly,
- ab crunch machine,
- back extension machine,
- leg press and
- torso rotation machine,
- stairmaster 40mins.
Note: with the stairmaster, I started out at a slow pace, shorter length of time and built up tolerance. There was a point I was doing Stairmaster for 90 mins level 6 now I max out at 30 mins level 5.
My routine incorporates alot of core exercises to target my problem areas. I am no expert and my routine is what I put together from watching many people online.
I use machines as my coordination is not great and I was a complete beginner to weights.
Stairmaster is very difficult and not for everyone, but someone I follow saw great results with it so I just tried it. It works for me but incline walking is also good or any other machine.
I did progressive overload, meaning as you get stronger you increase the weights a little to train your muscles.
I also stopped the HIIT classes when I moved to weight training and Stairmaster, also 3 times a week.
The weights and stairmaster made such a great difference and the inches just melted off. I went down 5 dress sizes in 2 months. Inches around my stomach went down too.
I can now fit an 8 Zara pants comfortably. I’m sure I can fit a 6, probably will be tight. Just now trying to figure out how to work on body fat percentage without losing more weight when get to goal.
Since switching to weights, the weight loss slowed down massively. I now have mega stalls but my body is changing everyday.
Eating One Year On
I now incorporate chocolate, I can eat a regular sized Flake a few times a week after a proper meal and not stall. some fast foods like Chick Fil A, Chinese takeout, although I have noticed I stall or add weight when I eat fast foods often, so it is to be an occasional treat 2 to 3 times a month close to my workout days. Cereals that I enjoy, pastries very rarely it breaks me out and gives me heartburn. I also eat rice, potatoes, beans, lentils etc.
I also made a lot of baked oats There are many recipes that don’t use sugar that are very tasty.
I make apple pie baked oats often or sticky toffee baked oats, all very delicious and it doesn’t stall me so I could eat them as often as I wanted.
Dairy also stalls me, so for yogurt my max is 100mg for the day I eat it, or those little single serve pots 2-3 times a week usually two if I want to keep on loosing.
My appetite has increased since strength training which is needed to train effectively. I am happy to be able to eat a bit more.
Water Intake
- I drink 4 litres of water daily; non negotiable or I’ll be constipated. I drink half a gallon which I keep beside my bed first thing in the morning. It helps with bloat and gas.
It’s a chore for me to drink honestly, but the medication is extremely powerful and my body needs the fluids to help It work efficiently. I usually put a few pinches of sea salt into my water bottle.
Cravings or Persistent Hunger
- When I get cravings especially for something sweet, usually means I’m deficient in vital nutrients and need either electrolytes or carbohydrates.
If I give in to the cravings and eat something sweet I find that it increases my hunger and the sweets does not satisfy it. I will keep being hungry.
The solution for me is to take my electrolytes tablets then eat a proper meal with complex carbs and protein before taking a multivitamin for a full day or two. Then the cravings go away.
The hunger could also be acid reflux.
Bloat/Gas and Reflux
- I got bloated earlier on in my journey, I used gas x as needed. Sometimes it’s what I ate that caused it.
- Reflux too which I used over the counter meds to relieve as needed. As I worked out what foods my body would tolerate those side effects subsided.
- For both bloat/gas and reflux the most effective for me is ACV (Apple Cider Vinegar with the mother).
A teaspoon or two first thing in the morning or as needed; like if I’ve eaten something oily or rich that doesn’t agree with me, with lots of water. Even helps with a bowel movement.
If the ACV fails to control gas/ bloat, then it’s constipation and I’ll need a good clear out.
Constipation
- For constipation, I take Dulcolax when needed or half to a whole yellow dragon fruit depending on how backed up I am. Mag07 when critical.
Breakouts
- I used to breakout around my chin area a lot and had flair ups whenever I ate anything high in sugar. NAC has helped with that, also eating a proper meal before eating high sugar foods has made a little difference. I’ll still flair up but it will be a rash rather than huge productive pimples.
Night sweats
- I get night sweats periodically. I thought it could be menopause but tests suggested otherwise. I did a little digging on the sub and found other people got them too.
It’s a pain having to wake up multiple times to change and bedsheets soaking wet from sweat but when that does happen I know I’m going to see a good drop on the scale. Usually means I’ll loose weight. If anyone has a solution for this do share. Electrolytes helps a little.
Insomnia/Dizziness
- Usually means I am either low on electrolytes or have not eaten enough or both. A good meal high in complex carbs and protein in the evening usually helps in getting a good nights sleep. Then going forward I will need to pay close attention to my food intake to ensure I am eating enough.
Thirst or Dry Mouth
If I have been getting my fluids in but still thirsty with dry mouth electrolytes usually solves that problem.
Supplements
- Electrolytes when working out or when I get hungrier, weak, tired, aching bones, usually means I need electrolytes.
I take supplements:
- multivitamin,
- probiotics
- evening primrose and starflower oil,
- cod liver oil,
- B12,
- vitamin D,
- K2 D3
- NAC
- I started feeling flat/ anhedonia and read on here to take NAC, it has helped tremendously.
I used to get B12 shots but changed to oral form, seems to work.
B12 for energy levels and NAC are none negotiable for me.
Factors like age, overall wellbeing when starting the medication, lifestyle and personal circumstances will likely determine if these supplements are needed or not.
This is what worked for me, with the support and advice of my doctor. It might seem like a lot but I would rather this than the state I was in when obese with all the health issues.
I am not a healthcare professional, I am just documenting my personal experience. Nothing here should be misconstrued as professional advice, it is not intended as advice. Always check with your doctor before embarking on anything.
