I recently returned from a conference and there were lot of discussions around weight management using the new medication Ozempic. Unfortunately, if you do not change what, when and how you eat, you may be disappointed with the result and will learn quickly that this is not a magic drug for all. Also, as soon as you quit taking the medication, all the weight may come back.

Some of my clients’ success stories regarding weight loss are not necessarily those taking the drug, but those changing their eating habits. One client’s comment was “I am 72 and started gaining weight gradually, especially after my retirement. I tried different diets, and nothing worked. I started skipping breakfast, ate salad for lunch and a large dinner. I stopped Ozempic because of terrible heartburn and nausea. I was frustrated and gained more weight. Only after talking with a registered dietitian, I slowly started changing my diet and I have lost over 20 lbs in 6 months. I am still losing it!” So, what was the secret to her success?

1. She started taking the time to prepare her meals and to chew her food well. Just by chewing more, she noticed that she was feeling fuller and not eating the whole plate. She was not overeating anymore. Also, chewing well helped her digest the food better causing less stomach issues, flatulence, or constipation.

2. She changed the time of her eating. Instead of large meals at the end of the day, she reversed it to the beginning of the day. She started eating a good breakfast, a small snack and a “dinch”, a late lunch/early dinner before 3-4pm. No food after that. Only water, sparkling water, or tea. This is like an intermittent fasting, but with emphasis on resting the gut throughout the late afternoon until morning. Studies are showing that if you rest the gut at night, the good microbiota of your gut becomes more active, therefore improving your metabolism.

3. She did not necessarily restrict her food choices but reduced the consumption of highly processed foods or foods with high sugar content. Most days of the week, she prepared her meals at home.

4. Her drinks consisted of coffee, tea, and water.

If you are struggling with your weight, try savoring your breakfast like a king, snacking like a prince and your early dinner like a pauper. Remember, make it a habit to chew your food well and visit your favorite TAC location to move your body in a way that makes sense to you.