Down 80lbs - Diet is KEY!

Hong Kong Yanpep International
Don't really think about staying on this for life. Of course I will - same as statins. The time I save not worrying about it goes straight into other stuff.
 
Not looking good based on SURMOUNT results—people gained a bunch back after stopping and kept gaining. On the flip side, plenty of us here would rather stay on these for life. Way less food noise, better health overall. I'm around calories all day and not being tempted is huge.
 
food aversions on mounjaro are super common early but soften by dose 2 or 3 for most. bigger thing is electrolytes—you're eating way less volume. diy salt and potassium mix works but tastes awful. salt of the earth made a difference for me when appetite was zero.
 
The question of whether it's all calorie restriction or the medication doing other things is actually meaningful - there are metabolic effects beyond appetite suppression that contribute to the result. Too tired to work out at the high end of the weight loss and then finding the energy after is the sequence most people experience. The OP's diet-first framing is right - the medication makes the adherence to it sustainable.
 
The calorie-budget approach that allows occasional higher-calorie foods within the daily total is more sustainable long-term than strict restriction - it removes the guilt cycle that tends to create restrict-then-overeat patterns. Protein and fiber first, and the rest fits within what's left.
 
Tracking calories has been the game changer for me.. Always believed that without logging your intake, staying in a real deficit or truly understanding nutrition just isn't realistic long term.

Dropped 23kg over nine months purely through calorie tracking, no workouts involved.

Now that progress has slowed, I'm finally bringing exercise into the mix.

Best of luck to you!
 
You've got a solid plan going. Our numbers are pretty close. I'm currently 219 at 5'7 (started at 263). Early on I mostly focused on adjusting to the medication itself and the pounds came off naturally just from eating less, at least compared to my old habits, ha. Now I'm at the stage where tracking calories actually matters to avoid overdoing it, given the plateau that showed up this past month. Using a tracking app to log everything. For faster loss my daily limit sits around 1430. Standard pace was closer to 1650. I think the opening month or two is really just about getting a feel for things, but once progress slows or stalls out, it's worth double-checking your calorie target.
 
Man in his sixties here. Started in the low 200s and now sitting lower after a good while on this. Hit plenty of plateaus and side effects got rough at higher doses, so backed down to a smaller amount. Still get some food noise but the trend keeps heading down, and just as important, not creeping back up. Few things that help me personally, always eating off a smaller plate since I like going back for seconds. Eat plenty of protein but still allow myself bread. Try to load up on protein and vegetables and go lighter on carbs. A premade mashed potato side pairs well with vegetables so it doesn't feel like too much sacrifice. Just don't polish off the whole container. Exercise a good amount too. Still get a sweet tooth but lean on yogurt, berries, and sugar-free pudding with a bit of whipped topping instead. Try to eat well overall but build in small rewards so it's sustainable long term. Biggest thing for me has been smaller portions. Good luck out there. Stay patient, it works itself out over time.
 
Ugh, I hate my diet and it feels dumb, but here's my routine. Daily budget: 1200 calories of food, 300 flex calories to spend freely, two fruit servings, and as many non-starchy veggies as I like. Those 1200 have to be food, drinks don't count; the 300 can go on anything. About me: female, 35, 201lbs now, 5'4. Realistically it looks like: coffee, creamed and sugared; a smoothie of frozen mixed berries, Greek yogurt and protein powder blended with water or juice; an 'Adult Lunchable' with 4 oz of turkey, a cheese slice, cukes and peppers, hummus and watermelon; either chicken with potatoes or a huge chicken salad; plus a soda, a protein shake or a snack if needed.
 
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