– Dr. Betsy Grunch experimented with fad diets for an extended period but struggled to achieve sustainable weight loss. Through self-education on nutrition, she successfully shed 50 pounds and has maintained this weight loss for several years. Grunch opted to further her weight loss journey by aiming to shed an additional 30 pounds with the help of Mounjaro, a popular weight loss medication.
Dr. Betsy Grunch has experimented with various diets and weight loss regimens. “If you name it, I probably tried it,” she shared with Business Insider. However, she struggled to achieve her desired weight loss goals or maintain any progress she made. Despite her profession as a neurosurgeon specializing in spine surgery, where she frequently advised patients to lose weight to alleviate back pain, Grunch found herself unable to effectively shed excess weight in a sustainable manner.
Grunch expressed that her medical training lacked substantial education on nutrition, which left her feeling hypocritical in advising patients on weight management. “One of the major contributors to degenerative spine diseases is body weight, and it’s disheartening that I lacked a solid educational foundation in nutrition,” shared Grunch, 43, hailing from the outskirts of Atlanta. In 2018, Grunch experienced a pivotal moment when she sustained an injury, prompting her to recognize the necessity for lifestyle changes.
Beginning at around 230 pounds, Grunch embarked on a weight loss journey, shedding 50 pounds over the course of a year and a half through dietary modifications. She successfully maintained this weight loss for over four years before deciding to further her progress by losing an additional 30 pounds with the aid of Mounjaro, a medication initially intended for diabetes but repurposed off-label for weight loss at the time.
Despite her active lifestyle, which included participating in sports and frequenting the gym, Grunch, a busy neurosurgeon and mother of two, found herself gradually gaining weight due to reliance on convenience foods.
She experienced various aches and pains, which she attributed to her weight. In 2018, the situation reached a tipping point when she injured her back while bending over to pick up her baby boy. This incident served as an “aha” moment for her.
“The only way I could envision a change occurring was by completely altering my mindset and approach to my health and lifestyle,” Grunch remarked. Through her research, she discovered the importance of adopting a holistic approach to weight loss and prioritizing long-term strategies for sustainable results.
Grunch opted to experiment with intermittent fasting, consuming all her daily meals within a six-hour timeframe. She had initially attempted shorter eating windows but found them unsustainable.
While research indicates that intermittent fasting is not inherently superior for weight loss and may not be suitable for everyone due to its difficulty in upkeep, it can assist certain individuals in adhering to a calorie deficit, which is essential for weight management.
Grunch transitioned from a diet rich in fast food to one that prioritized protein and whole foods while reducing her intake of carbohydrates. Protein plays a crucial role in weight loss by promoting satiety and preserving muscle mass during calorie restriction. While carbohydrates are not inherently fattening, Grunch personally felt better consuming them in moderation.
Additionally, she intermittently monitored her calorie intake to ensure she maintained a deficit, although she found this practice too time-consuming for sustained use.
“Once I began incorporating those adjustments, the weight started to come off rather quickly,” Grunch remarked. However, the transition wasn’t without its challenges.
Initially, transitioning from consuming three meals per day to condensing her intake into one or two meals within a limited timeframe proved to be quite difficult, Grunch noted. To alleviate hunger pangs, she relied on consuming ample bone broth and water.
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