Woman Loses Half Her Body Weight Without Ozempic or Surgery. Here's How
Lisa Bernett, a 44-year-old from Boreham Wood, Hertfordshire, said she used to down bags of Doritos, as well as takeout and other unhealthy options. Since committing to making a change almost two years ago, she is down to 140 pounds from 285 and has dropped from a size 24 dress to size 8.
Bernett told SWNS she cut the weight naturally, opting not to use fad diets or weight-loss drugs like Mounjaro or Ozempic.
"I would never use the jabs as I do not believe it teaches you about fat loss or educating yourself about food," Bernett said.
"It's a good tool to have but if you have no other tools then how will you keep it off? There's no way I would want to stay on injections for the rest of my life in the fear that if I stop I'll gain. I also didn't feel comfortable going down the surgery route."
Out with the old, in with the new
If Bernett wasn't going to go with a quick fix, she had to make some substantial changes.
First up was her diet, which was admittedly a mess.
"My diet was poor. I wouldn't ever eat breakfast," Bernett explained. "Lunchtime I'd either eat loads of pasts with cheese, or I'd have lots of bagels with cheese. For a snack I'd have a whole bag of crisps with a dip - I didn't realize a whole bag of and a dip was probably my whole daily allowance for food.
"I'd have a takeaway twice a week and big portions of home cooked meals. I always had to finish my plates. Now, I use a calorie app."
Now, Bernett says she eschews her former go-to snacks and meals for healthier options like baked potato with grilled chicken and salad, with the goal of hitting specific counts for protein, fiber and calories.
You've got to move it
Before radically altering her lifestyle, Bernett admitted she lived a very sedentary existence.
"My lifestyle before was pretty bad – I didn't move," she said. 'I'd take the kids to school, go to work and then come home and sit on my backside. Walking, going up the stairs, it was hard.
"My knees hurt and I got out of breath really quickly. Thankfully, I never had any health issues, but I got chest infections quite a lot."
Bernett started off walking 10,000 steps a day and has since boosted that number to 20,000. She also mixes in regular gym, boxing and Muay Thai sessions.
Her advice for others
To anyone else looking to make a change in their diet and lifestyle, Bernett recommends they "take accountability."
'Not everyone's perfect. Even on the days you find hard, and you want to reach out for something bad, do it, but weigh it and take accountability, then rein it back in the following day," she said.
Woman Loses Half Her Body Weight Without Ozempic or Surgery. Here's How first appeared on Men's Journal on Aug 7, 2025
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7-Day Antioxidant-Rich Meal Plan for Weight Loss, Created by a Dietitian
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Whether your goal is to lose weight or incorporate more plants into your diet, this week-long meal plan offers a practical and delicious way to enhance your health. Meal Plan at a Glance Baked eggs & veggies/ Apple & nut butter Bean salad/ Pistachios Chicken hummus bowls Smoothie bowl/ Energy balls Chicken salad/ Mini stuffed peppers Shrimp pesto bowls Smoothie bowl/ Energy balls Chicken salad/ Mini stuffed peppers Salmon, rice & bok choy Smoothie bowl/ Energy balls Chicken salad/ Mini stuffed peppers Chicken guacamole bowl Smoothie bowl/ Energy balls Chicken salad/ Mini stuffed peppers White bean skillet Overnight oats/ Yogurt & berries Tuna salad/ Snack jar Italian wedding soup Overnight oats/ Yogurt & berries Tuna salad/ Snack jar Tofu tostadas Day 1 Breakfast (344 Calories) ● 1 serving Baked Eggs in Tomato Sauce with Kale Morning Snack (173 Calories) ● 1 small apple ● 1 tablespoon unsalted peanut butter Lunch (322 calories) ● 1 serving No-Cook Black Bean Salad Afternoon Snack (183 Calories) ● ¼ cup pistachios Dinner (485 Calories) ● 1 serving Chicken Hummus Bowls Daily totals: 1,508 calories, 88 g fat, 74 g protein, 122 g carbohydrates, 36 g fiber, 1,778 mg sodium To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to afternoon snack. To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to afternoon snack. Add 2 servings Blueberry-Pecan Energy Balls as an evening snack. Day 2 Breakfast (352 Calories) ● 1 serving Raspberry-Peach-Mango Smoothie Bowl Morning Snack (153 Calories) ● 1 serving Blueberry-Pecan Energy Balls ● ½ pear Lunch (410 calories) ● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries Afternoon Snack (157 Calories) ● 1 serving White Bean–Stuffed Mini Bell Peppers ● 1 clementine Dinner (429 Calories) ● 1 serving Charred Shrimp, Pesto & Quinoa Bowls Daily totals: 1,502 calories, 65 g fat, 85 g protein, 155 g carbohydrates, 33 g fiber, 1,650 mg sodium To make it 1,800 calories: Change 1 clementine to 2 clementines in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Change 1 clementine to 2 clementines in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Day 3 Breakfast (352 Calories) ● 1 serving Raspberry-Peach-Mango Smoothie Bowl Morning Snack (153 Calories) ● 1 serving Blueberry-Pecan Energy Balls ● ½ pear Lunch (410 calories) ● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries Afternoon Snack (154 Calories) ● 1 serving White Bean–Stuffed Mini Bell Peppers ● ½ cup raspberries Dinner (421 Calories) ● 1 serving Sheet-Pan Salmon with Bok Choy & Rice Daily totals: 1,491 calories, 61 g fat, 88 g protein, 155 g carbohydrates, 31 g fiber, 1,803 mg sodium To make it 1,800 calories: Change ½ cup raspberries to 1 cup raspberries in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Change ½ cup raspberries to 1 cup raspberries in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Day 4 Breakfast (352 Calories) ● 1 serving Raspberry-Peach-Mango Smoothie Bowl Morning Snack (153 Calories) ● 1 serving Blueberry-Pecan Energy Balls ● ½ pear Lunch (410 calories) ● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries Afternoon Snack (157 Calories) ● 1 serving White Bean–Stuffed Mini Bell Peppers ● 1 clementine Dinner (453 Calories) ● 1 serving Chicken Guacamole Bowls Deliver 32 Grams of Protein Daily totals: 1,526 calories, 72 g fat, 86 g protein, 148 g carbohydrates, 35 g fiber, 1,877 mg sodium To make it 1,800 calories: Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Day 5 Breakfast (352 Calories) ● 1 serving Raspberry-Peach-Mango Smoothie Bowl Morning Snack (153 Calories) ● 1 serving Blueberry-Pecan Energy Balls ● ½ pear Lunch (410 calories) ● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries Afternoon Snack (122 Calories) ● 1 serving White Bean–Stuffed Mini Bell Peppers Dinner (458 Calories) ● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Daily totals: 1,496 calories, 53 g fat, 75 g protein, 191 g carbohydrates, 39 g fiber, 1,752 mg sodium To make it 1,800 calories: Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Add 1 clementine to afternoon snack. To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Add 1 clementine to afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Day 6 Breakfast (407 Calories) ● 1 serving Berry Crumble Overnight Oats Morning Snack (182 Calories) ● ½ cup whole milk strained-style (such as Greek) yogurt ● 1 cup blackberries Lunch (304 calories) ● 1 serving Chickpea Tuna Salad Afternoon Snack (168 Calories) ● 1 serving High-Fiber Guacamole Snack Jar Dinner (415 Calories) ● 1 serving Italian Wedding Soup Daily totals: 1,476 calories, 66 g fat, 79 g protein, 147 g carbohydrates, 32 g fiber, 1,791 mg sodium To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack To make it 2,000 calories: Change ½ cup yogurt to 1 cup yogurt in morning snack and add 2 tablespoons chia seeds. Add 1 serving Berry-Kefir Smoothie as an evening snack. Day 7 Breakfast (407 Calories) ● 1 serving Berry Crumble Overnight Oats Morning Snack (182 Calories) ● ½ cup whole milk strained-style (such as Greek) yogurt ● 1 cup blackberries Lunch (304 calories) ● 1 serving Chickpea Tuna Salad Afternoon Snack (168 Calories) ● 1 serving High-Fiber Guacamole Snack Jar Dinner (432 Calories) ● 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema Daily totals: 1,493 calories, 72 g fat, 69 g protein, 152 g carbohydrates, 38 g fiber, 1,793 mg sodium To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack To make it 2,000 calories: Change ½ cup yogurt to 1 cup yogurt in morning snack and add 2 tablespoons chia seeds. Add 1 serving Berry-Kefir Smoothie as an evening Ahead Tips Prepare Blueberry-Pecan Energy Balls to have for morning snack on Days 2 through 5. Make Spinach Salad with Quinoa, Chicken & Fresh Berries to have for lunch on Days 2 through 5. Prepare White Bean–Stuffed Mini Bell Peppers to have as an afternoon snack on Days 2 through 5. Make Berry Crumble Overnight Oats to have for breakfast on Days 6 and asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Recipes for Weight Loss. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 350 to 400 calories while the lunches span 350 to 400 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a 1,200 calorie modification? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Health Benefits of Antioxidants for Weight Loss Hidden within the vibrant colors of plant foods are powerful antioxidants that can support your weight loss efforts in more ways than one. Antioxidants, such as vitamin C, vitamin E, beta-carotene, polyphenols and selenium, are well-known for their role in protecting your cells from harmful molecules called free radicals. When free radicals are left unchecked, they create oxidative stress—a kind of internal chaos that is associated with the development and progression of inflammation and obesity. This is where antioxidants come into play, helping to neutralize these unruly molecules and prevent oxidative damage. In doing so, antioxidants can help reduce inflammation, regulate cellular processes involved in energy metabolism and adipose (fat) tissue function. They have also been shown to improve appetite control and insulin sensitivity, which are key factors in maintaining a healthy weight. As a result, incorporating the antioxidant-rich foods in this meal plan can be a smart and sustainable way to support your long-term weight loss goals and improve your overall We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
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