The 7-Day Experiment That Helped Me Finally Lose Weight And Keep It Off (and Can Help You Too!)
Are you doing all the things to lose weight? Dieting, counting calories, tracking every bite that goes into your mouth, "eating clean," hitting your step goal, pushing through workouts, chugging water… but the scale just won’t budge? If this sounds familiar you're definitely not alone. If you're feeling frustrated, defeated, and on the verge of throwing in the towel, thinking that maybe you're just destined to be overweight, please hear this - there is hope, and it might be simpler than you think.
That's exactly where I was too until I found out I was insulin resistant.
My Breaking Point - Feeling Like a Failure
Being told that I was insulin resistant, stung at first, but it did give me something concrete to work on - and it also explained why what I had been doing wasn’t working - I was focused on the wrong things.
I knew changing my diet was going to be a challenge. I knew the changes I needed to make were pretty big ones for me and quite frankly I was scared - I wasn’t sure I could do it.
I had a long history of failed diets, each one chipping away at my motivation and self confidence.
But this time was also different because I was afraid of becoming a type 2 diabetic and having to take meds and I knew that was the direction I was headed if I didn’t do something about it - so it wasn’t just about weight loss now - though that was still a goal for sure. I desperately wanted to take control of my health, to feel good in my own skin again, and to get my energy and confidence back, but I’d be lying if I said it didn’t feel overwhelming...
The "Overhaul" Trap
Since the stakes felt a little higher this time than when starting past diets plus the fact that I was so sick of starting and stopping diets and losing and regaining the same weight over and over again - I knew I needed to step back a little and figure out how to make this work long term.
My usual M.O. was to change everything all at once - you know completely overhaul my whole life overnight - sound familiar?
But for me, and for so many of the women I work with, that approach is a recipe for burnout and failure. It’s just not realistic or sustainable in our real lives.
So I knew I needed to do things differently this time - to make it feel more doable - less scary!
Instead of launching into another full-blown diet and failing…AGAIN, I decided to experiment a bit. I told myself I would focus on just one thing - what I had for breakfast. I wouldn't change anything else about what or how I ate for the rest of the day. All I was changing for now was breakfast.
My "Before" Breakfast Blood Sugar Nightmare
For years, my go-to first meal of the day was a big bowl of cereal, a banana, and a glass of orange juice. It was quick and easy and seemed like a good amount of food that should keep me full for several hours but for some reason I was always hungry again about an hour later. I couldn’t figure out why. But now, knowing what I know now about blood sugar and insulin, I could see it was a disaster for my body.
Basically once digested it was just sugar, sugar, and more sugar, which just sent my blood glucose soaring, only to crash an hour later, leaving me ravenous and counting the minutes til I could have my usual mid-morning snack.
The Simple Switch
So I decided to try switching things up and to make things feel less overwhelming I told myself I’d just give it a try for just 7 days - to see if I could do it and how I felt… So I committed to having a high-protein breakfast instead of the sugar-fest I was used to having. This usually looked like eggs and bacon (or leftover chicken or steak from dinner), often with some avocado for healthy fats. It wasn't fancy, it wasn't restrictive, it was just… different.
"Why" It Works Fueling Your Body, Stabilizing Your Blood Sugar
This simple switch made a HUGE impact - and remember I had only changed my breakfast! Nothing else about how or what I ate for the rest of the day had changed - but the difference was still very apparent.
I very quickly started to notice I wasn’t hungry an hour later - there were even days I forgot to have that snack I always so desperately needed before. I could easily go from breakfast to lunch at 1:00 or 2:00. I also noticed my cravings went away and I had much better, more stable energy - it was pretty incredible and eye opening.
And that's because protein is digested much slower than simple carbohydrates. It helps to stabilize blood sugar levels, preventing those dramatic spikes and crashes that lead to hunger, cravings and energy crashes. Protein also plays a key role in releasing satiety hormones, helping you feel fuller for longer.
By starting my day with protein, it really did change how I felt the rest of the day.
It wasn't about deprivation; it was about fueling my body in a way that actually worked with my metabolism. Seeing the difference in how I felt made it easier to keep going - I can tell you it's so much easier to lose weight when you're not hungry and fighting cravings 24-7.
Now, I will say that eventually I did switch up what I had for lunch then when that felt easy I moved on to dinner - but it was that initial 7-day experience that helped to see progress and gain confidence that made it feel much more doable…and less intimidating.
Your 7-Day Breakfast Experiment
If you're feeling stuck on the diet hamster wheel and dealing with that stubborn weight loss that just won’t leave, give this a try. For the next 7 days, I challenge you to focus only on making your breakfast protein-dominant. Don't worry about overhauling your entire diet right now. The beauty of this experiment is its simplicity. We're focusing on just one change to see how it impacts your body without feeling overwhelmed.
Pay close attention to how you feel throughout the day:
Hunger Levels: Are you feeling hungry sooner or later than usual?
Cravings: Are you experiencing the same intense cravings for sugary or carbs?
Energy Levels: Do you feel more stable energy throughout the morning?
Focus: Is it easier to concentrate when you’re not riding the blood sugar rollercoaster?
Losing Weight Doesn’t Have To Be Miserable
I can tell you this from experience and as someone who has started and failed more diets than I can to count. This isn't about suffering through another restrictive diet. It's about making one small, powerful change that can have a ripple effect on your entire day. It's about fueling your body in a way that helps you manage blood sugar and helps you tap into fat burning without feeling constantly deprived.
Join the Experiment!
Are you ready to try this simple 7-day breakfast experiment? Share in the comments below what your current breakfast looks like and what protein-rich options you're considering! I'm here to support you and cheer you on every step of the way. You deserve to feel good in your body, and sometimes, the biggest changes start with the smallest steps.
Ready for More Support on Your Weight Loss Journey? Grab a copy of my FREE Weight Loss Unstuck Guide HERE.