Gaining weight gradually during adulthood can be challenging, especially for those who have struggled with it since childhood. For such individuals, the journey toward shedding those extra pounds may often feel overwhelming and almost impossible.
Christie Moon, at 47 years of age, knows this struggle all too well. As a behavioral counselor, she reflects, “My weight became an issue during my teenage years. I constantly perceived myself as ‘larger’ than my peers, and that feeling lingered.” Growing up in comparison with her sister only exacerbated her feelings of inadequacy. “Those comparisons were hurtful and eroded my body confidence. I carried a heavy sense of shame regarding my size,” she adds.
These external pressures led Moon to grapple with her weight in silence. “I made numerous attempts at losing weight without confiding in anyone,” she admits. “I feared that they would look at me with disapproval.”
However, in February 2025, a pivotal moment changed everything for her. A sobering realization hit when she saw her weight on the doctor’s scale, coupled with her family history of heart disease and type 2 diabetes. Having nearly 50 pounds of pregnancy weight lingering since the birth of her son, this realization became a wake-up call. The decision to lose weight felt less like a mere resolution and more like a necessary reckoning.
“I felt it deep within me,” she recalls. “There was no turning back—this time, I was determined to succeed. For my own sake.”
Within nine months, she successfully shed over 60 pounds. “I lost even more than my pre-pregnancy weight and was overjoyed,” she shares. With an upcoming surgery on the horizon, she recognized the need for further weight loss, knowing the surgery would limit her ability to exercise for several weeks.
She attributes her success to a multifaceted strategy that included a low-dose GLP-1 medication, a structured exercise regimen focusing on movement and strength training, and adhering to the Mayo Clinic Diet. Moon chose this program because of its solid scientific foundation. “Mayo Clinic emphasizes science and research in their approach,” she notes. “I was eager to follow a plan designed by leading experts.”
The Mayo Clinic Diet relies on research to help participants cultivate sustainable habits.
What is the Mayo Clinic Diet?
The Mayo Clinic Diet is based on over 60 years of clinical research, thoughtfully crafted by physicians, registered dietitians, and behavioral scientists from Mayo Clinic. Accessible to anyone via the Mayo Clinic Diet’s website and a digital app, the cost to participate is $49.99 per month, with savings available for longer subscriptions.
Distinct from other diets that rely on rigid calorie counts or point systems, the Mayo Clinic Diet focuses on fostering sustainable habits based on nutrient-rich foods. According to Tara Schmidt, M.Ed., RDN, the lead dietitian for the program: “What makes the Mayo Clinic Diet unique is its comprehensive, evidence-based strategy that combines nutrition, physical activity, and behavioral changes. Our goal is to teach people how to develop sustainable habits for lifelong health, rather than just focusing on a short-term weight loss goal.”
Schmidt further explains that the diet was developed with adherence to the Mayo Clinic Healthy Weight Pyramid. “This pyramid fosters unlimited access to fruits and vegetables, promotes whole grains, lean proteins, and healthy fats in balanced portions that are both nutritionally sound and practical for daily life,” Schmidt states. “We offer tailored plans to cater to various health requirements and food preferences, all reviewed for calorie adequacy, macronutrient balance, and real-world applicability.”
The meal plans are designed to cater to diverse needs, accommodating options for individuals managing diabetes, those on GLP-1 medications, and those interested in Mediterranean diets or higher protein options.
Moon preferred a “freeform” approach that allowed her to work within the program’s framework while adopting a pescatarian diet, recommended by her primary care provider to help lower her cholesterol—eventually incorporating chicken and turkey into her meals.
During the initial phase, participants typically lose between six to ten pounds within the first two weeks. Following this period, the program promotes a steady, sustainable pace of one to two pounds per week, aligning with clinical guidelines for healthy, sustained weight loss.
According to Schmidt, participants often experience “downstream effects” from their weight loss. “We frequently hear about improvements such as better blood sugar control, reduced blood pressure, improved cholesterol levels, enhanced sleep quality, increased energy, and decreased joint pain,” she notes. “Sustained weight loss of even 5% to 10% can significantly lower the risk of heart disease, stroke, and type 2 diabetes, which remains central to our approach.”
The app, habit tracker, and weekly weigh-ins
For Moon, the Mayo Clinic Diet app played a crucial role in her weight loss success. She particularly appreciated the Habit Optimizer feature: a score-based system that encourages healthy food choices and exercise completion. “Reaching my daily goal has been incredibly motivating,” she shares.
Downloading and registering for the app takes about ten minutes. Schmidt notes that users find various features valuable, including personalized meal plans with simple recipes, a user-friendly food logging tool, and habit trackers that help reinforce the healthy behaviors emphasized during the first two weeks. The app also includes access to expert articles, videos, and coaching for added accountability.
Moon diligently logged her meals, attended weekly weigh-ins, and observed her weight steadily declining on the app’s tracking graph. Although the program doesn’t offer GLP-1 prescriptions, she believes having a specific support plan for GLP-1 was key to her success. “Without GLP-1, I truly doubt I would have lost this weight,” she states. “It helped minimize the distractions and cravings around food.”
Mindset shifts that mattered as much as the diet
In her role as a counselor, Moon assists others in overcoming the emotional and psychological hurdles related to weight loss. She understands their battles all too well. “Over the years, I’ve gathered a collection of workout videos that never managed to keep me motivated. I would finish each session feeling inadequate,” she recalls.
By reframing her perspective, partly with help from the program, she began to focus on the benefits she was gaining rather than her past failures: “I changed my mindset to prioritize movement and strength training, and I truly enjoy it now.”
Moon also made two crucial breakthroughs as she began her journey. First, she learned the importance of seeking assistance. “I shared my goals with my entire support network,” she emphasizes. “I realized they were there to help—not to judge.”
Secondly, Moon documented her progress. “For the first time ever, I took before-and-after photos,” she notes. “I didn’t look at the ‘before’ picture until after I had achieved my weight loss goal—and I was astonished by how far I had come.”
The Mayo Clinic Diet outcome
Christie Moon
Ultimately, Moon lost over 60 pounds through her treatment plan. In late 2025, she underwent a surgery that necessitated pausing her GLP-1 medication. Consequently, she regained about 20 pounds, primarily due to the inactivity during her recovery, even while maintaining a healthy diet.
She is open about the challenges that recovery presented. “Initially, I questioned whether I could manage without GLP-1,” she shares. “However, I soon realized that this wasn’t feasible for me.”
Schmidt points out that the realities of weight regain after the cessation of GLP-1 medications are well-documented. She emphasizes that the Mayo Clinic Diet is designed to facilitate long-term health evolution.
“We always emphasize that results may vary,” Schmidt explains. For those managing chronic weight issues, ongoing support is often necessary rather than a one-time intervention. The Mayo Clinic Diet offers an extensive range of resources to support individuals at every stage of their journey.
Moon has since enrolled in the Mayo Clinic’s Weight Program, hoping to restart the low-dose GLP-1 medication. “The Mayo Clinic Diet has changed my life permanently,” she asserts. “It taught me that healthy food can be delicious. It helped me embrace myself as I am, and I learned that accepting help for such a sensitive topic is perfectly okay.”
Now, Moon feels equipped with tools—including the support from the Mayo Clinic Diet Facebook community—to aid her continuing journey. “The Mayo Clinic Diet has genuinely transformed my life,” she concludes.
If the Mayo Clinic Diet feels out of reach
Many Americans face financial constraints, and Schmidt offers practical advice for getting started without breaking the bank.
“I never want financial barriers to hinder better health,” she states. “My first recommendation is to begin with what you already have. Fill half your plate with vegetables and fruits (even frozen or canned options are budget-friendly and nutritionally valuable). Replace processed snacks with whole, plant-based foods. Opt for water instead of sugary drinks. These adjustments can be both affordable and significant.”
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The journey toward a healthier lifestyle is always possible, informed by sound guidance and support. Set manageable goals, embrace the process, and remember, every positive choice is a step forward.
