08/03/2025
Sierra Pautke I have been in weight maintenance for almost 3 years! This is food I actually eat! Because I live in the real world and understand its about balance-I am not always going to be in a controlled environment, but I still have a choice! Im not always going to eat perfect, some meals are still for palatability bc I love food. Sometimes Im going to be intentional. Sometimes life is lifing and I just cant rn‼️ Sometimes I have extra time and energy and I can…
Yes, I used phentermine 💊 for one month and Mounjaro 💉 for 11 weeks for apetite suppression and lost 40lbs‼️ and yes, I will still intermittently inject to keep it off when necessary if needed.
And no, it wasn’t just about aesthetics and Weight Loss for me. I’ve actually studied health and nutrition for over 15 years -grew up in a home where my mother ate healthy and exercised, had books around the house that explained how food is medicine. Hydration was prioritized, rest was prioritized, natural sunlight was prioritized, exercise was prioritized, the importance of mental health and self-esteem was discussed and prioritized…
I understand the health implications of diet, how it can support health and how it can destroy health. I understand diet and lifestyle can treat about 85% of our healthy problems and that they are also the cause of the health problems we face in this country. I knew Gods design wasn’t that flawed…
I was a practicing provider but overweight. So how can I sit there and give my patients dietary education as part of my treatment plans, and even though I know it, I’m not even following it? I wasn’t being authentic and that wasnt okay with me. I also didn’like the way I felt.
YOU MUST DEFINE YOUR WHY‼️ That’what will keep you when the journey gets difficult.
If we all had enough will power to do it on our own without additional support, we probably wouldnt have ended up overweight in the first place. Because its great to have the knowledge of what to eat or how to eat, but putting it into practice is another ball game😩
Yes, I had to sacrifice calories for 4 months and take in less calories than what my body required during that time, so I could start to lose my stored fat (yes, muscle, water and bone density even decrease) you have to focus on protein, hydration and strength training during this time.
I don’t eat in a calorie excess or deficit. I eat what my body requires and only allow a 5 lb fluctuation window!

I always weightmyself twice a week and will only eat in a calorie deficit if my weight is increasing.
Anytime I have ever weighed above my fluctuation window is because I was eating in excess, when I wasn’t hungry or enjoying too many high calorie foods too often.
I actually crave healthy food because I made small changes over time that I have been able to adapt as a lifestyle. No it doesn’t happen over night. But if you increase your vegetables, water, protein, fruits, foods that grow from the earth it will automatically limit your intake of empty carbohydrates, packaged, processed and junk food, soda, tea, juice bc you are focused on what you want to eat and drink, and not on what you are trying to avoid.
