In June 2021, Ree Drummond, the Pioneer Woman, shared her personal weight loss journey, emphasizing that it was not a "self-celebration" but an attempt to inspire others. As a 52-year-old food lover and exercise avoider, she aimed to share what worked for her.
It's important to note that Drummond's experience is personal, and readers should consult their doctors before making significant lifestyle changes. Drummond's primary goal was not to become "skinny" but to feel better and have more energy. She had gained weight over the previous three years and wanted to slim down for her daughter's wedding.
By March 2024, Ree Drummond updated her article to include information about weight loss gummies and similar medications.
What Ree Drummond Didn't Do
Drummond specifically outlined what she didn't do to lose weight, emphasizing that she wasn't criticizing these methods but simply listing what didn't work for her:
- Keto Diet: Drummond had tried keto before, but it didn't work long-term and made her dislike avocados.
- Intermittent Fasting: This led to gorging during her eating window, which didn't work since calories still mattered.
- Specialty Diet Foods: Drummond wanted to eat real food that she cooks for her family.
- Personal Trainer: Although she jokingly referred to her husband, Ladd, as her trainer.
- Weight Loss Programs: While acknowledging that programs like Weight Watchers and Noom work for some, she knew she wouldn't stick to the logging, checking in, and meetings.
- Weight Loss Gummies or Supplements: Drummond warned against "celebrity endorsement fraud" schemes on social media that use images of public figures to promote these products.
- Ozempic, Wegovy, or Similar Medications: While supporting those who have success with these medications, Drummond had never heard of them when she started her journey in January 2021. She also stated that she has not chosen that option, for various reasons.
How Ree Drummond Lost Weight
Drummond tackled her weight loss from multiple angles:
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- Calorie Deficit: She focused on "calories in, calories out," aiming to expend more calories than she consumed. She used online calculators to estimate her weight maintenance calorie count and tried to undershoot that number. Counting calories was eye-opening and essential for her.
- Weighing Food: To be precise with calorie intake, Drummond used a digital food scale to weigh her food in grams. This helped her realize the portion sizes she had grown accustomed to eating.
- Exercise: Drummond made exercise a regular part of her day, whether walking with her dogs, using the rowing machine, or doing Pilates. She prioritized exercise by adjusting her work schedule. Her exercises included walking 2 to 3 miles, using the rowing machine, or doing a floor version of Pilates.
- Building Muscle: After hitting a weight loss plateau, Drummond learned that building muscle mass helps burn more calories than fat. Her husband, Ladd, showed her how to do lunges, squats, straight-leg deadlifts, and calf raises. She started slowly and gradually increased her strength.
- Increasing Protein Intake: Drummond increased her protein intake to 30% to 40% of her daily calories. This helped her push through plateaus and feel more satisfied and energetic. Her favorite high-protein foods included low-fat plain Greek yogurt, low-fat cottage cheese, lean beef, chicken, turkey, salmon, cod, egg whites, raw almonds, 1% milk, Swiss cheese, and homemade protein balls.
- Reducing Sugar Intake: Drummond made conscious choices to reduce her sugar intake, opting for smaller portions of treats and prioritizing foods with more nutritive content.
- Abstaining from Alcohol: Drummond gave up alcohol for over four months, reducing calorie intake and giving her body a rest. She now opts for Ranch Water (tequila, lime, and Topo Chico) instead of sugary drinks.
- Using the Happy Scale App: This weight loss tracker motivated Drummond by showing her progress, current rate of weight loss, and overall trend. It helped her visualize that the overall trend was still moving in the right direction, even with occasional fluctuations.
- Switching to a Standing Desk: Drummond switched to a standing desk while writing a cookbook, increasing her activity level throughout the day.
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