How One Woman Shed 90 Pounds in a Year: A Journey from Strict OMAD to Balanced Living

It’s one thing to talk about losing weight, it’s another to see the results firsthand. Jenna (name changed for privacy), a 5’4” woman who started at 266.9 pounds, has lost nearly 90 pounds in just one year. Her path has taken many twists starting with one-meal-a-day (OMAD) fasting and evolving into a more balanced routine with regular exercise, calorie tracking, and a gradual shift to vegan eating. Here’s a closer look at her transformative journey.

A Snapshot of Her Progress

• Starting Weight (SW): 266.9 lbs
• Current Weight (CW): 177.2 lbs
• Goal Weight (GW): 130 lbs
• Height: 5’4”

From July 2019 to now, Jenna has consistently adapted her routine to fit her changing goals and lifestyle.

Phase One: OMAD & Occasional 48-Hour Fasts

• Timeframe: July 2019 – January 2020
• Approach: Strict OMAD, eating anything she wanted within a one-hour window
• Diet Shifts:
  • Added fruits and vegetables in November
  • Transitioned to a mostly vegan diet in December

Initial Exercise

Jenna did minimal exercise during this period. Maybe a walk every couple of weeks. She also experimented with a 48-hour fast once a week, although she later reflected that these longer fasts were mentally challenging and not strictly necessary.

“They might have helped me lose an extra half-pound or pound here and there, but they were definitely mentally draining.”

During 48-hour fasts, she avoided physical activity entirely because going without food for that long left her feeling cranky and bored.

Phase Two: Adding Cycling & Gradual Changes

• Timeframe: January 2020 – March 2020
• Key Changes:
  • Bought a bicycle and began riding 3-5 miles, 1-3 times a week
  • Continued OMAD until around March

Cycling served as a manageable introduction to more frequent physical activity. By building her cardio base on a bike, Jenna was able to ease her body into exercise without excessive strain or risk of injury.

Phase Three: Calorie Tracking & Expanded Eating Window

• Timeframe: March 2020 – Present
• Eating Window: Extended to 6-7 hours per day
• Calorie Range: 1,500 to 1,800 calories

With the calorie count locked in, Jenna focused on balancing her meals, still mostly vegan and ensuring she wasn’t feeling deprived. By no longer limiting herself to just one meal, she gained more freedom and, in turn, more energy to exercise at a higher intensity.

The Exercise Evolution: Running & Routines

Once Jenna opened her eating window, she ramped up her activity:

1. Running 5 Times a Week
   • About 5.5 miles each day
2. Weekly Long Walk
   • 5-6 miles, once a week
3. Sunday “Rest Day” (But Not Really)
   • A combination of YouTube workouts, warm-up, ab or arm dumbbell workout, plus short dance routines
   • Occasionally a 2-mile walk in the evenings

She also incorporates a 10-minute warm-up before every run and a 10-minute ab workout afterward. This consistency is key: the repeated core work has gradually toned her stomach, counteracting the effects of rapid weight loss on her midsection.

Dealing with Loose Skin

So far, Jenna has noticed minimal loose skin. Her arms, what she calls “bingo wings” are the main area affected. She’s using dumbbell exercises and strength training to help tone them. Her belly still carries some extra fat, so loose skin there hasn’t been as noticeable. Her approach: core workouts and patience. She recognizes that body composition changes take time.

The Mental Game: Ditching Long Fasts for Energy

While 48-hour fasts worked for a while, Jenna found them mentally taxing, especially once she started running almost daily.

“I couldn’t do 48-hour fasts with the amount of physical activity I do now. Some people like longer fasts, but they can be mentally draining.”

By allowing herself regular meals, she has more energy to fuel her runs, maintain muscle, and keep her mood balanced.

Learning to Rest

One of the toughest lessons for Jenna is learning to accept lighter days. She’s now implementing a recovery day and a rest day each week to give her body time to recuperate. She’s found that this rest helps her maintain the intensity she enjoys on her runs without risking burnout or injury.

Looking Ahead: 100 lbs Lost & Beyond

Jenna’s inching closer to the 100-pound mark. Once she hits it, she plans to reassess her routine and set new goals. But for now, she’s focused on:

• Maintaining her 5 running days per week
• Sticking to a 1,500-1,800 calorie range
• Giving herself adequate recovery to keep her progress steady

Her ultimate goal is 130 lbs, but she’s taking it step by step, celebrating each milestone along the way.

Key Takeaways from Jenna’s Success

1. Experiment with Fasting, but Know Your Limits: OMAD and 48-hour fasts can accelerate weight loss, but they aren’t for everyone, especially if you love higher-intensity workouts.
2. Calorie Tracking = Accountability: Use an app that provides a daily “check-in” that helps maintain a calorie deficit.
3. Balanced Eating Windows Encourage Exercise: Having a bit more freedom in your schedule can fuel more ambitious workouts and foster a healthier mindset.
4. Exercise Variety Matters: Mixing running, walking, cycling, and targeted strength workouts keeps the routine fresh and addresses different muscle groups.
5. Rest Days Are Crucial: Pushing too hard can lead to burnout or injury. Scheduled recovery helps maintain long-term consistency.
6. Loose Skin Varies: Factors like age, workout intensity, and genetics play a role. Combining consistent strength training with patience can improve skin tone over time.

Final Thoughts

Jenna’s story highlights the transformative power of pairing mindful eating with an active lifestyle that fits your evolving goals. She’s learned to adapt, shifting from strict OMAD to a more balanced approach, and from occasional walking to daily running. Through it all, she’s discovering what works best for her body, mindset, and long-term health.

If you’re inspired by her journey, remember that everyone’s path will look different. Finding a sustainable, balanced routine whether that includes OMAD, vegan meals, running, or something else entirely is the key to lasting change.

Disclaimer: This story is based on personal experiences and should not replace professional medical advice. Always consult a healthcare provider before making major dietary or fitness changes.