A 38-Year-Old Woman Who Lost 140 Pounds In 2 Years Says The Game Changer Was Eating More High-Protein Foods

"I was tired all the time. I didn't realize just how fatigued I was, just how rundown I was. I had pain in my knees and pain in my back, I was getting out of breath just walking," she told Business Insider in an interview coordinated by the health app MyFitnessPal.

Pence said her initial goal was to lose about 90 pounds. She lost a total of 140 pounds, got rid of her sleep apnea, and boosted her energy enough to exercise daily, Pence told BI.

She said learning to be more aware of calorie counts (she uses MyFitnessPal) was a big help, but the game changer was incorporating more protein in her diet. That shift helped her to feel fuller for longer, so she could still eat her favorite foods, just in moderation.

Eating more protein can help you feel full

Pence said tracking meals helped her see that she was not getting enough protein, and she underestimated how important the nutrient is for managing appetite on a weight loss diet.

"I've given up in the past when I've tried because it's been so frustrating. You don't see results and then you're hungry all the time," she said. "Protein was absolutely, 100% one of the most important things. If you go heavy on protein, you're going to be full."

Now, she tries to consume around 100 grams of protein daily (within the range of the amount of protein dietitians recommend, about 0.7 grams per pound of body weight daily).

Pence said she typically has a high-protein breakfast of Greek yogurt. She also substitutes higher-protein versions of convenience foods like bagels and microwave meals for lunch and dinner. But Pence said it's worth having some ice cream instead of trying to make it healthy when it comes to desserts and snacks.

"Sometimes there's not a lower-calorie swap, and that's OK, too," she said.

You don't have to cut out foods you love to lose weight

Pence said she didn't cut out any food groups.

"What's helped me do this for the long haul is I've not cut anything out that I've wanted," she said.

It's true: Dietitians have previously told BI that following a specific weight-loss regime, such as a low-carb diet or intermittent fasting, is not necessary.

"Diet culture has people out here thinking you have to eat this bland salad with grilled chicken every day, and that is all you can eat," she said.

Pence said she had tried losing weight in the past by eating "healthy" foods, like fruit-and-granola parfaits, but she later realized they had more calories than she expected.

Being mindful of total calories and finding ways to fit in more protein helped Pence enjoy her food while still meeting her goals.

"If I want a cheeseburger, I'm going to have a cheeseburger," she said.