Karolina's story: 27 pounds lost before 40 with three strength workouts a week
Karolina, a Mavy Wellness client, lost 27 pounds before turning 40 with three strength workouts a week and whole food plant based meal plans, more than her original goal. After a reverse diet, she now maintains her results on about 2,100 calories a day.
Where she started: Karolina had gained about 10 kilos over a few years, had low energy, and usually quit new plans after a single slip.
What changed:
Clear structure. Weekly meal plans and a shopping list she still uses after the program.
Three strength workouts a week. Little cardio, plus daily dog walks.
A morning routine. An hour's walk at 6 AM, then time for meal prep before work.
Win the next meal. One slip, a holiday or a glass of wine no longer ends her progress.
Volume eating. Leafy greens and mushrooms to stay full during fat loss.
Life now: "Exercising is really in my DNA now. I feel like I will do it until the end of my life." Karolina shared her story on the Forever Fit Podcast.
What the research says. The World Health Organization recommends muscle-strengthening activity at least 2 days a week for adults, including adults over 65. [1] A 2019 NIH study found that people ate about 500 more calories a day on an ultra-processed diet than on an unprocessed one, without trying to. [2]
"What's best about Maxime's approach is that he emphasizes the fundamentals first. This book lays a solid foundation, guiding readers through core principles of sustainable weight loss on a plant-based diet."
Dr. Matthew Nagra, Doctor of Naturopathic Medicine, on Forever Fit
If one bad day usually ends your plan, book a call with our team at mavywellness.com.
Sources
World Health Organization. WHO guidelines on physical activity and sedentary behaviour (2020); summary in Bull FC et al., British Journal of Sports Medicine 54:1451-1462. https://www.who.int/initiatives/behealthy/physical-activity
Hall KD et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism 30(1):67-77. https://doi.org/10.1016/j.cmet.2019.05.008
About the author. Maxime Sigouin is the founder of Mavy Wellness (formerly FitVegan Coaching) and the author of Forever Fit, a book endorsed by physicians including Neal D. Barnard, MD, Laurie Marbas, MD, and James F. Loomis, MD. He has coached for more than six and a half years and, with his team, has coached nearly 1,300 adults over 50 on a whole food plant based diet. He hosts the Forever Fit Podcast, with more than 450 episodes.
Last updated: October 26, 2026. Results vary from person to person. This page is for general education and is not medical advice. Check with your doctor before starting a new exercise or nutrition program.
