Sofia's story: 28 pounds lost by doing less cardio and eating more plant protein
Sofia, a Mavy Wellness client and busy mom of three, lost 28 pounds and went from about a size 10 to a size 2 by doing less cardio, not more. Before joining Mavy Wellness, she was cycling thousands of miles a year, running over a thousand miles a year and lifting weights, yet her weight kept rising.
Where she started: Sofia was vegan, very active and often training twice a day, but she ate little protein and had no clear structure for her workouts or meals.
What changed:
Less cardio, more structure. Repeating strength workouts to build on them instead of constant variety.
At least 100 grams of protein a day. Tofu, edamame and protein powder added on purpose.
More sleep. No more early morning double workouts.
Family friendly meals. Stir fries, chilis and chickpea pasta everyone could share.
Patience with the scale. Watching the weekly trend instead of daily swings.
Life now: Sofia is setting personal records in almost every run and is training for a half Ironman. "Protein and patience." She shared her story on the Forever Fit Podcast.
What the research says. A 2018 review of 49 studies in the British Journal of Sports Medicine found that protein helps resistance training build muscle, with the benefit leveling off around 1.6 grams per kilogram of body weight a day. [1] A 2016 study in the journal Obesity found that contestants who lost weight very fast on a TV weight loss show still burned fewer calories than expected six years later, and most regained much of the weight. [2]
"Who knew kale could build both muscles and momentum? Maxime did, and Forever Fit shows you how."
Chef AJ, Bestselling Author, YouTube Host, on Forever Fit
If you're exercising more and more and the scale won't budge, book a call with our team at mavywellness.com.
Sources
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/
Fothergill E et al. (2016). Persistent metabolic adaptation 6 years after "The Biggest Loser" competition. Obesity 24(8):1612-1619. https://pmc.ncbi.nlm.nih.gov/articles/PMC4989512/
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.
