• Actor Kathy Bates has shared the keys to her success in losing 100 lbs over seven years.
• Bates says she lost 80lbs by making healthy, sustainable changes and an additional 20lbs on Ozempic.
• She credits changing her diet and eating schedule, walking, and allowing herself occasional treats as helping her shed the pounds.

Kathy Bates recently opened up about her weight loss journey and the various techniques she used to lose 100 pounds.

In an interview with People, the Matlock star clarified that she lost 80 lbs through lifestyle changes and then lost an extra 20 lbs with Ozempic.

“There’s been a lot of talk that I just was able to do this because of Ozempic,” Bates said. “But I have to impress upon people out there that this was hard work for me, especially during the pandemic. It’s very hard to say you’ve had enough.”

Bates’ weight loss journey began in 2017 after a type 2 diabetes diagnosis. To lose weight, she made several changes to her lifestyle.

She changed her diet and stopped eating after 8 pm. “I used to eat terribly: burgers and Cokes and pizza,” Bates said.

She also took a flexible approach to dieting and allowed herself occasional treats.

“We’ve been having trucks come to the lot over at Paramount to thank the crew, and yesterday we had Pink’s Hot Dogs,” she told People. “Oh, my God, I hadn’t had a hot dog in such a long time. Today I’m getting back on my track.”

Exercise, particularly walking, has also been instrumental in helping Bates lose weight. Bates said she has been “running back and forth on set” and has a treadmill at home, which have all helped her stay active.

Here, we asked two experts to give their takes on the five key things Bates credits with helping her lose 100lbs and their effectiveness.

Eating a healthy diet

Eating a healthy diet is an essential key to sustainable weight loss and overall health.

“Changes to what we eat are often the first port of call for weight loss journeys and improved nutrient health and well-being,” said nutritional therapist and clinic director at Integral Wellness Natalie Burrows.

“Dietary changes such as increasing protein at each meal and eating less refined or processed foods are two of the most widely recognized and studied changes to the diet that improve overall body composition,” she said.

Burrows pointed to a 2006 study showing that a high fiber, low fat diet has benefits for weight reduction in people with type 2 diabetes.

Intermittent fasting 

Bates says she no longer eats after 8 pm.

“Intermittent fasting is one way to achieve a calorie deficit, which is often essential for weight loss. By limiting your eating window, you can naturally consume fewer calories and give your body time to tap into fat stores,” explained nutritionist GQ Jordan.

Eating within as little as a 6-hour window or on a 5:2 schedule has been shown to have weight loss effects.

However, Burrows isn’t completely sold on intermittent fasting. She said continued compliance and sustained weight loss are questionable and depend on the individual’s ability to adhere to them long-term.

Ozempic 

The weight-loss effects of GLP-1 drugs like Ozempic are well documented. The medications can aid with weight loss by reducing appetite and regulating blood sugar.

“Ozempic can be a great support for weight loss, but it’s important to remember it works best alongside healthy habits, like diet and exercise,” Jordan said. “Bates’ success is a good example of this. Ozempic helped her with the last 20 pounds, but her lifestyle changes did the heavy lifting for the other 80 pounds.”

Burrows said Ozempic will naturally reduce food consumption, leading to an overall reduction in calories and, therefore, weight loss.

However, she noted that research shows rebound weight gain, often referred to as Ozempic Rebound, is common when a GLP-1 medication is stopped.

Walking 

If you want to lose weight, walking is an excellent tool.

“Walking is a great way to increase movement, increase energy expenditure, and support overall health. It’s effective for weight loss because it’s easy to do consistently and helps create an energy deficit,” Jordan said.

Similarly, Burrows points to a 15-year study that found walking throughout adulthood may attenuate the long-term weight gain that occurs in most adults.

Jordan said it’s important to add strength training to your exercise routine in the long run, as this supports muscle mass.

Muscle mass boosts metabolism and helps maintain weight loss.

“Preserving muscle becomes especially vital as we age, so combining walking with strength training provides a more balanced, effective approach to long-term health and weight management,” Jordan explained.

Occasional treats 

When embarking on a weight loss journey, you might assume you have to cut out many of the foods you enjoy.

“Consistency and compliance are often the challenges to long-term weight loss. If people feel too deprived or that they cannot enjoy social settings, it’s common for them to not continue on their weight loss plan or journey,” Burrows said.

She added, “Enabling flexibility with eating supports a healthy relationship with food and encourages long-term adherence.”

A study published in 2018 found that encouraging a flexible approach to eating behavior and discouraging rigid adherence to a diet may lead to better intentional weight loss for older women living with obesity or overweight.

Takeaway 

Kathy Bates’ weight loss journey is a good example of the importance of a balanced approach.

While medications like Ozempic can be helpful, lifestyle changes are the key to healthy, sustainable weight loss.

Incorporating several sustainable diet and lifestyle changes can increase long-term weight loss and your ability to maintain a healthy weight.