Weight loss without Ozempic: Woman reverses diabetes after 72-pound loss on Virta program

A 50-year-old New Yorker has shed 72 pounds in 14 months and reversed her type 2 diabetes without weight-loss medications, following an employer-sponsored program that emphasizes personalized meal plans, food swaps and round-the-clock nutrition coaching. Tanya Harrick’s A1C has dropped to 5.2 percent as of December 2025, a level that suggests the disease is in remission, though experts caution that remission rates remain relatively low overall.

For much of Harrick’s adult life, she was told she was “too skinny.” A knee injury ended her Air Force career, and after giving birth to her daughter in 1996, pounds slowly piled on. By October 2024, Harrick, who lives in New York, weighed about 230 pounds and was considered obese. She had also been diagnosed with type 2 diabetes. When she learned she could avoid insulin by changing her lifestyle, she wanted to pursue a natural approach rather than pharmacological weight-loss drugs. A coworker suggested Virta Health, an online program offered through her employer’s insurer that provides a personalized plan with meals, swaps and 24/7 nutrition coaching.

Initially skeptical, Harrick found Virta’s guidance clearer than many diet plans she had tried. She was not told to demonize entire food groups or to chase a specific calorie target; instead, she followed a general daily threshold designed to balance macronutrients. The plan focused on maintaining roughly 84 grams of protein and about 30 grams of carbohydrates per day, with flexibility rather than strict counting. Potatoes, a perennial favorite, became a “kryptonite” because of their refined carbohydrate content, so she swapped in cauliflower to preserve texture while trimming calories and carbs. Some ingredients she previously viewed as healthy, such as corn, also triggered higher carbohydrate intake, and she found herself preferring alternatives that kept her blood sugar more stable.

After 14 months on Virta, Harrick’s weight fell to 158 pounds, and her clothing sizes shifted dramatically—from a size 20 to a six in pants and an XXL to a medium in shirts. She reports renewed energy and the ability to walk longer distances with less fatigue: once a treadmill walker who could barely manage a treadmill session, she now routinely walks 30 blocks in Manhattan without getting winded.

Harrick’s A1C at diagnosis was 6.6 percent. By December 2025, it stood at 5.2 percent, a level consistent with non-diabetic ranges. Experts caution that remission is uncommon for type 2 diabetes, citing Scottish research that found roughly 5 percent of diabetics may reverse the disease, and a review of seven studies that estimated remission at about 1.6 percent. Still, Harrick describes the outcome as life-changing: she no longer relies on medication for weight control or glucose management, and she credits Virta for teaching her how to view food in a sustainable, non-punitive way.

The Virta plan also helped address emotional eating. When a family member died earlier in the year, Harrick did not experience the previous urge to binge. She credits the ongoing support from nutrition consultants, who helped tailor recipes and adjust meal timing to push past a plateau she encountered after reaching a 72-pound loss. She still aims to reach 140 pounds and has 18 pounds to go, though she acknowledges a current plateau.

Another cornerstone of the program is gradual lifestyle integration. Harrick has increased daily walking and has plenty of practical tips for maintaining momentum, such as planning meals that fit within the daily macro thresholds and finding flavor-forward swaps that satisfy cravings without triggering large spikes in blood sugar. She emphasizes taking the journey one step at a time and granting grace on indulgent days, noting that lasting change is the result of consistent, incremental decisions rather than a dramatic, temporary overhaul.

Virta is covered by most major insurance networks, as well as Medicare and Medicaid. Without insurance, the program costs $299 a month, plus a $250 initiation fee, a price point Harrick says is justified by the ongoing coaching and meal-planning resources that come with the platform.

Her experience underscores a broader conversation in health: for some patients with type 2 diabetes, structured, individualized lifestyle programs can lead to meaningful improvements in weight and glucose control, potentially reducing dependence on medications. While not suitable for everyone, Harrick’s case illustrates how a personalized approach—centered on nutrition literacy, realistic targets and sustained coaching—can yield durable health benefits without reliance on pharmaceutical weight-loss aids.

Harrick’s message to others pursuing a similar path is pragmatic: progress comes step by step, and consistency matters more than perfection. She believes the key is to shift the mental model around food, moving away from seeing certain foods as inherently “bad” and toward building sustainable eating habits that support long-term health. Her story, she says, demonstrates that meaningful change is not instantaneous, but it is achievable with the right tools and support.