How To Lose Weight Faster On Optavia – 10 Ways To Maximize Your Goal 2024

how to lose weight faster on optavia
The Optavia program may help you lose weight. Photo: Arsenii Palivoda/Shutterstock

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If you want to know how to lose weight faster on Optavia, you are not alone. The Optavia diet is a weight loss program that involves a reduced calorie intake and eating fewer carbohydrates to help you achieve your goals.

With this program, personalized coaching, packaged foods, and ideas for homemade meals are available. It was previously marketed as the popular weight loss program called Medifast.

There are numerous plans to choose from based on your needs. The most common plan, the 5-1 plan, involves five prepackaged Optavia Fuelings a day and one homemade Lean and Green meal. Other plans include the 4-2-1 plan, the 3-3 plan (for maintenance), and the 4-4 plan.

However, some people may find that their weight loss stalls or slows down after a while on the program. Despite this, studies done on Optavia vs. a reduced calorie diet found Optavia more effective[1] at reducing body weight and percent body fat than traditional low-calorie diets.

 This article can help you speed up your weight loss, whether you’re using Optavia or trying to lose weight on your own.

How To Lose Weight Faster On Optavia

  1. Drink more water.
  2. Increase your physical activity.
  3. Eat lean and green meals.
  4. Avoid processed foods.
  5. Keep a food and activity record.
  6. Manage your stress.
  7. Get enough sleep.
  8. Try supplements.
  9. Be patient and consistent.
  10. Celebrate your achievements.

10 Ways To Lose Weight Faster On Optavia

You may just now be learning how to lose weight fast as a female at the age of 40. Or you could have plenty of experience with overall fitness improvements. Either way, here are a few tips to help you maximize results with the Optavia diet.

Drink More Water

how to lose weight faster on optavia
Drinking water can help suppress your appetite. Photo: Hananeko_Studio/Shutterstock

Water is essential for your health and weight loss. It helps you stay hydrated and flush out toxins while suppressing your appetite. Drinking water before meals can also help you eat less and feel more satisfied.

It is generally recommended that you drink a minimum of 6 to 8 cups per day.[2] However, an individual’s needs vary based on factors like activity, gender, and climate. While you don’t want to overdo water consumption, more is typically better for overall health.

Increase Your Physical Activity

Exercise is one of the best ways to burn calories, build lean muscle mass, and improve your overall health. Optavia recommends at least 30 minutes of moderate-intensity exercise per day, but you can increase the frequency or intensity if you want to see faster results.

Optavia advises you to wait for 2-3 weeks before starting an exercise program after beginning the plan and then to consult with your doctor for guidance. They have a special section called Optavia Active that offers sports nutrition products and encourages movement and activity, rewarding every effort made.

You can also try different types of workouts, such as high-intensity interval training, strength training, or yoga. These forms of exercise can challenge your body and prevent boredom.

Eat Lean And Green Meals 

Optavia provides you with five fuelings per day, which are low-calorie, high-protein, and nutritionally balanced meal replacements. However, you also need to prepare one lean and green meal per day. This meal should consist of lean protein, healthy fats, and three servings of non-starchy vegetables.

These lean and green meals are your main source of nutrients the fuelings don’t provide. Focus on the vegetables, and make sure you get a variety of different kinds; variety is key to a healthy diet. Optavia provides over 200 recipes for these meals, so there is plenty of variety to choose from.

They encourage six small meals per day, one every two to three hours on every plan. You should eat your first meal within one hour of waking up. 

Avoid Processed Foods

Processed foods are often high in calories, sugar, salt, and unhealthy fats. They can also contain artificial ingredients, preservatives, and additives that can interfere with your weight loss and health. These are key foods to avoid for healthy weight loss, whether you’re working with Optavia or not.

Technically, processed foods refer to items like cheese and bread. However, the term is usually used for ultra-processed foods[3] — a recently developed category including sodas, microwave pizzas, and other things made on specialized equipment with additives for flavor and extended shelf life. Avoid these foods especially, and look for whole, natural, and minimally processed foods instead.

Keep A Record

 Building healthy habits is a key message that Optavia heavily relies on. The habits it focuses on are weight, eating, hydration, motion, sleep, mind, and surroundings.

Keeping track of your weight, food cues, measurements, water intake, and body fat percentage can help you monitor your progress and adjust your plan accordingly. You can also use a food diary, an app, or a website to record what you eat and drink, how much you exercise, and how you feel. This can help you identify any patterns, habits, or triggers that may affect your weight loss efforts.

You can also share your progress with your Optavia coach, who can provide you with feedback, support, and motivation. Your coach, a previous Optavia user, is always there to help you learn how to maximize weight loss on Optavia. The better you record your information, the better your coach will be able to help you.

Manage Your Stress

Stress can have a negative impact on your weight loss and health. It can increase your cortisol levels, which can cause you to store more fat, especially around your belly. It can also make you crave more sugar, carbs, and comfort foods, which can sabotage your diet.

To get the most out of your weight loss, practice healthy habits of well-being, such as meditation, breathing exercises, journaling, or hobbies. These can help you manage stress levels and improve your mood. Otherwise, your stress can sabotage your progress.[4]

Get Enough Sleep

Sleep is another crucial factor for your weight loss and health. Lack of sleep can disrupt your metabolism, increase your hunger, and lower your energy levels. Poor sleep also decreases your willpower, making it easier for you to fall behind on Optavia maintenance with unhealthy snacking.

Try to get at least seven to eight hours[5] of quality sleep per night, and avoid caffeine, alcohol, and screens before bed. You can also create a relaxing bedtime routine, such as reading, listening to music, or taking a warm bath, to help you fall asleep faster and easier.

Try Supplements

how to lose weight faster on optavia
Certain supplements can promote weight loss. Photo: Pixel-Shot/Shutterstock

Diet pills and fat burners can be a helpful addition to your weight loss plan, providing you with some extra nutrients, antioxidants, or energy. But they are not a magic bullet, and they can’t replace a balanced diet and exercise.

Optavia offers some supplements that are compatible with their program, such as probiotics, omega-3s, and multivitamins. Other supplements may be compatible as well, but you should consult with your coach, registered dietitian, or doctor first.

Be Patient And Consistent

Your weight loss journey is not a linear process, and it can vary from one week to another. You may experience some plateaus, fluctuations, or setbacks, but don’t let them discourage you. The key is to be consistent and patient with your plan and trust that it will work in the long run.

Optavia is designed to help you lose weight safely and sustainably and to teach you how to maintain your optimal weight for life. Remember that you are not only losing weight but also improving your health and well-being.

Celebrate Your Achievements

Losing weight is not easy, and it requires a lot of dedication, discipline, and effort. That’s why you should celebrate your achievements, no matter how big or small they are. You can reward yourself with something that makes you happy, such as a new outfit, a massage, or a new book.

You can also share your success with your Optavia community, who can cheer you on and inspire you. Celebrating your achievements can help you stay motivated, positive, and proud of yourself.

Is The Optavia Diet Healthy?

Optavia claims to provide convenience while taking the guesswork out of weight loss. The diet focuses on lean proteins and non-starchy vegetables and highly discourages sweets and higher-calorie foods. The program also aims to teach healthy habits that can be sustained in the long term.

The Optavia diet is very calorie-restrictive, averaging between 1,000 and 1,200 calories, which is good if you want to lose a lot of weight quickly, such as if you’re at serious risk of certain ailments. However, for most people, the extreme calorie restriction may be too much and can cause side effects like fatigue, hunger, headaches, and mood swings. Very low-calorie diets have also not been shown to have better long-term effects than ordinary low-calorie diets.

The diet is also very restrictive and may not provide enough variety, flexibility, and enjoyment for some people. It can also be quite expensive, as the Optavia Fuelings can cost up to $400 per month.

Optavia may not be effective for everyone and may not address the underlying causes of weight gain. Although Optavia tries to teach people to build healthier long-term habits, they don’t always make it easy to transition to a more balanced and sustainable eating pattern after the weight loss phase. Habits picked up during an unusual phase, like a crash diet, are likely to be lost after the unusual time is over.

Therefore, the Optavia diet may not be the best choice for everyone who wants to lose weight and achieve optimal health. However, it may still help many people with achieving their goals.[1] The diet has some benefits, but it also has some limitations and risks that should be considered before starting the program.

Things To Consider

If you are interested in trying the Optavia diet, there are some things that you should consider before starting the program. Here are some tips and suggestions that may help you make an informed decision:

Consult Your Doctor

The Optavia diet is a very low-calorie diet that may not be safe or appropriate for everyone. It may be especially risky for people with certain medical conditions, such as diabetes, kidney disease, or heart disease. You should consult your doctor before starting the Optavia diet, especially if you have a medical condition.

Do Your Research

The Optavia diet is a commercial program that may not be based on the latest scientific evidence or best practices. Do your own research and learn about the pros and cons of the Optavia diet and other weight loss options. You should also be wary of any claims or testimonials that sound too good to be true or that promise quick and easy results.

Seek Professional Guidance

Optavia provides coaching from previous users, who are usually not doctors or certified nutritionists. It may be better to talk to a certified health professional or registered dietitian instead. 

Consider Your Lifestyle

The diet requires you to eat mostly pre-packaged foods that may not be satisfying or nutritious, which also limits your food choices and may make it hard to eat out, socialize, or travel. Consider your lifestyle and whether you can stick to the Optavia diet in the long run.

Explore Other Options

The Optavia diet is not the only way to lose weight and improve your health; other options may be more effective, safe, and enjoyable for you. For example, you can follow a balanced and varied diet that includes healthy foods in moderation, as well as exercise. That will likely work effectively and be safer than crash dieting.


The Optavia diet is a low-calorie, reduced-carb program that uses meal replacements, packaged foods, and coaching to promote weight loss. The diet offers conveniently packaged and planned foods with support and coaching throughout your journey. However, it’s also considered costly, and it might be overly restrictive in calories for many people.

The Optavia diet may not be the best option for everyone who wants to lose weight and improve their health. It’s a strict and intensive process for people who need a lot of structure, but it doesn’t allow for much flexibility. If you struggle to keep up with ordinary diets, though, you might need that kind of structure, and Optavia might be for you.

Before starting the Optavia diet, you should consult your doctor, do your research, seek professional guidance, consider your lifestyle, and explore other options. You should also be realistic about your expectations and goals and focus on making lasting changes that can benefit your health and well-being.

Please note that this article is not intended to provide medical advice or endorse any specific diet. You should always consult your doctor before making any changes to your diet or health regimen.

Frequently Asked Questions

How long does it take to lose weight on Optavia?

Optavia claims that you can lose up to 12 pounds in the first 12 weeks of the program. However, this may vary, and Optavia does not guarantee results. Weight loss is very individual, and people see differing results.

Why are you not losing weight on Optavia?

Why am I not losing weight on Optavia? You might be following the program wrong, not exercising enough, or you might have just reached a plateau. Some health conditions, like diabetes and hypothyroidism, can also affect your weight and progress.

What is the average loss on Optavia?

Optavia doesn’t provide the average weight loss, but aiming to lose one to two pounds[6] per week is ideal. Gradual weight loss can increase your chances of keeping it off long-term and reduce health risks.

+ 6 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Arterburn, L.M., Coleman, C.D., Kiel, J., Kelley, K.M., Mantilla, L.B., Frye, N., Sanoshy, K. and Cook, C. (2018). Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obesity science & practice, [online] 5(1), pp.3–14. doi:
  2. NHS Choices (2023). Water, drinks and hydration. [online] Available at:
  3. Elizabeth, L., Priscila Pereira Machado, Marit Kolby Zinöcker, Baker, P. and Lawrence, M. (2020). Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients, [online] 12(7), pp.1955–1955. doi:
  4. Xenaki, N., Bacopoulou, F., Kokkinos, A., Nicolaides, N.C., Chrousos, G.P. and Darviri, C. (2018). Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. Journal of molecular biochemistry, [online] 7(2), pp.78–84. Available at:
  5. CDC (2022). How Much Sleep Do I Need? [online] Centers for Disease Control and Prevention. Available at:
  6. (2023). Key Recommendations. [online] Available at:


Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends… See More