Tony Alvarado, 45, is a mathematics professor at Rice University from Houston, Texas, and has a history of heart problems. A combination of too little exercise, stress eating, and drinking contributed to weight gain that threatened his livelihood. Here’s how he put his act together through a comprehensive diet plan that helped him steadily lose weight.
I have struggled with it I’ve been underweight since I was 10 years old. I have a history of heart problems with two episodes of acute coronary syndrome that occurred in June 2013. It was scary, and it motivated me to get in shape. I lost about 30 pounds, going from 175 pounds to 145. I more or less stayed at a healthy weight until 2018.
It was then that I met my wife Carrie. We traveled a lot together, enjoyed ourselves, and loved the food. My wife and I used to go out and buy a lot. We go out for dinner two or three times a week and order takeout two more times a week. We love New American, Italian, Texas BBQ, Chinese, Thai and more. They were heavy meals. I gained about 7 pounds a year for about 3 years.
Then the COVID lockdown happened. A combination of very little exercise, stress eating, and drinking caused me to gain another 15 pounds over the course of a year. I hit 200 pounds around October 2020, and kept toggling between 190 and 205 pounds.
At my heaviest, I coughed so loudly that I would wake up. I didn’t have much energy. The simplest physical tasks, such as picking something up off the floor, were difficult. If I’m ever in a hurry anywhere, I’ll make it to my destination. In the building where I work, it was difficult to climb three flights of stairs. I felt fear.
Tony’s photo before.
My light bulb moment for change
My light bulb moment came around November 2023. With my history of health problems, my cardiologist insisted that I need to lose weight. He put me in touch with a cardiometabolic specialist, who agreed. I then realized that if I didn’t take action, there was a good chance I wouldn’t live long. It was painful to think that I might not grow old with Carrie because I didn’t get my act together.
As suggested by my cardiometabolic specialist, I focused on my diet first. She wanted me to take GLP-1, Wegovy or Zepbound, but my insurance would not cover these drugs at the time. However, my employer will pay me to join it VIRTA Health Weight loss program.
I focused on a ketogenic lifestyle that could help me regulate insulin. Although at first I was afraid and afraid, because the food that the program recommended is high in fat. Although they assured me it was a healthy fat, it seemed counterintuitive to me given my heart problems. Thankfully, I spoke with my cardiometabolic specialist who explained to me that this was a perfect way to lose weight. On January 15, 2024, I started my weight loss journey.
My diet changed how I looked at food
I learned to focus on how much delicious food I could eat, instead of lamenting the lack of foods like bread, pasta, and rice in my diet. The little monster on my shoulder who was whispering bad food ideas into my ear!
In terms of eating on the program, most mornings I have a protein smoothie for breakfast, two tablespoons of almond milk, almond butter, 30 grams of protein, one tablespoon of heavy cream, some cinnamon and some dark cocoa power, and half a cup of blueberries. When I travel—which I do frequently—I look for egg-based breakfast options at hotels or keto-friendly breakfast options at Starbucks or Whole Foods. Lunch and dinner usually contain 5 to 7 ounces of protein and two servings of low-carb vegetables such as broccoli, mushrooms, kale, cauliflower, or zucchini.
About 4 months and 30 pounds into my weight loss journey, my insurance company approved me for Zip Bound. GLP-1 helps calm my mind, making it easier to make good food decisions and stick to them. To this day, I am on the lowest dose. I combine the VIRTA program with low dose GLP-1 has a strong effect on my body.
Tony Alvarado’s selfie.
The weight was off—and my life was so much better
Gradually, I lost 45 pounds over the course of a year. There were three periods of 30 to 45 days where I saw no change on the scale. I then lost another 5 pounds, and I’ve hung around 146 pounds for the past seven months.
I have lost 50 pounds to lose weight. That’s a total loss of 60 pounds from my peak weight. I feel incredible as a result!
Most of all, I no longer have heart problems. I now see a cardiologist and cardiometabolic specialist once a year, just for a check-up.
Here are some numbers from the tests ordered by my doctors.
When I started: On May 17, 2023, my A1C was 6.0—considered pre-diabetes. My total cholesterol was 144 (HDL = 45; LDL = 66); I was on Statins. My triglycerides were 280 (normal
After my health change: On June 3, 2025, my fasting glucose was 92 (normal). Total cholesterol was 98 (HDL = 57; LDL = 22) although I am still on statins. Triglycerides were 103. On August 1, 2025 my A1C was 5.4 (normal).
The trip was interesting. I consider myself a disciplined person, but I have learned that all the discipline in the world is sometimes not enough. I needed help; I needed support. My wife and my Verta coach, Carrie, were incredible in helping me stay on track, especially in the beginning.
Tony and his wife Carrie.
Most incredible of all, I kept gagging. I know it sounds weird, but I had a mouth problem that made me self-conscious. I can be in a cold room at 60 degrees, and I can start sweating profusely for no apparent reason. It completely disappeared.
The next step is to be consistent in your practice
I am still constantly working on the exercise. This work is ongoing. I have flaws, sometimes long ones. Motivation is an ongoing struggle for me, although it is getting better. I’m proud of my mistakes, but I’ve learned to forgive myself (another shout out to Carrie, for helping me with that kind of self-love).
For me, improving my health and giving my wife a shot at longevity helps me bounce back. I also encourage exercise to reduce stress and improve sleep quality.
I’m still willing to work out 5 times a week: strength training at least two days, and the rest running or rowing cardio.
My advice to others making the weight loss transformation: Be kind to yourself. It’s a long journey, and you will make mistakes. Don’t go alone. Find people in your life who will help you on your journey, and don’t be afraid to lean on them.
Lisa is an internationally established health writer whose credits include Home Care, Prevention, Men’s Health, Oprah Daily, Woman’s Day, Elle, Cosmopolitan, Harper’s Bazaar, Esquire, Glamour, The Washington Post, WebMD, Medscape, The Los Angeles Times, Parade, Health, Self and Avon Family. She is the author of eight best-selling books, including Theatrical Essentials.
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