This article outlines the approach I used to lose 43 pounds over time, without working out. I never planned it that way I just walk a lot and that’s how I get my exercise, and after I lost those 43 pounds I realized it was without running, lifting or workouts or really breaking a sweat! It did not happen overnight, and it was not a perfect, linear process. It took some 2 and a half years. There were weeks where I didn’t lose any weight, and there were ups and downs along the way. However, by consistently following a simple set of actions and principles, I made steady progress over time. I could see the trend clearly in my app—the scale gradually moving down—and that consistency is what ultimately led to the full result.
At the center of this approach is what I call the “Three to Be.” These were the three most important daily actions that guided my decisions and created the foundation for progress.
The “Three to Be”
- 1,500 calories per day
- 10,000 steps per day
- Sugar under 40 grams a day!
These key measurable daily actions were not about perfection, but about direction.
Plus if I added one more for a fourth it be drinking water and staying hydrated! And drinking water was a great way to interrupt the pattern—especially when I felt hungry or had cravings. Instead of reacting, I could drink water, move, or shift my focus and get past the moment.
While I didn’t lose weight every single week, these actions created the conditions where 2–3 pounds of weight loss in a week was possible, and more importantly, where progress continued over time.
Key Beliefs
- You can not outwork a bad diet
- Nothing tastes as good as healthy feels
- Every little cell in my body is happy, every little cell in my body is well. I am so glad every little cell in my body is happy and well.
These beliefs reinforced my actions and helped guide decisions in moments where it was easy to go the other direction. One of the biggest realizations, with “You cannot outwork a bad diet” was how quickly calories and sugar add up. For example, small items like Hershey Nuggets contain about 17 grams of sugar, which is already a large portion of roughly 40 grams the body can process in a day. At the same time, those small items can represent a meaningful portion of daily calories—easily adding up to 300 calories or more, which could be about 1/5 of your daily intake. On top of that, burning those calories off could take an hour-long workout or significant effort.
If there was one global solution that allowed me to lose 43 pounds without working out, it was keeping my sugar intake under 40 grams per day. As I went through this journey, the more I reduced and eliminated sugar, the faster the weight came off. You’ll see that reflected in the strategies, where many of them are focused on cutting sugars.
A moment that really drove this home for me was during COVID—I did a juice cleanse for a week and didn’t lose any weight. Then, for about a week and a half without noticing it until after, I realized I didn’t have sugar or juice in the house. When I stepped on the scale, I was 15 pounds lighter. That’s when I knew sugar was the most important thing that had to go to lose the waste.
Notice I said waste not weight. That another great thing for your psychology, the words you use. You are losing waste, not just weight! It is better for food to waste outside your body not in it. The opposite belief of those that say you have to eat everything on your plate. That works until it doesn’t. That works until everything on your plate is not healthy!
Stepping on that scale and seeing I was 15 pounds lighter in a week in a half, because I was not eating sugar made me quickly reevaluate whether I was willing to eat something knowing that. And to be clear, I never cut these out entirely—you have to reward yourself somehow—but it made me think more often than not and helped me skip the treats I really did not need consistently.
That reinforced the idea that food choices matter more than trying to outwork poor decisions later.
Steps to Losing Weight, Gaining Health, Energy, and Vitality
The next phase of the process was applying simple, practical strategies around what I ate and how I approached food. These were not complicated, but they were consistent.
1. Track Calories
- Start reviewing calorie counts on items
- Notice how quickly you can reach 1,500 calories
2. Monitor Sugar Intake
- Review how much sugar is in foods
- The body can processes about 40 grams of natural sugar per day
- Stay Below that number and avoid processed sugar!
Wake-up call items for me included:
- Clif bars
- Freshly squeezed juice
- Ketchup
- Candy (Hershey Nuggets, Reese’s Peanut Butter Cups)
Small amounts can quickly add up to 20–25 grams of sugar, a large percentage of your daily intake. Look at the items you buy for 1 week and notice how many grams of sugar it has!
3. Manage Sugar and Calorie Impact
- A couple small items can equal ¼ to ½, or even 2X to 4X your daily sugar suggested intake
- That makes it easy to undo progress (e.g., burning 300 calories after a hard workout, then consuming it right back with what you eat.
4. Reduce Fruits
- Eliminated most fruits
- Kept bananas only, maybe a couple times a week
This helped control both sugar and calorie intake.
5. Reduce Bread and Carbs
- Reduced bread and carbs significantly
- Eliminated granola and grains (especially for the last 15 pounds)
Adjustments included:
- Eat bread once per day
- Use open-face sandwiches
- Remove excess bread/crust (sandwiches, burritos)
- Avoid pizza crust
6. Modify High-Calorie Foods
- Choose thin crust pizza
- Use napkins to remove grease
- Remove cheese from sandwiches and burritos
- Reduce or eliminate ketchup, mayo and condiments
7. Replace with Better Options
- Protein shakes
- Quinoa
- Eggs
- Almond milk yogurt
- Tofu
- “Un-winches” (lettuce wraps)
- Eat meals in bowls or mix with vegetables
Bottom Line
This approach worked not because it was perfect, but because it was consistent and repeatable. The combination of:
- A simple daily framework (The Three to Be)
- Reinforcing beliefs
- Practical, easy-to-follow food strategies
…allowed me to make progress over time, even with ups and downs along the way.
The result was a steady downward trend that ultimately led to losing 43 pounds without working out.
The takeaway is simple: when you create clear daily targets, align your beliefs, and apply practical strategies, you give yourself a system that produces results—not overnight, but consistently over time.
And remember most people are digging their grave with their teeth, and your choice of what you eat determines the health, energy and vitality you choose every day or don’t. Choose wisely!
And always remember what Steve Jobs said the best medicine is sunlight, rest, exercise, diet, self-confidence and friends! Maintain them in all stages and have a healthy life!
