I Lost 90lbs Without Exercise or Counting Calories

Two years ago I had a stroke and weighed about 272 pounds. I knew I needed to make some major lifestyle changes to lose weight, control my blood pressure, and manage my cholesterol.

So I set out on a journey to live a healthier life.

I didn’t consider it a diet, but rather a new way of eating. His good friend and long-time client, the dentist Dr. Schaefer, once told me: “We eat for fuel, not for pleasure.”

These words resonated with me and I decided to eliminate emotions from my eating habits.

One of the first steps I took was to make sure I got enough sleep at night. Having had a stroke and experiencing fatigue for 6-9 months, I was already used to getting about 10-12 hours of sleep a night.

I set a specific bedtime around 9:30pm so I could be asleep by 10pm. I didn’t set an alarm and usually woke up around 6:30 or 7 a.m. to ensure I got enough rest.

I’ve noticed that I often eat late due to stress. By not feeling tired throughout the day, I no longer need to eat for energy to deal with stress. I was eating as a source of energy, not to manage spikes in blood pressure or other health issues.

I then decided not to eat after 8pm or before 8am, effectively doing a 12-hour fast. Some people do this in shorter time frames, but I wanted to adopt a routine that I knew I could maintain.

If you feel hungry, especially in the early stages, drink a glass of water. Thirst is often mistaken for hunger, and most of us don’t drink enough water.

This approach has helped me make huge changes in my life and health. When I felt hungry, I drank water and some cashews or almonds. This strategy worked for me. Over the past 10 months, I have never felt the need to eat after 8pm.

I didn’t want to count calories or carbs, as I’ve done in the past without success. I didn’t want to use an app or set weekly goals. I wanted sustainable lifestyle changes, not quick fixes.

We also decided to adopt a diet that reflected what our ancestors might have eaten: simple, single-ingredient foods. I didn’t come up with this concept, but it resonated with me.

I choose to eat meat such as fish, shrimp, chicken, and beef, as well as fresh vegetables and fruits. I also added orange juice in the morning.

At first, I decided to eat the regular portion without the red meat. I didn’t care for the sauce or seasonings. I find that trying to count every little thing is discouraging and makes it difficult to stick to a plan.

This approach, which focuses on simple, healthy foods, is an important part of my health journey.

Within about 30 days, I found that I didn’t need as much sauce or dressing. I was also able to choose unbreaded meat and vegetables and enjoy eating out while drinking water. I avoided fast food chains and chose places where I could get a burger on a plate.

Over time, it became easier to eat this way. I also started eating slower, pausing during meals, and focusing more on the act of eating than on the social aspects. I started listening to my body and recognizing when I was full.

Drinking water and eating slowly helped because it takes about 10 minutes for the brain to register that the stomach is full.

After 60 days, I noticed that my stomach was starting to get smaller due to reduced food intake and increased water intake. I avoided foods with added sugar and realized I didn’t even like sugar-free candy. Instead, I started craving fresh vegetables and fruits.

Sometimes I would eat a piece of bacon or a corner of a biscuit, but I noticed that my taste buds had changed. Foods you used to enjoy no longer taste good, even a sip of soda. The transition was easier as my tastes shifted towards fresh foods.

This wasn’t a 60-day challenge or fad diet, it was a sustainable lifestyle change that I took seriously.

After losing 15 pounds, I realized that my new lifestyle was becoming second nature. I was sleeping well, drinking lots of water, and eating only meat, vegetables, and fruit without added sugar. I stuck to my regimen even when eating out.

After a while, I realized that I didn’t need to drink anything other than water, although I would occasionally drink unsweetened iced tea.

Despite all the criticism, I lost 80 pounds and my health indicators were perfect. I am confident that I have found what works for me, and I encourage you to find what works for you too.

I lost 80 pounds within a year. In September 2022, I decided to just focus on eating and sleeping rather than adding exercise. I have always hated exercise, preferring activities like golf and hiking.

In the past, when I tried to combine diet and exercise, I found that my body’s needs and appetite changed, making it difficult to stick to a diet.

I decided to focus on losing weight through diet first and then consider adding exercise. This approach worked for me. The process was manageable and successful because I was able to focus on one thing at a time, starting with my diet.

I have maintained a weight of about 170 pounds for the past few months. Weight loss was gradual and healthy. I lost 3 inches on my neck and had to get rid of a lot of hats because they were too big.

I have extra skin around my stomach, but that’s a small price to pay for the health benefits I get.

The few times I tried eating food outside of my normal diet, like hamburgers and fries, I felt terrible. This strengthened my commitment to my new eating habits.

Now, when I want something sweet, I reach for an orange or strawberry. Even a small amount satisfies my needs. Now you can enjoy the natural sweetness of fruits. There are no specific regimens or products to sell. I’m not going to write a book or make a video about this. My advice is to find what works for you and stick with it.

Now that I’m active, I’m focusing on building muscle according to my doctor’s advice while maintaining my eating habits.

Interestingly, people have commented on my weight as being “too skinny”. But when I was 272 pounds, only one friend expressed concern about my health.

That friend’s honesty sparked my determination to change. Now I know that I am healthy. Eat well, drink plenty of water, and sleep well. My body naturally lost the weight it needed to lose through healthy eating. It knows what you need and tells you when enough is enough.

I’ve learned to listen to my body and ignore the whispers of others. I am confident in my choices and the progress I have made. This journey taught me the importance of self-care and listening to my body’s needs.

This is a lesson I hope to carry with me as I continue on my journey to health.

Currently I have lost 90 pounds. Being disciplined and making sustainable lifestyle changes can lead to significant weight loss and improved health.

Your body is indeed exactly where it’s supposed to be, so it’s important to listen to yourself and not others.

All views expressed in this article are the author’s own.

joshua jensonKnown to many as JJ the CPA, he is a certified public accountant practicing in Oklahoma.

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