I Lost 90lbs Without Exercise or Counting Calories

Two years ago, I suffered a stroke and weighed approximately 272lbs. I knew I needed to lose weight, control my blood pressure, and manage my cholesterol by making a significant lifestyle change.

So, I embarked on a journey with the goal of living a healthier life.

I didn't consider it a diet, but rather a new way of eating. A good friend and long-time client, Dr. Shafer, who is a dentist, once told me: "We eat for fuel, not for fun."

This statement resonated with me, and I decided to remove emotion from my eating habits.

One of the first steps I took was to ensure I got a good night's sleep. Having suffered a stroke and experienced exhaustion for six to nine months, I was already accustomed to getting about ten to twelve hours of sleep at night.

I set a specific bedtime around 9:30 p.m. with the aim of being asleep by 10 p.m. I didn't set an alarm and usually woke up around 6:30 a.m. or 7 a.m., ensuring I got plenty of rest.

I realized that I had been eating late and often out of stress. By not feeling tired throughout the day, I no longer needed to eat for energy to deal with stress. I was eating for fuel, not to manage blood pressure spikes or other health issues.

Next, I decided not to eat after 8 p.m. or before 8 a.m., effectively fasting for twelve hours. Some people do this in a shorter time frame, but I wanted to adopt a routine that I knew I could maintain.

If I felt hungry, especially in the early stages, I would drink a cup of water. Often, we mistake thirst for hunger, and most of us don't drink enough water.

This approach has helped me make significant changes in my life and health. I would have a drink of water and a few cashews or almonds whenever I felt hungry. This strategy worked well for me, and for the past ten months, I haven't felt the need to eat after 8 p.m.

I didn't want to count calories or carbs, as I had done in the past without success. I didn't want to use an app or set weekly goals. I wanted a sustainable lifestyle change, not a quick fix.

I also decided to adopt a diet that reflected what our ancestors might have eaten—simple, single-ingredient foods. I didn't invent this concept, but it resonated with me.

I chose to eat meat, including fish, shrimp, chicken, and beef, along with fresh vegetables and fruits. I also included some orange juice in the morning.

In the beginning, I decided to eat normal portions, excluding red meat. I didn't worry about sauces or condiments. I found that trying to count every little thing was discouraging and made it harder for me to stick to the plan.

This approach of focusing on simple, wholesome foods has been a key part of my health journey.

Within about 30 days, I found that I didn't need sauces or dressings as much. I could still enjoy meals out by choosing unbreaded meats and vegetables, accompanied by water. I avoided fast-food chains and opted for places where I could have a burger on a plate.

Over time, eating this way became easier. I also started eating slower, taking pauses during meals, and focusing on the act of eating rather than the social aspect. I listened to my body and learned to recognize when I was full.

This was aided by drinking water and eating slower, as it takes about ten minutes for our brain to register that our stomach is full.

After 60 days, I noticed that my stomach had started to shrink due to reduced food intake and increased water consumption. I avoided foods with added sugar and found that I didn't even enjoy sugar-free candy. Instead, I started craving fresh vegetables and fruits.

Occasionally, I would indulge in a piece of bacon or a corner of a biscuit, but I found that my taste buds had changed. Foods I used to enjoy no longer tasted good, even a sip of soda. My preference had shifted towards fresh foods, making the transition easier.

This wasn't a 60-day challenge or a temporary diet, but a sustainable lifestyle change that I was committed to.

After losing 15lbs, I found that my new lifestyle was becoming second nature. I was sleeping well, drinking plenty of water, and eating only meat, vegetables, or fruit with no added sugars. Even when dining out, I stuck to my regimen.

After a short period, I found that I didn't need anything other than water to drink, although occasionally I would have unsweetened iced tea.

Despite any criticisms, I had lost 80lbs and had perfect health indicators. I knew I had found what worked for me, and I encourage everyone to find what works for them.

Within a year, I lost 80lbs. In September 2022, I decided to focus solely on my diet and sleep, rather than adding exercise to the mix. I've always disliked exercise, preferring activities like golf and hiking.

I found that when I tried to combine diet and exercise in the past, my body's needs and appetite changed, making it harder to stick to the diet.

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

I've maintained a weight of about 170lbs for a couple of months now. The weight loss was gradual and healthy. I lost three inches on my neck and had to give away many of my hats because they were too big.

I have some extra skin around my stomach, but that's a small price to pay for the health benefits I've gained.

I've tried eating foods outside my usual diet a few times, like a burger or fries, but they made me feel awful. This reinforced my commitment to my new eating habits.

Now, when I crave something sweet, I reach for an orange or strawberries. Even a small amount satisfies my craving. I've learned to enjoy the natural sweetness of fruits. I don't have a specific regimen or product to sell. I'm not going to write a book or make more videos about this. My advice is to find what works for you and stick to it.

Now that I'm active, I'm focusing on gaining muscle as per my doctor's advice, while maintaining my eating habits.

It's interesting that people are now commenting on my weight, saying I'm too skinny. However, when I was 272lbs, only one friend expressed concern about my health.

That friend's honesty sparked my determination to change. Now, I know I'm healthy. I eat well, drink plenty of water, and get plenty of sleep. My body has naturally lost the weight it needed to lose through healthy eating. It knows what it needs, and it lets me know when I've had enough.

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

It's a lesson I'll carry with me as I continue on this path to health and wellness.

Currently, I have lost 90lbs. Discipline and a commitment to making sustainable lifestyle changes can lead to significant weight loss and improved health.

Your body is indeed where it's supposed to be, and it's important to listen to it rather than the opinions of others.

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

Joshua Jenson, known by many as JJ the CPA, is a practicing CPA in Oklahoma.

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