How to Lose 14 Pounds in 43 Days

Few Americans avoid putting on some extra pounds. I thought I was going to be one of them but I wasn’t. I’ve been skinny most of my life (don’t be a hater) but was surprised by a picture taken when I spoke at ARC Stories. My belly was sticking out!

Weight Chart

From December 2, 2017 to January 13, 2018, I lost 14 pounds. My goal weight was 145 and I will share with you what worked and what didn’t. If I can do it, so can you!

The first thing I did was set a goal. I followed and highly recommend the process Michael Hyatt teaches in 5 Days to Your Best Year Ever . My goal was “Weigh 145 pounds by April 17, 2018”. My “why” included:

  • I want to have a flatter belly so I look better.
  • I want to feel younger.
  • I want to set a good example for my kids.
  • I want to prove to myself that I can lose weight.

My plan included:

  • Make a way to record weight and 2 measurements.
  • Add 1 workout per week until I reach 6 (3 weight training; 3 aerobic).
  • Before 1/1/18, eliminate all food on my “to avoid” list.
  • Eliminate 1 snack per day.
  • Eliminate the other snack.

Here are the big ideas:

  1. Make it easier to do the right thing.
  2. Make gradual changes.
  3. Track your progress.

Now let’s give you some details.

Make a way to record weight and 2 measurements.

I bought a EatSmart scale and committed to weigh myself 6 days per week. I put the scale near my bed. Each morning I would urinate and then get on the scale. If I were starting today, I would buy the Shapa scale. It is based on behavioral science that sounds like it will work. To find out more about it listen to Can a scale that leverages behavioral psychology help you lose weight? After I weighed, I entered my weight into the Happy Scale app. One advantage both the Happy Scale app and the Shapa scale is emphasizing an average weight over several days. I was very surprised at how much my weight would change day to day.

As far as measuring, I used MyoTape Body Tape Measure to measure my hips and waist. I didn’t do this very often but was pleased that I had lost an inch in my waist.

Add 1 workout per week until I reach 6 (3 weight training; 3 aerobic).

This turned out somewhat different than expected. I started off my day with exercise within 20 minutes of waking up. Each day I would walk for 5 minutes on my back porch (pretty much like a hamster wheel) while listening to Daily Audio Bible. I followed this up with strength training. On Mondays and Thursdays, I did 7 Minute Workout. On Tuesdays and Fridays, I did 5 minute Abs & Core workout. And, on Wednesdays and Saturdays, I did Big 5 Bodyweight Home Workout. All of this was done from home. The only equipment I used was Gymnastic Rings hung from a Pull-up bar. To round things out, I would make sure I met my daily step goal from my OURA ring.

Before 1/1/18, eliminate all food on my “to avoid” list.

This is straightforward. I did testing through Viome. Then I eliminated foods on the “to avoid” list (most were sugar in various forms). As far as my general diet, I avoid processed foods. Many people have jump started that practice by following Whole30.

Eliminate snacks.

This was easier than I expected. I thought I wouldn’t function well without my snacks. For years I had been having a mid-morning and a mid-afternoon snack (about 150 calories each). Over a two-week period, I eliminated them both.

Other things that helped.

  • Most days I took a cold contrast shower.
  • I made a point to have my big meal at lunch and eat an early supper.
  • I used Cool Fat Burner on several occasions for 30 minutes.

One thing that didn’t work.

I tried some supplements from a company I trust. It had fat burners and muscle builders in it. It just made me feel funny and didn’t work for me. They refunded my money.

So, that is what worked for me. I hope that my story may help you in your weight loss journey.

Question: What is one thing that has worked for you? You can leave a comment by clicking here.

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2 thoughts on “How to Lose 14 Pounds in 43 Days

  1. I went from 200 to 239 after leaving Alabama and moving to SoCal. I was already 20 lbs. over my weight to begin with. It was getting really difficult to do the things I liked. I decided to do my own grocery shopping and own cooking. It is hard to lose weight when your spouse cooks all these delicious meals and snacks. I cut out all red meat and all bread and sweets. Instead I mostly eat lots of fresh fruit and veggies plus fish. Sometimes I will make a Turkey Burger or veggie burger and put it on toasted rice cakes or a corn tortilla. For a treat I will put fresh fruit on a toasted rice cake ( only 20 calories ) and pour a little local pure honey on it. Really yummy. Living in San Diego you can get fresh fruit and veggies nearly year round. In 6 months I have dropped from 239 to 195 and still going. My goal is 180. For exercise I go to the many swap meets or to the beach ( 2 miles from my home ) and just walk. It also gives me a chance to meet new people and minister about the Love of God. That’s my simple diet and it works for me.