Hi reader,
I know it sounds crazy, but I lost my first 30 pounds without setting foot in a gym.
And I'm sharing how you can do the same.
Now, don't get me wrong—exercise is important. Eventually, it became a powerful part of my lifestyle. But when I was just getting started, it was food and daily habits that moved the needle first.
Here's exactly what helped me shed weight quickly—without workouts, expensive plans, or unrealistic diets:
1. I started tracking my food (and it changed everything)
The very first day I tracked what I ate… I was shocked. I hit 3,000 calories by dinner.
I wasn't eating fast food or donuts all day—just larger portions than I realized. Tracking (I use MyFitnessPal) helped me take back control, and I lost 6lbs in one week.
Listen, I know tracking can be a sore subject. A lot of people don't like talking about calories, and many don't want to track anything at all—and I totally get it.
But here's what I want you to know: tracking works.
Not because it turns you into someone who's obsessive about every bite, but because it teaches you to be intentional, mindful, and accountable for the food you're eating.
And if you're serious about changing your eating habits, those three things matter—a lot.
2. I built a meal plan that worked for me
No complicated recipes or fad diets—just real food I liked, planned out ahead of time so I didn't spiral into "what's for dinner?" chaos.
This helped me stay within my calorie and nutritional goals and actually enjoy what I was eating.
This is another area that often gets overcomplicated. When we're ready to change our habits, we tend to think we need to jump into some strict diet or complicated eating style—and that can get overwhelming fast.
Here's my recommendation: start with what you're already eating.
Just pay attention. Watch your portions, read ingredient labels, and begin swapping out highly processed foods for cleaner options.
Once you've got that down, you can start making additional changes to your eating style.
But don't overcomplicate it—especially in the beginning. Focus on giving yourself small, quick wins. That's what builds confidence and momentum—instead of frustration that leads to quitting.
3. I meal prepped
If healthy food wasn't ready to grab, I'd default to pizza or snacks. So every Sunday, I prepped meals, snacks, and even just chopped veggies. It saved me from making last-minute decisions I'd regret.
If there's one habit that makes the biggest difference, it's meal prep.
Meal prep truly changes everything. Not only does it ensure you have healthy food ready to eat, but it also helps in other powerful ways—it reduces stress, helps you feel more organized, and creates an environment that supports your weight loss goals.
You can't just wake up one day, snap your fingers, and expect everything to fall into place. Healthy food doesn't magically appear, and better choices don't just happen on their own. You have to plan and prep for that success.
That's why meal prep is the #1 habit I recommend if you want to eat healthier, lower stress, and even save money.
4. I drank water (a lot of it)
Seriously, water was a game changer. It boosted my energy, helped me feel full between meals, and even improved my skin.
Just like everything else I've talked about, drinking more water requires intention and planning.
It might seem simple—and in many ways, it is—but if you're not used to drinking 64 ounces a day, it's surprisingly easy to go the entire day without even hitting a quarter of that. (At least, that's how it is for me!)
To stay on track, I fill up two 32-ounce mason jars in the morning. I also track my intake in MyFitnessPal and set reminders on my phone to drink throughout the day.
For some people, this habit might come naturally. But if you need a little extra help like I do, these simple strategies can make all the difference.
Okay, so I have three more tips I want to share with you—but this email is already getting a bit long, and the last thing I want to do is overwhelm you with too much at once.
So I'm going to save those final three strategies for next week's email, where I'll walk you through the rest of what helped me lose 30 pounds—without ever stepping foot in a gym.
In the meantime, if you're ready to dive deeper or want to start using the exact strategies I used to lose weight, get back on track, and keep it off, I highly recommend checking out my 30-Day Workbook Bundle
It's the perfect starting point to help you build better habits and routines in a way that feels doable, not overwhelming.
👉 Click here to learn more and get started
Check back next Wednesday for the second part of this email.
| | xo Tammy Overhoff Owner, Reset & Flourish & Organize Yourself Skinny. 🔥 Est. 2011 | Over 7000 students! 💕 In love with my big blended family! 🍫 Equally loves smoothies, mason jar salads, and chocolate. 📣 Cheer mom, volleyball mom, dog mom. ☕️ Needs a lot of coffee and a little RHONJ daily to stay sane. |
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