It was simpler than I had anticipated.

How long should it take to lose 45 pounds?

What does losing 45 pounds do to your body?

Will I have loose skin after losing 45 pounds?

3-month weight loss plan

I used to spend a lot of time going around Reddit late at night, and it seemed like every other post had spectacular before-and-after weight reduction changes. The algorithm seemed to be able to tell that I wasn’t feeling my best. “I’ll start tomorrow,” I would tell myself again and over. However, tomorrow became next week, and then next month. I was 41 years old, carrying more weight than ever, and I finally realized it was time to shed forty-five pounds. Time passed quickly.

My turning point

Although that would make a fantastic narrative, there was no dramatic movie-style scene in front of the mirror. To be honest, I just became intellectually, emotionally, and physically exhausted. I was worn out from feeling uneasy in my own flesh all the time. I shunned cameras as much as possible. The wake-up call, too? I couldn’t keep up with my pregnant wife on a casual stroll. That was a powerful blow.

My sad realization that I had been claiming I wanted to lose forty-five pounds for four years in a row was the true turning point in my life. Four years of wishing, speculating, and perhaps even fantasizing without actually doing anything. That insight seemed like a harsh reality check. I had had enough of excuses. I’m done waiting for the “ideal moment.”

I stopped overthinking and started moving—no matter how small the effort. One step at a time, every single day.

What worked for me and what didn’t

I started walking like my life depended on it.

To be honest, this was the only way I could begin, even if it may sound nearly too simple. I came to the realization that starting a hard exercise regimen right away would simply make me nervous. I probably would have given up before I even started if I had attempted to give it my all right away.

So I started to walk instead. Dinner was only twenty minutes ago. That’s all.

I eventually incorporated it into my day. Before I knew it, I was walking more than 12,000 steps a day while taking calls from family or business, and I never felt like I was exerting myself. The fact that walking didn’t feel like exercise shocked me the most.

It didn’t carry the same mental weight that traditional workouts do, which made it so much easier to stick with.

Here’s what’s amazing about walking when you’re trying to lose 45 pounds: it burns calories naturally, especially if you’re starting out with extra weight. And the best part? You can’t mess it up. There’s no “wrong” way to walk. It’s the simplest, most stress-free way to move your body and start shedding pounds.

I started doing 30 burpees every day

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I didn’t get right into this. About a week after I started going for frequent walks in the evening, I made the decision to challenge myself. As soon as I arrived home, I added thirty burpees. Since I had never done them before, I must admit that at first they were awful. However, the reward? Well worth the effort. These high-intensity exercises were a major factor in my 45-pound weight loss since they accelerated my fat burning.

I stopped eating after 7 PM

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This wasn’t some strict intermittent fasting plan. It was more about recognizing my own unhealthy habits. Most of my junk eating happened late at night — mindless snacking while watching shows, grabbing anything quick after work. So I gave myself one clear rule: no eating after 7 PM. The kitchen was officially closed. My wife helped me stay consistent with it too, which made a huge difference.

The first week was tough. But by the second, my body had adjusted. Surprisingly, I started sleeping better, too.

I kept breakfast simple — every single day

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Decision fatigue is a crucial factor in why people find it difficult to lose forty-five pounds or more. So I took the guess out of it. Every day I had the same breakfast: a cup of black coffee, one slice of bread, and two eggs. Three months in a row with no exceptions. This not only helped me keep psychologically on track, but it also helped me cut away about 500 calories every day. More attention to the wider picture resulted from having to make fewer decisions.

I weighed myself every single morning

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Most fitness experts say not to do this, but for me, it worked. I needed the daily check-in to keep myself accountable. Sure, some days were discouraging, but that only fueled my motivation. Tracking my weight each morning reminded me of my goals and kept me consistent — a huge part of how I was able to lose 45 pounds.

Here’s the key: I looked at the number as data, not judgment. Weight naturally fluctuates, and I learned to zoom out and focus on the overall trend.

What really surprised me

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I expected to feel constantly hungry after changing my diet, but the opposite happened. Once I built a routine, I felt more energized and less fixated on food.

Another surprise? I didn’t need a fancy gym routine to lose 45 pounds. Simple walks, daily burpees, and lifting stuff around the house were enough to get real results.

Here’s what I’d tell my past self

Begin foolishly tiny. Like, very little. Take a ten-minute stroll. One time, forego the late-night snack. Repeatedly eat the same straightforward breakfast.

Being consistent is more important than being flawless. There were many days when I overate or neglected to go for a stroll. However, rather of giving up, I resumed my regimen the following day.

My timetable and yours don’t have to coincide. I had a lot to drop and my body responded fast, so losing 45 pounds in three months worked for me. You should anticipate slower development if you’re getting closer to your target weight. That is healthy and typical.

Frequently Asked Questions

• How did you get started?
  Just 20 minutes of walking after dinner to build a routine.

• What exercises did you add?
  A week in, the author added 30 burpees daily—simple yet effective.

• Did you follow a specific eating plan?
  No formal diet—he simply stopped eating after 7 PM and had a consistent breakfast (2 eggs, toast, black coffee).

• How did you track progress?
  He weighed himself every morning, using the number as data to maintain motivation.

• What surprised you most?
  He felt more energetic, wasn’t excessively hungry, and realized simple habits worked better than fancy workout plans.

The Bottom Line:

The author used tiny, lasting adjustments instead of a complex strategy to drop 45 pounds in three months: daily walks, 30 burpees after the walk, no eating after 7 PM, a regular, straightforward breakfast consisting of eggs, toast, and coffee, and frequent weigh-ins to ensure accountability. These modest practices created unrelenting constancy rather than perfection, and the slow momentum produced amazing outcomes. The lesson learned? Choose simple, recurring activities that you can truly follow through on, keep up with them every day, and prioritize gradual advancement over drastic changes.