I want to be upfront about something: this isn’t a program. There’s nothing to buy. I’m not a certified trainer, and if you asked me to name all the muscles in the human body, I’d get maybe twelve before I started making things up. The SBF Method is just what I call the four things I do every day to lose weight, and it’s working, so I figured I’d write it down.
Here’s the whole thing.
Pillar 1: Cut the Poison #
The rule: No soda. Not “less soda.” Not “diet soda as a treat.” Zero soda, tracked daily.
I started counting on December 15, 2025. Before that, I was a Diet Coke machine. Multiple cans a day, every single day, for longer than I want to admit. It was my default beverage, my comfort drink, my “I deserve this” reward for doing absolutely nothing that deserved rewarding.
Quitting wasn’t about the calories. Diet Coke is technically zero calories, and you’ll find people online who’ll argue that makes it fine. Maybe they’re right. I don’t care. For me, it was about proving I could stop doing something I didn’t want to stop doing. Willpower is a muscle, and this was my first rep.
Every day without soda gets counted. Not because the number matters nutritionally, but because the act of counting keeps it real. Day 1 was hard. Day 30 was a milestone. By day 60, the craving is mostly gone, but I still count, because the streak is the point.
Why it works: Cutting one thing, completely, with no exceptions, teaches you that you have more control than you think. It’s the gateway habit. Once you prove you can do one hard thing, the other three pillars feel possible.
What I drink instead: Water. Coffee. The occasional sparkling water when I’m feeling fancy. It’s not exciting, but exciting isn’t the goal. Consistent is the goal.
Pillar 2: The Streak #
The rule: Exercise every single day. Minimum 10-15 minutes. No days off.
This is the one that scares people. “Every day? No rest days?” Correct. Every day. The minimum is deliberately low. If all you can do is 10 minutes of stretching, that counts. Wall pushups count. A walk around the block counts. The only thing that doesn’t count is nothing.
The logic is simple: if you give yourself permission to skip a day, you will. Not today, maybe, but eventually. And once you skip one, the second skip is easier, and the third is automatic, and by the fourth you’ve “fallen off” and you’re back to square one telling yourself you’ll start again Monday.
A streak eliminates the negotiation. There’s no “do I feel like it today?” The answer is always yes because the streak demands it. Some days that looks like a full 30-minute yoga session. Some days it’s pushups at 11:45 PM because I forgot and the clock is ticking. Both days count exactly the same.
The math on consistency: My current streak started January 11, 2026. The goal is 90 consecutive days. I had a streak before that one, broke it, and started over. That happens sometimes. The important thing is that I started over the next day, not the next Monday, not the next month. The next day.
At 250 lbs, I was doing wall pushups and beginner yoga. That’s not glamorous. Nobody is going to put that in a highlight reel. But wall pushups at 250 lbs is still moving 250 lbs, and a month of doing that every single day changes your body more than one intense gym session followed by two weeks on the couch.
Why it works: Consistency compounds. Five minutes a day for 90 days is 450 minutes of exercise. That’s 7.5 hours. One epic gym session is maybe 90 minutes followed by soreness that gives you an excuse to skip the next four days. The streak always wins on volume.
Pillar 3: Eat Like You Mean It #
The rule: Under 1,800 calories. 140-160g protein. 25-35g fiber. Every day.
This is not a starvation diet. At my size and activity level, 1,800 calories creates roughly a 400-calorie daily deficit. That’s a target of about 0.8 lbs per week, which is sustainable. In practice, I’ve been losing closer to 1.9 lbs per week, which tells me my body had some extra recalibrating to do. The math doesn’t always line up perfectly, but the trend doesn’t lie.
Protein is the anchor. 140-160 grams sounds like a lot until you start paying attention. Greek yogurt, chicken, protein bars, tuna, eggs. I hit this target most days and it keeps me full. When I’m under on protein, I notice it, I’m hungrier, I snack more, and the calorie budget gets stretched thin.
Fiber is the nemesis. I’m being honest here: hitting 25 grams of fiber consistently is genuinely difficult for me. It requires planning, and some days I just don’t plan well enough. This is the macro I fail on most often, and I log those failures right alongside the wins. Progress, not perfection.
Calories are the ceiling. Under 1,800. Some days I’m at 1,500 and I feel great. Some days I’m at 2,200 and I know it. The key is that I always know, because I always track. A bad day logged is infinitely more useful than a good day you forgot about.
Real talk on bad days: The dashboard has a 3,500-calorie Dairy Queen day in it. I didn’t delete it. I didn’t pretend it didn’t happen. I logged every item, every calorie, every gram, and moved on to the next day. A bad day doesn’t break the method. Pretending it didn’t happen is what breaks the method.
Pillar 4: Show Up and Track #
The rule: Log everything. Every meal. Every workout. Every weigh-in. No selective tracking.
This is the pillar that holds up the other three. You can quit soda, exercise daily, and hit your macros, but if you’re not tracking it, you’re relying on memory and feelings, and both of those lie to you.
The fitness tracker on this site has every single data point from my journey. Weight history going back to day one. Activity logs with type, duration, and notes. Food logs with calories, protein, and fiber for every meal. Nothing is hidden. Nothing is curated.
Why radical transparency matters: When the scale goes up, I can look at the food log and see why. When the scale drops, I can see what I did differently that week. Without data, weight loss is a guessing game. With data, it’s a solvable problem, boring, but solvable.
The milestones: My starting weight was 244.3 lbs on December 30, 2025. I peaked at 249 before the real loss started. Here’s where I’m headed:
- Exit Obese (Class I): 215 lbs, BMI under 30
- Target Range: 180-200 lbs, solidly in “normal”
- Stretch Goal: 160 lbs, genuinely lean
I don’t know if I’ll hit 160. I might settle at 195 and feel great. The point isn’t the destination, it’s the process, and the process is the same every day: show up, track, be honest, keep going.
The Philosophy #
The SBF Method is willpower-based. That’s it. No keto. No intermittent fasting. No carb cycling. No “biohacking.” Just a calorie deficit, consistent exercise, and relentless tracking.
People love to say willpower doesn’t work. They say you need systems, habits, accountability partners, coaches, apps, communities. And maybe some of that helps. But at the end of the day, you’re the one who has to not eat the thing, or eat the right thing, or get off the couch when you’d rather not. That’s willpower. Everything else is just decoration around the central act of choosing to do the hard thing.
Consistency compounds. A 400-calorie deficit doesn’t feel like much on any given day. But 400 calories times 7 days is 2,800 calories, which is 0.8 lbs. Do that for 52 weeks and you’ve lost 40 lbs. The math is boring. The math works.
You don’t need to buy anything. You don’t need a gym membership, a coach, a meal plan, or a program. You need a food scale, a bathroom scale, and the willingness to be honest with yourself about what the numbers say.
Four pillars. Zero shortcuts. That’s the SBF Method.
Now go be a skinny bitch.