Of course we want you to eat a healthy diet and exercise but just to prove a point, you can lose as much weight as anyone that sticks to a structured diet and daily exercise program by simply managing calories consumed compared to calories burned. In other words, by eating fewer calories than you burn daily, you will lose weight. To accelerate your results, move as much as possible while performing daily activities, including standing or pacing anytime you can instead of sitting, and use the dotFIT program to track and manage your calories. The article "Don’t Just Sit There, Move" found in our Fitness Vault will help you understand the concept of moving more during daily activities. http://www.dotfit.com/content-1484.html.
On the other hand, if you would prefer a structured program, the dotFIT program also offers this in an evidence-based format (see related Q&A below).
Do it your way: The dotFIT program is diet agnostic, meaning it gives you the calorie intake and expenditure numbers based on your body and your goal. You follow the numbers any way you like and you will reach your weight goal - and that's a guarantee. The program allows you to consume the foods you like, log them in the program and you'll when to stop eating or move more to stay on goal. As mentioned, you can lose as much weight as you want just like someone who works out every day and consumes a structured diet. You will just have to eat less than the more active person. That said, keep your 2-3 days/week of exercise to not only burn a few more calories but also for strength, health and longevity.
Related Q&A:
What is the best way to stay motivated and lose weight permanently?
The best way to answer this question is to look at the behaviors of people who have successfully lost weight and kept it off for long periods of time. These people's plights have been chronicled in a data base housed at the University of Pittsburg and Colorado Denver. It's called The National Weight Control Registry (NWCR). The "trigger event" or reason for losing weight was the primary factor in sticking with a lifestyle that allowed the weight loss and maintenance. In other words, a high level of motivation is required. The second part to the equation is becoming "addicted" to that lifestyle, which these people have now accomplished. The information that has been captured from these successful maintainers was a list of common aspects of their new daily routines. See below.
Low fat, calorie-restricted calorie diet (portion control)
Regular physical activity (~1hr/day, with walking being the most common form of exercise)
Maintain eating patterns (structured times and meals, recording food)
Breakfast (begins the structure)
Self-monitoring of weight
Correcting rebounds before they become large gains
Meal replacements as appropriate
The dotFIT Program's agnostic nature (users can participate on their terms) reduces need for compliance and the use of the armband & coaching can guarantee success.