Weight Loss and Habit Building: What Losing 100 Pounds Taught Me About Success

This is a story about weight loss and habit building — but mostly, it’s about how I finally figured out how to change for good.

I’m a self-professed data addict. I use data to review almost every aspect of my life. So, when I started my weight loss journey (again—this was my third time—at my heaviest in the late ’90s, I was around 400 lbs), I coupled my military training with my love of data and applied it to my health as well.

I spoke to several doctors and dietitians, and at first, they raised an eyebrow at the amount of data I was collecting. One of them actually said that if any other client shared my behavior, they would have been concerned. But after seeing how I was using the data and implementing it into my routine, they understood it was working for me.

Before I go any further, I want to make something clear: Any kind of diet, weight loss, or extreme health changes should always be discussed with your doctor first. You need to make sure you’re healthy enough to start a weight loss journey. And to drive this disclaimer home—I am not a dietitian, nor am I a health professional. I see my doctor every three months for regular check-ups. This is what worked for me. It may not work for you. You need to figure out what works for you—and do that.

Starting With the Basics

I started by logging my meals. I needed to get a real idea of how many calories I was consuming. One big, shocking moment was discovering that the “healthy” smoothie I was making every morning was over 1,000 calories. That realization hit hard. I knew I had to change.

So, I figured out how many calories I needed to simply stay alive (my basal metabolic rate) and then adjusted my diet to build a calorie deficit. But just having a deficit isn’t enough. It matters what you’re putting into your system. As the old coder saying goes, “Garbage in, garbage out.”

I worked on my micronutrients, making sure my protein intake was high enough and that I was getting sufficient fiber. The quality of the calories I consumed became just as important as the quantity.

Data Drives Decisions

Another thing I did was weigh myself regularly—every single day. I know, this might sound like overkill, but I did it for the data. By tracking my weight daily and coupling that with my food log, I was able to see patterns and predict outcomes. I knew what foods would impact my weight and how they would do it.

Using this data, I could adjust what I ate, improve my calorie deficit, and fine-tune my micronutrient intake. This combination was a huge jumping-off point.

Adding the Workout Routine

At a certain point, I had to add a workout routine. I’ll admit, my military training played a big role in getting me through this. I had the voices of former drill instructors yelling in my head about how lazy I was and how I wouldn’t finish what I started—whether it was running or strength training. That push, that discipline, kept me going.

The biggest thing to remember (again, talk to your doctor first) is that your body can do more than you think it can. It’s your mind that usually stops you. I had to push both my body and my mind. And even today, five or six years into this journey, I still have to remind myself: I’ve done this before. I can do it again.

Systems, Habits, and Success

At the end of the day, losing 100 pounds wasn’t just about willpower or motivation—it was about building a system and trusting the data. I learned that success, whether in weight loss or any other area of life, isn’t about giant leaps. It’s about consistently following a process, tracking what works, and making informed adjustments along the way. The numbers told me where I was, and the systems I put in place guided me to where I wanted to be.

That’s the biggest lesson I’ve taken from this journey: when you have a system and let data lead the way, success becomes not just possible—but predictable.

If you’re on your own journey, know this: weight loss and habit building is rarely a straight path. But it is possible — and sustainable — when it’s built on your terms.