My 100lb Weight Loss Journey: How I Transformed My Life

Introduction

Losing 100 lbs is not just about shedding weight—it’s about completely transforming your life, both physically and mentally. My journey wasn’t quick or easy, and it certainly wasn’t linear. I had always been overweight, but at the age of 39, something clicked. I was tired of feeling exhausted all the time, and for the first time in my life, I truly wanted to get fit.

Through small, consistent changes, I turned my health around, all while traveling 200 days a year for work. In this post, I’ll share the steps I took to clean up my diet, incorporate fitness into my lifestyle, and experience the incredible mental benefits that came along with losing 100 lbs.

Looking back.

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Growing Up Overweight: A Lifetime Struggle

I’ve been overweight for as long as I can remember. As a kid, I was always the biggest one in the group, and by adulthood, that pattern continued. I was used to feeling sluggish, out of breath after basic activities, and generally uncomfortable in my own skin. Over time, I accepted it as my normal.

Why Being Overweight Becomes a Vicious Cycle

• Low Energy Levels: Carrying excess weight makes everything feel harder.
• Emotional Eating: Food was often a source of comfort rather than nutrition.
• Failed Diet Attempts: Quick fixes never lasted, leaving me discouraged.

But deep down, I knew it wasn’t how I wanted to live. I saw others full of energy, active, and feeling great in their bodies, and I wanted that too. The problem was, I had no idea where to start. Like many people, I tried diets in the past, but nothing stuck.

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The Turning Point: What Made Me Finally Commit at 39?

At 39, something changed. I reached a point where I was tired of being tired. The constant exhaustion, the feeling of missing out on life, and the lack of control over my own health all hit me at once.

Key Realizations That Pushed Me Into Action

• Energy Deficiency: I was always tired, no matter how much I rested.
• Future Health Concerns: I realized that if I didn’t take action now, it would only get worse.
• Desire for Change: I didn’t just want to lose weight—I wanted to feel strong, confident, and in control of my body.

Instead of jumping into an extreme weight loss plan, I started with small, manageable steps.

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Step 1: Cleaning Up My Diet & Breaking Bad Habits

The first change I made was with my diet. No fad diets. No extreme restrictions. Just simple, sustainable choices.

How I Changed My Eating Habits

✔ Reduced Processed Foods: I focused on real, whole foods like lean proteins, vegetables, and healthy fats. ✔ Portion Control: Instead of eating until I was stuffed, I ate mindfully and stopped when I was satisfied. ✔ Cut Back on Alcohol: Drinking was a big part of my lifestyle, but cutting down helped me lose fat faster and improved my sleep. ✔ Quit Smoking: Over time, I realized smoking was holding me back, and quitting gave me more endurance and lung capacity for workouts. ✔ Meal Planning & Prep: Having healthy food available eliminated bad choices on busy days.

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Step 2: Building a Workout Routine That Fit My Life

Once my diet improved, I started incorporating exercise into my routine. Again, I didn’t jump into an intense program—I started slow and built up from there.

The Workout Plan That Helped Me Lose 100lbs

🏋️‍♂️ Prioritize Strength Training (3-4 Days a Week)

• Focused on compound movements (squats, deadlifts, bench press) to build muscle.
• Increased my metabolism, helping me burn fat even at rest.

🚶‍♂️ Daily Walking or swimming or any form of Cardio you enjoy

• Instead of forcing myself into intense cardio, I made walking a daily habit.
• Low-impact and sustainable, keeping me active without overexertion.

🏨 Hotel Workouts While Traveling

• Used hotel gyms, bodyweight exercises, and resistance bands to stay on track.
• No excuses—even on the road, I found ways to stay active.

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Step 3: The Mental Benefits of Losing 100lbs

Losing weight wasn’t just about looking different—it completely transformed my mindset.

How Losing 100lbs Changed My Mental Health

✅ Confidence Boost: Seeing progress made me believe in myself like never before. ✅ Higher Energy Levels: I no longer felt sluggish—I had sustained energy throughout the day. ✅ Mental Clarity & Focus: Clean eating and exercise helped clear my brain fog. ✅ Less Stress & Anxiety: I handled challenges better and felt in control of my emotions. ✅ Greater Self-Discipline: The structure I built around fitness carried over into my work and personal life.

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Step 4: How I Lost Weight While Traveling 200 Days a Year

One of the biggest challenges was staying consistent while being on the road for work. Traveling constantly could have been an excuse, but I refused to let it derail my progress.

How I Stayed on Track While Traveling

• Smart Food Choices: I looked for protein-heavy meals, salads, and whole foods instead of fast food.
• Hydration & Meal Timing: I prioritized water intake and structured meals to avoid unhealthy snacking.
• Hotel Gym & Room Workouts: If I didn’t have access to a gym, I did bodyweight exercises in my hotel room.
• Walking & Exploring: Instead of taxis, I walked to destinations whenever possible.

Consistency was key—even small efforts added up over time.

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Final Thoughts: How You Can Start Your Own Weight Loss Journey

looking back, i am 46 now and losing 100 lbs wasn’t a quick fix—it was a complete lifestyle change. If you’re looking to start your own journey, here’s my advice:

5 Essential Weight Loss Tips

1️⃣ Start Small & Stay Consistent – Tiny changes lead to big results over time. 2️⃣ Prioritize Nutrition – You can’t outwork a bad diet. 3️⃣ Find a Workout You Enjoy – Sustainability matters more than intensity. 4️⃣ Track Progress Beyond the Scale – Notice energy levels, strength, and mood improvements. 5️⃣ Don’t Let Travel or Work Be an Excuse – If I could do it, so can you.

My Final Message to You

If you’ve ever struggled with your weight, I want you to know this—it is possible to change. You don’t have to live feeling sluggish, tired, or unhappy in your body. Start with one small step today, and commit to consistency. Your future self will thank you. 💪

🚀 Are you on a fitness journey? Drop a comment below and let’s talk about it!