This page documents my personal diet and weight-management journey, beginning with my first-ever diet in 2019 and continuing through the different approaches I have used and developed over the years.
For me, dieting gradually became more than simply losing weight. Through repeated diets, I learned about weight maintenance, began tracking my diet and activity in greater detail, developed and tested my own weight prediction method, and eventually focused on finding an approach that I could sustain alongside the rest of my life.
The sections below bring together this part of my journey and provide access to the individual diet reports and the methods and results behind my weight tracking.
Learning to Manage My Weight
For much of my earlier life, maintaining my weight was not something that required much deliberate attention. Over time, however, I noticed that without actively managing my diet and activity, my weight tended to gradually move beyond the range I wanted to maintain.
This introduced a new skill that I needed to develop: learning how to manage my weight deliberately. I began my first-ever diet in 2019, initially focused simply on losing weight. As I repeated the process over the following years, my understanding gradually expanded from weight loss itself to weight maintenance, tracking, prediction, and eventually sustainability.
Dieting therefore became less about completing a single temporary project and more about learning how to manage my weight when needed while continuing with the rest of my life.
My Diets
Since beginning my first diet in 2019, I have completed several periods of deliberate weight loss while progressively developing the way I track and manage my weight. The table below provides an overview of each diet, with links to the complete reports.
| Diet | Starting Weight | Final Weight | Weight Loss | Duration |
| 2019 Diet | 83.3 kg (183.6 lb) | 70.5 kg (155.4 lb) | 12.8 kg (28.2 lb) | 116 days |
| 2020 Diet | 87.5 kg (192.9 lb) | 75.6 kg (166.7 lb) | 11.9 kg (26.2 lb) | 117 days |
| 2021 Diet | 79.2 kg (174.6 lb) | 70.3 kg (155.0 lb) | 8.9 kg (19.6 lb) | 92 days |
| 2022 Diet | 80.2 kg (176.8 lb) | 74.7 kg (164.7 lb) | 5.5 kg (12.1 lb) | 97 days |
| 2024 Diet | 85.2 kg (187.8 lb) | 75.6 kg (166.7 lb) | 9.6 kg (21.2 lb) | 108 days |
| 2026 Diet* | 87.8 kg (193.6 lb) | 78.9 kg (173.9 lb) | 8.9 kg (19.6 lb) | 134 days* |
My 2026 diet is still ongoing, so its ending weight, total weight loss, and duration represent my progress to date.
How My Approach Evolved
My approach to weight management developed gradually through experience. In 2019, my first diet was primarily about losing weight so that I could return more seriously to running. After regaining the weight I had lost, I learned an important lesson that shaped my 2020 diet: losing weight and maintaining a lower weight were two different challenges.
In the following years, my approach became increasingly data-driven. I began tracking calorie intake alongside weight and daily activity, allowing me to better understand my own weight changes and develop a method for predicting my weight progression. By 2024, I had expanded my tracking further to include factors such as added sugar, natural sugar, and dietary cholesterol, alongside available laboratory results.
My 2026 diet represents another change in approach. Rather than trying to maximize the speed of weight loss, I have focused on maintaining an average pace of approximately 500 g (1.1 lb) per week—a pace that I have found much easier to sustain alongside my work, activity, and regular responsibilities. The goal has gradually shifted from simply being able to lose weight to finding an approach to weight management that I can maintain when needed.
Understanding and Predicting My Weight
As my diet tracking became more detailed, I began using my recorded calorie intake and daily activity to estimate how my weight should change over time. This eventually developed into my own weight prediction method, which allows me to compare an expected weight progression with my measured weight.
I explain the calculations behind this approach on My Weight Prediction Method, while My Weight Prediction Results compares the predictions with my measured weight across my 2021, 2022, 2024, and 2026 diets.
These predictions are not intended to replace measured weight, but to provide an additional reference for understanding how my weight changes throughout a diet.
What I have Learned
My experience across these diets has taught me that losing weight is only one part of weight management. Maintaining the result afterward is a separate challenge, and understanding that distinction became one of the most important lessons from my earlier diets.
I have also learned the value of tracking. Weight, calorie intake, and activity data have allowed me to look beyond individual measurements, understand longer-term trends, and compare my measured progress with what I expected to happen. At the same time, my prediction results have shown me that calculated expectations are useful references rather than substitutes for actual measurements.
Most importantly, my approach has gradually shifted toward sustainability. My 2026 diet has shown me the value of pursuing a moderate pace of approximately 500 g (1.1 lb) per week that can coexist with my work and regular life. For me, successful weight management is no longer simply about how quickly I can lose weight, but about finding an approach that I can realistically continue for as long as needed.