Over the past year, I have closely monitored changes in my weight and body composition. The data clearly shows how my weight, body fat percentage, muscle mass, and other metrics have evolved.
Overall Progress
- Starting weight (November 14, 2024): 148.3 kg
- Current weight (September 15, 2025): 107.9 kg
- Total weight lost: 40.4 kg
The weight loss has been steady, although weekly fluctuations have been normal. For example, in December 2024, my weight temporarily increased by 1.5 kg, reminding me that the body doesn’t always respond linearly.
Body Fat Percentage Change
- Starting body fat percentage: Approximately 38–37% in the early stages (exact value not available for all days)
- Current body fat percentage: 30.8%
- Fat mass reduced from: 49.78 kg to 33.23 kg
This reduction supports cardiovascular health and decreases the risk of metabolic syndrome. The decrease in body fat percentage indicates that most of the weight lost has been fat, which is a positive sign of improved body composition.
BMI Development
- Starting BMI (November 14, 2024): 45.27 (very obese)
- Current BMI (September 15, 2025): 32.90
The BMI has decreased by over 12 units, demonstrating significant improvement in body composition and reduced health risks.
Weekly and Monthly Progress
- Average weekly weight loss: Varied between approximately −0.5 to −3.8 kg/week, depending on the period.
- Noteworthy: Although there were brief periods of weight increase, the long-term trend has been clearly downward.
Conclusions
- Weight loss is most effective when monitoring the overall picture: weight, fat, muscle mass, and other body metrics.
- Small weight increases are normal; the key is the long-term trend.
- Muscle mass has been well-preserved, indicating the importance of a balanced diet and adequate protein intake.