Apple Watch Actually Helped Me Lose 12kg – Here’s How

From 100kg to 88kg in 10 months. This is my honest story of how Apple tech helped me transform my health while juggling a full-time job and three kids.

I’m not a fitness influencer or a professional athlete. I’m a 44-year-old dad who decided to make a change. Here’s exactly what worked, what didn’t, and how the Apple Watch became my accountability system.

🎯 TIMELINE:
0:00 – Cold Open: The Result
0:27 – My Starting Point (100kg, Struggling)
1:35 – The Beginning: Walking & Sugar Addiction
3:00 – Going All In (First Run in March 2025)
4:58 – My Complete Tech Stack
11:34 – The Crash: Injury & Setbacks
13:16 – Current Results & What’s Next

📊 MY STATS:
– Weight: 100kg → 88kg (12kg/26lbs lost)
– Body Fat: 33% → 27%
– 527km run since March 2025
– 900km cycling
– First 10km race: 59 minutes
– Current goal: Ironman 70.3 (July 2026)

🛒 GEAR I USED:

🔗 Links:
→ Apple Watch Ultra 2: https://amzn.to/47n8k4u
→ Apple Fitness+ : https://www.apple.com/apple-fitness-plus/
→ AirPods Pro 2: https://amzn.to/4oAN7ex
→ Dumbbells : https://amzn.to/49e5eT2
→ Yoga Mat: https://amzn.to/4nfRP0h
→ Garmin Connected Scale: https://amzn.to/4hp9i55

📱 APPS I USE:
– Apple Fitness+ (main workouts)
– Strava (tracking every activity) : https://www.strava.com/athletes/7447939
– Apple Health (weight & data tracking)
– Bevel (advanced analytics)
– Rouvy (indoor cycling)

💡 THE REAL SECRET:
It’s not about perfection. It’s about consistency. I didn’t follow a perfect diet. I didn’t train like a pro. I just showed up every day and let the tech keep me accountable.

The Apple Watch activity rings became my daily non-negotiable. Close the rings, stay consistent, build the habit.

🎯 WHAT’S NEXT:
I’m currently training for an Ironman 70.3 (Les Sables d’Olonne, July 6, 2026). This is just the beginning of the journey. Subscribe to follow along as a regular dad attempts something extraordinary.

⚠️ CURRENT CHALLENGE:
Dealing with plantar fasciitis since July 2025. Training has been reduced, but I’m adapting and pushing forward. This is the real journey – setbacks, injuries, and all.

👨‍👩‍👧‍👧 ABOUT ME:
I’m Patrick, 44 years old, married with 3 daughters (4, 8, and 11 years old). I run a consulting business full-time. I’m not special – I’m just a regular guy who decided enough was enough.

If I can do this, you can too.

🔔 SUBSCRIBE for honest tech reviews tested in real-world conditions, not just 3-day desk reviews. I test gear over months, through hundreds of kilometers, in actual training.

New videos every 6-9 days.

📧 Questions? Drop them in the comments. I read and respond to everything.

#AppleWatch #WeightLoss #Fitness #AppleFitnessPlus #Transformation #IronmanTraining #DadFitness #TechReview #HonestReview #FitnessJourney #AppleWatchUltra #WeightLossJourney #FitnessMotivation #EnduranceTraining #TriathlonTraining

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📹 Filmed on: iPhone 16 Pro Max : https://amzn.to/4oryydc

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⚠️ Disclaimer: I’m not a certified fitness trainer or nutritionist. This is my personal experience. Consult with healthcare professionals before starting any fitness program. Links above are affiliate links – I earn a small commission if you purchase through them at no extra cost to you. I only recommend products I actually use and believe in.

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## 🏷️ TAGS
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A year ago, I couldn’t walk up the stairs without getting out of breath. I weighed 100 kg and I didn’t like how I looked in photos. Today, I’ve run 500 km. I’m training for a half Ironman and I’m down to 88 kilos. But this isn’t one of those “I’ve changed my life in 30 days” stories. This took 10 months. I made mistakes. I got injured. And the tech I used, it wasn’t magic, but it helped. Here is the story. I’m Patrick. I’m 44, dad of three girls, four, eight, and 11 years old. I run a business, work full-time, and until recently, I was sedentary. I mean, completely sedentary. In 2020, like a lot of people during lockdowns, I stopped moving. I worked from home, sat at my desk all day, and snacked constantly. At 175 cm, that’s not really where I wanted to be. But it wasn’t just the number on the scale, it was how I felt. I couldn’t walk and talk at the same time without being breathless. I didn’t like how I looked in photos. I’d see myself thinking, “Is that really me?” My daughters wanted to play, to run around, to do some activity with me, but I couldn’t keep up. I’d get tired after 5 minutes. And one day, watching my oldest daughter run ahead while I was catching my breath, something clicked. I didn’t want to be that dad anymore. So, I decided to change. Not with a crash diet, not with some expensive program. I used the tech I already had: my Apple Watch, my phone, and I just started. This is what happened over the next 10 months. The good, the bad, and what actually worked. January 2025, I’d seen some videos of people losing weight by just walking 10,000 steps a day. That seemed doable. I wasn’t ready to run. I couldn’t run, but I could walk. I already had an Apple Watch, a Series 10 at the time, and I started closing my activity rings, just walking 10k steps per day, every day. The first week was brutal. My feet hurt. My legs were sore. 10,000 steps a day sounds easy until you realize you’ve been doing half of that for years. But I kept going. Then something weird happened. After two weeks, I started looking forward to my walks. I’d listen to music, to podcasts, catch up on tech news and it became my time. After a month, I lost maybe two kilograms just from walking. Nothing else changed. I was eating the same. But here is the thing: I was still eating terribly. And I’m not talking about meals. I’m talking about what happened after dinner. Like every kid, my daughters love snacks like cookies, ice cream, candies, all of that. And every night after they went to bed, I’d finish whatever they didn’t eat. Then I’d open the cabinet and eat more. Anything sweet. I was addicted to sugar and I didn’t even realize it. If you’re watching this and thinking “that’s me,” stick around. I’ll let you know how I broke that cycle. But first, let me tell you about March when things got serious. March 8th, 2025, I decided to try running. It was my first attempt. 4.47 km in 38 minutes. That’s an 8 minute and 35 seconds per kilometer pace. I was dying, gasping for air, legs burning. It was terrible. But you know what? I did it. And the Apple Watch showed me everything. The heart rate through the roof. Calories burned, data. Real, undeniable data. The data became my accountability. I couldn’t lie to myself anymore. That same week, I did two things that changed everything. One, I subscribed to Apple Fitness Plus. It’s like $80 a year. The best money I spent. I needed more structured workouts. And two, I quit sugar. And let me tell you, quitting sugar was harder than running. Like way harder. The first week I had headaches. I was irritable. I’d open the cabinet, see the cookies, and really have to physically walk away. My brain was screaming at me to eat them. And I’m not going to lie, even 10 months later, if I eat too much sugar, I feel that pull, that addiction voice saying, “One more cookie, one more biscuit. Finish the package.” It’s still there. I’m just not listening anymore. If you’re struggling with sugar, you are not alone. It’s not about willpower. It’s about breaking a chemical addiction. And it takes time. But here is what helped. Replacing the habit. Instead of snacking at night, I do a 10, 20 or 30 minutes Fitness Plus workout. Yoga, core strength, HIIT, anything that keeps me away from the kitchen. And here is the key: I removed friction. The workouts are on my TV through Apple TV. I don’t need to go to a gym. I don’t need to change clothes. Zero excuses. That’s the thing about sugar addiction. It doesn’t go away. You just get better at managing it. And the tech removed one excuse. So I made a different choice. And this is what I learned. Consistency beats perfection. Some nights I cave in. I eat a cookie. I eat two cookies. But the next day I keep going. So far there, so April. Three months in and I’m seeing some real progress. I’m down to 94 kilos, which means I lost 6 kilos in three months. But the progress isn’t just the scale. My running pace is improving. I’m recovering faster. And here is the insane part: I’m thinking about a goal, a real goal that seems impossible a few months earlier. It’s called a half Ironman: 1.9 km swim, 90 km bike, 21 km run. Here in France, in July 2026. I’ve never swum 2 km. I’ve never cycled 90 km. I’ve never run 21 km. But I found a coach. My younger brother. He’s 30 years younger than me. He’s done 15 plus Ironman, including full distance, and he agreed to help me. And his first message was, “Are you sure?” Yes, let’s do it. So with a 14 months plan ahead, I started training more seriously. More running, cycling twice a week, and swimming, which terrified me because I wasn’t a strong swimmer. Apple Watch tracked everything. Every swim session, every bike ride, every run. And more importantly, I started using TrainingPeaks to log my workouts, following my brother’s plan. Everything was going well. I was consistent. I was seeing results. And I was feeling better than ever. Then in May, I had a milestone. The 10 km of Paris, my first official race. My goal was simple: finish in under an hour. Final time? 59 minutes. I made it with one minute to spare. Crossing that finish line, seeing that time, I cried. Not because it was fast, it wasn’t. But because five months earlier I couldn’t run five minutes without stopping. And now I ran 10 km in under an hour in an official race with people cheering, finisher medal, the whole thing. That moment, that’s when I knew. This isn’t temporary. This is who I am now. I’m not the dad who can’t keep up. I’m the dad who trains, who sets goals, who finishes races. And by the end of May, I was down to 91 kilos. Let me talk about the tech for a moment, because it really mattered. A lot of people think tech is just a distraction or a waste of money. And honestly, it can be if you use it wrong. But for me, it was essential. Here is why. One, accountability. The Apple Watch activity rings were a visual reminder every single day. Close them or don’t. No grey area. Two, convenience. Fitness Plus made working out frictionless. No commute to a gym. No changing into special clothes. I could start a workout on my TV in less than two minutes. That’s the key. If something takes 20 minutes to set up, you won’t do it when you’re tired after a long day. Three, data. My watch tracked everything. Heart rate, calories burned, pace, distance. And I could see my progress week over week. That data kept me motivated when I felt stuck. Four, I started using Strava. I posted every single workout publicly. And that meant people could see if I quit. Call it accountability, call it pressure, but it worked. I wasn’t going to disappear quietly. So I kept showing up. Now let me be clear. The tech didn’t do the work. It wasn’t magic. I still had to lace up and go outside. I still had to say no to cookies. But it removed friction and made it easier to take action. And when you’re busy, with kids, with work, with life, removing friction is everything. So I upgraded from an Apple Watch Series 10 to an Apple Watch Ultra. Why? Because I was swimming more, training longer, and I needed something that could keep up. The Ultra had better battery life, better GPS, and it felt like the right tool for what I was doing. But let’s be real. The watch didn’t make me faster. The app didn’t make me lose weight. What they did was make it easier to be consistent. And consistency is what changes your life. Not motivation, not willpower. Just showing up every single day and doing the thing. The tech was the scaffolding that held me accountable when I wanted to quit. Let me now talk about the summer. June, training for a half Ironman is not like training for a 10k. It’s structured, intense, and relentless. My brother built me a custom plan. Two run sessions a week, two bike sessions, two swim sessions, plus some cross-training like core, HIIT, or mobility. That’s six to eight sessions a week. Every session had a purpose. Easy days for aerobic base, tempo days for threshold, interval days for speed. And I followed it closely. I logged every workout in TrainingPeaks, comparing my heart rate data, pace, and perceived effort. And here is what I learned. Progress isn’t always visible on the scale. My weight was still going down, but slower. Because I was building muscle, especially in my legs and core. By the end of June, I was down to 89 kilos. That’s 11 kilos lost in six months. And for the first time in years, I felt strong. Not just thin, but actually fit. I could play with my daughters for hours. Run around, jump, chase them, wrestle. And I wasn’t tired. That was the real win, not the weight. But I wanted to talk about something I don’t see discussed often: the mental shift. Somewhere between April and June, I stopped seeing training as a chore. It became part of who I was. I wasn’t trying to lose weight anymore. I was training for something bigger. And that shift changed everything. I didn’t need motivation to workout because it wasn’t optional anymore. It was just what I did, like brushing my teeth or going to work. That’s the point where it stops being hard. You’re no longer fighting yourself. You’ve just become a different person. Now let me be honest about something. People love to talk about how tech changed their life. “Oh, I bought an Apple Watch and everything changed.” That’s not how it works. The Apple Watch didn’t make me lose weight. Fitness Plus didn’t make me fitter. The bike didn’t make me cycle 900 km. The technology helped. Yes, but it was just a tool. A good tool that removed friction and made it easier to take action when I was tired. But ultimately, I still had to do the work. The Apple Watch didn’t make me lose 12 kilos. I did by running 500 km, cycling 900 km, swimming 8 kilometers, working out three to four times a week, and saying no to cookies every single night. The tech’s role: it removed friction and made me accountable. The Apple Watch reminded me to move when I was lazy. Fitness Plus made workouts so convenient, I had no reason not to. Strava made my progress public, so I couldn’t hide. But I still had to show up and I still had to do the work. Tech is a tool for me, not magic, just a good tool that removes friction, that makes the work possible when you have a busy life. Everything was going great until it wasn’t. July 2025, I was training hard, really hard, running four times a week, cycling, swimming, doing Fitness Plus workouts, sometimes two workouts a day. I felt unstoppable, invincible, and that’s when my body said no. Plantar fasciitis: sharp pain in my heel. Every step hurt. I made the classic beginner mistake: too much, too fast, too soon. And then I made it worse. I didn’t rest. I thought it would go away if I just pushed through. It didn’t. It got worse. By August, I could barely run. Since mid-August, I tried to run 10 kilometers per week when I came just to maintain something. This was crushing. I had momentum and I was seeing progress and suddenly I couldn’t do the thing that had become my outlet, my therapy, my identity. But here is where the tech actually saved me. I couldn’t run but I could cycle. No impact. But even if it hurts a bit, swim. There is no impact. And do some low impact Fitness Plus workouts like yoga, core strength. My rings still closed most days, just differently. The weight didn’t come back because I stayed active. And you know what? Even though I couldn’t run, I noticed I was breathing better during cycling and swimming. My overall fitness was improving. And this is the main goal. The lesson here is: listen to your body before it forces you to listen. Rest is a part of training, not weakness. And if you get injured, it’s not over. You adapt. You find other ways. You keep going. So after 10 months, here is where I am. First run: 38 minutes for 5 km. Later, I ran a 10k race in 59 minutes. My average easy pace moved from 8 minutes 35 seconds per kilometer to 6 minutes 30 per kilometer. But the real changes aren’t numbers. I can play for hours with my daughters now without getting tired. I breathe easier. Walking and talking at the same time is not an issue anymore. And I have way more energy through the day. And I’m not done. I signed up for Ironman 70.3 in July 2026 in Les Sables d’Olonne in France. That’s a 1.9 km swim, 90 km bike, and 21 km run. Will I finish? To be honest, I really don’t know. The injury is still here and set me back. My swimming still needs work. I’ve got a long way to go. Physically, I’m still at 27% body fat, but I’m going to try. And here is why I’m telling you this. A year ago, I couldn’t walk and talk at the same time. And today, I’m training for an Ironman. If I can do this, you can do your thing. Whatever it is, maybe it’s not an Ironman, maybe it’s walking 10k steps a day, maybe it’s quitting sugar, maybe it’s closing a ring for a week straight. Start small, remove friction, and stay consistent. The tech helped, the data helped. But what really changed everything was deciding that I didn’t want to be that version of myself anymore. And making it so easy to take action that I had no excuses left. That’s my story. 10 months, 12 kilos, 500 kilometers, one injury, and a lot of lessons learned. If this video helped you or inspired you in any way, do me a favor, hit that like button. It helps more people find this story. And subscribe if you haven’t already. I post honest tech reviews and real life updates every week. Drop a comment and tell me what’s your goal, what you’re working towards. I read every comment and I will respond. All the gear I mentioned is linked in the description. Some are affiliate links, so it helps me to produce more content with no extra cost to you. And if you want to follow my training, I’m on Strava. Link in the description. Thanks for watching. I’ll see you in the next one. Now go close your rings.