My AI body: how an AI coach helped me go from 90 to 75 kilos

In the summer of 2025, I weighed about 90 kilos. A mountain hike had become a confrontation with my fitness. After swimming, I tired faster than I wanted to admit, and at the playground I increasingly watched my children from the sidelines. My goal was simple: I wanted to join in again.

I built a personal AI agent to help me do that. It combined a diary, regular measurements and a daily moment of accountability. Each day I recorded what I ate, which exercises I did, how I felt and what did or did not work. The agent looked for patterns and suggested one small next step. It was less a source of motivation than a feedback system that made my behavior visible.

The first advice was almost boring: make portions measurable, walk gently for ten minutes and report how my body responded. Only after a pain-free update did ten minutes become fifteen, then twenty, twenty-five and thirty. That gradual approach mattered. The plan did not begin with an ambitious target; it began with something small enough to repeat and honest enough to evaluate.

Later, I added short home workouts using body weight, a kettlebell, an adjustable dumbbell and a resistance band. Most sessions lasted fifteen to twenty minutes. On busy days I split them into blocks of one or two minutes. That kept an imperfect day from becoming a lost day.

After roughly five to six months, I weighed about 75 kilos. More than a year after starting, my weight still moves between 74 and 75 kilos. More importantly, I am stronger, can take long walks again and play with my children instead of standing aside.

What made the difference was a consistent process: record what really happened, take the smallest feasible step, report back, adapt and restart. This loop changed my behavior. My main AI lesson is therefore not about discovering a perfect prompt. The useful part was returning every day with new information and allowing the plan to change. AI was the structure around my decisions; I still had to take each walk, complete each exercise and come back honestly. This is one person's experience, not medical advice, and health or weight changes deserve professional guidance when needed.