Today's entry explores a pattern I've noticed in my weight loss attempts and how the DRX framework's "5 Whys" technique helped me understand—and potentially solve—a recurring challenge.
Success often brings an unexpected challenge. This morning, as I reviewed my progress charts from previous efforts, I noticed a troubling pattern: whenever I see initial progress in my weight loss journey, I tend to ease up on my program. It's a self-sabotaging behavior that has plagued my previous attempts at transformation, and it raised an essential question: Why?
The "5 Whys" technique, a fundamental part of the DRX framework's deconstruction phase, helped me uncover at least one contributing root cause. Here's my thought process:
Why do I ease up when I see progress? Because I feel like I've earned a break.
Why do I feel I've earned a break? Because I see progress as something that deserves a reward.
Why do I see progress as deserving a reward? Because I'm viewing this as a temporary challenge rather than a lifestyle change.
Why am I viewing this as temporary? Because I'm focused on the end goal rather than the daily process.
Why am I focused on the end goal? Because I haven't broken down my larger goal into meaningful daily targets.
This systematic deconstruction revealed the real problem: my goals were incomplete. I was treating my 90-day challenge to lose 40 pounds as a single, monolithic target rather than a series of daily victories.
Breaking down to weekly targets (3.1 pounds, or a 10,850 calorie deficit) still missed the point. These outcome-based metrics perpetuated the same flawed thinking. I needed to shift entirely to process—a daily checklist of specific actions: logging food intake, hitting 10,000-20,000 steps, completing scheduled strength training (building from 3-4 sessions to 6 sessions weekly), tracking weight, maintaining this journal, and planning the next day. My new goal: keep the streak alive, maintain the chain of daily wins.
This insight extends beyond weight loss to any meaningful change. The 5 Whys technique revealed my true obstacles, different from what I first imagined. By reconstructing my approach to match how the brain works—craving small, regular victories over distant achievements—I created a system aligned with human psychology.
In this 90-day challenge, I measure success by my daily actions: completing the checklist, hitting the targets, maintaining the habits. Each completed day builds the bridge between who I am and who I choose to become.
Detailed Breakdown
90-Day Target
Starting weight: 287.5 lbs
Target weight: 247.5 lbs (40 lb reduction)
Timeline: 90 days (February 9th - May 9th, 2025)
Weekly Requirements
Weight loss: 3.1 lbs per week (40 lbs ÷ 13 weeks)
Calorie deficit: 10,850 calories per week (3,500 calories × 3.1 lbs)
Daily Requirements
Base Numbers
Total daily calorie deficit needed: 1,550 calories
Maintenance calories: 2,800 calories
Food intake target range: 2,000-2,600 calories
On Lifting Days
Calories from lifting: 350 calories
With 2,000 calorie intake: walk for 200 calories (4,500 steps)
With 2,600 calorie intake: walk for 800 calories (17,800 steps)
On Non-Lifting Days
With 2,000 calorie intake: walk for 550 calories (12,200 steps)
With 2,600 calorie intake: walk for 1,150 calories (25,600 steps)
Movement Standards
Minimum daily steps: 15,000 steps
Track and log all steps
Each step burns approximately 0.045 calories
Strength Training Schedule
Weeks 1-2: 3-4 sessions per week
Weeks 3-4: 4-5 sessions per week
Week 5+: 6 sessions per week
All sessions are 1 hour
Log every workout
Daily Checklist
Log all food intake
Hit daily step goal
Complete strength training (if scheduled)
Track weight
Log all activities
Review next day's plan before bed
Success Metrics
Daily: Complete all checklist items
Weekly: Hit 10,850 calorie deficit
Monthly: Average 3.1 lbs loss per week