One year. One decision. 110 pounds later. Grant Small’s weight loss journey is about rebuilding habits, not chasing shortcuts.
For Grant, the moment that started his weight loss journey wasn’t dramatic. It came during a family birthday celebration, when a single photo forced him to take an honest look at himself.
“It was actually about this time last year,” Small said. “We did a picture, and I looked horrible. I just didn’t like the way it looked.”
The photo that changed everything. After seeing this image, Grant Small decided it was time to commit to lasting change.
At the time, Grant was carrying more than extra weight. After college, isolation during COVID, working nights, and unhealthy routines had slowly piled up. “There was a mental health thing going on with it,” he said. “Eventually I was just like, all right, we’re done. We’re done being like this.”
That decision marked the start of a full lifestyle reset—one built around three key changes: a new diet, a consistent daily routine, and a commitment to regular exercise.
Grant knew from experience that trying to lose weight on his own hadn’t worked. This time, he chose a different approach by going to a weight loss clinic for guidance and accountability.
“I tried doing it on my own before and had not had any success,” he said. “I’ve always been a believer—just tell me what I need to do and I’ll do it.”
The clinic helped establish structure, regular check-ins, and clear expectations. Weight loss medication was part of the process early on, but Grant is careful to explain how he views it.
“I don’t attribute that to my weight loss at all,” he said. “I used it more as an appetite suppressant. Weight loss was because I did the work.”
One of the biggest shifts in Grant’s weight loss journey was learning how to think differently about food.
“The big thing was retraining myself how to think about food,” Grant said. “Now it’s fuel. I eat what I need to get me to my next meal and that’s enough.”
Exercise became the third pillar—even though it’s not something Grant enjoys.
“I hate running,” he said. “I don’t enjoy the running part. I never will.”
Still, Grant works out six days a week. He’s often at the gym by 5 a.m., running there, lifting weights, and building his day around movement. When he first started, the run took nearly 40 minutes. Today, it takes about 15.
“I feel weird if I don’t go,” Grant said. “Once I find a routine that works, I’m pretty stringent about it.”
The physical results were significant. Grant lost 12 pounds in his first week and averaged four to five pounds per week for months.
But the most meaningful changes weren’t just physical.
“I broke my back in high school,” Grant said. “I’ve had back pain for the past 12 years. Back pain is gone. Like completely gone.”
“I like the way I look now,” he added. “Which is the first time in a long time I’ve been able to say that.”
With that confidence came a more social version of himself. Grant says he’s more comfortable meeting people and putting himself out there. After being single for a long time, he’s now in a relationship—something he never expected a year ago.
“The biggest change hasn’t been physical—it’s been mental,” he said.
Nearly a year after starting, Grant has lost 110 pounds. But he doesn’t see it as a finish line.
“110 pounds,” he said. “It’s kind of wild.”
What matters now is maintaining the habits that got him here—protecting the routine, staying consistent, and continuing to build a healthy lifestyle that lasts.
Grant isn’t chasing another transformation. He’s found a new normal.
And this time, it’s built to last.
