9 weeks and counting - Alhamdulillah for the progress

Assalamu alaikum. I kept rewriting this story in my head so many times but could never get it right. I’m just putting it down now hoping it might motivate someone to start - it’s never too late to change habits, honestly. It all started around mid-October last year. I realised things hadn’t been right: I was constantly tired, couldn’t sleep properly or fall asleep, staying up late doom-scrolling or gaming when I should’ve been resting, falling behind at work, feeling overweight and unhappy with my body. This went on for months and I kept telling myself I needed to change but didn’t do anything. I finally booked an appointment with my psychologist - I hadn’t seen them in a while because life seemed okay on the surface. Long story short, I was diagnosed with mild depression. My mind felt broken, like I was stuck in a rut I couldn’t climb out of. I kept asking why this was happening now at 31, when it had never been a problem before. The psychologist explained there was a biological element - a chemical imbalance - but also pointed out lifestyle factors: sedentary days, junk food as the main diet, late-night binge eating, sugary drinks, staying up late watching shows or gaming, poor sleep, using IQOS, and drinking most weekends. All of that added up and wore me down, and I hadn’t made the decision to change despite wanting to. I was prescribed a mild antidepressant. I was hesitant at first, but after talking it over with my psychologist and GP (who knows my full medical history), I understood it better and decided to try it. My GP also noted my blood pressure was high and I was bordering on hypertension, so I had more reason to change things. On 31st October 2025 I signed up for a gym and went grocery shopping with my wife to pick healthier options for the fridge and pantry. She fully supported me and stood by every healthy choice I made, including joining the gym with me. I also had support from family and friends, which helped a lot. After 9 weeks of exercising 4–5 times a week and tracking calories (I used an app), Alhamdulillah I’ve lost 9.7 kg, dropped from 39% body fat to 34%, gained muscle mass, and quit smoking - I switched briefly to nicotine pouches for about two weeks and then stopped nicotine entirely. Mentally I feel much better too. Both my GP and psychologist are pleased with the progress, and so am I. I still drink on rare special occasions but in moderation - and I actually haven’t had a drink since 5th December 2025. I’m sharing this so someone out there knows that however low things feel, there’s a way out. Find your reason and let it drive you. Nine weeks into the change I’ve found balance. Life gets in the way sometimes, you might miss gym sessions, but try not to make excuses. You don’t have to always deny yourself treats, but learn moderation and recognise when enough is enough. Your body and mind will resist - that’s normal - but push through and you’ll thank yourself later. You can do it, and you will do it. JazākAllāhu khayr.