5 Truths About Losing Weight Nobody Tells You

But you need to hear them.

I’ve wanted to lose weight for quite some time now. I’ve been flirting with the idea of going to the gym, working out since 2021, and I finally started doing it in January 2025.

Since then, I lost almost 15 kilograms and about 5–6% in body fat.

And before you think this is another success story with no difficulties, wrong! It’s not easy. But it will become simple if you understand how it works.

So here are 5 truths about losing weight that nobody tells you.

1 — Use the Scale for Trends, not Validation

You go to the gym, you start dieting — next thing you do? Step on a scale and check your weight every once in a while.

Sure, I’d do that too.

In the first week, you see a very fast decrease in weight on the scale. Maybe up to 2 kgs.

After that week, it stagnates. It gets harder to see your efforts working out on the scale. Why’s that?

Well, in the first week, you lose a lot of water, and you see that on the scale.

On average, 1kg of fat is around 7700 kcals. So realistically, you have not lost 2kgs of fat in that first week — it’s mostly water that’s still in your body and you get rid of by dropping the carbs.

That’s the first week.

It doesn’t necessarily get easier. But if you understand how it works, you can deal with it. Mentally.

The point of losing weight is that the trend of your body weight is going down over a longer period of time. So that would mean comparing your average weight of month 1 to month 2 and so on.

If the average weight loss is around 0.5–1kg, you’re doing a good job. Even though your scale could say you haven’t lost weight (that's mostly water or other stuff in your body).

So use the scale for trends, not validation. Then use your trends for validation.

2 — You Will Be Motivated, Then You Need Discipline

First weeks, you’re easily motivated: your weight is dropping, you’re booking results in the gym, and it’s all great — but then your progress stagnates and you lose motivation.

That’s normal, I guess.

But when you’re no longer naturally motivated because things aren’t as easy as in the beginning, it’s all discipline.

Especially on the harder days when you don’t want to go to the gym or eat something unhealthy. Most people quit in this phase and get back to their starting weight.

You must get through this.

It’s about building a habit, changing your lifestyle. That takes a while. Around 66 days to build a new habit.

There was a period in my weight loss journey where I couldn’t break through the 77–78 kgs.

That really demotivated me. But I kept going, a little bit slower than I wanted, but still managed to get through.

Now I’m at 72 kgs and still going.

3 — You Can’t Beat a Bad Diet With Working Out

You can lift, run, and sweat — but if you’re overeating, the scale won’t change.

The truth is, it’s easier to not eat 500 calories than to burn them.

One croissant? That’s 300–400 calories. I did 4 a day at one point.

You’d need around 45 minutes of running to cancel only one out. And let’s be honest — most people won’t do that run after eating 4 croissants.

So it started with tracking my food. Once I started tracking what I ate — even just casually — everything changed.

I realized I was eating way more than I thought, especially in the evenings — small things add up.

None of it is really bad, but all of it counts.

Working out is good, don’t get me wrong, it’s the best way to lose weight and build muscle at the same time. But losing fat starts with what you put in your mouth.

4 — You Can Still Eat Your Snacks

I tried to lose weight a couple of times in the past, but those attempts didn’t work out.

I’ll tell you why.

Whenever I decide that I want something, I can be quite radical. I ban every bad food out of my life… for 2 days.

Because you can’t force yourself to change your entire lifestyle in such a short time.

The goal isn’t to be perfect, but to be consistent.

And you need balance. Snacks aren’t the problem. It’s the all-or-nothing mindset that sets you up to fail.

Now? I eat some crisps almost every day. Sometimes a piece of chocolate. And every once in a while, a pizza.

The trick? I plan for it.

I stay within my calorie target and make room for the things I enjoy, without guilt.

That works.

5 – Progress Won’t Always Be Visible, But It’s Happening

As I told you before about the scale, progress won’t be visible all the time. Just like watching yourself in the mirror.

You’ll feel like nothing is working.

You’re eating right, hitting your workouts, drinking water, getting sleep, and yet the scale remains the same.

It happened to me.

I started questioning the entire plan.

But instead of quitting, I stayed consistent, and a week later, my weight dropped by almost 1.5 kg overnight. My waist looked tighter. Clothes fit better.

It was like the progress had been loading in the background, then suddenly appeared.

Because that is how it works sometimes. Fat loss isn’t linear — it’s a combination of trends.

You need to give your body some time to process your hard work.

Don’t give up.

Final Thoughts — The Truth Is Simple, Not Easy

That’s a lot of truth!

Losing weight doesn’t require a perfect approach.

Just some patience, consistency, and love for yourself. The truth is simple — burn more than you eat, move your body, and stay consistent. But that doesn’t make it easy.

There will be setbacks, boring days, cravings, social pressure, and doubt.

And that’s all part of it.

Just don’t quit.