Fleur and Phoebe Here’s the truth: Losing weight isn’t complicated, but that doesn’t mean it’s easy. Between confusing advice, diet trends, and contradicting opinions, it’s no wonder people feel stuck.
So let’s take a step back from the hype. These are the simple, grounded facts that actually make a difference.
1. Weight loss starts in your head, not your stomach
Most of the process is mental. If you’re constantly restarting your diet, beating yourself up after eating, or viewing exercise as punishment, there’s some mindset work to do first.
Sustainable change happens when your thinking shifts. When you stop obsessing over perfection and start building better habits, the weight starts to shift too.
2. Carbs aren’t the enemy – understanding them is what matters
Carbohydrates are not the reason people gain weight. Excess calories, stress, sleep issues, and emotional eating are more often the cause. But carbs get blamed because cutting them tends to show quick results. That doesn’t mean it’s the healthiest move in the long term.
- Simple carbs – Sugary drinks, cakes, white bread – these digest quickly, spike blood sugar, and leave you hungrier.
- Complex carbs – Like oats, brown rice, and samp – take longer to break down, keep you fuller, and give you stable energy.
Samp, a South African favourite, is a perfect example of a complex carb done right. High in fibre, low in fat, and filling. Just go easy on the portion sizes, and it can absolutely fit into a healthy eating plan. Want more on that? There’s a great breakdown on kariencsn.co.za that dives into it further.
3. You don’t need to eat less, you need to eat better
Starving yourself slows your metabolism, messes with your energy, and usually backfires. Instead, focus on foods that give you more value for fewer calories.
- Meals with volume (soups, salads, stir-fries)
- Lean protein (chicken, eggs, lentils, beans)
- High-fibre carbs (whole grains, vegetables)
Eat enough to stay satisfied — not stuffed, not starving. Your body will respond better, and you’ll avoid the binge–restrict cycle.
4. Exercise isn’t a fix, it’s a support
You can’t out-train a poor diet. That said, regular movement is still one of the best things you can do for your mood, your energy, your strength, and yes, your metabolism.
But it doesn’t need to be intense. Walking counts. Stretching counts. Dancing in your living room counts. The key is: move daily, do what you enjoy, and make it a habit.
5. You won’t gain fat from one meal or lose it from one workout
This is about consistency, not isolated moments. Weight gain and loss happen over time. One “bad” meal doesn’t ruin your week. One “perfect” gym session doesn’t erase months of inactivity.
It’s what you do most of the time that matters. When you stop obsessing over being perfect, it gets a lot easier to stay on track.
6. Fad diets work fast, then fail hard
Cutting entire food groups or surviving on shakes might show results quickly… but they don’t teach you how to eat normally. So when the diet ends, the weight usually comes back.
The better approach? Make small, consistent changes that you can actually live with. Learn what makes you feel good. Build meals that fuel you. Keep things flexible so it fits into real life.
7. Where you lose fat first is not up to you
Hoping to drop belly fat first? Your body doesn’t take requests. Fat loss is a full-body process, and the order depends on your genetics.
What is in your control is building muscle through strength training. This changes how your body looks, even if the scale doesn’t budge. Plus, the more muscle you have, the more calories you burn, even while resting.
8. Your progress won’t always show up on the scale
Some days you’ll feel lighter, but the number won’t move. Other days, you’ll feel bloated even after doing everything “right.” That’s normal. Weight can fluctuate based on water, hormones, food volume, and stress.
So don’t obsess over it. Track other things too:
- How your clothes fit
- Your energy levels
- Sleep quality
- Strength or fitness gains
The scale is just one piece of the puzzle.
Keep It Real, Keep It Moving
There’s no single “right way” to lose weight. But there are a few things that will always work:
- Be consistent more than you’re perfect
- Make smart swaps, not extreme cuts
- Move your body because you can, not because you “have to”
- Keep it sustainable — and give it time
You don’t need to follow every trend or cut every carb. You just need to focus on habits that actually support your body and goals.
