Dear girls, you often ask me why your weight doesn’t seem to change after just a few days of training. I understand the frustration, especially when you feel motivated and committed, only to see the same number on the scale. But this is exactly why I want to repeat an important point: do not make the scale your main goal or your main source of evaluation. It simply does not reflect what is truly happening inside your body.

When we begin working out, our muscles experience something completely normal and expected. A new training routine puts stress on the muscle fibers, causing tiny micro-tears and mild inflammation. This is the natural process behind muscle growth and strengthening. However, these early stages can cause your body to retain a little more water as it works on repairing the tissue. Because of this, your weight might stay the same or even slightly increase. It’s not a sign of failure; it’s a sign that your body is working.

After some time of consistent training, your muscles begin to adapt. They gain tone, strength, and shape. Even if you do not lift heavy weights, you are still building and sculpting your muscles. And when muscle tissue grows, it is denser than fat, meaning it takes up less space but weighs more. That’s why relying solely on the scale is misleading. You might weigh the same, but your silhouette, posture, and proportions are already changing.

Instead of obsessing over numbers, look in the mirror and pay attention to how your body feels. Notice the definition, the improved energy, the way your clothes fit differently. These are the markers that truly matter.

If your goal is to reduce body fat, remember that the foundation is simple: your caloric intake should be slightly lower than your expenditure. But this does not mean strict dieting or depriving yourself. Focus on balanced nutrition, prioritize whole foods, increase your daily activity, and incorporate cardio, strength training, or even long walks. Consistency will bring results, but nothing changes overnight. Your body needs time to adapt, heal, and transform.

So let go of the scale-centered mindset. Put your health above everything, stay patient, and build habits that support your well-being. Progress comes to those who enjoy the process and treat their bodies with respect.