When starting to change their physique, many people often ask me a very familiar question:
“What weight is ideal?”
They look for a specific number on the scale.
Or compare themselves to a point in the past: before their wedding, before having children, or during their school years.
But very few people stop to ask themselves something more important: How do I want to look in the mirror every day?
Because sometimes, what you’re pursuing isn’t weight loss, but the feeling of confidence when you see yourself.
Does the number on the scale really matter?
Weight tells us the total body mass at a given time.
But it doesn’t tell us what makes up that number: how much is fat, how much is muscle, and how much is just water.
Therefore, during a body transformation, a stagnant (or even increasing) weight doesn’t necessarily mean you’re on the wrong track.
Especially in the early stages, when your body is starting to adapt to a new diet and exercise routine, the number on the scale is usually the slowest to change.
Weight loss and fat loss are not the same
What is weight loss?
Weight loss is simply making your body lighter.
This loss can come from water loss, muscle loss, or fat loss, and not all types of loss result in a better physique.
Fat loss is what makes the difference
Losing fat, especially around the waist, is what makes the body look leaner, more defined, and improves health over time.
High body fat percentage is associated with many health risks, so the long-term goal should be less fat, not just lighter weight.
The number on the scale doesn’t tell the whole story.
The scale only tells you how much your body weighs at a given moment.
It doesn’t distinguish between fat, muscle, and water.
Therefore, when your weight doesn’t decrease (or even increases slightly), it doesn’t necessarily mean your body is getting worse. Often, it’s just a sign that your body is adjusting and adapting from the inside.
Weight loss doesn’t necessarily mean looking better
When weight decreases but body shape doesn’t change
You can be lighter but look tired and less toned.
This often happens when the body loses water or muscle mass, not fat.
That’s why some people lose weight very quickly on the scale, but don’t see a noticeable change in the mirror.
When body shape changes even without weight loss
Conversely, when you lose fat and retain muscle, your body starts to look slimmer.
Clothes fit looser. Your contours are more defined.
And the feeling in your body is different, even though the number on the scale remains almost unchanged.
What really creates a good physique?
A good physique doesn’t come from eating less at all costs, but from how your body is properly nourished and exercised.
1. Calorie deficit is the foundation, not the punishment.
To lose fat, your body needs to be in a calorie deficit. But this deficit needs to be mild enough so you still have the energy to live, work, and exercise.
Dramatic weight loss can lead to rapid weight loss, but often comes with muscle loss and exhaustion.
2. Muscle is what keeps your body in shape.
Muscle doesn’t make you “bigger” as many people worry.
On the contrary, muscle provides structure to your physique, making your body look more toned and lean.
Strength training, therefore, isn’t about changing the number on the scale, but about changing your body shape.
In short, the number on the scale is just data. It’s not a measure of your body’s worth.
It doesn’t reflect how slimmer you look, how healthier you are, or how good you feel in your own body.
If your goal is to look better, let the scale play its proper role: a reference tool, not a judge.
After all, a beautiful physique doesn’t come from losing weight every day, but from a well-nourished body, proper exercise, and sustainable changes, even if the number on the scale doesn’t reflect that.
