what i wish i knew BEFORE losing weight

Key wellness / weight-loss strategies & takeaways (with self-care + productivity tips)

• Expect weight loss to fluctuate (not linear)

  • Weight changes can reflect water retention and hormonal cycles (e.g., different days of the month).
  • Don’t judge progress from day-to-day scale readings.

• Track progress the right way

  • Take progress photos/videos at the same time each month to get a more accurate picture.
  • Consider that scales can mislead due to temporary changes (carbs/salt, cycle-related water retention).

• Be careful with calorie-deficit intensity

  • Faster isn’t always better.
  • Extremely low calories can backfire if they’re hard to sustain and lead to binge/restricted eating cycles.
  • Aim for a deficit that’s moderate and sustainable.

• Prioritize muscle preservation (for a toned look)

  • Cutting too hard increases the risk of losing muscle, which makes it harder to look slim and sculpted.
  • Training + nutrition should work together to preserve strength.
  • Strategy mentioned: keep enough calories to maintain gym performance, e.g., maintain the weights you can lift (like glute bridges) so you don’t crash strength.

• Separate “fat loss” from “body building”

  • A first phase of weight loss may leave you thinner but with less muscle/shape.
  • To build a toned physique, transition into a muscle-building phase (eat enough to grow).
  • The message: best transformations often include phases of:
    • fat loss (deficit)
    • muscle gain (building)

• Don’t overdo cardio machines

  • Long stepper sessions aren’t required for results.
  • She shifted from lots of cardio to cardio twice per week (still consistent, but not excessive).

• Build consistency until it becomes automatic

  • Consistency matters more than perfection.
  • If you can’t do the full workout: do something (e.g., fewer exercises, shorter cardio, or steps).
  • Avoid skipping so long that it becomes harder to restart (“one day off” can spiral).

• Train with enough intensity to create change

  • Eventually you must give your body a reason to adapt—more than just “following the plan.”
  • Use fatigue as feedback:
    • If you don’t feel worked by rep 8 of “3 sets of 8,” it may have been more like a warm-up than real training.
  • She describes how to push through hard sets and reframes discomfort as the stimulus for growth.

• Use practical “mindset tools” during hard work

  • Music can help you push through tough sets (she cites Michael Jackson’s “Wanna Be Startin’ Somethin’” as an example).

• Make your diet sustainable and enjoyable

  • She emphasizes that enjoying your food helps adherence.
  • Diet shouldn’t feel like pure deprivation.

Presenters / sources

• Jada (channel host; “where we eat brightly, move consciously, and take action”)