If you’ve ever worked hard to lose weight but felt like the results weren’t matching the effort — this episode is for you.

After coaching over 1,000 people through the 10 Week Transformation, I’ve seen every mindset, every mistake, and every myth that holds people back from fat loss success. And today, I’m breaking down six things I wish every person knew before starting a weight loss journey.

These six truths will give you both a better strategy and a more realistic mindset, so you stop spinning your wheels and finally start seeing the scale move in the direction you want — sustainably.

Let’s dive in.

1. Weight Loss Isn’t King

If your only measure of success is the number on the scale, you’re setting yourself up for frustration.

Your body weight is not a complete reflection of your health. It doesn’t define your character, your discipline, or your worth. It’s not a measure of your value as a person or whether you’re "doing it right."

Yes, fat loss can be a meaningful goal for your health. But it should never be your only goal. When weight loss is the only thing you care about, you’re more likely to feel like a failure when the scale doesn’t move — even when you're making huge improvements in your habits, your energy, and your consistency.

So remember: weight loss is part of the journey, not the whole thing.

2. Half a Pound to Two Pounds Per Week Is the Goal

Here’s a truth nobody talks about: weight loss shouldn’t be rapid.

If you're losing more than 2 pounds per week consistently, you're probably losing muscle and water — not just fat. And that can mess with your metabolism and set you back long-term.

The sweet spot is 0.5 to 2 pounds per week, on average. Not every week. Not linearly. Just over time.

Some weeks you might lose a pound. Other weeks it might be half a pound or none at all. And that’s totally normal.

Progress takes patience. Especially sustainable progress.

3. It’s Not All About Cardio

This one’s a myth we have to bust.

People often think:

Sweat = fat loss.
Cardio = the key.

But sweating just means you lost water weight — not body fat. And cardio alone isn’t the most efficient fat loss tool.

Yes, cardio is important. But strength training and nutrition carry more weight (pun intended) when it comes to lasting fat loss. You can’t out-cardio a bad diet, and you can’t afford to lose muscle in the process.

Think beyond the treadmill.

4. It’s Harder Than You Think (And That’s Okay)

Most people think they’re doing "pretty well" with their habits — until they take a closer look.

Snacking here. Stress eating there. A few more drinks than planned. Some missed workouts.

It all adds up.

Fat loss requires a level of consistency and awareness that’s higher than most people realize. You’ve got to be good — not just for a few days, but for a few solid weeks.

In the 10WT, I don’t let clients tweak anything unless they’ve had four great weeks in a row. That’s what real consistency looks like. And that’s when real results start showing up.

5. It Gets Harder the Leaner You Get

This is a reality most people don’t prepare for.

The leaner you are, the slower your fat loss will be — and the more precise your execution has to become.

If you’re just starting out, you can lose weight with A-minus execution and still get decent results.

But if you’re already lean and trying to drop that last few pounds? You need A+ weeks back to back. No margin for error. Your body doesn’t want to give up those last few pounds — so you’ve got to be sharp.

6. Focus on the Process, Not Just the Goal

Set the goal. Pick the number. Choose the deadline. And then?

Let it go.

Don’t obsess over the outcome — obsess over the daily actions that will get you there.

In the 10WT, we dial it down to 2–3 weekly action items. Things like:

16 healthy meals per week

4 workouts

10,000 steps per day

Then it becomes simple:

Execute. Track. Repeat.
Week by week. Day by day.

When you focus on process, results happen almost like a side effect.

Final Thoughts

Let’s be honest — there’s a lot of noise out there about weight loss. But these six truths? These are the things that actually make the difference between spinning your wheels and seeing sustainable results.

Remember:

Weight loss isn’t king

Aim for 0.5–2 lbs/week on average

It’s not all about cardio

It’s harder than you think

It gets harder the leaner you are

Focus on the process

If you’re serious about taking your health and your habits to the next level, join us at the Best You Retreat in January 2026. You’ll leave with more clarity, more momentum, and a plan to kick 2026 off with fire. Find more info here: https://nickcarrier.com/bestyouretreat