She dropped 30 kg naturally after trying every fad. Now a fitness coach, she shares 3 hard truths about weight loss

Losing weight is rarely simple, and the journey requires patience, persistence, and self-compassion. A woman turned fitness coach by the social media name healthkols, who lost 30 kilograms naturally by eating fewer calories, is now helping others navigate their own fitness paths. In a clip she posted on Instagram and TikTok, she shared three “harsh realities” she wishes she had known before starting her weight loss journey, offering guidance for those hoping to shed pounds sustainably.

Don’t Wait for Motivation
Her top advice is clear: stop waiting for inspiration to strike. “Starting a fitness journey is often not fun. Changing daily habits kind of sucks,” she explained. She emphasized that small, gradual changes make the process manageable, whether it’s swapping whole milk for almond milk or parking a little further away while shopping. Over time, these micro-adjustments can snowball into meaningful progress.

Effort Determines Results
The second reality she highlighted is the danger of unrealistic comparisons. Social media influencers appear effortlessly fit, but for many, maintaining such physiques is a full-time job. She cautioned against setting unattainable goals, saying, “Stop putting your expectations so high when you’re not willing to put in the effort to get there.” Realistic targets, like celebrating a 10–20 kilogram loss, can be far more motivating and achievable.

Calories Still Count
Finally, she stressed that no workout routine will offset a poor diet. A consistent calorie deficit—consuming fewer calories than you burn—is essential. “You can do keto or intermittent fasting, but if you’re not in a caloric deficit, you won’t lose weight,” she said. Her own success came from enjoying the foods she loved while maintaining that deficit, proving that sustainable weight loss does not require extreme dieting.

Her message is both practical and empowering: start small, set achievable goals, and understand the fundamentals of calories. By embracing these principles, anyone can work toward healthier, sustainable weight loss without falling for every fad in the wellness world.