Difficulty losing fat almost always stems from a lack of a true caloric deficit; daily weight fluctuations are normal and should not lead to giving up.

noli's read

The principle of a caloric deficit as the primary driver of fat loss is firmly established by thermodynamics and confirmed by numerous meta-analyses (e.g., Johnston et al., JAMA, 2014), which show that weight loss depends on overall energy intake. The concept of underestimating caloric intake is also supported by observational studies (e.g., Lichtman et al., NEJM, 1992), confirming that individuals tend to underestimate their actual calories. The creator correctly emphasizes that body weight is influenced by factors unrelated to fat (water, sodium, stress), which is a well-documented physiological fact. The explanation regarding body recomposition (simultaneous muscle gain and fat loss) is validated by scientific literature in beginners. What is sometimes exaggerated in this type of discourse is the simplicity of implementation: while the mechanism is simple, maintaining the deficit over the long term is complex due to hormonal hunger regulation. The advice to track trends over the long term rather than daily weight is a prudent and effective recommendation for avoiding cognitive biases.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009