I didn't lose weight after a month of hard work. I'm still glad I didn't quit.

To start with the conclusion, even if you have a month where your weight barely drops, there is no need to quit your diet there.

This is because you cannot judge whether your efforts were a success or a failure based solely on this month's numbers.

I started my diet on June 11, 2025, at 108.8kg. For the first six months or so, my weight dropped little by little, and by December 2025, I had reached the low 90kg range.

"If things keep going like this, I might be able to get into the 80kg range soon."

I welcomed January 2026 with that expectation. However, things did not progress as I had thought.

On January 4th, I was 90.8kg. From there, it dropped little by little to 90.6kg, 90.3kg, and 90.0kg, and by January 11th, I was 89.4kg.

Finally, the 80kg range.

When I saw the number "89.4" on the scale, I was truly happy. Breaking out of the 90kg range felt like a major step forward.

However, after that, it fluctuated between 89.8kg and 89.5kg. On January 28th, it was 90.4kg, on the 30th it was 90.5kg, and on the 31st it was 90.2kg.

The beginning of the month was 90.8kg, and the end of the month was 90.2kg.

After continuing for about a month, I had only lost 0.6kg.

Moreover, even though I had once dropped to 89.4kg, I ended up back in the 90kg range.

Honestly, I was quite depressed at the time.

I finally made it into the 80kg range, only to go back again.

When I first started my diet, I thought, "If I work hard, my weight will drop a little every week."

I was mindful of how much I ate. I walked more than before. I had more days where I didn't overeat.

Yet, when I stepped on the scale, it was higher than the last time.

"Maybe I won't lose any more weight with my current method."

"Is this my limit?"

"If working hard doesn't change anything, shouldn't I just eat what I like?"

I even thought things like that.

What was especially painful was that I had seen 89.4kg once.

If I had been in the 90kg range from the start, I might have been able to think, "I'm just in a bit of a plateau." However, when you go back from a number you once achieved, it feels like your efforts have been undone.

From 89.4kg to 90.5kg.

Looking only at the numbers, I gained 1.1kg.

I almost thought, "I got fat again" or "I failed."

If it were the old me, I think I would have given up right there.

Using the fact that my weight didn't drop as an excuse to lose focus on my diet, thinking "I gained weight anyway," and overeating. And then, I would stop stepping on the scale.

I would have ended the diet itself because of just a few days of weight gain.

Not losing weight is different from not making any progress.

Even so, this time, I didn't quit completely.

It's not that I ate perfectly every day, nor did I suddenly increase my exercise.

On days I overate, I made my next meal a little lighter. The day after eating out, I returned to my usual diet. On days I couldn't exercise, I walked a little more while commuting to university or my part-time job.

I just continued doing what I could.

When your weight doesn't drop, it's easy to think, "My current method is meaningless." However, weight also changes due to the weight of the food you've eaten, water retention, salt intake, and bowel movements.

Just because it's higher than yesterday doesn't mean all your efforts up until yesterday have turned into fat.

Even so, when the number appears on the scale, I forget such obvious things.

That's why I decided to look at a longer period rather than the daily numbers.

Not "Did I lose weight this week?" but "Am I still continuing this a few months from now?"

Not "Did I lose more than yesterday?" but "Have I not completely quit my diet?"

I changed the criteria for judgment.

If I had quit during that one month, there would have been no subsequent numbers.

My weight at the end of January was 90.2kg.

However, as a result of continuing from there, I reached 88.1kg by the end of February. 86.6kg at the end of March, 85.3kg at the end of April, and 83.0kg at the end of May. And by the end of June, it had dropped to 80.2kg.

Looking at it from 90.2kg at the end of January, I lost 10kg in five months.

From 108.8kg on June 11, 2025, that means I lost over 28kg in about a year.

Of course, it didn't drop cleanly every day after that either.

On June 18th, I was 81.3kg, but the next day, the 19th, I was 81.4kg. After dropping to 80.7kg on the 23rd, I went back to 81.0kg on the 24th and 25th.

There were days when it dropped, and days when it increased.

Even so, looking at it over a long period, my weight is definitely going down.

If I had quit in January saying, "I didn't lose weight after working hard for a month, so it's impossible," there would have been no 88kg range in February, no 86kg range in March, and no 80kg range in June.

Maybe I wasn't plateauing back then, but was just in the middle of the process before the next drop.

Things I didn't do while I was plateauing

When your weight doesn't drop, you want to start doing something special.

Eat even less. Suddenly exercise for long hours. Forbid yourself from eating everything you like.

However, if you rush and add strict rules, your mind will reach its limit before your weight does.

So, I did not do the following:

* Skipping meals entirely
* Doing intense exercise every day
* Blaming myself the day after I gained weight
* Giving up on everything because of one overeating episode
* Trying to get results in a short period

Instead, I prioritized "not making things worse and returning to my normal life."

When you are plateauing, sometimes it is more important not to go backward than to move forward.

Because I continued even during the time it wasn't dropping, I think I was able to ride the wave when my weight started moving again.

Note that for my weight loss, in addition to reviewing my diet and daily activities, I am using Mounjaro under a doctor's supervision. I started at 2.5mg on June 11, 2025, and changed the dosage while consulting with my doctor. I changed to 10mg on February 11, 2026.

Therefore, I do not intend to present this weight change as the result of lifestyle habits alone. Also, since there are individual differences in the effects of the medication and how weight is lost, you must always consult a doctor regarding use and dosage changes.

However, even with Mounjaro, my weight did not drop in a straight line. There were plateaus and increases, and each time I felt anxious, wondering, "Will it not drop anymore?"

Regardless of whether you are using medication or not, I feel that how you face periods when the numbers don't move is important for continuing a diet.

The month I didn't lose weight wasn't a waste either

In dieting, only the months when you lose weight look like a success.

However, what is truly important might be that you didn't quit during the months you didn't lose weight.

In January, I didn't look like I was getting much closer to my goal. I had dropped to 89.4kg once, but at the end of the month, I was 90.2kg. If you only take the records, it's "a month where I barely lost any weight."

Even so, that month was not a waste.

Returning to normal even after overeating. Not throwing everything away even when seeing an increased number. Leaving only what you can do even when you can't see results.

In that month, I learned little by little not just "how to lose weight," but "how not to quit when it doesn't drop."

If you are struggling now because your weight isn't changing, please don't decide that your diet is a failure based only on this month.

It's okay if there are days when you've gained weight. Even if it looks like you're plateauing, the accumulation of your efforts so far hasn't disappeared.

Dieting is not something that only succeeds for people who can get results every single month.

I think that people who don't quit completely even in months when there are no results, and who can connect to the next day, are the ones who move forward little by little.

I worked hard for a month, but barely lost any weight.

Even so, I am truly glad I didn't quit back then.

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