Is it better to exercise every day, or is a rest day absolutely necessary?

I’ve set up a workout routine lately and am trying to stick to it, but I’m debating whether I should do it every day or if I absolutely need to take rest days in between.

At first, I was so motivated that I wanted to do it every day, but people around me say that rest days are essential for muscle recovery. However, I'm actually more worried that if I take a day off, the momentum will be broken and I'll end up stopping altogether…

Especially if the goal is weight loss, I feel like doing it every day might be more effective, but on the other hand, I'm confused because I've heard that if you overdo it, your body might swell or you won't lose weight.

I'm curious how those of you who consistently work out at the gym or at home set up your routines.

I would like to know how many times a week you exercise, whether you take a complete rest on your days off or move around at least lightly, and what changes you experienced in your body or weight when doing so.

It would be really helpful if those of you who have maintained your exercise routine for a long time could share your tips or the methods that helped you keep it going. 🙏