You've been losing weight steadily for months, and suddenly... nothing. The scale won't budge. This is the dreaded plateau.
Why It Happens
As you lose weight, your body burns fewer calories because there is "less of you" to maintain. Your Basal Metabolic Rate (BMR) drops. If you haven't adjusted your calorie intake to match your new weight, you might no longer be in a deficit.
Solution 1: Recalculate Your Numbers
Go back to our calculator with your current weight, not your starting weight. You likely need to lower your intake slightly.
Solution 2: Take a Diet Break
Sometimes, your body is just stressed. Eating at maintenance calories for 1-2 weeks can help reset your hormones (leptin and ghrelin) and reduce cortisol/water retention, often leading to a "whoosh" of weight loss when you return to the deficit.
Solution 3: Move More (Non-Exercise)
NEAT (Non-Exercise Activity Thermogenesis) often drops when we diet because we subconsciously move less to save energy. Make a conscious effort to stand up more, pace while on the phone, or take the stairs.