Plateau: progress has stalled

Plateaus are normal. Check:

1. Is your tracking accurate? Weigh and log food for 1–2 weeks — oil, drinks and snacks often go uncounted.
2. Maintenance drops as you lose weight — adjust calories by another 100–200 kcal.
3. Activity: have your steps dropped?
4. Sleep and stress — they hold water and hide progress.
5. Training: are load, reps or volume going up gradually?

Track more than the scale: waist, photos and strength — you may be gaining muscle while losing fat.