Why is my weight stuck even though I’m doing everything “right”?

Super common — and it doesn’t mean you’re doing anything wrong 😉 Here are the usual suspects behind a plateau:

• Water weight, not fat 💧: workouts, salty meals, stress, and (for many) menstrual cycle phases can make you hold water. The scale lies… temporarily.
• More muscle / recomposition 💪: you can lose fat and gain a bit of muscle, so weight stays similar while your body changes.
• “Invisible” calories 🍽️: portions creep up, and little things (oils, sauces, nuts, fancy coffees, bites/tastes) add up fast.
• Less daily movement (NEAT) 🚶: you may move less outside workouts when tired, which can erase your deficit.
• Sleep + stress 😴: poor sleep and high stress can increase hunger and water retention.
• Your needs dropped as you lost weight 📉: what used to be a deficit can become maintenance.

What to do (no panic):

1) Give it 7–14 days and track the weekly average, not one weigh-in.

2) Add measurements (waist/hips) + progress photos every 2 weeks.

3) If our app tracks calories/macros — log 3–7 days very honestly: weigh foods, include oils, sauces, and drinks.

4) Check steps: try +1–2k steps/day.

5) Keep protein steady (rough guide: 1.6–2.2 g/kg body weight) and eat veggies daily.

6) If it’s stuck for 3–4 weeks and you’re truly consistent, reduce 100–200 kcal/day or add a bit of activity.

And remember: scales can be a bit… theatrical 🎭