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Been stuck at the same weight for weeks?
Here's what I'd check before cutting calories.
After 13 years of coaching, most plateaus aren't a slow metabolism.
They're small habits that slowly drifted.
Your body hasn't stopped responding.
Your routine has stopped being consistent.
Confirm it's actually a plateau — 2 to 4 weeks with no change in weight, measurements, or photos
Don't confuse a bad week with a real plateau
Track your food honestly for 3 to 7 days before changing anything
Check if your portions have slowly gotten bigger
Check if your weekends have gotten less structured
Check your daily steps — aim for 8,000 to 12,000
Check if you're still adding weight, reps, or better technique in training
Fix sleep — aim for 7 to 9 hours
Fix stress and recovery days
Fix consistency across all of it, not just food
Don't change everything at once — fix the biggest leak first
Most plateaus don't mean your body stopped working.
They mean the habits that got you results started slipping.
One small adjustment. No crash diet. Just getting back to what works.