What should you do if your weight is not going down?

1. Reevaluate Your Diet

• Check your calorie intake: Ensure you're in a calorie deficit (consuming fewer calories than you burn). Even small amounts of extra calories can hinder weight loss.

• Track your macronutrients: Focus on a balanced intake of protein, carbs, and fats. Protein helps with muscle retention and satiety.

• Reduce processed foods: Opt for whole foods and avoid excess sugar, refined carbs, and unhealthy fats that can contribute to weight gain.

2. Assess Your Exercise Routine

• Increase intensity or frequency: If your workouts have plateaued, try intensifying them by increasing the weights or changing up the routine to shock your muscles.

• Mix cardio and strength training: Combining both aerobic exercises (like running or cycling) with strength training can help burn fat more effectively.

• Ensure recovery: Adequate rest and sleep are important for muscle repair and fat loss.

3. Consider Hidden Factors

• Hormones: Hormonal imbalances (e.g., thyroid issues, insulin resistance) can impact weight loss. If you've been stuck at a plateau for an extended period, consult a healthcare professional.

• Stress and sleep: Chronic stress and poor sleep can increase cortisol levels, making it harder to lose weight.

• Water retention: Sometimes, weight fluctuations are due to water retention. This can be caused by diet, salt intake, or even menstrual cycles for women.

4. Be Patient

• Give it time: Weight loss is often not linear. If you're consistently doing the right things, results may take longer to show up, or there may be periods where the scale doesn’t move despite progress being made elsewhere (e.g., in body composition or strength).

• Focus on non-scale victories: Track progress through other measures like body measurements, how your clothes fit, or improvements in strength and endurance.

If you've addressed all these factors and still see no progress, it might be helpful to consult a dietitian or personal trainer to refine your approach or check for underlying health issues.