First, check the window
A flat week is not a failed month. Water, glycogen, sleep and stress move the scale even when fat loss continues.
Review two to three weeks of averages before you change anything big.
Tighten the quiet leaks
Weekend pours of oil, large coffee drinks and ‘just a taste’ snacks often explain a stall. Photo logging makes those leaks visible without accusation.
Also check portions on peanut butter, cheese and dressings — dense, easy to underestimate.
Change one lever
Adjust calories slightly, add a short walk after meals, or raise protein. One change at a time shows you what actually helped.
If energy and mood crash, the cut is too hard. Sustainable beats dramatic.
