A Weight Loss Plateau is a 2+ week period with no downward trend despite consistent effort.
| Check | If no | Action |
|---|---|---|
| Logging accuracy | Off | Weigh key foods and simplify meals |
| Protein floor met | No | Raise protein to target first |
| Step and training output stable | No | Restore baseline activity |
| Sleep and stress manageable | No | Improve sleep routine and stress tools |
| Deficit size appropriate | Yes but trend flat | Reduce calories 2%–5% or add steps for 1–2 weeks |
Review 14‑day trends before changing the plan again.
A Calorie Deficit occurs when intake is lower than daily expenditure, producing weight loss over time.
Adaptive Calorie Goals adjust your daily calories using recent activity, intake, and body-weight trends to keep you on track.
A Refeed Day temporarily raises calories, usually via carbs, during fat loss.
Stress Management reduces mental and physical strain so recovery and decision making improve.
