Help.. Not Losing Weight?

1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.

2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.

As many of the above posters mentioned 3 weeks isn't exactly a long enough period for you to worry and get off track, as long as you are doing the right things do not worry the fat will eventually come off. Its easy to forget that it often takes years to gain the weight, so its not really reasonable to expect it to come all off in weeks.

Also please consider that weight is by no means the only way to monitor your progress, in fact its something I put way less focus on then other measurable figures. I'd highly recommend trying to also monitor your body fat percentage. Because if your weight remains the same but your body fat percentage is down then you are well on your way. Or even take physical measurements of your hips, waist, thigh, arms etc.

You may find you are losing inches before you are losing pounds and truth be told that's much more impactful... no one see's the number on the scale but you but everyone see's when you are losing inches.

Trust in your effort and your progress, as long as you eat right and exercise properly the fat (notice I put the emphasis fat and not weight) will come off.

Keep up the good work!

I was at a plateau for a little while, I upped my water a bunch and then went down. I drink at least 130 ounces a day. **Also even if the scale isn't showing it, like others have said we need to push through and continue eating healthy and training. This too shall pass. I know the scale can be stressful this is why I am taking the month of Feruary off from weighing in. I know I'm doing everything right and that's what I choose to focus on. Goodluck