In most cases, the problem comes down to nutrition. Even when it feels like you are sticking to the plan, small details are often overlooked. A splash of milk in coffee, oil used in cooking, sauces, dressings, handfuls of nuts, or bites while preparing food may not seem like much, but they add up. Over time, these prevent the calorie deficit needed for fat loss.
Commit fully for three weeks
Before making any adjustments to your plan, follow these steps first:
Stick to your plan completely for three weeks: No changes, no shortcuts.
Track everything you consume. This includes:
Oils and butter used in cooking
Sauces and dressings
Milk or cream in coffee
Snacks and bites taken while preparing food
Measure accurately: Use a food scale rather than estimating.
This process may feel tedious, but it’s essential. Skipping it and making random adjustments only creates more confusion.
Why consistency matters
When progress stalls, it’s natural to think something else must be wrong:
Maybe a new workout is needed
Maybe eating more or less will help
Maybe fasting is the answer
Maybe metabolism or hormones are to blame
Not yet. First, make sure the plan is being followed with full consistency. If that’s not happening, other changes will not solve the problem.
Note: If you complete this process accurately and still see no progress, then it may be time to make adjustments. In most cases, though, simply following the steps is what makes the difference.