First, verify the plateau is real
Two weeks of a stable 7-day weight average is a plateau. One flat week is noise.
Track waist and progress photos — sometimes the scale stalls while body fat is still dropping.
The three levers
Recalculate TDEE: you weigh less now, so your maintenance calories dropped 100–200 kcal. Adjust the target down.
Add movement, not restriction: 2,000 more daily steps often restarts loss without cutting food further.
Take a 10–14 day diet break at maintenance calories. It restores leptin, hunger normalizes, and loss resumes when you re-enter the deficit.
