Why Am I Not Losing Weight?

Nutrition Habits

What You're Actually Eating

How consistently and accurately do you track your food?

Precisely — I weigh or carefully log it

Roughly — I estimate portions

I don't track at all

How's your daily protein intake?

Consistently hits my target

Sometimes falls short

I rarely think about it

How do weekends or social occasions affect your eating?

Stays pretty consistent

Drifts a bit, but I recover

Completely different — hard to reel back in

How often do you drink alcohol?

Rarely / never

1–2x per week

3+ times per week

Training & Activity

What You're Doing In and Out of the Gym

Do you do any resistance training?

3+ times a week

1–2 times a week

Rarely / never

Roughly how many steps do you average a day (outside workouts)?

8,000+

4,000–8,000

Under 4,000

Are you progressively increasing weights or reps over time?

Yes, I track and increase it

Occasionally

I've used the same weights for months

Recovery

Sleep & Stress

How many hours do you sleep most nights?

Less than 6

6–8

More than 9

How would you describe your sleep quality (not just hours)?

Wake up feeling rested

Okay, could be better

Wake up tired most days

How would you rate your stress levels lately?

Low

Moderate

High

Dieting History & Expectations

The Part Most People Skip

How long have you been continuously dieting (in a calorie deficit) without a break?

Under 8 weeks

8–16 weeks

16+ weeks non-stop

How long has the scale actually been stuck?

Under 2 weeks — probably just normal fluctuation

2–6 weeks

6+ weeks

What pace of weekly weight loss are you expecting?

Realistic (roughly 0.25–0.5kg/week)

Faster (0.5–1kg/week)

1kg+ every week, consistently

–

Habits Score

–

Primary Blocker

–

Your Breakdown By Category

What's Most Likely Holding You Back

Recommended For You

–

View This Plan