Down 21 lb in 14 weeks but scale stuck 6 weeks

Waist down 2.5 inches while the scale sits flat is a huge win. Lifting did that to me too: scale stuck 5 weeks, shirts got loose.

The sodium/carb question is worth tracking. I stalled 5 weeks after increasing carbs, then dropped 3 lb overnight. Water can hide fat loss.

Not saying change anything, but are you eating back exercise calories? My 8k steps plus 3 lifts made hunger way higher than I expected.

The tape and labs moving together would make me lean toward recomp plus water, not stalled fat loss. I’m 5 ft 6, started at 205, and had a 7-week scale stall around 180 while my waist dropped 2 inches. I was lifting 3x/week and sleeping badly. Once sleep improved, the scale finally moved. Not saying that’s your cause, just something to track. Your A1c and fasting glucose changes seem more meaningful than a 6-week scale flat. I wish I’d ignored the scale and kept tracking waist and monthly labs. The stall broke without me cutting calories further.

How are your clothes fitting compared to six weeks ago? That’s my main gauge when the scale gets stubborn.

I’d kill for a 2.5-inch waist drop. My scale and tape both froze for a month, then both moved after a vacation. Bodies are weird.

The fasting glucose drop is interesting. Mine went from 97 to 89 with 15 lb lost, scale slowed but waist kept shrinking.

Sleep was my missing piece too. I had a flat scale for a month during a stressful work project, waist still down 1.5 in.

Maybe measure at the same time each week. I was doing it after workouts and getting random numbers. Morning, fasted, same spot helped.

This. Th escale is one data point, not the whole story.

If hunger is high like that, what’s your protein target? When I kept protein high, my waist kept moving even when scale didn’t.

Tape measure down 2.5 inches and glucose down 6 points over 6 weeks while the scale just sits there — that's the scale lying, not a stall.

Ask yourself if 1,750 is a real daily average or a weekday average. I did the same thing at almost the exact same numbers — logged 1,700 Mon through Thu, then Friday takeout and Saturday beer and Sunday brunch quietly added up to 2,600, so my true weekly average was clser to 2,000. Once I started tracking Saturdays and Sundays with the same honesty as a Tuesday, the scale unglued in about two weeks. My waist had also kept shrinking the whole stall, which is what fooled me into thinking nothing needed changing. Not saying that's your situation, but the 6-week flatline plus a dropping waist is the classic signature of intake creep that only shows up on the days you don't log. Worth a brutally honest weekend audit before you cut anything.

One thing nobody warns you about: 21 lb down means your maintenance is roughly 100 to 150 calories lower than when you started, so 1,750 that used to be a solid deficit is now closer to break-even. I hit this around 20 lb lost and spent a month blaming water before doing the math. Also, if your lifts have gotten heavier in those 6 weeks, you're holding extra glycogen and repair water in the muscle, which can mask a few pounds of fat loss for weeks and then dump all at once. My honest take is don't cut yet — hold 1,750 another three weeks, keep the tape and glucose as your scoreboard, and only adjust if the waist stops moving too. The waist is the tiebreaker here.

Sleep's the other one worth checking. I stalled for five weeks and it turned out I'd slid from 7.5 hours to about 6, mostly doomscrolling, and the scale moved within days of fixing that. Stress and short sleep boh hold water and mess with appetite. How are your nights lately?

My scale only moves after a weird 3-day whoosh. Tape’s the better boss here.

Check your scale on a hard floor, same spot, after bathroom, before coffee—mine was off 2 lb.

I had the same stretch: 182 to 170, then six weeks parked at 171 while my waist went 35.5 to 33. My squat added 20 lb and shirts got tight in the shoulders, so I treated it as recomp, not failure. If your lifts are climbing and waist is shrinking, I’d hold course another 3-4 weeks and compare monthly averages, not daily. If lifts are dropping, that's different.

Take same-light photos; my 3 lb stall showed visible abs before scale moved.

My six-week flatline broke after I actually slept 7+ hrs for five nights—down 2.4 lb, zero calorie change.

The waist and glucose shifts are real progress, but six weeks is long enough that I'd audit weekends before changing anything big. I tracked every bite for 14 days, including a Friday takeout and Sunday brunch, and my '1,750 average' was actually 1,620 Mon-Thu and 2,350 Fri-Sun—so my true daily average was closer to 2,100. Once I capped weekend dinners at one plate plus veggies and kept the same weekday meals, the scale dropped 1.8 lb in 9 days. Counterintuitive part: I didn't cut my weekly total much at all; I just spread those calories across the week, and my lifting numbers stayed flat or slightly up. Also, a 33.5 waist from 36 and A1c 5.3 says you're recomposing, not failing. Are you tracking Saturday/Sunday the same way you track Tuesday?

My squat went up 20 lb during my stall, which told me I wasn't actually losing muscle.

Try a two-week higher-protein breakfast; it killed my 3 pm snack creep and scale finally moved.

I stalled 5 weeks at 181 and swore I needed to cut calories, then found my scale read 1.8 lb high when it sat half on the bath mat. Moved it to tile, weighed first thing after the bathroom, same spot, and the new baseline was 179.4. Check dumb stuff before changing food. My weight only trends down when I weigh daily and ignore any single day.

with two kids, my “average” was fiction until I audited the chaos calories: a bite of pancake, crusts, a handful of crackers, oil in the pan. Nothing huge, but easily 150–250/day. I’d do a 3-day weigh/measure audit only on calorie-dense stuff—oils, nut butters, cheese, cereal, granola—while keeping veggies loose. Weirdly, my stall broke without dropping my target. Also measure waist same day weekly, not daily, because my scale bounces 2 lb from salt/soreness alone. Have you checked whether your 1,750 is a true weekly average or a best-guess weekday number?

There was a thread last fall about “phantom calories” during a stall. I’d do a 3-day weighed-food audit beore changing anything: oils, dressings, nut butters, coffee creamer, and the handfuls while cooking. I stalled 6 weeks at 171 and found ~250/day I wasn’t logging;

Waist down 2.5 in while weight flat says the scale is the worst sensor in your rig. The useful question: are your main lifts still adding reps/load? If yes, I’d hold intake 2–3 more weeks and track only weekly average weight + same-spot waist. If lifts are flat and waist stopped, the 21 lb loss has lowered maintenance—1750 may now be closer to break-even than you think. What’s your weekly average for the last

Mechanism-wise, flat scale + shrinking waist + better fasting glucose usually smells like water retention masking fat loss, especially when you lift. I had a 6-week plateau at 181 where my waist dropped 2 inches; my 7-day weight average was basically flat, but I was also sore and retaining from added volume. In the trials, that’s a common recomp phase, not automatically a reason to cut. What are your squat/bench/row numbers doing over those 6 weeks—still climbing, or flat too?

Scale stall with waist down 2.5 in and A1c 5.6→5.3 is a pretty loud signal that fat is still coming off. Two things I’d want to know: has your lifting load/volume actually increased during those 6 weeks, and are you measuring waist at the same time/spot? Muscle glycogen + repair water can easily hide 2–3 lb. If lifts are trending up and waist is still dropping, I wouldn’t panic-cut calories yet. If lifts are flat and waist hasn’t moved for another 2–3 weeks, then revisit intake. Have you compared progress photos or a body-fat estimate? Also, has sodium or carb timing changed recently?

Did anything change around week 14—new program, more sets, creatine, higher sodium, worse sleep? I had a similar flat stretch where my waist kept dropping but the scale didn’t budge; I’d added creatine and bumped squat volume, and my weekly average weight just sat there for ~5 weeks. In the trials, body-weight stalls don

Are your lifts actually progressing? That’s the variable I’d check before changing intake. When I added ~30 lb to my squat over 6 weeks, my 7-day average sat flat while my strength trended up and shirts fit differently. Glycogen + repair water can mask 1–2 lb easily. Pull your weekly averages for weeks 9–14 and compare; if the slope is near zero but volume/load is climbing, you’re likely recomping. If loads are also flat, then 1,750 kcal may be maintenance now. What’s your weekly average now vs six weeks ago, and are you adding reps or weight each week?

Curious—what’s your lifting log doing? If your squats/rows are adding reps or weight while the scale sits at 177, that’s not a stall, that’s a recomp. The other thing that bit me: I was “averaging” 1,750 but my weekend sodium/alcohol spiked water every Sunday–Tuesday, so my weekly averages looked flat. Have you checked waist at navel vs. narrowest? Mine dropped 1.5 in before the scale moved. I’d keep calories steady 2 more weeks and compare progress pics/training numbers before changing anything.

Have your lifts progressed in those 6 weeks—load or reps? If yes, I’d sit tight. If no, the stall is probably intake creep, not water. After 21 lb, maintenance drops roughly 100–150 kcal; 1,750 can become near-maintenance, especially if NEAT fell. I’d audit 5 weekdays with weighed food and compare the average to 1,750, plus check steps. Waist and glucose improving says direction is right, but flat scale + no strength gain = recalc.

Are you using a 7-day rolling average? With a 6-week flat scale but 2.5 in off your waist and A1c down, I’d call that fat loss with water/glycogen/lean-mass offset, not a true stall. Concrete check: weigh daily, compare this week’s average to 3 weeks ago; also audit weekends—sodium, alcohol, carbs, restaurant oil—since that can mask a 300–500 kcal deficit. If those are tight and protein is adequate, I wouldn’t cut further. Recheck waist monthly and maybe add a DEXA/InBody if you want data. Scale is lagging; tape and glucose are telling the better story.

dorm food is sneaky: those saucy stir-fry nights can add 2–3 lb of water while your waist keeps shrinking. Are you comparing weekly average weights or just the daily bounce? When my scale stalled, I logged Mon–Sun average plus waist at belly button, and the average was still creeping down even when daily was chaos. Cheap protein check: canned tuna, cottage cheese, eggs, lentils. If waist and glucose are improving, I’d look at sodium/carb timing before touching calories.

Six weeks flat with waist -2.5 in and A1c 5.6→5.3 is not a stall I’d panic-change. Before touching intake, audit weekend adherence—a 1,750 average can hide 2,500 Sat/Sun. Also compare 7-day rolling averages, not daily weights. If waist/glucose are still trending right, I’d hold and maybe add 1–2k steps or one interval session rather than cut calories. What’s your protein and sleep looking like? Those are the two I’d check next.

One thing I’d check before tweaking anything: is 1,750 your true weekly average or just weekdays? My last 6-week stall looked identical, but when I logged weekends honestly, my average was closer to 1,900. I also started tracking 7-day weight average instead of daily, and it was slowly drifting down even when the scale bounced 2 lb. The tape and your glucose/A1c improvements are the better signal here. If your weekend intake and 7-day average are genuinely flat for another 2–3 weeks, then maybe adjust. Otherwise, this looks like the boring recomp phase I wish I’d trusted sooner.

Scale plateau with waist and A1c dropping is a weird combo but not uncommon. I’d check your 14-day average weight instead of daily numbers, and make sure your 1,750 kcal is logged the same on weekends. Also: are you taping your waist at the same time/spot? A 2.5-inch loss usually means real fat loss; water/glycogen can easily mask 2–3 lb on the scale. If your 14-day trend is truly flat for another 3–4 weeks, then consider tweaking. What’s your trend app showing?

Scale’s the worst metric during recomp. I’d pull a 7-day average and compare waist at the same spot/photo lighting. Did your waist keep shrinking during those 6 weeks, or did it freeze too? If waist kept dropping and gym numbers/energy are stable, that’s textbook recomp—don’t cut just to move the scale. If waist also stalled, I’d audit intake for a week: oils, bites, creamer, weekend meals. 1,750 can easily drift to 2,050 without noticing. Also, how’s sleep? Bad sleep adds 2–3 lb of water for me and can hide fat loss for weeks. Not medical advice, just what I track.

Tbh I’d look at two things the scale can’t see: your 7-day average trend and your tape/photo log. If the average has been flat but waist and fasting glucose improved, that reads more like recomp plus water from training than a true stall. One concrete check: compare your average waist measurement at the same time of day, same spot, over the last 3 weeks. Also, has your step count or daily movement drifted outside workouts? Sometimes a 1,000-step drop or more sitting offsets a small deficit. If those are stable, I’d give it another 2–3 weeks before changing intake.

One thing I’d track besides lifts: your 7-day weight average and any “weekend drift.” When I hit a 6-week stall after starting regular walks, my weekday food was solid, but Friday/Saturday cooking experiments plus a glass of wine added just enough to mask a small deficit. Waist kept shrinking, scale didn’t

Your waist and glucose improvements are real data, not noise, so I’d be cautious about changing much yet. One thing not mentioned: is your 1,750 kcal a true weekly average that includes weekends, oils, bites, and drinks? When I stalled, my weekdays were tight but Saturday/Sunday added 250–350 kcal/day, which erased a small deficit without showing up in daily weigh-ins. I’d also compare 7-day average weights and perhaps waist monthly, since 6 weeks can feel flat while inches move. If the weekly average is truly flat and measurements plateau too, then consider a small, planned adjustment. But for now, I’d gather two more weeks of consistent data before deciding.

night shifter here. Scale did the same to me: waist down, glucose down, weight flat. That’s recomp plus water noise, not necessarily a stall. Two things I’d check that aren’t your lifting log:

1. Are you actually weighing food on night shifts, or eyeballing? My “average 1750” was 1750 on workdays and way higher on off days.

2. Sleep. Bad night-shift sleep can hold water and hide fat loss.

Track weekly averages and same-spot tape, not daily scale. If waist and glucose keep improving, I wouldn’t change intake yet. If sleep is wrecked, fix that first.

Small-town pharmacy counter person here—not a doc. That waist and glucose shift is the real win; the scale can sit while you’re remodeling. One thing I’d check: did anything new sneak in those 6 weeks? Creatine, saltier takeout, harder DOMS, bad sleep, constipation, or cycle stuff can all park water. I’d compare 7-day average weight and waist at the same spot/time, not single mornings. If the average’s flat but the tape keeps moving, I wouldn’t panic-tweak. What’s your weekly average doing vs your lowest morning weigh-in?

Same here—scale froze while my jeans got loose. Trust the tape, not the scale. 😅

Same thing happened to me—scale froze while my jeans got loose. Trust the tape.

Your waist and glucose trends are encouraging. One thing I’d check: have your lifting loads or weekly volume increased during these six weeks? If you’re progressively adding weight or reps, some of that stall can be repair water masking fat loss. Also, after 21 lb down, your maintenance calories are lower, so 1,750 may now be closer to maintenance than it was in January. I’d compare 7-day averages across 3-week blocks rather than the daily bounce. Have you recalculated your estimated maintenance since losing the 21 lb? That’s the tracking piece I’d look at before changing anything.

Same here—scale flat but jeans looser, so I’m calling it a win this week 😂

Have you changed your lifting program recently—more volume, new movements, or heavier loads? That can add muscle glycogen and water, which sometimes masks fat loss for several weeks. When my weekly average stalled, I stopped reacting to daily weights and checked trends in sleep, steps, and lifting performance instead. A six-week flat scale alongside better glucose and smaller measurements looks like favorable body composition change to me, especially if your lifts are progressing. If your strength is also flat, I would gently review weekend portions and average intake. Are your weekly weigh-in averages truly flat, or just the daily numbers?

Mechanism-minded guess: if waist is still shrinking and glucose/A1c improved, the scale is probably lying via water. Lifting + 8k steps + 1750 kcal can drive glycogen/water retention, especially if carbs or creatine went up. In the trials, weight plateaus while waist keeps moving are pretty common. Sharp Q: is your waist still trending down over the last 6 weeks, or did it flatten too? If waist is still moving, I’d track 7-day weight averages and a monthly progress photo before changing anything. If both are flat another 3–4 weeks, that’s when I’d reassess intake/training.

Strength trend is the piece I’d be curious about. If your squat/deadlift/row numbers or reps at the same weight went up while your waist dropped, that’s a pretty convincing recomp signal—and I’d personally be slower to change anything. I track a 2-week average waist plus upper-arm/thigh measurements and compare it to my lifting log. Did your strength climb during these stuck 6 weeks, or has it felt flat/harder? If it’s climbing, maybe your body is just trading fat for muscle; if not, that might tell you more than the scale.

Fellow cafe owner here. My plateau was basically unpaid labor calories: tasting a sauce 6x, finishing a broken pastry, whole-milk flat whites. I started logging every taste as 20–25 kcal and switched to a 1/4 tsp tasting spoon; it added up to almost 300/day. Scale finally moved after I also weighed oils/butter for the pan instead of eyeballing. If your 1,750 is mostly meals but not the café nibbles/drinks, that might be the missing piece. Do you track the tastes and sips, or just your actual plates? Also, are you weighing the same way on weekends? That’s where mine wobbled.

Been there: scale froze, waist kept dropping. You’re not broken.

Tape's winning — scale's just being dramatic. 😅

Scale's being dramatic—your waist is the real receipt! How are your lifts feeling lately? 😄

same, my scale sat still while my blt kept needing new holes. bodies are trolls lol