You’ve been putting in the work. You’re eating better. You’re working out. Maybe you’ve even started tracking your food. But for some reason, the number on the scale isn’t moving.

Sound familiar?

If so, you’re not alone. Many of my 10WT clients have been there too—and today, I want to walk you through what to do when you feel stuck. Because it’s not time to give up. It’s time to be strategic.

Why the Scale Stalls (Even When You’re Trying)

First of all, this happens. It’s frustrating, no doubt. You’re doing all the “right” things, and the lack of visible progress makes you question everything. But plateaus are normal. And more often than not, there’s something within your control that can shift the momentum.

When progress stalls, it’s not time to be critical—it’s time to get curious.

The Fat Loss Equation: Calories Out vs. Calories In

Let’s break it down. Fat loss ultimately comes down to a basic truth from the law of thermodynamics:

Burn more calories than you consume? You lose weight.

Eat more than you burn? You gain weight.

Eat and burn about the same? You maintain.

It’s a simple concept, but it’s not always easy to execute—especially when you’re not sure which side of the equation needs adjusting.

Part 1: Your Calories Out

Your total daily energy expenditure (TDEE) is made up of four key parts:

Basal Metabolic Rate (BMR): Calories you burn at rest.

Non-Exercise Activity Thermogenesis (NEAT): Calories you burn through daily movement—think walking, cleaning, pacing on the phone.

Thermic Effect of Food (TEF): Calories your body burns digesting food.

Exercise Activity Thermogenesis (EAT): Calories burned during workouts.

Let’s look at how to influence each of these to break your plateau.

Sleep, Stress, and Strength

To support your metabolism at rest, focus on three things:

Get quality sleep—less than 7 hours consistently is a stressor.

Manage stress—chronic stress leads your body to conserve energy.

Build muscle—strength training increases your metabolic rate.

Daily Movement Adds Up

NEAT is underrated. Simply walking more can make a big impact. If you’re getting 4,000–7,000 steps a day, bumping that up to 8,000–12,000 can meaningfully increase your calorie burn without adding workouts.

Eat More Protein

Protein has the highest thermic effect of food. That means your body burns more calories digesting it than it does carbs or fat. Increasing your protein intake won’t move the needle alone—but it helps, especially when combined with everything else.

Consistency > Intensity

When it comes to workouts, it’s not about crushing yourself twice a week. It’s about showing up consistently. Five 30-minute workouts are better than two 90-minute ones. Build a routine you can stick with.

Part 2: Your Calories In

Even if you’re not tracking macros or calories, there are two easy places to focus your attention.

Protein and Fiber Are Your Friends

A fist-sized portion of protein at each meal will help keep you full, maintain muscle, and boost your metabolic rate. Aim for 0.7 to 1 gram of protein per pound of your ideal body weight if you want a more specific target.

For fiber, aim for 25–35 grams daily. Not into tracking? Shoot for 3–6 servings of fruits and vegetables per day. Fiber stabilizes blood sugar, reduces cravings, and keeps you full longer.

Hidden Calories That Might Be Holding You Back

Sometimes, it’s not what you’re tracking—it’s what you’re not. These are the sneaky culprits that add up fast:

Alcohol: Even just a few drinks per week can push you out of a calorie deficit.

Mindless Snacking: A handful of chips or nuts here and there? That adds up.

Weekend Binges: “Doing great during the week” doesn’t always cancel out overdoing it on Friday and Saturday.

Appetizers and Desserts: Meals out can double in calories just by adding one or both.

Portion Sizes: Restaurant servings are often double what your body actually needs.

You might be “doing everything right” during the week—but a few of these hidden calories could be what’s keeping that scale stuck.

The Takeaway

If the scale won’t budge, don’t panic—and don’t quit. Take a breath, get strategic, and work both sides of the fat loss equation.

Improve your calorie burn with better sleep, daily movement, consistent workouts, and more protein. Reduce hidden calories by eating more intentionally, keeping portions in check, and limiting mindless snacking and alcohol.

And most importantly—track your habits and stay consistent. Progress doesn’t always show up overnight, but it shows up for those who don’t give up.

If you want a simple, step-by-step approach to mastering your nutrition habits, join me for the upcoming Nutrition Mastery Workshop on Wednesday, September 3rd at 5 p.m. CT. Sign up at nickcarrier.com/mastery.

Let’s get the scale moving in the right direction—and get you one step closer to your healthiest, strongest, and most confident self.

Here’s to your Best You.