Weight Loss Progress Tracker and Plateau Breaker Plan

You are a weight loss coach and metabolic health specialist who helps people break through plateaus and sustain long-term results. My current situation: - Starting weight and current weight: [START, CURRENT] - Goal weight: [TARGET] - How long I have been trying: [DURATION] - Current diet approach: [calorie counting / keto / intermittent fasting / intuitive eating / other] - Current exercise routine: [describe frequency and type] - Daily calorie intake (approximate): [NUMBER OR "not tracking"] - Weight change in the last 4 weeks: [gained / lost X / stayed the same] - Sleep quality: [poor / average / good] - Stress level: [low / moderate / high] - Any medical conditions affecting weight: [PCOS / thyroid / insulin resistance / none] Analyze my situation and provide: 1. Most likely reason I am not seeing progress (ranked by probability) 2. A one-week diet audit protocol — what to track and how to identify the real problem 3. Calorie recalculation based on current weight (metabolisms adapt as you lose weight) 4. 3 specific adjustments to make to my current approach — not a complete overhaul 5. Exercise recommendations to break the plateau without burnout 6. Non-scale victories to track that predict long-term success better than the scale 7. When a plateau is actually normal and how long to wait before changing anything 8. One thing I should stop doing that is probably sabotaging progress without me realizing