After you have lost a lot of weight, your body shape and composition will start to become more important. If you are combining a change in diet with an increase in physical exercise, then you are likely to build muscle at the same time as losing fat. It is likely that during consolidation periods, you could be losing fat and gaining muscle at the same time.
It would be foolish to think that your strategy is not working just because the scales say the same weight
Muscle is 3 times heavier than fat by volume. If you are concerned that you are not losing weight, then start to measure your body with a tape measure. Measure your waist, hips, thighs, upper arms and neck. You can also use electronic scales that measure your body fat percentage.
A person who is 5’ 10” tall, weighs 180 pounds and has a body fat percentage of 22% looks very different from one with 7% body fat.
Your goal should not simply be focused on weight. In the beginning, if you are obese or overweight and unfit then the weight measurement is the most important. Later, body sculpture will be more important than a weight measurement.
After all, you can’t wear a weight measurement to a party, but you can create a wow factor with a slim waist or bulging biceps!
So, the best idea would be to start the right way, by recording your weight, measurements, and body fat readings. Record the numbers in a journal.
If you think that this is too much effort, or forget to do it, no problem. Just do this at the start of your journey. Then to do this again if you ever go through a consolidation period in your weight loss. You are likely to get a boost from the differences in measurements. You will realize that the consolidation period highlights a huge improvement already!