You started losing weight and everything was going well, but for a few weeks your weight has stuck despite sticking to your diet, and the last 3 kilos will not go! Here are some tips:
Track what you eat. Are you aware of everything you eat all day? Maybe you snack constantly. Write down everything you eat for a few days to find out.
Control your portions. You quit junk and fast food, but even with healthy eating you must watch portions, because weight loss needs a calorie deficit. Fruit and nuts as a snack are a great alternative, but how many do you eat? You make a wonderful bowl of oatmeal, but do you watch how much peanut butter you add?
Change your exercise routine. If you exercise but see no change: first, increase the frequency or duration (from 1-2 days a week to 3-4, or a 30-minute walk to 45-50 minutes); second, change the type (if you do pilates, yoga or walking, try high-intensity and bodyweight training).
Try different diets with an expert. Many of my clients hit a plateau, which we usually overcome with two methods that work in my experience: a ketogenic diet or liquid nutrition. In such a period, work with a dietitian rather than on your own.
Quit alcohol. Calories come not only from eating but also from drinking. If you watch your food but not your drinks, cut alcohol during a plateau.
Increase protein intake. To speed up metabolism and support weight loss, do not skip protein. Add eggs at breakfast and meat, chicken, fish, cheese or yogurt to main meals to feel full and break the plateau.
*Try to get enough sleep and manage stress; if you do not control these, weight loss will slow or stop.
Finally: BE PATIENT. Keep going without giving up; if you persist, your weight will break. Keep your motivation high and stay on your diet.