Why Am I Not Losing Weight?
Once understood, weight loss is relatively simple. Or, simply put, the solution is simple. And when it comes to working with a complex system, such as the human body, it is often best to adopt a simple solution.
The Simple Solution
This is the path, I typically advocate for, as I believe that if something is simple, it can be adhered to. If it can be adhered to, it will work, given enough time. That simple solution is, to eat in a calorie deficit i.e. consume less calories, than you expend. A calorie, is a unit of energy, and seeing as all energy can neither be created nor destroyed, excess energy needs to be stored for later use. Typically, that would be to adipose tissue i.e. body-fat.
When in a calorie deficit, you will use up stored calories (in the form of body fat), to compensate for the fact that you are not eating enough to fuel your activity.
The calories in part of the equation is in fact simple, and can easily be tracked by using a calorie tracker like MyFitnessPal, or the equivalent.
The calories out part of the equation is a little more complex, but I would advocate my clients not to even attempt to track it via any form of pedometer, smartwatch, etc. Those methods have been shown to be wildly inaccurate. Just stick to some form of structured exercise program, and account for it in your initial TDEE calculation, as discussed below.
So that said, here is your simple solution prescription:
Measure your starting body weight (Always first thing in the morning on an empty stomach).
Calculate your Total Daily Energy Expenditure (TDEE) using an online calculator such as this one.
Adhere to the prescribed calorie intake, tracking it in MyFitnessPal, or an equivalent calorie tracking app.
Continue with the usual training regime, accounted for in your TDEE calculation.
Re-assess your weight every two weeks. If you are not losing weight, then reduce your intake by 10%, and repeat for the next two weeks. That is after you check if you might have visibly lost bodyfat, without it being reflected on the scales. That can happen.
Keep training, keep tracking, keep monitoring your weight, and trust the process!