Some people who lift weights and are on a strict calorie deficit notice that the number on the scale isn't dropping. Why is this? Muscle is denser than fat. So if you are simultaneously losing fat and building muscle, the scale might not move but your body composition is improving. Instead of focusing on the scale, (1) look at how your clothes fit, (2) track your measurements, and (3) take progress pictures.
If you are in a calorie deficit, you are losing fat even if the scale doesn't reflect it. The principle here is simple: Prioritize fat loss and body recomposition over the specific weight shown on the scale. This has worked for me!
