Lower calories
Moves the balance from the food side. Worth it when intake crept up or maintenance dropped; a cost to training and sleep if the stall was only water.
Cutting
Fat loss stalled: lower calories, add cardio, or neither?
NOTANOTR, an iPhone app launching soon, reads your 7-day trend against your plan line before anyone touches your calories, re-measures your maintenance every week, and the Sunday check-in proposes one change, which can be sleep rather than food.
The short answer
First check whether it stalled at all.
A carb-up, sodium, creatine or a diet break all move the scale without being fat. Only when the trend, not a single weigh-in, stays off your plan line is there a stall to fix. Then the question is what changed: intake, burn, training or sleep.
Add cardio
Moves the balance from the burn side, and adds fatigue that can show up in your lifts and your sleep.
NOTANOTR
The trend against your plan line, measured maintenance, steps, sets and sleep in one file, and one change every Sunday with the number behind it.
What to check
Why a cut stalls, and where NOTANOTR shows it.
Common reasons, in general. NOTANOTR as its front page describes it.
| Feature | What it looks like | What NOTANOTR reads |
|---|---|---|
| Water, not fat | The scale jumps after a carb-up, more sodium, creatine or a diet break | The 7-day trend against your plan line, so one heavy weigh-in is not a stall |
| Intake crept up | Weekends and untracked bites | Food to the gram, and the weakest day of your week |
| Maintenance dropped | Less movement as the diet goes on | Maintenance re-measured every week from intake and the scale, with steps and active energy from Apple Health |
| Recovery | Short nights and flat sessions | Sleep and HRV from Apple Health, read against every lift: “Flat legs after 5 h 50 of sleep is recovery, not the deficit.” |
| Training | Lifts drop and sets go down | e1RM per lift, and a stall marked the moment it happens |
| The change | Calories down or cardio up | One change on Sunday, which can be food, training or sleep, checked weeks later against what it predicted |
The left column describes common reasons in general, not medical advice. If something about your health worries you, ask your doctor.
Honest limits
What NOTANOTR does not do.
- No AndroidiPhone only, for now.
- Not for beginnersIt reads what you already log. It does not teach you how to train or how to count food.
- Not in the App Store yetIt launches soon. Leave an address on the front page and we tell you when it is live.
- Not freeUSD 39.99 a month or USD 299 a year, with 7 days free (CHF 39.95 or CHF 299 in Switzerland, EUR 39.99 or EUR 299 where the App Store charges in euros).
Should I lower calories or add cardio?
It depends on why it stalled. If the trend is flat for real, intake crept up or maintenance dropped, and NOTANOTR shows which. It can also be sleep: “Keep 2,200 kcal. Fix: sleep, not food.”
When is a plateau a plateau?
When the 7-day trend, not a single weigh-in, stays off your plan line. Water from a carb-up or a diet break can hide fat loss on the scale for a while.
Does NOTANOTR lower my calories by itself?
No. It proposes one change on Sunday with the number behind it, and you decide. The coach cannot lower your calorie floor.
Does it count my steps?
Yes, from Apple Health: steps and active energy sit next to your maintenance, which is re-measured every week from what you ate and what the scale did, so less movement late in a diet shows.
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