...or sometimes skip the bar altogether and opt for something with fewer carbs.
There are all kinds of reasons the scale could be hovering. If you see no progress going on 3 weeks, I'd say it's definitely time to revisit your program plan with your Health Advisor. Even though there's a book to go by (hence, "By the Book"), there's a fair amount of adjusting and tweaking that can make a lot of difference.
For me, it was drinking more water, then starting a walking program (to which I'm not 100% committed :sigh:), and cutting down on the higher carb selections.
Remember, all you can do is set up the conditions for weight loss. Your body determines the rate, etc. And every once in a while, your body kind of stops for a while as if to take inventory before it will continue with the weight loss.
Also, remember that the scale is not your only source of data (here we go again -- the "frustrated science teacher"). There are times your weight will hover while your body changes.
All this to say.... This isn't a straight journey (I-80 through the salt flats in Utah comes to mind). There will be lots of course corrections along the way. Attitude is everything; repeat after me, class, "Under no circumstances shall I beat myself up over a silly piece of plastic and metal which I can just as easily stomp on or chuck out the window."
Not that I think your beating yourself up... Just remember not to go down that road. So totally not worth it.
Cheers, Quarter! Keep shakin!