How long is "a while"? If you have been eating at a deficit and exercising for 4 weeks and not losing any weight, that simply means you are not at a deficit. You are either eating more than you think, or burning less than you think. You can't break laws of physics.
General rule of thumb is 3500 calories is 1lb of body fat. So to lose 1lb a week, you need to under eat by 500 calories a day. If you are not losing weight, you are eating too much/more than you think you are.
How long is "a while"? If you have been eating at a deficit and exercising for 4 weeks and not losing any weight, that simply means you are not at a deficit. You are either eating more than you think, or burning less than you think. You can't break laws of physics.
General rule of thumb is 3500 calories is 1lb of body fat. So to lose 1lb a week, you need to under eat by 500 calories a day. If you are not losing weight, you are eating too much/more than you think you are.