Breaking Through Your Weight Loss Plateau on GLP-1s
If you’re taking a GLP-1 medication like Ozempic®, Wegovy®, or Mounjaro®, you may have seen great progress in the beginning—but then the scale stalls. This is called a weight loss plateau, and while it can feel frustrating, it’s a completely normal part of the journey. The good news? With the right strategies, you can break through and continue moving toward your goals.
Why Do Weight Loss Plateaus Happen on GLP-1s?
Even with the support of GLP-1 medications, your body is designed to adapt. Over time, weight loss can slow or stall due to:
Metabolic adaptation: Your metabolism naturally adjusts as you lose weight, burning fewer calories at rest.
Changes in appetite cues: GLP-1s reduce hunger, but lifestyle habits still matter.
Muscle loss: Without enough protein or resistance training, the body can burn lean muscle, lowering your metabolic rate.
Lifestyle patterns: Sleep, stress, and activity levels all play a role in progress.
Proven Strategies to Push Past the Plateau
1. Reassess Your Nutrition
Even if your appetite is reduced, the quality of your nutrition matters. Focus on:
Lean proteins to protect muscle
High-fiber veggies to support digestion
Healthy fats for hormone balance
Tracking portion sizes if needed
2. Strength Training Is Key
Cardio burns calories, but resistance training builds lean muscle—which boosts your resting metabolism. Aim for 2–3 sessions per week of full-body strength work.
3. Prioritize Sleep and Stress Management
High cortisol levels from poor sleep or stress can stall weight loss. Try:
Setting a regular bedtime
Practicing mindfulness or meditation
Reducing screen time before bed
4. Check in with Your Healthcare Provider
Sometimes, adjustments to medication dose or timing may be needed. Work with your provider to review labs, nutrition, and overall progress.
When to Seek Support
If you’ve been stuck for more than 3-4 weeks, it may be time to partner with a functional nutritionist or weight loss coach who understands GLP-1s. Personalized lab testing, hormone support, and lifestyle guidance can make all the difference in getting you back on track.
The Bottom Line
A plateau doesn’t mean failure—it means your body is adapting. With the right nutrition, movement, and lifestyle adjustments, you can break through and continue your weight loss journey on GLP-1s.
Contact Annie today for a Consultation!