One of the most popular methods for achieving successful weight loss in recent years is GLP-1 medication. In fact, many individuals have reached their goal weight by taking prescription drugs such as Ozempic, Wegovy and Mounjaro. Similar to any workout or healthy eating regimen, it’s absolutely possible to hit a plateau and stop losing weight—even while taking GLP-1s. But this may not indicate you’re doing something wrong.
“A plateau on a GLP-1 does not necessarily mean the medication stopped working or that an increase in dose is required. It often means the body has adapted, calorie needs have changed and the lifestyle plan needs to catch up,” Johannah Katz, RD, a registered dietitian with Consumer Health Digest, tells Parade.
GLP-1s work by increasing the natural GLP-1 hormone already in our bodies, which helps regulate blood sugar and control appetite. They slow down the digestive process and increase feelings of fullness, helping you consume less.
These prescription drugs are available in both pills and injections, and it’s recommended to pair them with sustainable lifestyle habits like regular movement, stress management, restful sleep, hydration and a nutritious diet. Resistance training and sufficient protein intake are especially important when taking GLP-1s, because you can lose lean muscle along with unwanted body fat.
If you’re just getting started on your GLP-1 journey, there are a few essential things to keep in mind. Below, Katz shares a pro tip she always tells her patients who find themselves stuck on a weight-loss plateau.
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Why People Taking GLP-1s May Eventually Hit a Plateau
You may be surprised to learn that a weight loss slowdown is expected and completely normal when taking a GLP-1. At the beginning of your journey, weight loss is rapid due to reduced appetite and food intake, in addition to shifting water weight.
“As someone loses weight, their body requires fewer calories to maintain that smaller body. In other words, the calorie intake that created a deficit at a higher weight may become maintenance at a lower weight. Weight loss also triggers biological adaptations, including reductions in energy expenditure, sometimes beyond what we would predict from the weight loss itself,” Katz explains.
Katz wouldn’t consider each slower week to be a “plateau.” A true plateau means at least four or more weeks of no true changes in body composition, weight, waist measurements or how your clothes fit. This is all assuming you’ve been consistent with your medication, healthy eating habits, hydration, exercise and sleep.
“A normal slowdown is part of the process. A plateau is a sign that the plan just may need to be reassessed,” she adds.
What To Do if You Stop Losing Weight on a GLP-1, According to a Registered Dietitian
Katz’s biggest piece of advice? Don’t address a plateau by eating less and less. Instead, consider whether you’re protecting your muscles, moving daily and eating enough protein.
“One of the biggest mistakes I see is waiting to lose the weight first before getting in the gym or becoming active. I want patients to strength train as early as they can safely tolerate it, because the goal is not just a lower number on the scale. The goal is to lose fat while preserving as much lean mass as possible,” she tells Parade.
GLP-1s can lead to significant weight loss, but potential concerns to be mindful of include muscle and bone loss, along with insufficient nutrition.
“Muscle tissue is also a contributor to resting energy expenditure, so preserving lean mass matters for metabolic health and long-term weight maintenance,” Katz adds.
Related: ‘I Lost 150 Pounds With the Help of a Natural GLP-1’
Eating Habits That Can Undermine Progress
One major issue GLP-1 patients face is low-volume intake that may also contain minimal nutrients. For instance, when your appetite is suppressed, it can be easy to snack on foods like sweets, crackers or ultra-processed treats that are nearly void of protein and fiber.
“Appetite may be lower, but that does not automatically mean diet quality is high. When appetite is lower, then what you eat should matter even more, to ensure the body is getting what it needs and nutrient gaps aren’t more prevalent,” Katz explains. “For GLP-1 patients, I usually prioritize protein first and fiber-rich whole foods. Protein needs should be individualized—especially in people with kidney disease or other medical conditions, but for many active adults or people trying to preserve muscle during weight loss, I often aim for roughly 0.7 to 1 gram of protein per pound of goal body weight or adjusted body weight.”
Prioritize lean proteins like cottage cheese, Greek yogurt, eggs, poultry, fish, lentils, fruits, vegetables, beans, nuts, seeds and tempeh.
Related: The Truth About Over-the-Counter GLP-1 Patches, According to Doctors
The 3 Most Common Errors When Taking GLP-1s
Here are common mistakes people often make on GLP-1s, according to an RD.
1. Relying on appetite suppression alone
As with any prescription medication, there are certain mistakes to avoid to ensure you continue to make progress.
The most common pitfall Katz sees is relying solely on appetite suppression and not establishing healthy habits that can help keep the weight off for the long-term. After all, weight loss truly is a lifestyle, and adopting sustainable habits can make all the difference in the world.
This leads us to our next point:
2. Not prioritizing the basics
Embracing a well-rounded approach is the name of the game. That means prioritizing the basics. All too often, Katz sees patients skipping resistance training, under-eating protein and not hydrating sufficiently.
“I also see people avoid the gym because they think, ‘I’ll start when I lose more weight.’ I think that is backwards. Strength training is part of the treatment plan, not something to add only after the weight is gone,” she stresses.
Related: This Common GLP-1 Dosing Mistake Can Backfire Fast, Doctors Warn
3. Wanting to increase the dosage to break through a plateau
Another common theme Katz cautions against is the desire to increase the dose to reduce appetite even further in order to shatter a plateau.
“When appetite is reduced, what you choose to eat matters even more because you have fewer eating opportunities to meet protein, fiber, fluid and micronutrient needs,” she says.
Moral of the story? If you reach a plateau while taking weight-loss medication, your body may be adjusting. It’s always wise to check in with your healthcare provider or a registered dietitian to see whether you’re actually progressing. The last thing you want to do is start eating less and depriving yourself of important nutrients.
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Source:
- Johannah Katz RD, Dietitian from Consumer Health Digest
