Hitting a weight loss stall while on GLP-1 medications can be super frustrating, but it’s totally normal. Before you think about upping your dose, there are a few things to check to make sure you’re on the right track. From making sure you’re eating right to staying active and hydrated, this guide will help you troubleshoot those pesky plateaus. And don’t worry, we’ll also cover why stalls happen and when it’s time to make some changes. Let’s dive in and keep that progress going!

Checklist: Things to Check if Your Weight Loss Has Stalled Before Increasing Your Dose
  1. Calorie Deficit: Data is crucial so to know if you are eating the right amount of calories will help you determine your next steps.  You need to be  eating fewer calories than you burn. To double-check your daily calorie needs and adjust your meals if needed check use the TDEE Calculator.  Make sure you choose the appropriate activity level. Once you hit submit you will see your maintenance calories and then suggested calories for healthy safe weight loss. 
  2. Protein Intake: Aim for .8 to 1g per pound of ideal body weight.
  3. Balanced Diet: Include fruits, veggies, whole grains, and healthy fats to get all the nutrients your body needs.
  4. Nutrients: Vitamins, minerals, amino acids and more can be essential to supplement.
  5. Hydration: Drink enough water! 80 – 100 ounces is usually sufficient, more is fine if you’re working out.
  6. Exercise: Mix in some cardio and strength training exercises to keep your body active. During active weight loss resistance training (weight training) is crucial to avoid muscle loss.
  7. Sleep and Stress: Are you sleeping well and managing stress? Both can impact your weight loss, so make sure you’re getting enough rest and finding ways to relax. 

​If any of these items were off or in need of adjustment you should consider adjusting those first for a week or so before you just go up in dose. The idea is to be able to maintain a healthy calorie deficit easily.  Once it becomes difficult (food noise, hunger, etc.) then consider your dose. 

Why Weight Loss Stalls Happen and When to Make Adjustments

Weight loss stalls, or plateaus, are totally normal, even with GLP-1 meds. Your body might be getting used to the new weight, or your metabolism could be adjusting. It’s just part of the process.

When to Make Changes
  • Length of the Stall: If your weight hasn’t budged for 6-8 weeks, even though you’re sticking to your plan, it might be time to switch things up.
  • Diet Check: Revisit your calorie intake and make sure you’re getting a good balance of nutrients. Sometimes small tweaks can make a big difference.
  • Up Your Activity: Try new workouts or increase the intensity of your current routine to give your body a new challenge.
  • Talk to Your Doctor: Before making big changes, check in with your healthcare provider. They can give you personalized advice and see if you need a different dose of your GLP-1 medication.

​Remember, weight loss is a journey with ups and downs. By following these tips, you can break through stalls and keep moving toward your goals.