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 eating right to staying active and hydrated, this guide will help you troubleshoot those pesky plateaus. 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 Before Increasing Your Dose

  1. Calorie Deficit: Knowing if you’re eating the right amount of calories is crucial. Use the
    TDEE Calculator
    to double-check your daily calorie needs. Make sure to choose the appropriate activity level. Once submitted, you’ll see your maintenance calories and suggested calorie levels for healthy weight loss.
  2. Protein Intake: Aim for 0.8 to 1g per pound of ideal body weight.
  3. Balanced Diet: Include fruits, veggies, whole grains, and healthy fats to get the nutrients your body needs.
  4. Nutrients: Ensure you’re getting essential vitamins, minerals, amino acids, and other nutrients.
  5. Hydration: Drink enough water! Aim for 80–100 ounces daily (more if you’re working out).
  6. Exercise: Include cardio and strength training in your routine. Resistance training is particularly important to prevent muscle loss during active weight loss.
  7. Sleep & Stress: Are you sleeping well and managing stress? Both are crucial for weight loss, so prioritize rest and relaxation.

If any of these areas need adjustment, focus on fixing them for a week or so before increasing your dose. The goal is to maintain a healthy calorie deficit with ease. If this becomes difficult (e.g., increased hunger or food noise), then consider adjusting your dose.

Why Weight Loss Stalls Happen

Weight loss stalls, or plateaus, are totally normal—even with GLP-1 medications. Your body might be adjusting to its new weight, or your metabolism could be recalibrating. This is just part of the journey, and it happens to everyone!

When to Make Changes

  • Length of the Stall: If your weight hasn’t budged for 6–8 weeks despite sticking to your plan, it might be time to change things up.
  • Diet Check: Reassess your calorie intake and ensure you’re getting a good balance of nutrients. Small tweaks can make a big difference.
  • Up Your Activity: Try new workouts or increase the intensity of your current routine to challenge your body in new ways.
  • Talk to Your Doctor: Before making significant changes, check in with your healthcare provider. They can offer personalized advice and assess whether a dose adjustment is needed.

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