{"id":44276,"date":"2025-10-23T00:07:46","date_gmt":"2025-10-23T00:07:46","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44276"},"modified":"2025-10-23T00:07:47","modified_gmt":"2025-10-23T00:07:47","slug":"best-glp-1-for-weight-loss-2","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/best-glp-1-for-weight-loss-2\/","title":{"rendered":"The Great GLP-1 Plateau: Why You\u2019ve Stopped Losing Weight and What to Do About It"},"content":{"rendered":"

These expert-based tips can help the scale start moving again.\u00a0<\/em><\/p>\n\n\n\n

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If you\u2019re taking Ozempic or Wegovy, you may already know that the semaglutide injections belong to the class of medications called GLP-1 receptor agonists. They aid weight loss<\/a> by mimicking the glucagon-like peptide-1 (GLP-1) hormone, which regulates blood sugar levels and blunts appetite. Once a closely guarded secret among celebrities and the ultra-wealthy, these drugs have become widely accessible in recent years, driving a surge in popularity among those looking to drop pounds.<\/p>\n\n\n

While GLP-1s do make slimming down easier, that doesn\u2019t mean the journey to your goal weight won\u2019t have any bumps in the road. Even with a prescription, it\u2019s common to experience plateaus. This can be frustrating\u2014especially if you\u2019ve become accustomed to seeing results week after week. But it\u2019s also very common, and stalling out is in no way a sign you\u2019re doing anything wrong.\u00a0<\/p>\n\n\n

\u201cVery few people will see a perfectly steady, linear decrease in weight over time,\u201d says Michael L. Glickman, MD, an obesity medicine physician and owner of Revolution<\/em> Medicine, Health, and Fitness<\/em><\/a>. In other words, it\u2019s all part of the process, and thankfully, according to Dr. Glickman and the other weight loss expert we spoke with, there are steps you can take to start losing again. Here\u2019s why GLP-1 weight loss plateaus happen, and how to move past them.<\/p>\n\n\n

Recognizing Signs of a Weight Loss Plateau<\/h2>\n\n\n

If you\u2019ve been stepping on the scale consistently only to see the same number staring back up at you, there\u2019s a good chance you could be experiencing a plateau, says Amy Shapiro, MS, RD, the founder of Manhattan-based dietetics practice Real Nutrition<\/a>. \u201cA weight loss plateau is simply when weight stops changing\u2014or changes very little\u2014despite continuing the same diet, physical activity, or medication,\u201d she says.\u00a0<\/p>\n\n\n

Dr. Glickman notes that a true plateau occurs when someone remains at the same weight for several months. \u201cIt is important first to rule out normal fluctuations in weight that occur from water retention, hormone changes, waste elimination, and sleep<\/a> disruption, he explains.\u00a0<\/p>\n\n\n\n

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To determine if you\u2019re dealing with an actual plateau\u2014not just stalling out due to having your period<\/a>, for example\u2014record your weight each day. \u201cTo get the most accurate reading, check your weight first thing in the morning after emptying your bowels and bladder,\u201d Dr. Glickman suggests. If your weight remains unchanged for more than a month, you may need to shake things up to get the scale moving again.\u00a0<\/p>\n\n\n

What\u2019s Causing Your Weight Loss Plateau?<\/h2>\n\n\n

There are countless reasons your weight may stall while taking a medication like Ozempic or Wegovy, but Dr. Glickman and Shapiro say these are the main culprits.\u00a0<\/p>\n\n\n

Your Hunger Hormones Have Wised Up<\/strong><\/h3>\n\n\n

The GLP-1 hormone is one of eight hormones that play a role in hunger and weight regulation. Specifically, GLP-1 helps regulate blood sugar, slows stomach emptying, and increases feelings of fullness. GLP-1 agonist medications mimic these effects to fuel weight loss.<\/p>\n\n\n

While Dr. Glickman notes that this works for a while (a little over a year, on average<\/a>), the fact is that seven other hormones play a role in hunger and weight regulation, and they\u2019re hardwired to prevent starvation. \u201cEven if GLP-1 lowers some hunger cues, other hormones and mechanisms can still drive appetite and energy conservation,\u201d Shapiro explains. So at some point or another, they\u2019ll wise up, realize that you\u2019ve been consuming fewer calories, and signal your body to make biological changes to help you keep from losing more weight.<\/p>\n\n\n\n

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Put another way, your metabolism adapts. Unfortunately, this can happen even if you haven\u2019t yet hit your goal weight or a weight that is optimal for your health.\u00a0<\/p>\n\n\n

Your Lifestyle Doesn\u2019t Support Weight Loss<\/strong><\/h3>\n\n\n

Relying solely on medications to trim down doesn\u2019t support sustained weight loss. Shapiro notes that plateaus are more likely among those who aren\u2019t making lifestyle changes, with muscle-building physical activity among the most vital. That\u2019s because the more muscle you have, the more calories your body will burn at rest<\/a>. On the flip side, when you lose muscle\u2014something that\u2019s more likely to occur with rapid weight loss\u2014your metabolism can take a nosedive, halting your progress. \u201cThose who preserve their skeletal muscle\u2014or better yet, add muscle\u2014while losing fat will see less of a reduction in their basal metabolic rate than those who lose muscle,\u201d Dr. Glickman says.<\/p>\n\n\n

Poor sleep quality, high levels of stress, and regularly consuming alcohol<\/a> are other lifestyle factors that can stall your progress due to their effects on hunger hormones like ghrelin and leptin. Alcohol can also intensify the gastrointestinal side effects of GLP-1 medications, including nausea and acid reflux. Regularly dealing with these symptoms could delay a dosage increase\u2014and, in turn, lead to a plateau, Dr. Glickman says.\u00a0<\/p>\n\n\n

Overcoming GLP-1 Weight Loss Plateaus<\/h2>\n\n\n

So now that you understand why you may not be losing weight, you\u2019re probably wondering what you can do about it. Both Shapiro and Dr. Glickman say a good place to start is with modifiable lifestyle factors such as sleep, nutrition, and physical activity. \u201cIt\u2019s a common misconception that all you have to do is take the drug to see results. While that may work for a while, that won\u2019t fuel long-term success. That\u2019s where lifestyle modifications come in,\u201d Shapiro says. From there, if you\u2019re still not seeing a change, it could be worth reviewing your medications with your doctor\u2014both your GLP-1 and any others you may be taking.\u00a0<\/p>\n\n\n

Regularly Challenge\u2014and Feed\u2014Your Muscles\u00a0<\/strong><\/h3>\n\n\n\n
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Taking a GLP-1 doesn\u2019t mean you can skip the gym. Doing so will only stall your progress. Studies<\/a> show<\/a> that people taking GLP-1s who regularly break a sweat lose more weight than those who don\u2019t, and also tend to keep the weight off more effectively. That\u2019s because working out helps build muscle, which will help your body burn more calories as you go about your day.\u00a0<\/p>\n\n\n

While any type of physical activity is beneficial, when it comes to preserving and building muscle, resistance training is king. \u201cIt helps preserve lean mass during weight loss, which helps to keep your metabolism high and allows for further fat loss without losing muscle mass,\u201d Shapiro explains. Both Dr. Glickman and Shapiro recommend full-body heavy weight training 2 to 3 times a week for optimal results.<\/p>\n\n\n

Fueling your muscles is equally as important, Shapiro notes. \u201cBuilding muscle through regular strength training helps maintain metabolism as weight drops, while prioritizing adequate protein<\/a> intake supports lean mass and satiety,\u201d she says. Both Dr. Glickman and Shapiro recommend consuming 1.2 to 1.5 grams per kilogram of body weight per day, spread across meals and snacks. \u201cThis will help you feel full and support healthy blood sugar levels,\u201d explains Dr. Glickman.<\/p>\n\n\n

In practice, this means a 150-pound person should consume 82 to 102 grams of protein per day from whole foods such as meat, seafood, eggs, dairy<\/a> products, tofu, and legumes. If you find it tricky to hit your daily goal, a protein powder like HUM Core Strength<\/a> can help. (It has 20 grams of plant protein per serving.)\u00a0\u00a0<\/p>\n\n\n\n

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Focus on Fiber and Hydration, Too<\/strong><\/h3>\n\n\n

Protein often gets all the attention when it comes to weight loss, but Shapiro emphasizes that staying hydrated and getting enough daily fiber<\/a> are just as crucial. These habits, she explains, support sustainable fat loss and help minimize the duration of plateaus.\u00a0<\/p>\n\n\n

Drinking water throughout the day helps with this by supporting digestion<\/a>, giving you the energy to work out, and crowding out other beverages that could make it harder to overcome your plateau, like alcohol and sugary drinks, Dr. Glickman and Shapiro explain. The Academy of Nutrition and Dietetics recommends<\/a> that women drink about nine cups of water per day. Still, if you\u2019re particularly active or tend to get thirsty easily, you may benefit from more, so definitely listen to your body.\u00a0\u00a0<\/p>\n\n\n

When it comes to fiber, both Dr. Glickman and Shapiro recommend getting at least 25 grams daily, primarily from whole foods like those listed below.<\/p>\n\n\n\n