What to Do if You Hit a Plateau on a GLP-1

By Lizzie Streit, MS, RDN, LD 

Even though glucagon-like peptide-1 (GLP-1) receptor agonists can be highly effective for weight loss, plateaus can still happen. A plateau occurs when weight loss stalls while taking the medication. 

If you’re following a structured approach like a GLP-1-friendly meal plan, plateaus can still happen — and often come down to a few key factors that are easy to adjust.

Fortunately, there are many tweaks you can make to get back on track and reach your weight loss goals. Keep reading to learn common reasons behind plateaus on a GLP-1 and how to address them. 

Why Weight Loss Stalls 

Weight loss may slow down while taking a GLP-1 medication for reasons similar to why plateaus occur when pursuing non-medication strategies to lose weight. Sustained weight loss over the long term is challenging, with or without medication. 

Over time, lower caloric intake leads to a decrease in the body’s resting metabolic rate, the number of calories the body burns at rest. As a result, it becomes more difficult to maintain a calorie deficit needed to lose weight. 

Many people, particularly those who take a GLP-1, are also at risk of losing muscle mass along with fat. Since muscle is more metabolically active and burns more calories than fat, a loss of muscle may contribute to a weight loss plateau. 

Solutions to Weight Loss Plateaus 

Here are a few top tips for overcoming a weight loss plateau on a GLP-1 medication: 

  1. Prioritize protein. Since protein helps maintain muscle mass, it’s important to get enough of this nutrient at meals and snacks. Keep lean proteins, such as eggs, chicken breasts, tofu, lean ground beef, cottage cheese, Greek yogurt, and fish, on hand to add to your 1200 calorie meal plan. Consistently hitting your protein needs is one of the biggest drivers of continued weight loss success on GLP-1 medications.

  2. Incorporate resistance training. Weight lifting, bodyweight exercises (push-ups, squats, etc.), or using resistance bands can help maintain and build muscle, and in turn, increase resting metabolic rate. Try to engage in strength training at least twice a week. 

  3. Eat small meals throughout the day. Since a GLP-1 can drastically reduce appetite, it’s common to skip meals or not eat for long periods of time. In this instance, you may not be eating enough calories, potentially causing the body to break down muscle for energy. If you feel full quickly after eating, spread out your intake across smaller meals throughout the day to hit your calorie needs. This is where having balanced, portion-controlled meals ready to go can make consistency much easier.

  4. Move more. Sometimes, the solution to stalled weight loss is burning more calories to get back into a calorie deficit. Try increasing your daily step count by incorporating more walks, hopping on a bike for 20 minutes, taking the stairs, and finding other small ways to boost movement. These are all ways to burn energy without engaging in overly intense and time-consuming workouts. 

  5. Review your plans with your doctor. Let your provider know about your stalled weight loss progress and ideas to overcome it. It’s possible you may need a change to your medication dosage. 

Note from Healthy For Life Meals: Planning and preparing balanced meals can help you succeed on a GLP-1 medication, but the process can be challenging. We’ve got you covered! Our chef-prepared, high-protein, portion-controlled meals are designed to support GLP-1 users who want results without the stress of planning, prepping, or tracking. Get started with one of our plans today and enjoy done-for-you, healthy meals.  

Stef Keegan