Stuck on GLP-1? What to do when your weight loss plateaus

Peter Paumgardhen | Last update: 7th May 2025

Why GLP-1 weight loss plateaus happen

A GLP-1 weight loss plateau isn’t uncommon — weight loss isn’t always linear, and plateaus are more common than you might think. But why does progress suddenly halt when you’ve been doing everything right?

• Your metabolism adjusts: When you begin losing weight, your body adapts to the calorie deficit by slowing down its metabolic rate. This survival mechanism, which once helped our ancestors during times of famine, can make weight loss feel like an uphill battle.
• Your treatment might need tweaking: If you use weight-loss drugs such as GLP-1s, your initial dosage might no longer be as effective as your body composition changes. Treatments often require reassessment with your doctor to align with your progress.
• Lifestyle factors come into play: Stress, poor sleep, and even a lack of variety in your physical activity can affect your progress. For example, insufficient sleep can disrupt hormones that regulate hunger and fat storage, while stress can increase cravings for comfort foods.

These factors are part of the natural progression of weight loss and don’t reflect your effort or commitment. Recognising that plateaus are normal can help you approach them with curiosity rather than frustration.

Adjusting your approach to break through a plateau

If you’ve hit a GLP-1 weight loss plateau, adjusting your routine can make a real difference. Here are some strategies to help you shake things up and reignite progress.

Tweak your nutrition

Sometimes, your body simply needs a change. If you’ve been sticking to the same meal plan for weeks or months, try shifting your focus:

• Reassess macronutrients (protein, fat, and carbs): Consider increasing your protein intake, which helps preserve lean muscle mass and can improve satiety.
• Experiment with meal timing: Some SlimrChat members have found that intermittent fasting or adjusting the timing of meals can help reset their progress.
• Stay hydrated: It’s easy to overlook, but dehydration can mask itself as hunger and impact your energy levels. General advice from the U.S. National Academies of Sciences, Engineering, and Medicine suggests drinking about 2.7 litres per day for women and 3.7 litres per day for men, including water from food and beverages. Your specific needs may vary based on factors like activity level, climate, and health.

Step up your activity

Your body can also adapt to your exercise routine, making it less effective over time. Introducing variety can help:

• Add resistance training: Building muscle improves strength and increases your resting metabolic rate, helping you burn more calories even at rest.
• Try HIIT: High-intensity interval training involves short bursts of intense exercise followed by rest and can be a powerful tool for breaking through plateaus.
• Incorporate NEAT activities: Non-exercise activity thermogenesis (NEAT) includes everyday movements like walking, cleaning, or taking the stairs. These small actions add up over time.

Mindset matters

It’s easy to become discouraged during a plateau, but shifting your perspective can make a difference.

• Focus on non-scale victories: Pay attention to changes in how your clothes fit, your energy levels, or improvements in fitness.
• Celebrate consistency: Remember that sticking to your plan, even without visible results, is still progress. Consistency lays the foundation for long-term success.

Refeed days as a strategy

If you’ve tried the above adjustments and still feel stuck, a GLP-1 weight loss plateau might benefit from refeed days as a strategy.

Refeed days involve temporarily increasing your calorie intake, primarily by focusing on healthy carbohydrates. Unlike cheat days, which are often indulgent and unstructured, refeed days are intentional and designed to boost your body’s metabolism.

Want to learn more about incorporating refeed days into your routine? Check out our related article, ‘How more calories can break a weight loss drug plateau‘ It’s packed with actionable tips and expert insights.

When to reassess your treatment plan

If you’ve tried adjusting your routine and still aren’t seeing results, it may be time to revisit your treatment plan with a healthcare professional.

• Recognising a true plateau: Plateaus typically last for a few weeks. If you’ve been stuck for longer, it’s worth investigating whether your current approach is still suitable.
• Signs your treatment may need adjustment: As your weight decreases, your body’s needs change. Discuss with your doctor whether a dosage adjustment or a new strategy might help.
• Exploring alternatives: Your doctor or healthcare provider can recommend options such as combining therapies or trying innovative approaches tailored to your goals.

GLP-1 weight loss plateaus are temporary

While a GLP-1 weight loss plateau can feel discouraging, it’s not permanent. You can overcome this phase with patience and a willingness to adapt and continue moving towards your goals. Remember, weight loss isn’t just about the numbers on the scale — it’s about building healthier habits, feeling stronger, and gaining confidence in your journey.

Want to make the most of your treatment? Don’t miss our guide GLP-1 dos and don’ts — your step-by-step guide to making it work for practical tips on building healthy habits and avoiding common pitfalls.

At SlimrChat, we’re here to support you every step of the way. From sharing experiences to providing practical advice, our community is built to help you succeed.