BlogWeight LossBust Through Your Weight Loss Plateau

Bust Through Your Weight Loss Plateau

Have your efforts stalled after a month of success? The science shows why that’s normal. Plus, six ways to bust right on through.
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So, you’re taking semaglutide and doing all the right things to support the medication’s effects: eating a healthy diet, moving your body, and finding ways to manage your stress. The weight began falling off … until it didn’t. What gives? Could be a weight loss plateau.

Weight loss plateaus are frustrating, but don’t fret: They’re totally normal. In any long-term weight loss journey, you can expect to hit—and most importantly, overcome —regular plateaus.

“There are no weight loss medications that keep you losing weight infinitely,” says Shirley Jiang, M.D., Chief Medical Officer for ReflexMD. “If you hit a plateau, it doesn’t mean the medication isn’t working. After all, you’re maintaining the weight and not gaining it. Rather, plateaus are an opportunity to reevaluate and see where there’s room for more positive change to meet your health goals.”

RELATED: 5 Common Weight Loss Myths, Debunked

In other words: Sustainable weight loss is a marathon, not a sprint. What’s more, there are plenty of ways to break through those stalemate situations. Keep reading for your guide to what to expect with losing weight on semaglutide and moving past plateaus.

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Why do weight loss plateaus happen?

You’re surely wondering: Why have I stopped losing weight?  

One reason is the simple fact that weight loss isn’t a linear process. When you first begin taking semaglutide (in conjunction with a healthy lifestyle that includes a nutritious diet and exercise), it’s common to see relatively quick results. Though each individual’s timeline varies, short-term effects from semaglutide can begin to kick in within one to four weeks, says the Mayo Clinic.

It’s not unusual to hit a weight loss plateau after what feels like a honeymoon period. However, it’s not a reflection of your willpower. Research shows that the human body has evolved to store fat and energy as a defense mechanism.  

“When you’ve lost a significant amount of weight, your body naturally becomes more efficient with the calories you consume. It senses that you don’t have the extra calories or fat to rely on in case of a famine,” says Dr. Jiang. “This is actually your body’s way of trying to protect you from starvation.”

So, if you feel like your weight loss has stalled despite maintaining the routine that helped you shed the pounds in the first place, you’re not imagining it. There’s a term for this: “metabolic compensation.” This is why it’s harder to continue losing weight at the same rate. During this time, your body is often learning to adjust and adapt to its new weight. 

Check your expectations

When dealing with a weight loss plateau, it’s also important to check in with your expectations about semaglutide’s effects. Understanding how this medication can help you lose weight is a great starting point. 

Semaglutide belongs to a class of medications known as glucagon-like peptide-1 (GLP-1) receptor agonists. This means that it mimics the actions of your body’s naturally occurring GLP-1 hormone. One of many benefits is that it slows down your digestion to help you feel full for a longer period of time, which promotes weight loss.  

“Often, people see semaglutide as a miracle drug and expect to reach their weight loss goals in just a few months,” says Supriya Rao, M.D., managing partner of Integrated Gastroenterology Consultants and the director for medical weight loss at Lowell General Hospital. “However, obesity is a complex chronic disease. Reframing the way we see obesity is going to help set people up for success in terms of their weight loss journey.”

Dr. Rao shares that while GLP-1’s have helped dozens of her patients achieve a healthier weight and even reverse some chronic medical conditions, medication is by no means “the easy way out.” Unlocking the full benefits of semaglutide means making a full and ongoing commitment to a healthy lifestyle, which includes a nutrient-dense diet, regular exercise, stress management, and quality sleep. 

Reinforce your goals

The need for realistic expectations also applies to your goal weight. How do you differentiate between a healthy target weight and your dream weight? That’s a great conversation to have with your doctor. (Learn more about how to set realistic weight loss goals.)

“A healthy target weight is ideally the weight your doctor wants you to be at that’s medically appropriate for your age, height, and so on. Whereas your dream weight is often a personal goal,” says Dr. Rao. “The first category is likely a range, whereas a dream weight might be a very specific number.” Again, it’s important to discuss with your doctor if these numbers are vastly different.

One barometer you shouldn’t get stuck on? Your body mass index (BMI). While obesity is multifaceted, BMI is not. It’s considered a “quick screening tool,” according to the Centers for Disease Control and Prevention (CDC). It doesn’t take into account the full picture of your health, which include cholesterol levels, blood pressure, and metabolic health. Nor does it consider your age and gender, which are important factors to consider for weight loss.

“BMI doesn’t differentiate between muscle and fat, or account for where the fat is distributed in the body,” says Dr. Rao. “Body composition measurement is much more insightful than BMI.”

Dr. Rao encourages patients dealing with frustrating weight loss plateaus to reinforce their goals and remember their “why.” That could be losing weight, reducing medications, or being able to keep up with their kids. Then, it’s time to reevaluate your current lifestyle, especially when it comes to diet, exercise, and sleep. 

Assess what you eat

When you hit a wall while losing weight, it can be tempting to experiment with the latest fad diets. If you’ve recently been prescribed semaglutide, however, the best course is to stick to a well-balanced diet made up of nutritious foods (start with this list of 10 best foods to aid weight loss). 

Why? Switching up too many things makes it tough to isolate what is and isn’t working for your body, explains Dr. Jiang. This is especially crucial when you’re trying to move the needle on losing weight. It’s also important not to cut your calorie intake too significantly right off the bat. Your body needs to trust that it isn’t starving at your new weight.

Because semaglutide slows down your digestion, Dr. Jiang recommends opting for smaller, more frequent meals over huge ones. 

She also recommends cooking at home as often as possible, so you can control the ingredients going into your body. This makes it easier to avoid foods and ingredients with little nutritional value that can sidetrack your weight loss efforts. You may even consider keeping a food journal and looking for areas where you can make healthy and creative swaps. 

“Even small changes can create significant improvements,” says Dr. Rao. “Something as simple as Meatless Mondays can help, or trying time-restricted eating to help curb late-night snacking.”

The foods you eat aren’t the only area to reassess: Beverages are often a sneaky source of sugar and calories. Soda is a prime example of a drink with empty calories, packing in about seven teaspoons of sugar per can, says the National Kidney Foundation

Making hydration a priority is just as important. You may not feel as thirsty when you’re taking semaglutide. Getting enough water can also help prevent constipation, which can be an uncomfortable side effect of GLP-1’s.

Double down on movement 

It should come as no surprise that physical activity is one of the best ways to break through a weight loss plateau. 

And while walking is always a great idea for your health, Dr. Jiang says that doing that as your sole source of exercise typically isn’t enough to make the scale budge when you hit a weight loss plateau. Adding some form of strength training to your routine is crucial for increasing your resting metabolic rate. 

“Muscle burns calories faster than fat does. The more muscle mass you have, the more metabolically active you are, which really helps with weight loss,” explains Dr. Jiang. “Ideally, you should strength train a few times a week to build and retain muscle mass.” 

READ MORE: Exercise and Semaglutide: What You Need to Know

As an added perk, maintaining muscle also helps with healthy blood sugar, per the American Diabetes Association

Don’t get us wrong: Keep walking! You should aim for at least 150 minutes of moderate-intensity physical activity per week, says the CDC. Just make sure you’re walking briskly and also sneaking in some strength training to rev up your metabolism. 

Ensure restful sleep

Don’t overlook the importance of snoozing! According to Dr. Rao, getting enough rest is one often overlooked factor in managing obesity. Research shows that a lack of quality sleep is associated with more “hunger” hormones, and that there’s a significant link between short sleep and higher BMI. 

So regardless of your diet or exercise routine, your efforts may not yield the desired results without good sleep.

“Sleep is restorative; it regulates hormones, supports our immune system, and even controls our appetite,” she says. “If you’ve hit a plateau with your weight loss efforts and aren’t getting good sleep, talk to your doctor. In the meantime, limit alcohol consumption, reduce your screen time use before bed, and make sure you have a calming bedtime routine.” 

Stay motivated

Weight loss plateaus can feel incredibly demotivating. But don’t give up. Make healthy adjustments, and talk to your doctor about how you can continue to reach your health goals. 

If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now or take our short quiz to see if you qualify.

Read Next: The Complete Guide to Losing Weight Safely

How Fast Does Semaglutide Kick In? Mayo Clinic.  

Farhana A et al. Metabolic Consequences of Weight Reduction. StatPearls. July 10, 2023.

Semaglutide Removes Excess Body Fat in People with Obesity. Endocrine.org. March 20, 2021.  

About Healthy Weight and Growth. Centers for Disease Control and Prevention. February 20, 2024. 

Five Sneaky Sources of Sugar. The National Kidney Foundation

Blood Glucose and Exercise. American Diabetes Association.

Adult Activity: An Overview. Centers for Disease Control and Prevention. December 20, 2023. 

Leprout R et al. Role of Sleep and Sleep Loss in Hormonal Release and Metabolism. Endocrine Development. November 24, 2009.

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