Clinically reviewed: Mon 07 April
It can be frustrating when weight loss plateaus, especially when you’re taking GLP-1 medication. While these medications reduce appetite and help lower food intake, weight loss is not always immediate or linear. It’s common to lose more weight than expected in the first few weeks, then settle into a slower, more sustainable rate of around 0.5–1kg (1–2 pounds) per week. This can vary week to week, and it’s normal to see periods of no change despite maintaining healthy habits.
One reason weight loss can stall is eating too little. GLP-1 medications often reduce hunger so much that people unintentionally under-eat. While this might lead to initial weight loss, it can eventually slow your metabolism and signal your body to hold onto energy, making further weight loss more difficult. As a minimum, women should eat at least 1,200–1,500 calories per day, and men 1,500–1,800 calories, to support basic nutritional needs and prevent your metabolism from slowing. Even if your appetite is low, it’s important to eat regular, balanced meals and snacks—even if portions are smaller than what you’re used to.
Other factors like stress, poor sleep, and constipation can also impact weight loss. Paying attention to these areas and how they might be affecting your body can be helpful. Finally, it’s possible that you're simply not in enough of a calorie deficit. Reviewing your diet for energy-dense items like ultra-processed foods or alcohol can help identify small changes that may make a big difference. Sustainable weight loss takes time—keep focusing on the healthy habits you’re building, and progress will follow.