By Dr. Harpreet Tsui
GLP-1 medications have been a game-changer in the fight against obesity, helping many patients shed pounds, curb cravings, and gain better control over their health. But if you’re on a GLP like semaglutide or tirzepatide and your weight loss has stalled, you’re not alone. Hitting a plateau is incredibly common, even with the most powerful tools in our toolbox.
The good news? There are some highly effective ways to break through that stall and get the scale moving again. If you’re feeling stuck, here are five simple, strategic shifts you can start today:
Really Prioritize Protein
Protein isn’t just important—it’s essential. When you’re in a calorie deficit (especially on GLPs, which tend to suppress appetite), your body needs quality protein to maintain muscle mass and keep your metabolism humming. Aim for 90–120 grams of protein per day, depending on your body size and activity level.
Not sure how to hit that goal? Think lean meats, Greek yogurt, eggs, tofu, tempeh, and protein shakes. Start your day with 30 grams at breakfast, and build each meal around your protein source.
Get 25–30g of Fiber a Day
Fiber keeps you full, supports digestion, and plays a key role in stabilizing blood sugar. Yet most people don’t get enough.
Start adding more non-starchy vegetables, berries, legumes, chia seeds, and whole grains into your meals. If your current intake is low, increase slowly to avoid bloating—and don’t forget to pair fiber with plenty of water to keep things moving.
Increase Strength Training
Cardio is great for your heart, but strength training is your secret weapon for lasting fat loss. It boosts your resting metabolism by helping you build and preserve lean muscle, especially important if you’re losing weight quickly.
You don’t need to become a bodybuilder overnight. Start with two or three sessions per week focusing on compound movements (like squats, lunges, rows, and presses), and progress from there. Even resistance bands or bodyweight workouts at home can make a difference.
Limit Alcohol
Alcohol isn’t just empty calories. Alcohol disrupts sleep, impairs recovery, and slows your metabolism. On top of that, it can lower inhibitions and lead to overeating or skipping workouts.
If you’re serious about breaking a weight loss plateau, take a break or cut way back. Many patients notice improved energy, better digestion, and more consistent weight loss after reducing or eliminating alcohol.
Drink More Water
Hydration matters more than you think. Water supports fat metabolism, helps with appetite control, and ensures your body runs efficiently. Aim for at least 80–100 ounces per day, more if you’re exercising or live in a hot climate.
Not a fan of plain water? Add lemon, cucumber slices, or electrolyte packets to mix it up. Just steer clear of sugary drinks that can sabotage your progress.
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