Why You’re Not Losing Weight on GLP-1s (Semaglutide or Tirzepatide)—And What You Can Do About It

If you're taking a GLP-1 medication like semaglutide (Wegovy, Ozempic) or tirzepatide (Zepbound, Mounjaro) and the scale isn't moving the way you expected, you’re not alone. These medications have transformed weight loss for many people, but they’re not magic—and it’s completely normal to hit a plateau or see slower progress than others.

In this post, we’ll break down the most common reasons you might not be losing weight on GLP-1s and what steps you can take to move forward with confidence and clarity.

You May Not Be Eating Enough (or Eating the Right Foods)

One of the first changes many patients experience on GLP-1s is a decreased appetite. While this can be helpful at first, some people begin to eat too little, which may slow metabolism or trigger fatigue. Others might still eat calorie-dense foods in smaller amounts—enough to stop progress altogether.

Instead of focusing only on eating less, shift your focus to fueling your body. Prioritize protein at every meal, include fiber-rich vegetables, and try to avoid high-calorie "slider" foods like chips, crackers, or ice cream, which are easy to overeat even in small portions.

Lack of Movement Is Holding You Back

When your appetite drops, your energy might drop too. If you find yourself less active than usual, that could impact your results. Without regular movement—especially strength-based activity—you may be losing muscle along with fat, which can lead to slower metabolism over time.

Try gentle activities like walking after meals, stretching, or bodyweight exercises to start. Once you feel more energized, incorporate regular strength training a few times a week to help maintain lean muscle and support ongoing fat loss.

Don’t Skip Strength Training

If you're only focusing on eating less and taking medication, you're missing a key part of the puzzle: resistance training. Strength training helps preserve muscle, which supports your metabolism and long-term weight loss.

You don’t need a gym or heavy weights—start slow with resistance bands or light hand weights. Even just 30 minutes twice a week can make a big difference. I’ve seen it be a total game changer for many patients.

Underlying Hormonal or Metabolic Factors Are Interfering

If you’ve been consistent with medication and lifestyle changes and still aren’t seeing results, there could be a metabolic or hormonal reason. Conditions like insulin resistance, thyroid imbalances, or PCOS can make weight loss more challenging, even on GLP-1s.

This is why personalized care matters. Cookie-cutter online programs often miss the bigger picture. A licensed provider can help evaluate your lab work, assess for any contributing health issues, and adjust your plan accordingly.

You’re on the Wrong Dose—or Titrating Too Fast

GLP-1 medications are meant to be titrated gradually to help minimize side effects and ensure long-term results. Some people increase their dose too quickly in hopes of speeding up weight loss, while others plateau because they’ve stayed at the same dose for too long.

Don’t rush the process. Everyone responds differently, and it may take three to five months to find the right dose for your body. Talk to your provider about your progress and whether your titration schedule needs to be adjusted.

Stress and Poor Sleep Are Getting in the Way

Even with the right medication and healthy eating, high stress levels and poor sleep can slow or stop weight loss. Elevated cortisol levels from chronic stress can make the body hold onto fat, and poor sleep can interfere with hunger and fullness hormones, making it harder to stay on track.

Focus on building small habits to improve both areas. Prioritize a consistent sleep schedule, limit screen time before bed, and find simple ways to reduce stress—whether that’s walking, journaling, or taking time for yourself.

You’re Comparing Yourself to Everyone Else

Social media can be a powerful motivator, but it can also set unrealistic expectations. It's easy to feel discouraged when someone else loses 15 pounds in a month and you're still trying to break past five.

The truth is, everyone responds differently to GLP-1 medications. Genetics, hormones, lifestyle, and your starting point all play a role. Aim for sustainable, steady weight loss—about one to two pounds per week is a healthy and realistic target.

Track more than just your weight. Celebrate non-scale victories like improved energy, better digestion, reduced cravings, or improved lab markers. These changes often happen before the number on the scale shifts.

When to Get Extra Support

If you’re feeling stuck or unsure about your next steps, it may be time to seek support from a provider who can offer more than a one-size-fits-all approach. Personalized guidance can make a big difference—especially when it includes medication management, titration support, nutrition strategies, and lifestyle coaching.

At Kya Wellness, we help women navigate GLP-1 weight loss with a holistic, individualized care model. Whether you're just starting or have hit a frustrating plateau, our programs are designed to help you succeed—on your terms.

Ready to Get Back on Track?

If your results aren’t what you hoped for—or if you feel like you’re doing everything right and still not seeing progress—we’re here to help.

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Disclaimer:

This article is for educational purposes only and does not establish a patient-provider relationship. Always consult a licensed medical provider before starting or changing your healthcare plan.