My Semaglutide Stopped Working: What Do I Do?

You’ve made great strides with semaglutide and feel more energized than ever. But suddenly, the scale refuses to budge. If this sounds familiar, don’t worry — you’re not alone. Many people experience weight loss plateaus, and it’s a completely normal part of the journey. The good news is that it doesn’t mean your weight loss journey is over. You can overcome this hurdle and get back on track with your health and wellness goals.

Why Plateaus Happen with Semaglutide

There’s not always one clear reason why we hit a weight loss plateau, but here are a few things that may explain why it happens.

• Your Body Needs Less Fuel. As you shed pounds, your body needs fewer calories to maintain its size. If your diet doesn’t adjust along with your weight loss, you might reach a point where you are taking in the same amount of energy your body needs each day. That’s a recipe for a plateau.
• Muscle Matters. Here’s the deal: when you lose weight, you lose a bit of fat and muscle. Since muscle burns more energy than fat, having less of it can slow down your metabolism.
• Those Little Extras Add Up. It’s easy to let things slide once you’re settled into your routine. You think an extra snack can’t hurt. However, these small indulgences can add up and contribute to a weight loss plateau.
• Less Movement = Less Progress. It’s not just about a workout at the gym. Your everyday activities (like walking, carrying groceries, and yard work) play a big role in burning those calories. If you move less, your weight loss might stall.

How to Break Through Your Weight Loss Plateau

Will your plateau go away on its own? Most likely not. But there are a few things that can help:

Fine-Tune Your Nutrition:

• Track Your Food. Research shows that people tend to underestimate how much they actually eat. Tracking your food eliminates the guesswork that can lead to stalled progress.
• Go Big on Fruits and Veggies. Remember how your body needs fewer calories as you lose weight? Fresh fruits and veggies are two foods that are helpful as you navigate a plateau. Non-starchy vegetables — like cauliflower, broccoli, asparagus, and leafy greens — are low in calories and deliver fiber to satisfy you.
• More Protein, Please! Aim for a higher protein intake to maintain muscle mass and boost satiety.
• Eat Mindfully. Listen to hunger and fullness cues when you eat. Try the 3-Bite Rule the next time you sit down for a meal — we promise, you will love it!

Amp Up Your Activity

• Increase Intensity. If you’ve been following the same exercise routine, it’s time to switch things up. Increase the intensity or duration of your workouts, or try a new activity altogether. Lifting weights is a great way to build muscle and burn calories at rest.
• Non-Exercise Activity. Think about what you already do in a day. Take the stairs to your 2nd-floor office? Check. Garden in your backyard? Double check. All of these add up to small health wins.

Address Lifestyle Factors

• Manage Your Stress. Real talk: stress can hinder your weight loss efforts. Keep your stress (and anxiety) in check with things like meditation or yoga.
• Prioritize Your Zzzz’s. Remember last week when you worked late and reached for those cookies? Sorry to disappoint but that didn’t exactly help your weight loss. Aim for at least 7-8 hours of quality sleep each night — your future self will thank you.
• Drink More Water. Believe it or not, water can affect weight loss. When dehydrated, your metabolism slows, making it harder for your body to burn fat. Aim for half your body weight in ounces of water per day. Don’t like plain water? Flavor it with slices of fresh fruit or a splash of seltzer water.

The Red Mountain Weight Loss® Difference

At Red Mountain, we know that every body is different. What works for your neighbor, bestie, or partner might not work for you. That’s why we create a plan customized to your health, your lifestyle, and your goals. We help you achieve long-term success with:

• Nutrition Guidance. Make healthier food choices with a diet plan tailored to your needs and preferences. 
• Behavior Modification. Manage stress, overcome emotional eating patterns, and build a positive relationship with food.
• Ongoing Support. You’ll have monthly check-ins with your doctor to keep you on track toward your weight loss goals.
• Don’t Give Up! Hitting a weight loss plateau is not a failure; it’s a natural part of the process. You can reignite your weight loss journey and achieve your goals with the right adjustments and support.