Why Am I Not Losing Weight on Semaglutide?

Why Am I Not Losing Weight on Semaglutide? Reasons & Solutions Explained

Embarking on a weight-loss journey with semaglutide can be exciting. But many users face frustration whey they hit a plateau in their progress or they don’t see the results they expected.

Let’s explore some common reasons why you might not be losing weight on semaglutide and actionable steps you can take.

Why You Are Not Losing Weight on Semaglutide: Top Reasons

Low Dose

Semaglutide starts at a low dose and gradually increases. Some people lose weight on the lower dose, while others see results after reaching the highest dose. 

What to do: Be patient. Your healthcare provider will typically increase the dose every 4 weeks until you reach the maximum dose.

Inconsistent Use

Consistency is key. Semaglutide is a weekly injection, and missing or delaying doses can hinder your progress. 

Having said that, semaglutide is often difficult to obtain, and as a result consistent use can be a challenge. 

What to do: Take semaglutide as prescribed. You could set an alarm to remind you of your dose.

If you’re having difficulties finding the medication, try getting your new supply 2 weeks before you need it. This will allow more time for you to find it. 

If you’re not taking the medication due to side effects, follow our nutrition and lifestyle recommendations to minimize problems and talk to your healthcare provider. 

High-Calorie Food Intake

It is possible to eat small amounts of high-calorie food and exceed your calorie needs. Take a closer look at what you’re eating to make sure you’re not selecting high-calorie food options. 

For example, one of my clients ate out at restaurants frequently. Although her food portions were small, the meals were high in fat and calories, and she often added wine as well. As a result, she stopped losing weight after shedding the first 15 pounds. 

Even healthy food can be high in calories. For instance, almonds are a great addition to your diet, but ¼ of a cup has approximately 160 calories. A handful is perfect, but if you’re eating almonds often, you might be eating too many calories throughout the day. 

What to Do 

You have a few options:

  •  Practice mindful eating: becoming more aware of what you consume and how you eat it can help you reduce your food intake. Get your mindful eating checklist here
  • Track your calories: Tracking calories helps identify hidden calories and areas for improvement in your food choices.
  • Make protein and vegetables the center of your meals: Eating mainly protein and veggies enables you to feel full with lower-calorie options, then move to other important nutrients such as healthy carbohydrates and fats. 
  • Consult a registered dietitian: A professional dietitian can help you develop a healthy eating pattern that works for you.

Get your complimentary semaglutide meal plan here

Hidden Calories in Drinks

Because it affects the appetite, eating while on semaglutide might be challenging, but sipping on drinks might be too easy. Sugary beverages and alcohol can add significant calories that slow weight loss.  

What to Do

First determine what drinks are sabotaging your weight-loss efforts. Then you have a few options:

  • Drink more water. Plain water or add some fruit or vegetables to make it tastier. Find how to make infused water here. 
  • Limit or avoid sugary drinks like soda and juices. 
  • Limit alcohol and, if you do drink, choose lower-calorie alternatives.
  • Substitute sodas and alcoholic beverages with healthy drinks that have fewer calories, such as probiotic sodas or kombucha. You can find them in most supermarkets.

Read: Do Liquid Calories Count?

Physical Inactivity

Physical activity is a key player in weight loss. It burns calories, prevents loss of muscle mass, and improves your mood.

What to Do

Aim for 150 minutes of moderate exercise or 75 minutes of vigorous activity weekly.

Additionally, it’s very important to include strength training to maintain muscle mass. It’s recommended to do strength training exercises at least twice a week. 

What’s more, staying active throughout the day can also make a difference. Look for opportunities during your daily routine to get some physical activity in. 

Poor Sleep Quality or Quantity

Lack of sleep can create an imbalance of your hormones, leading to:

  • Increased hunger because of raised ghrelin levels.
  • Decreased satiety because of lower leptin.
  • Increased cravings because of how your brain’s reward system is affected, making unhealthy choices more appealing and harder to resist. 
  • Insulin resistance. Lack of sleep reduces your body’s sensitivity to insulin, so you produce more, making you feel hungrier.

In other words, lack of good-quality sleep does the opposite of what semaglutide does. 

It also decreases the motivation to exercise—after all, who would be able to wake up to exercise after a poor night’s sleep?

What to Do

Aim to sleep 7-9 hours each night. Here are some tips to improve your sleep

Dealing with Weight-Loss Plateaus

Hitting a plateau during a weight-loss journey is common. The path of losing weight rarely goes on a straight line but rather has ups and downs as your body adjusts to a new weight. 

It is also possible that if you have lost a considerable amount of weight, your needs have changed. 

However, if you’ve been on semaglutide for a year, it’s also possible that the medication is less effective and it’s time to talk to your doctor.

What to Do

If your weight has been stable for a short period, give it time. Simply continue your healthy eating and exercise habits.

However, if you have lost a considerable amount of weight, you might need to adjust your current eating and exercise habits to take into account your new requirements.

Non-Response to Semaglutide

Some individuals may not respond to semaglutide. But before you give up, allow yourself sufficient time on the medication. At the same time, make sure you’re following a healthy diet and exercising regularly. 

What to Do

Ensure you’re using an FDA-approved product and consult your healthcare provider about alternative weight loss methods.

Unrealistic Expectations

Research shows that people using semaglutide for weight loss typically lose an average of 15% of their initial body weight over 68 weeks. 

What to Do

Set realistic goals to stay motivated. One to two pounds a week is a good weight-loss goal.  

Why Am I Not Losing Weight on Semaglutide

In My Expert Opinion

Embarking on a weight-loss plan with semaglutide has both triumphs and challenges. Reflect on your habits, maintain a healthy diet, and stay active to see the best results. Consistency and perseverance are keys to success. 

Stay in touch with your healthcare provider and consider consulting with a registered dietitian for personalized guidance. 

For more tips and resources, check our comprehensive nutrition guide for losing weight on semaglutide here.  [Link]

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