GLP-1 receptor agonists and dual-action GLP-1/GIP therapies have changed the landscape of medical weight loss in Ireland. But what happens when you’re taking a clinically proven weight loss treatment, and the scale isn’t moving?

First: you’re not alone.

Even when appetite is reduced, weight loss still requires a consistent calorie deficit, proper nutrition, and regular movement. Here’s a breakdown of the most common reasons weight loss may stall — and what you can do to get results.

GLP-1 Medications Reduce Hunger — Not Calories

These medications work by helping you feel fuller with less food. But they don’t control:

• What you eat
• How much do you eat
• How your body processes different foods

It’s still possible to consume more calories than you burn — especially with energy-dense or liquid foods — even when hunger is reduced.

Common Nutrition Mistakes

1. You’re Eating Less Often, But Not Less Overall

• Skipping meals may lead to larger, more calorie-dense portions later
• Prolonged under-eating can cause intense rebound hunger

2. High-Calorie “Healthy” Foods Add Up

• Foods like nuts, granola, smoothies, avocado, and protein bars are healthy but calorie-dense
• Portion sizes can quickly push you into a deficit

3. You’re Not Tracking Your Intake

• Research shows most people underestimate calories by 20–40%
• Sauces, oils, drinks, and “small bites” can significantly add up

4. You’re Drinking Calories

• Smoothies, alcohol, protein shakes, and sugary coffees aren’t always well-regulated by appetite suppression
• Liquid calories are absorbed quickly and may delay satiety

 Nutrition Fixes

• Track intake for 5–7 days using apps like MyFitnessPal or Cronometer
• Prioritise protein: eggs, chicken, tofu, fish, Greek yogurt
• Choose fibre-rich vegetables: broccoli, leafy greens, carrots, courgette
• Limit:
  • Ultra-processed snacks
  • Sugary drinks and alcohol
  • Takeaway and oversized restaurant meals

Exercise Mistakes That Can Stall Progress

Although GLP-1 medications can help preserve lean mass, inactivity and poor training strategies can limit results.

1. You’re Relying on Walking Alone

• Walking is excellent for heart health, but it may not provide sufficient muscle stimulation to alter body composition significantly.

2. You’re Doing Cardio But Not Resistance Training

• Without strength training, weight loss can include muscle loss, which reduces metabolic rate
• Resistance training tells your body to retain muscle, not burn it

3. You’re Not Moving Enough Overall

• If you’re sedentary (e.g., desk job), you may burn only 1,500–1,800 kcal/day
• Without movement, even a reduced appetite may not create a large enough deficit

Exercise Fixes

• Add resistance training 2–3x/week: squats, pushups, resistance bands, or light weights
• Aim for daily movement bursts (e.g., 10-minute walks after meals = ~100–200 kcal/day burned)
• Use fitness trackers (Apple Watch, Fitbit, Oura) to monitor steps and activity
• Combine aerobic + resistance training for best results

Other Key Factors

1. You’re in the Early Phase of Treatment

• Starting doses of GLP-1 medications are designed to minimise side effects — not trigger maximum weight loss
• Most people see greater effects after 8–12 weeks of dose titration

What to do: Stay on schedule and trust the process. Don’t rush dose increases.

2. You’re Over-Focused on the Scale

• Water retention, menstrual cycle shifts, or muscle gain can temporarily mask fat loss
• Many people lose inches before pounds

What to do:

• Track non-scale progress (clothing fit, waist size, mood, energy)
• Take photos every 2–4 weeks

3. You’re Not Sleeping or Managing Stress

• Poor sleep increases hunger hormones and cravings
• High stress raises cortisol, which can blunt fat loss

What to do:

• Aim for 7–9 hours of quality sleep per night
• Build in relaxation: deep breathing, stretching, journaling, or walking

Health Checks to Consider

If weight loss continues to stall despite proper nutrition and activity, consider checking:

• Thyroid function (TSH, T3, T4)
• Liver and kidney markers
• Cortisol or blood sugar levels

Speak with your doctor for tailored blood work recommendations.

What You Can Do Next

• Log your food for 3–5 days
• Add or reintroduce resistance training
• Set a protein intake target: ~1.6g per kg of body weight per day
• Cut back on ultra-processed snacks and calorie-rich drinks
• Prioritise sleep and stress management
• Focus on consistency, not perfection

Final Thoughts

GLP-1 medications are powerful tools, but they are not magic fixes. Think of them as supportive frameworks, not a shortcut.

By aligning your nutrition, movement, recovery, and mindset, you can unlock the full potential of your treatment and reach your goals safely and sustainably.