I Haven’t Lost Any Weight In Awhile. I Have Plateaued. What Should I Do?
Here are some suggestions for when the scale is not budging while on the injectable weight loss peptides.
A weight loss stall can be normal and it can happen on any dose. This can happen with any diet plan or exercise regimen as well. Your body adapted and now it needs some adjustments to get back into fat burning mode. Weight loss is not linear and the pound loss per week will fluctuate.
Calculate your daily caloric needs for your body at its new weight and make sure there is a deficit present. Click this link for calculation: https://tdeecalculator.net/
Majority of people can underreport or inaccurately calculate the calories in their food intake, which is unintentional. It is easy to overlook the amount of cream in coffee or a dip or even the accurate amount of chicken that is eaten. Track all food and beverages that are consumed. I know the Samsung app has a food tracker and can be with most watch apps. MyFitnessPal app is a free food tracker as well.
Make sure well hydrated daily. It is recommended to take your weight and divide it by 2.2 and that is your recommended ounces of water per day. Water demands increase when there is an excess loss of fluid due to illness, exercise, humidity, caffeinated and alcoholic beverages – all which needs to be taken into consideration and fluid intake should be increased to compensate for those losses. Every cell and organ in your body needs water to work properly. Water gets rid of wastes through urination, perspiration and bowel movements, keeps your temperature normal, and lubricates your joints.
Add lean protein every time you eat. If you are going for a snack that consists of carrots, add some cheese. If you’re overweight, aim for 0.6–0.9 g/lb of protein per day. For example: 200 lbs x 0.7g = 140g of protein recommended per day.
Increase your injection dose. If you have been on the same dose for a few months and there is room to increase, then that should be discussed with your provider as an option to overcome your plateaued weight loss.
If your weight loss has been stalling over a month and you are pretty sure that you have done all the above, contact your provider. Make sure your labs are up to date to evaluate for any other underlying issues.