Weight loss stall - driving me nuts!

Drew_1984

Drew_1984

Well-known member
Most people expect straight-line progress but the actual trial data is way messier. Weeks 1-12 is rapid loss, then slowdown weeks 16-24, another dip around 28-36 — that's the 'plateau' everyone freaks about — then gradual crawl to peak by week 60-68. That month-4-6 stall? That's literally the trial curve. People quit during this window without knowing it's normal.

This plateau playbook helped me stop spinning my wheels
 
I'm seriously stuck. I went from 185 to around 162 without much issue. The last 8-9 pounds were slow going last year, but since January 7th when I started on sema, almost 15 extra came off. Now, for the last 10-14 days, my weight is stuck at 162. It even went up to 162.5 the other day! It's staying there now. I'm doing EVERYTHING right. Water is a must, I'm tracking every calorie, aiming for 10,000 steps per day, plus my diet is high in protein and full of fiber.

This is so frustrating, I feel like I'm going crazy. It's ruining my mood daily. My goal is to get down to 140 by June 1st, and this is really messing with my plans. I haven't been under 160 in like a decade. I'm starting to think my body just won't let me get below it. Help!
 
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It sounds like what you're experiencing is a plateau, which is a completely normal part of weight loss. Your body is trying to find a new equilibrium and slowing down the process to conserve energy. It's a natural defense mechanism.

If you're still stuck after about four months, it could mean you're consuming enough calories to maintain your current weight. To start losing again, you might need to reduce your calorie intake.

It's a gradual process. I thought I would lose 40 pounds in six months, fast forward almost a year, and I've barely lost 25. It will take years to reach my goal.
 
To push past a stall, try eating at your maintenance calorie level for two or three weeks. Your body might need to reduce cortisol levels to start losing again. Staying in a calorie deficit for too long can really stress your body.

Also, reduce your exercise intensity during the maintenance period. Then, try going back into a deficit. You should see a breakthrough on the scale.
 
I read somewhere that cutting your dose in half for about a week or two, then returning to your normal dose sometimes works.
 
It's a plateau, and they're annoying but normal. Then, suddenly, you'll lose a couple pounds, and you're back on track. It's just your mind messing with you. Stay focused on what you need to do, and it will start moving downward again. I stalled a lot when I lost 88 pounds. Just think about your goal!
 
Stalls happen to everyone. The advice to take a break and eat more calories worked for me. I'm about to do that again because I'm close to my goal and need a break from the emotionless zombie I become on this stuff. I miss having feelings, lol.
 
Losing 23 pounds in 11 weeks is pretty fast actually. I think my body is just catching up, and the water weight is filling in the space where the fat used to be. I'm going to measure my waist for the next two weeks before making any adjustments. It seems like most people just increase their dose when they need to be patient.
 
People always disagree with me, but I take a few days off when this happens. I don't go overboard, but I don't count calories and I eat more carbs. I eat out, enjoy some sweets, and take it easy on exercise. Usually, I only do this for two days. It works best for me if I do it the two days before my shot when I'm less likely to have side effects from eating more. Then I go back to my usual routine. I go up a pound or two in water weight, which goes away fast, and then I lose weight at the pace I was before the stall. I'm not a doctor, but this has always worked for me.
 
If you're a woman, are you dealing with perimenopause or menopause? I've read studies suggesting that low estrogen levels can reduce how well GLP-1 meds work in women. Some doctors are now prescribing HRT and seeing improvements. I'm in the same situation. I was on wegovy for about a year, at the maximum dose, and only lost around 15 pounds very slowly. Then it quit working, and I gained like 10 pounds back. I switched to Zepbound. Although my appetite is suppressed, like it was with Wegovy, the scale isn't moving. My body refuses to go below 160-165. I'm 5'5", and I carry most of my weight in my stomach and arms, so my progress goes unnoticed. I actually just started HRT today, so I'm hoping it helps. Menopause Hormone Therapy Boosts GLP-1 Drug Effectiveness, Researchers Say
 
Two weeks isn't a stall; it's a normal plateau, especially after losing a good amount of weight in a short amount of time. Your body is just adjusting to the changes.

It sounds like your calorie intake might be too low. Eating only around 1300 calories each day at 5'1" while walking 10k steps is a pretty big deficit. Your TDEE is likely around 1600-1700, which means you have a 300-400 calorie deficit on top of the sema. That's okay for a bit, but after doing that for weeks, your cortisol levels might spike, and your body will retain water, which hides any fat loss on the scale.

I suggest that you try eating at maintenance for 5-7 days. Raise your calorie intake to 1600, keep protein high, and keep walking but lower the intensity. Your body needs to know it isn't starving. After that, you might see a drop of a couple of pounds within a week of going back to a deficit.

Also, if you aren't already, add some resistance training. If you restrict calories without lifting weights, you could lose muscle mass, which will lower your metabolism. Even just doing bodyweight exercises 2-3 times per week makes a big difference.
 
I agree with everyone suggesting that you eat a little more. I saw a saying on another forum that when you stop losing weight, you just need a good stake! Basically, your body must be tired and needs time to catch up. If you don't change your routine, nothing will change. Maybe try an elliptical trainer instead of walking if you have a gym membership, and eat a little more. That includes carbs! Sometimes, we don't give our bodies enough carbs, and we need them. It seems like you've gotten a lot of good advice here, especially since you're sensitive and can't just increase your dose.
 
Weight can jump around for tons of reasons like water retention or how your digestion is moving. Has your doctor mentioned what might cause these swings or warned you about anything specific to look for?
 
Ozzy_10 said:
I'm seriously stuck. I went from 185 to around 162 without much issue.
Click to expand...

Just keep reminding yourself how far you have already come. Some people post progress pics when they are in a stall to keep themselves from getting down.
 
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