Weight Loss Plateau: 5 Ways to Break Through It

Struggling with a weight loss plateau? Whether you're on GLP-1 medications like liraglutide or semaglutide, or simply working hard to shed kilos, hitting a plateau is common. Your body adjusts to changes, slowing your metabolism and making progress harder. Here's how to move forward:

1. Review your GLP-1 medication plan: Dosage adjustments might be needed as your body changes. Trimly offers online consultations with licensed doctors starting from S$350/month.
2. Fine-tune your nutrition: Track food intake, reduce calories slightly, and focus on lean proteins, fibre, and hydration. Adjust for Singapore’s food culture by practising portion control at hawker centres.
3. Incorporate strength training: Build muscle to boost metabolism. Combine resistance exercises with daily movement like walking or household chores.
4. Improve sleep and manage stress: Poor sleep and high stress disrupt hunger hormones and metabolism. Aim for 7–9 hours of rest and try mindfulness practices.
5. Get a medical review: Hidden issues like thyroid problems or hormonal imbalances could stall progress. Telehealth services like Trimly can help identify and address these.

Plateaus are part of the process, not a failure. By combining these strategies, you can restart progress and achieve your goals.

WEIGHT LOSS PLATEAU: 7 Ways To Break Through!

1. Review Your GLP-1 Medication Plan with Trimly

If your weight loss progress has hit a plateau, it could mean your current GLP-1 dosage no longer aligns with your body's changing metabolic needs. This is where Trimly’s telehealth service can provide the guidance you need.

Trimly, an MOH-approved service, offers virtual consultations with licensed doctors specialising in weight management. Through these online sessions, your doctor will evaluate your progress, address any side effects, and decide if a dosage adjustment or even a change in medication could help you move past the plateau.

Some signs that it might be time to revisit your medication plan include stalled weight loss after the initial months, ongoing side effects like nausea or stomach discomfort, or not reaching the expected 10–15% body weight reduction within several months. If any of these apply to you, it’s important to consult your healthcare provider without delay.

Trimly also provides free unlimited follow-ups, allowing your doctor to tweak your treatment plan as needed. Whether you’re using oral or injectable GLP-1 medications (starting at S$350+ per month), this continuous support ensures your plan evolves with your progress, helping you overcome roadblocks before they slow you down.

"Medical supervision is necessary throughout the course of the treatment to ensure patient safety and efficacy of the treatment. Depending on your treatment plan, you will be required to have follow-up visits so your doctor can monitor your progress and adjust your dosages accordingly for optimal outcomes." - Dr Hoe Ying Min

2. Adjust Your Nutrition for Continued Progress

When you lose weight, your basal metabolic rate naturally decreases. This means your body burns fewer calories at rest, which can shrink the calorie deficit that initially helped you shed the kilos - even if you're on GLP-1 medication. Over time, your calorie intake might creep up too, contributing to a weight-loss plateau. To keep moving forward, you’ll need to fine-tune your nutrition.

Start by tracking your food intake for a week using a mobile app or a food diary. This will help you understand exactly what and how much you're eating. You might need to slightly lower your calorie intake to match your reduced body weight, but don’t go overboard. Instead, focus on nutrient-packed options. Include 20–30 grammes of lean protein in every meal to help maintain muscle mass. Good choices include chicken, fish, tofu, and legumes.

Eating out at hawker centres can be tricky since portions are often generous and calorie-rich. Practise portion control by sharing dishes or opting for smaller servings. Choose steamed or grilled dishes instead of fried ones, and fill your plate with non-starchy vegetables. Stay away from "hidden" calories in sugary drinks, processed snacks, and refined carbs. If you’re experiencing GLP-1 side effects like nausea, avoid rich, sweet, or spicy foods and avoid eating too much at once.

Boost your fibre intake with vegetables, fruits, whole grains, and legumes. Fibre not only keeps you full but also slows digestion. Stay hydrated by drinking 8–10 glasses of water daily - thirst is often mistaken for hunger, and proper hydration supports your metabolism. These small but impactful changes, combined with the appetite-suppressing effects of GLP-1 medications, can help you break through your plateau and reignite your progress.

"The best way to get over a plateau is to again significantly alter the energy balance, which can be done via increased physical activity or further decreasing food intake, for example." - Dr Jason Ng, University of Pittsburgh endocrinologist

3. Add Strength Training and Increase Activity

Breaking through a weight loss plateau often means focusing on preserving lean muscle while shedding fat. This is especially important if you're using GLP-1 medications, as studies show that 20–50% of weight lost with these treatments may come from muscle mass. Since muscle burns more calories at rest compared to fat, losing it can slow down your metabolism, making it even harder to push past a plateau.

Strength training can make a big difference. Incorporate 2–3 resistance training sessions each week, using weights, resistance bands, or even just your body weight. Exercises like squats, push-ups, and lunges are simple and effective, and they don't require a gym membership. If you’re looking for more options, check out fitness corners in HDB estates or nearby gyms for added convenience.

Beyond structured workouts, increasing your daily movement - also known as Non-Exercise Activity Thermogenesis (NEAT) - can have a huge impact. Simple changes like taking the stairs instead of the lift, walking part of your commute by getting off the MRT a stop or two early, or tackling household chores can all add up. Aim for 7,000–10,000 steps a day, and pair this with 150–300 minutes of moderate-intensity aerobic activity each week. Activities like brisk walking or leisure cycling are great options. To keep things interesting and avoid hitting another plateau, mix up your routine regularly.

If you're experiencing side effects like nausea or fatigue from GLP-1 medications, consult your Trimly provider for advice. Remember, consistency matters more than intensity. Even a quick 10-minute high-intensity interval training (HIIT) session at home can yield great results.

"I had to stop stepping on the scale every day, and instead rely on how my clothes fit. I also had to remind myself frequently that strength training was adding muscle tone, and the scale might not be my best friend." - Angela Haynes-Ferere, Associate Clinical Professor at the Nell Hodgson Woodruff School of Nursing at Emory University

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4. Improve Sleep and Reduce Stress

Getting enough sleep and managing stress are often overlooked but crucial parts of any weight loss journey. When you don’t get enough rest, your body’s hunger hormones - ghrelin, which increases appetite, and leptin, which signals fullness - get thrown off balance. This can lead to cravings for sugary and processed foods, making it harder to stick to healthy eating habits. On top of that, chronic stress disrupts your metabolism, further complicating weight loss.

In Singapore’s high-pressure work environment, elevated cortisol levels are common. This stress hormone encourages belly fat storage and emotional eating, creating a cycle that’s hard to break.

"Poor sleep impacts your hunger hormones (ghrelin and leptin), increasing cravings, even on GLP-1s. Stress raises cortisol, which promotes fat storage and drives emotional eating. Fixing sleep and managing stress can restart weight loss without changing your food or exercise habits." - Spruce Spa

To tackle these challenges, aim for 7–9 hours of quality sleep every night. A consistent bedtime routine can work wonders - think of activities like reading or limiting screen time before bed. For stress relief, try mindfulness practices such as meditation, yoga, or even simple deep-breathing exercises.

If sleep or stress feels like a constant struggle, Trimly’s care team is just a message away. They can provide tailored strategies to help you regain control. One Trimly patient, Navya, shared her experience:

"Not just losing the weight, I also felt more energetic, slept better, and no longer pant any time I walk."

5. Get a Medical Review for Hidden Health Issues

Sometimes weight loss plateaus aren't about willpower or effort - they can be tied to underlying medical conditions. In fact, biology controls up to 80% of body weight. Conditions like uncontrolled thyroid disease, Polycystic Ovarian Syndrome (PCOS), and hormonal imbalances involving insulin, ghrelin, or leptin can make shedding extra kilos much harder. Even your gut health plays a role, as imbalances in the gut microbiome can affect inflammation, nutrient absorption, and fat storage.

If you've been following your weight loss plan but find yourself stuck at the same number on the scale for months, it might be time to dig deeper. A medical review can uncover hidden factors like diabetes, hypertension, or metabolic syndrome that could be slowing your progress. Trimly offers telehealth consultations that begin with a simple questionnaire and a video session. During this session, a doctor reviews your medical history, current medications, and weight goals. Based on this, they can recommend further testing or adjust your treatment plan as needed.

Medical intervention is recommended if you've lost less than 5% of your weight over three months or if you've started regaining weight. For those with a BMI above 27 kg/m² accompanied by obesity-related conditions - or above 32 kg/m² without them - a medical review becomes even more critical. For Asians, where obesity thresholds start at 27.5 kg/m², this assessment is equally important.

Trimly's doctor-led approach doesn't stop at the review. They offer ongoing support with free follow-ups to ensure you stay on track. Identifying and addressing hidden health issues can be the game-changer you need to break through your weight loss plateau. By integrating these medical insights into your existing plan, you'll boost the overall success of your weight management journey.

Comparison Table

Here's a quick rundown of various strategies to help you decide which fits your lifestyle best. Each option comes with its own perks and challenges, tailored to different needs:

Mixing and matching these strategies can help you achieve better results. Use this table as a guide to tailor your approach based on your lifestyle and goals.

Conclusion

Overcoming a weight loss plateau isn't about finding a magic solution - it’s about blending several strategies that work together to push past the barriers. Plateaus happen because your body adjusts to routines, and your metabolism naturally slows as you shed weight.

The five strategies we’ve covered - reassessing your GLP-1 medication plan, tweaking your nutrition, incorporating strength training, improving sleep and stress management, and seeking a medical review - each tackle different aspects of the problem. Together, they create a powerful combination where each approach complements the others. For instance, quality sleep helps regulate hormones, strength training can rev up your metabolism, and the right medication plan supports healthier eating habits. This multi-pronged approach provides a clear path to breaking through the plateau.

"The key is also to remember that weight management isn't a one-time thing. It's a permanent lifestyle change and there can be bumps in the road to a healthier you." – Dr. Yael Cooperman, Physician and Clinical Education Specialist, Ro

As Dr. Cooperman highlights, sustainable weight management is an ongoing journey. GLP-1 medications, in particular, benefit from professional oversight. That’s where Trimly’s doctors come in - providing personalised guidance tailored to your unique needs. They can adjust your dosage, identify any hidden health challenges, and help integrate medication with lifestyle changes for long-term success. Don’t let a plateau hold you back - consult Trimly’s doctors to build a plan that works for you.

FAQs

How do I know if my GLP-1 medication dosage needs to be adjusted?

If you're dealing with ongoing symptoms like nausea, vomiting, abdominal pain, or dizziness, it might be a sign that your medication dosage needs a closer look. On top of that, keep an eye out for more serious side effects, such as symptoms of pancreatitis (like severe stomach pain) or potential thyroid problems.

Make it a priority to contact your doctor without delay if these symptoms get worse, don’t show signs of improvement, or if you notice anything out of the ordinary. Your doctor can evaluate your situation and decide if your treatment plan needs to be adjusted.

How can I easily add strength training to my daily routine?

Adding strength training to your routine doesn’t have to be complicated. Begin with simple bodyweight exercises such as push-ups, squats, lunges, or planks. Dedicating just 10–15 minutes a day to these can make a difference. As your strength improves, gradually increase the intensity or duration. To mix things up, consider incorporating resistance bands or light weights for an added challenge. Try to include strength training about 2–3 times a week, even if it’s in short, manageable sessions. The key is consistency - find a routine that fits your lifestyle and stick to it!

How do stress and poor sleep affect my weight loss efforts?

Stress and sleep deprivation can seriously derail your weight loss efforts. When stress levels rise, your body produces more cortisol, a hormone that can slow down your metabolism, promote fat storage, and even break down muscle tissue. This combination makes losing weight much more challenging. On the other hand, not getting enough sleep disrupts the balance of hormones like leptin and ghrelin, which control hunger and appetite. The result? You might feel hungrier and consume more food than your body actually requires.

To help manage your weight effectively, try incorporating stress-relief practices into your routine. Activities like deep breathing, meditation, or even light exercise can make a big difference. Also, prioritise a consistent sleep schedule, aiming for 7–9 hours of quality rest each night. These small adjustments can go a long way in keeping your weight loss on track.

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