If you're taking a GLP-1 medication and the scale still won’t budge, I want you to know something right up front: you're not alone.
I’ve had several women in my community reach out with this exact concern. They're doing all the “right” things: eating better, moving more, following the plan—but the results aren’t showing up the way they expected. So I wanted to talk about it. Because this doesn’t mean you’re doing something wrong.
Sometimes it just means there’s more going on under the surface.
Why You Aren't Losing Weight Even Though You're Taking a GLP-1
1. You Might Be Eating Too Little
Sounds strange, right? But it’s more common than you think.
These medications often blunt your appetite so much that you end up eating far fewer calories than your body actually needs to function well. I’ve seen women accidentally eating under 1,000 calories a day. They weren’t trying to starve themselves—they just weren’t hungry.
The result? Low energy. Slower metabolism. And yes, a stalled scale.
Try this: Keep a food log for a few days. You don’t have to track perfectly, but it’ll help you see if you’re way under. Your body still needs fuel, even if your appetite is small.
2. You're Not Eating Enough Protein
Another sneaky pattern I see: the protein disappears.
When your meals are smaller, every bite matters more. And if you’re filling up on just a few crackers or a smoothie, you’re likely missing the one nutrient that helps you feel satisfied and helps your body hold onto muscle.
Try this: Start your meals with protein first. Add a scoop of protein powder to your smoothie. Snack on hard-boiled eggs or Greek yogurt. You don’t need perfection—just consistency.
The thing is, protein is important and you should
3. You’re Walking More, But Not Lifting Weights
Walking is amazing. Keep doing it.
But strength training sends a very different message to your body. It says, “Hey, we need this muscle.” Without it, especially when weight loss meds are involved, your body may lose more than just fat.
Try this: Add 2 beginner-friendly strength sessions a week. Even 15 minutes counts. The Simply Strong app has easy follow-along workouts to help you get started. Check out our recommended strength training apps for women so you can choose one that fits you.
4. You're Letting the Scale Tell the Whole Story
If you’re expecting that number to go down every week, you're setting yourself up for disappointment.
Some of my clients didn’t lose any weight for the first 3 weeks—but they felt better. Their clothes fit looser. They slept better. Their cravings went away.
That matters.
Try this: Track 3 things besides your weight: energy, strength, and how your clothes feel. Sometimes your body is changing, even when the number doesn’t.
5. You’re Just Plain Burned Out
Let’s be honest: weight loss is emotional.
When you’re working hard, tracking meals, doing workouts, taking meds—all while juggling life, family, and stress—and then nothing changes? That can feel crushing.
I’ve seen this burnout over and over. It doesn’t mean you should give up. It means you might need to zoom out and give yourself some grace.
Try this: Take a mental break from “tracking everything” for a few days. Go for a walk. Eat a high-protein breakfast. Just focus on feeling good.
Final Thoughts
If you’re on a GLP-1 and not losing weight, it doesn’t mean it’s not working. It might mean your body needs more time. Or that a few small changes can make a big difference.
Don’t assume you’re failing.
You’re learning.
And if you want support that fits you, start with high-protein meals, simple strength training, and a flexible mindset. The rest will follow.
Need help getting started? The FHM+ app was built exactly for this. It’s where I send all my clients when they need structure without stress.
You’ve got this.
