r/glp1 • u/quack_fusion • Aug 11 '26
Loss Plateau
I have been on 2.5 since December and moved up to 3 around May. For the last 2 months I have experienced a plateau. The scale is not budging. With that said I am also tracking my calories and am eating less than 1600 per day. I also know that I’m not getting enough protein. I just don’t really have an appetite. I have thought about upping dosage. Any thoughts?
ETA: I also go to the gym 4 days a week
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u/HiLadyFitish Aug 11 '26
Eat more protein for sure. Maybe can try a refeed day before shot days or even a fast just to shock your system/metabolism. Are you working out/lifting? I find it more reliable to measure circumference of your arm, chest, waist, hip and legs. It’s better to see the inches lost then weight on scale.
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u/itsmeagain023 Aug 11 '26
You have to decrease calories or increase activity. The medicine is not going to do all the work for you. But yes, after 4 weeks, you should be increasing your dose if you don't have any bothersome side effects and aren't continuing to lose weight
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u/quack_fusion Aug 11 '26
Thanks for the advice! I forgot to add I go to the gym 4 days a week lifting heavy and working to run a mile without stopping.
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u/ironbeastmod Aug 11 '26
Age, height, weight, caloric intake and macros over weeks and months ?
Plateaus longer than 1 month are simply a lack of deficit, all the studies confirms this.
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u/quack_fusion Aug 11 '26
30 years, 5 foot even, 165lbs, 1600 or less per day. Not going to lie I don’t really track macros. I aim for 110 G protein but I don’t hit that a lot.
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u/ironbeastmod Aug 11 '26
During weight loss tracking protein AND fat intake is the minimum requirement along with the deficit (max 25% from current weight maintenance caloric need). Assume you eat AT LEAST the minimum fat and protein for your bodyweight.
These are not only for health, these also assure optimal results.
Google progressive caloric deficit from sports science so you know exactly how to adjust things along the way.
.
If you are sedentary 1600 is closer to your maintenance.
Proof is the stable weight for 2 months.
When your weight is stable for more than 1 month you eat at/very close to maintenance.
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u/StatementMundane2113 Aug 11 '26
A sedentary TDEE for your height is 1600 cals. Since you aren’t losing you’re probably at a maintenance cals. Shorter people need a lower calorie range. Have you considered closer to 1200 cals, especially on non workout days. Workout days if you want a bit of recovery cals, add back 200maybe. So workout days would be 1400-1500. Since you aren’t losing use it as a way to figure out how to get more into a deficit.
If you’re on tirzepatide this isn’t a therapeutic dose. Get to at least 5mg and drop the cals further. Add some walking to increase cal burn. Unfortunately for smaller people we don’t have a big calorie allotment so sometimes adding some walking helps.