How I Broke My GLP-1 Stall: 3 Things That Actually Helped
If you're on a GLP-1 medication and the scale has stalled—or your appetite is weird, your energy's low, or nothing feels like it's working anymore—you're not alone. I’ve been there. This post walks you through the three things that actually helped me break a stall on my own journey. These aren’t extreme, and they’re not the same old advice you’ve seen a hundred times. These are real shifts that made a real difference.
Sponsored by Nourish: A company that connects you with registered dietitians (often covered by insurance!).
1. Zooming Out Instead of Spiraling
When I hit my first real stall, I panicked. I started weighing myself multiple times a day, cut way back on food, and tracked every calorie obsessively. I thought I could force the scale to move.
Spoiler: I couldn’t.
Every time I tried to do more, it made everything worse. I was exhausted, disconnected from my body, and the scale still wouldn’t budge.
What actually helped? Getting curious instead of critical. I asked myself:
Am I actually sleeping?
Has my stress been higher than usual?
Have I been eating enough—especially protein and fiber?
Did I let movement fall off without noticing?
Sometimes, none of those were the issue. Because bodies aren’t machines.
But zooming out gave me calm. And from that calm place, I could gently bring back the habits that had slipped: hydration, fiber, protein, regular meals. And that’s when things started shifting.
2. Getting Real Support
I felt stuck in my own head. I knew what I "should" be doing, but it wasn’t working. I was overwhelmed and spinning my wheels.
So I booked a session with a registered dietitian through Nourish. It took 5 minutes to set up, and I was able to meet with someone the very next day. Everything was in the app—super simple and low-pressure.
She didn’t overhaul my life. She met me where I was and helped me make small but powerful shifts:
Swapping ground turkey for beef
Adding spinach to my smoothies
Cutting fries to once a week
Adding a side salad when I eat fast food
And most of all, she reminded me: I’m not failing. I’m just stuck. That session gave me clarity and grounded me in the habits I was already doing well.
You’re not charged until they confirm if your insurance covers it. Most people pay nothing out of pocket. But even if mine wasn’t covered, I’d do it again in a heartbeat.
3. Eating Earlier in the Day
This one changed everything.
On GLP-1s, a lot of us don’t feel hungry in the morning. So we skip meals, especially breakfast. But not feeling hungry doesn’t mean your body doesn’t need food.
When you go all day under-fueled:
Your metabolism slows
Your energy tanks
Cravings spike
Digestion suffers
Your body’s metabolism is actually more efficient earlier in the day. It’s called diet-induced thermogenesis, and it’s highest in the morning and early afternoon.
Once I started eating a small, protein-rich breakfast, my body responded. I started waking up hungry, my energy improved, and—most importantly—the stall finally broke.
Not because I restricted more. Because I gave my body what it needed when it needed it.
Final Thoughts
If you’re stalled, please hear me when I say: You are not broken. Your meds didn’t stop working. And you don’t need to restrict harder to fix it.
Sometimes the answer is slowing down, getting curious, and giving your body the consistency and care it needs.
Want to go deeper into support, strategy, and mindset? Join The GLP1 Girl Code —my membership space where we talk about all of this and so much more.
Or if you’re curious about working with a registered dietitian, I highly recommend Nourish. It might just be the thing you didn’t even know you needed.
You're doing better than you think. You've got this.
