Plateau while taking GLP medication
GLP medications such as Tirzepatide and Semaglutide are great resources for juggling weight loss. These medications have shown an average of 2 to 8 lb weight loss monthly. Weight loss can fluctuate depending on many factors, and results vary from person to person. Some individuals may notice they are steadily losing weight, but gradually, the weight loss stagnates. A decline in weight loss can indicate a plateau. A plateau means some individuals stop losing weight for an extended period despite continuing the same habits. What happens when you hit a plateau? There are different options to help continue with weight loss and reach your goals.
Increase fiber and nutrient-dense foods
Although it is not required to change your diet when taking GLP medications, it is recommended. GLP medications slow gastric emptying and communicate with the parts of your brain that control hunger. Most people on these medications will feel fuller for extended periods and avoid unnecessary snacking due to the medication’s effects. When someone has a significant amount of weight to lose, not eating as much initially- no matter the type of food- will cause a calorie deficit. This calorie deficit will aid in weight loss efforts.
But what happens when you have continued taking the GLP medication, and you hit a plateau of 4 to 6 weeks with no weight loss? Making small changes to your diet can help alleviate the plateau. Increasing nutrient-dense foods such as fruits, vegetables, and lean meats, and limiting certain carbohydrates help obtain a calorie deficit needed to continue with weight loss. Lean protein promotes satiety and can help preserve muscle mass during weight loss. Examples of lean protein include fish, eggs, beans, chicken breast, and tofu.
Limiting processed foods can also help with weight loss efforts as they are usually calorie-dense, low in essential nutrients, and have added sugars and refined carbohydrates, leading to increased hunger and cravings. Ultimately, these foods can tarnish weight loss efforts. Remember, these medications aim not to starve your body but to eat less, increase nutrient-dense foods, and maintain a calorie deficit to lose weight healthily.
Lifestyle changes
What happens when you have changed your diet while taking a GLP medication to nutrient-dense food items and still your weight loss begins to stagnate? There are some other options to help stimulate weight loss. Increasing activity will help with weight loss. Losing one pound of fat it is a deficit of 3,500 calories. Portion control can also help to attain the 3,500-calorie deficit needed to lose weight. Portion control will also prevent overeating, which can hinder weight loss efforts.
Increasing exercise and energy expenditure will help to burn more calories than limiting food intake alone. Good exercise options include walking, jogging, cycling, swimming, strength training, HIIT, or dancing. Getting at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week is recommended. Muscles help burn more calories at rest, aiding in weight loss around the clock.
You may not be comfortable with making extreme changes to exercise habits immediately. Increasing daily movement by choosing the stairs instead of taking the elevator, parking further away when going to the grocery store, and walking or biking instead of driving will help make small changes that can lead to significant weight loss goals.
Sleep and weight loss
People often do not think of sleep habits’ effect on weight loss. The average American gets 6-7 hours of sleep per night. This is slightly below the recommended 7-9 hours of sleep. Lack of sleep can disrupt hormones, leptin, and ghrelin, that regulate hunger and increase appetite and cravings. Leptin, which signals fullness, decreases with insufficient sleep. Ghrelin, which stimulates appetite, increases when there is a lack of quality sleep. When out of balance, these hormones often make you crave high-calorie, sugary, and fatty foods.
Poor sleep can also wreak havoc on insulin sensitivity and your metabolism. Insulin sensitivity is needed to aid in weight loss. Your body is less effective at processing glucose in a state of sleep deprivation, which can lead to increased fat storage and a higher risk of weight gain. Inadequate sleep can also lower your resting metabolic rate. This means it makes it harder to lose weight due to the fewer calories your body burns at rest.
Fatigue and lack of energy can also be seen when sleep is not adequate. Fatigue will affect motivation to complete physical activity, decreasing the number of calories burned. Even if you can exercise, when your body doesn’t have the appropriate amount of sleep to support your system, it can impair muscle recovery and growth. Sleep deprivation impedes building lean muscle mass, increases metabolism, and promotes long-term weight loss. Establishing a sleep routine is advised. Going to bed and waking up at the same time daily, including on weekends, can improve sleep quality.
Genetics and weight loss
The features or characteristics of an organism are called genetics. But how does this affect weight loss? Genetics plays a significant role in weight loss by determining your basal metabolic rate (BMR), appetite regulation, fat storage and distribution, response to diet and exercise, blood sugar regulation, and behavioral traits.
Your BMR is influenced mainly by genetics; those with a lower BMR will have more difficulty burning calories, which makes losing weight more challenging. Food cravings can be the result of genetic disposition. If geared toward high-calorie foods, these cravings can make weight loss more difficult. Do you ever wonder why you gain weight in your stomach first and lose it there last? Yet your best friend gains weight in her hips and thighs but maintains little to no weight gain in her abdomen. This phenomenon is again the effect of genetics. Genetics plays a role in storing body fat, and some people are predisposed to create more fat cells, making weight loss more difficult.
So, how can we change our genetics to lose weight? Short answer: we cannot. What you can do is find a lifestyle that works for your body and your genetic makeup. As mentioned earlier, changing eating behaviors and lifestyle factors can improve weight loss goals over time.
Medication, supplements, and peptides for weight loss
As mentioned earlier, GLP medications can significantly improve weight loss during therapy. The results are enhanced when combined with appropriate diet and exercise. But what about supplements- are they worth the hype? Just as you should not solely rely on medication for weight loss efforts, the same should be said about supplements and peptides. Supplements and peptides can be helpful in weight loss and should be used with a healthier diet and exercise regimen.
Sermorelin: This is a growth hormone regulating hormone (GHRH) peptide comprised of an amino-acid chain- the building blocks of protein- that helps with muscle growth, weight loss, anti-aging, and exercise recovery. It is ideal for those individuals who are not hitting their fitness or weight loss goals but already have a healthy diet and exercise regimen. It is an excellent addition to a GLP medication regimen to help with lean muscle mass.
Probiotics: A healthy gut microbiome is essential for weight management. When your gut microbiome is altered, it affects digestion, increases inflammation, and prevents healthy metabolism.
Berberine: This is a natural compound found in several plants and can be taken as a supplement. Berberine can improve insulin sensitivity, regulate blood sugar levels, enhance fat metabolism, support gut health, reduce inflammation, and improve lipid metabolism. With diet and exercise, all of this can aid in weight loss.
BPC-157: Body Protective Compound- 157 is a peptide with potential healing and regenerative properties. It can aid in weight management is by improving metabolic health by reducing inflammation and oxidative stress, enhancing workout recovery, and improving gut health and function. It is not explicitly marketed for weight loss but may have synergistic properties that can influence weight management.
Curcumin: This is the active compound found in turmeric. It has multiple health benefits and potential to aid in weight management. Curcumin has anti-inflammatory properties, improves insulin sensitivity, and lowers blood sugar levels. Better insulin sensitivity can reduce fat storage. These properties can help overall metabolic function and enhance the effects of a weight loss regimen.
5-Amino-1MQ: This peptide is known to have multiple benefits, such as lowering cholesterol levels, improving blood sugar levels, anti-inflammatory properties, enhancing muscle regeneration, and weight loss. 5-amino-1-MQ is a nicotinamide N-methyltransferase (NNMT) inhibitor. NNMT is the enzyme that slows down fat cell metabolism. When NNMT is inhibited, it can significantly reduce weight, burn fat, and improve body composition.
****Always consult a healthcare professional before starting new medications, supplements, or peptides. The above peptides and supplements should not be used as a replacement for a healthy diet and exercise regimen but rather to enhance weight loss efforts.
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