Stuck in a Plateau?: How to Keep Losing Weight on Mounjaro

Weight loss is exciting when the scale keeps moving in the right direction. But what happens when it stalls—even when you’re doing everything “right”?

Hitting a plateau on Mounjaro can be frustrating, but it’s also a normal part of the journey. Your body is constantly adjusting to weight loss, and sometimes, it takes a little extra effort to push through.

If you feel stuck, don’t worry. This article will break down why plateaus happen and how to get past them so you can keep making progress.

Why Do Weight Loss Plateaus Happen?

Weight loss isn’t always linear. While Mounjaro helps regulate appetite and blood sugar, your body can still hit a point where weight loss slows down or stops temporarily.

Here’s why:

✔ Your body adjusts to a lower calorie intake – As you lose weight, your body burns fewer calories because you’re carrying less mass. This means the same calorie intake that worked before may not be enough to continue losing.

✔ Muscle loss can slow metabolism – If you’re not doing strength training, some of your weight loss may come from muscle, which burns more calories than fat. Less muscle = slower metabolism.

✔ Your body resists change – This is known as “adaptive thermogenesis.” Your metabolism may slow down as a defense mechanism, trying to hold onto energy (fat) because it senses a calorie deficit.

✔ Hidden calories and portion creep – Over time, portion sizes can sneak up or small snacks can add more calories than you realize, reducing the calorie deficit needed for weight loss.

How to Break Through a Weight Loss Plateau

💡 1. Track Your Intake More Closely

Even with reduced hunger, it’s easy to accidentally eat more than you think. Try tracking your meals for a week to see if there are any unexpected sources of extra calories (oils, dressings, drinks, etc.).

💪 2. Add Strength Training to Your Routine

Muscle burns more calories than fat—even when you’re resting! Adding bodyweight exercises, dumbbells, or resistance bands a few times a week can help boost metabolism and break the plateau.

⚖ 3. Focus on Non-Scale Victories

Sometimes, even when the scale isn’t moving, your body is still changing. Are your clothes fitting differently? Do you have more energy? Are you feeling stronger? The scale is just one measurement of progress.

🔄 4. Shake Up Your Routine

If you’ve been doing the same workouts or eating the same foods, your body adapts. Try:

✔ A different workout style (walking, swimming, yoga, weight training)

✔ Changing your meal timing (intermittent fasting or spreading meals differently)

✔ Adjusting macros (increasing protein or fiber)

🍽 5. Listen to Your Hunger Cues

Mounjaro helps regulate appetite, but some people stop eating too little because they don’t feel hungry. If you’re eating far below your energy needs, your metabolism may slow down in response. Make sure you’re fueling your body properly.

📉 6. Stay Patient—It’s Normal!

Your body isn’t working against you—it’s just adapting. Plateaus happen to everyone. Stay consistent, trust the process, and avoid drastic changes like crash diets or overexercising.

Final Thoughts

Weight loss plateaus are frustrating, but they don’t mean failure. They’re a natural part of the journey, and with a few adjustments, you can start seeing progress again.

Have you hit a plateau on Mounjaro? What helped you push through it? Let’s chat in the comments!