Anyone watching the red carpet this awards season will have noticed celebrities who appear dramatically slimmer – in some cases almost unrecognisable – after rapid weight loss.
Those high-profile transformations have helped propel drugs such as Wegovy and Mounjaro into the spotlight, fuelling the idea that a weekly injection can deliver dramatic results. But these medications were never designed to make people stick-thin.
Instead they were developed as treatments for obesity – which is linked to diabetes, heart disease and early death. They work by mimicking a natural appetite-suppressing hormone called glucagon-like peptide-1, or GLP-1.
But as many as one in five users of GLP-1 drugs fail to see meaningful results. Others lose weight initially, studies suggest the early progress often slows and, for some, stalls altogether. Nearly 85 per cent of patients experience a plateau, where weight loss dwindles to a halt.
For many, the frustration is such that they feel they have little choice but to stop treatment. But as a study revealed last week, that decision may leave many worse off than before.
Researchers at Oxford University found that when weight-loss injections are stopped, the pounds return rapidly – regardless of how much weight was lost.
On average, users regained around a pound a month after quitting, with many projected to have put back most or all of the weight within 17 to 20 months.
So what’s the solution? Experts speaking to The Mail on Sunday say there are several ways patients can ‘turbocharge’ their weight-loss drugs if progress stalls – allowing them to continue losing weight.
Emilly Murray started using Mounjaro when she was 22st and a size 20, but is now 9st 2lb – and can slip into a size 6
After less than a year on the powerful drug, Emilly noticed her weight loss begin to slow. ‘I was really close to my target weight, so it was so frustrating to have it seem just out of reach’
For Emilly Murray, 35, it was as simple as drinking more water. The mum-of-three had been taking Mounjaro since December 2024, when she tipped the scales at 22st – or a dress size 30.
But after less than a year on the powerful drug, she noticed her weight loss begin to slow. ‘I was really close to my target weight, so it was so frustrating to have it seem just out of reach,’ she says.
As a nurse, Emilly assessed what she was doing wrong – and alongside upping the amount of protein she was eating, began to focus more on hydration.
Experts say that regularly drinking water reduces hunger as it fills up the stomach. Research also shows that dehydration can slow down metabolism – the process by which the body turns food and drink into energy – hampering weight loss.
‘Taking Mounjaro had made me really susceptible to cold, and drinking water exacerbated this. As the weather grew colder, I found I was more and more dehydrated,’ she explains.
Emilly, who lives in Liverpool, pressed on, and made sure she was drinking enough fluids. To her amazement, she lost another five stone by the summer.
Now, she’s just 9st 2lb – and can slip into a size 6.
Neuroscientist Dr Rubina Aktar explains that GLP-1s ‘can slow down the stomach’s emptying, meaning you feel fuller for longer’. This tends to mean you drink less.
So read on for our expert guide to turbocharging your weight-loss jabs – and the crucial mistake you should never make…
LESS CAN BE MORE – BUT DON’T BE AFRAID TO UP YOUR DOSE
Most people taking weight-loss injections do not need the highest doses to see results, research suggests.
A study published in July involving more than 100 patients on GLP-1 drugs such as Mounjaro and Wegovy found that 86 per cent lost a significant amount of weight on relatively low doses.
One of the clearest predictors of stalled progress is treating GLP-1 drugs as a stand-alone solution rather than a tool alongside lifestyle change, says Dr David Strain, professor of cardiometabolic health at Exeter University
Some of the strongest results were seen at just half the maximum dose. Every patient who lost more than a third of their body weight was taking 7.5mg – not much above the starter dose of 2.5mg. Other studies suggest those on the highest doses – it goes up to 15mg – may be more likely to regain weight once treatment stops.
But hitting a plateau can signal a stronger dose is needed.
‘My first question for patients whose weight loss has stalled is whether they’ve maximised the dose of the drug they’re on,’ says Dr Naveed Sattar, professor of metabolic medicine at the University of Glasgow.
‘Many people on Mounjaro start on a low dose and stay there much longer than participants did in clinical trials,’ he adds. ‘If it’s affordable and side effects are manageable, increasing the dose is the next logical step when weight loss begins to taper off.’
USE THE JAB TO HELP YOU BUILD HEALTHY HABITS
One of the clearest predictors of stalled progress is treating GLP-1 drugs as a stand-alone solution rather than a tool alongside lifestyle change, says Dr David Strain, professor of cardiometabolic health at Exeter University.
Instead, weight-loss injections should be seen as a way to enable more sustainable shifts in diet and activity.
‘Studies comparing diet and exercise with weight-loss drugs show you get greater benefit from combining them than from either alone,’ says Prof Strain.
Simple changes can make a real difference, he adds. ‘Even basic exercise, such as getting off the bus a stop early, can help boost weight loss and make it easier to keep the weight off.’
Prof Sattar agrees, saying: ‘It can be hard to make lifestyle changes at the very start of GLP-1 treatment. But once energy improves and the constant “food noise” fades, that’s the moment to act.’
He advises swapping calorie-dense or ultra-processed foods for fruit and vegetables, and starting activities – whether cycling, swimming or an extra five minutes of walking a day. ‘Building habits that are achievable and sustainable supports weight loss while on the medication, and makes long-term weight maintenance far more likely once you stop.’
BOOST YOUR METABOLISM WITH PROTEIN AND WEIGHT TRAINING
Low muscle mass can be a reason for a plateau.
Weight-loss injections can cause people to lose up to 40 per cent of their muscle mass, says weight-loss specialist and gastroenterologist Dr Debra Marcos – slowing metabolism and reducing the number of calories the body burns each day.
‘You can’t do GLP-1 treatment properly without strength training,’ she says. ‘Rapid weight loss strips away muscle as well as fat. The more muscle you lose, the more tired you feel – and the harder it becomes to reverse.’
Studies show combining GLP-1 drugs with resistance training, such as weights or bands, preserves muscle and improves fat loss compared with medication alone.
Dr Marcos advises strength training two to three times a week.
Protein is equally crucial. ‘Patients should aim for 25g to 35g of protein per meal to help protect and rebuild muscle,’ she said.
That approach helped 41-year-old Tina Bashford (see panel above) restart her weight loss after months of stalling.
Go for a Walk after meals
GO FOR A WALK AFTER MEALS – AND DON’T EAT TOO LATE
Eating earlier in the evening can help restart weight loss when progress slows down, says Prof Strain.
‘Having your last meal before 6pm – or more realistically 7pm – makes it easier to keep weight off,’ he says. ‘The same goes for doing some light exercise after you eat.’
Research shows earlier dinners promote greater weight loss regardless of whether someone is taking GLP-1 medication, while also improving metabolism and insulin
sensitivity and reducing hunger.
And walking after meals appears particularly effective. One study found people who took short walks after lunch and dinner lost up to 6lb in a month.
‘Eating late and going straight to bed on a full stomach is a common mistake,’ Prof Strain says. ‘Eating earlier then going for a brief walk allows your body to absorb the nutrients and burn the energy – without it being stored as extra weight.’
Tina Bashford has been swimming regularly since first going on Mounjaro. But after she noticed her weight loss slowing down, she switched to going to the gym – mixing weight training with cardio workouts (see her story in box, below)
GETTING ENOUGH SLEEP EACH NIGHT IS ABSOLUTELY KEY
Sleep plays a crucial role in how well the drugs work, says Prof Sattar. ‘Not getting enough sleep is a massively underestimated factor that may be hindering weight loss,’ he adds. ‘If you don’t sleep well, it can disrupt the hormonal signals in the gut – making you feel hungrier the next day.
‘Staying up late also means you’re able to eat for longer and later in the evening.’
Studies suggest seven to nine hours of sleep is the sweet spot for weight loss. Sleeping less can impair the brain’s frontal cortex the next day, making it harder to resist high-calorie foods. And good sleep has also been shown to help balance ghrelin – the hunger hormone – and leptin, which signals fullness, reducing appetite overall.
A 2012 US study found better sleep quality and duration increased the likelihood of successful weight loss by up to 33 per cent.
TAKE A FIBRE SUPPLEMENT OR STOCK UP ON PRUNES
Getting enough fibre is essential when taking weight-loss injections, particularly if progress begins to slow down. Prof Sattar says: ‘Fibre is like the gut’s lubricant – it keeps everything running smoothly and quickly.
‘Studies have shown that eating more fibrous foods – such as fruit and vegetables, beans and legumes, and grains like oats and brown rice – does help with weight loss.
‘They stay in the gut longer and take longer to digest, meaning you feel fuller than with other foods.’
If you find getting enough fibre from food is difficult, supplements are widely available. Or opt for a tried-and-tested alternative: prunes.
Made from dried plums, prunes contain sorbitol, a natural sugar that draws water into the bowel and softens stools.
One study of 120 people found that prunes significantly increased stool weight and frequency, with good tolerance.
DON’T GIVE UP TOO QUICKLY – IT COULD LEAVE YOU WORSE OFF
Finally, say experts, don’t let a plateau in weight loss put you off the drug.
‘The worst thing you can do is just stop taking the medication if you experience a slowing down of weight loss,’ says Prof Strain. ‘Giving up cold turkey, without making meaningful lifestyle and diet changes, will actually leave you worse off than before you started the jab.’
And it’s important that once you reach weight neutrality – or the point at which no more weight can be lost – do not stop the drugs, but work towards a planned path off them, he suggests.
He adds: ‘Everyone’s weight loss will plateau at some point. It’s important not to forget about the massive improvements to your health you’ve already gained.’
A few tiny tweaks and weight loss restarted
One user who experienced this is mother-of-three Tina Bashford.
Struggling with her weight since her teens, Tina began taking Mounjaro in 2024 after her weight rose to 23st 7lb, leaving her with severe knee and back pain.
‘Carrying 23st took its toll on my body,’ she explains. ‘I was in so much pain that I couldn’t see the light at the end of the tunnel.’
Tina began taking Mounjaro in 2024 after her weight rose to 23st 7lb, leaving her with severe knee and back pain
The drug initially worked wonders, helping her drop to 17st. But between December and February her weight loss suddenly plateaued – still 5st away from her goal.
‘I was terrified the drug had stopped working,’ Tina, 41, says.
Yet after making a few simple changes – and staying patient – the scales began to move again.
Tina, from Hertfordshire, has been swimming regularly since first going on the drug, as the sport took some of the weight off her sore joints.
But after she noticed her weight loss slowing down, she switched to going to the gym – mixing weight training with cardio workouts.
She has since slimmed down to 12st 6lb.
‘I just kept trusting the process,’ she says. ‘By making a few shifts in what I was doing, things started moving again.’
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