ByDaniella Gray
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GLP-1 medications have transformed obesity treatment, helping millions of people lose weight
According to Gallup data that was published last month, 11 percent of U.S. adults were using a GLP-1 for weight loss as of mid-2026, while 15 percent said they had used one at some point, up sharply from 2024
However, experts say the drugs are not magic bullets, and certain habits can undermine progress
“I work with GLP-1 patients every day, and when weight loss stalls, it almost always comes down to the same easily overlooked habits,” registered dietitian and behavioral counselor Kylie King told Newsweek
From skipping protein to relying too heavily on the medication, here are nine common habits that could be slowing results
1. Relaxing Healthy Habits Before Your Next Dose
According to King, many patients become vulnerable toward the end of their dosing week
“The medication changes appetite, but it doesn’t change habits,” she said. “Overeating habits like frequent snacking, emotional eating or weekend splurges can creep back later in the weekly dosing interval, often around days 5 to 6.”
Rather than relying solely on medication, King recommended identifying high-risk periods and planning ahead for them each week
2. Assuming Healthy Foods Can’t Stall Weight Loss
King said one of the most common misconceptions is believing that healthy automatically means weight-loss friendly
Foods such as nuts, cheese, nut butter and granola can be highly nutritious, but they’re also calorie-dense
“Each one is quick to eat, high in calories, and adds very little fullness for what it costs,” King said
Tracking food intake can help people identify hidden calorie
3. Comparing Your Progress to Others
Dr. Tim Church, chief medical officer at Wondr Health and a leading obesity researcher, told Newsweekthat one of the biggest mistakes he sees is unrealistic expectations
“What you have to appreciate about these medications is every element about them is so unique to the individual,” he said
Weight loss, side effects, energy levels and even where the body sheds fat can vary dramatically from person-to-person
“I can’t remind people of this enough: your journey is your journey,” Church said
4. Not Having Enough Support
Unlike medications for cholesterol or thyroid conditions, GLP-1s often require ongoing support, particularly at the start
Church said patients benefit from having clinical guidance to manage side effects, as well as long-term support to navigate lifestyle changes
He also noted that unsupportive family members or friends can act as “saboteurs” by dismissing or undermining someone’s efforts
“You need a team that’s going to help support you when it comes to the new you and your new challenges,” he said. “A community support group can counteract that.”
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5. Eating Too Little Protein
Protein is particularly important while taking GLP-1 medications because reduced appetite often means people consume fewer calories overall
“You’re going to lose fat and muscle,” Church said. “Muscle is made of protein, so if you want to retain muscle or maybe even build muscle, you have to give it the building blocks it needs.”
Protein also helps people stay fuller for longer, making it a cornerstone of successful weight management
6. Overlooking Liquid Calories and Alcohol
Calories consumed through drinks can quickly add up without creating much fullness
According to King, sweetened coffees, smoothies and alcoholic beverages may contribute hundreds of calories while providing little satiety
“Ask yourself if these drinks are really worth it, and if they can either be swapped for a lighter version or portioned down a bit,” she said. “Make water the default, and decide how much alcohol you will have before the event rather than during it.”
7. Letting Exercise Slide
Many people assume weight-loss medications do the heavy lifting, but physical activity remains critical
“In my practice, walking and enjoyable activity are the biggest bang for the buck,” King said. “Resistance training is the piece that directly protects muscle, but I frame it in two phases. Preserve muscle during the weight-loss phase, then build muscle once the goal weight is reached.”
8. Neglecting Fiber and Hydration
Reduced appetite can cause patients to unintentionally cut back on foods rich in fiber, such as beans, fruits, vegetables and whole grains
“Fiber is one of the first things to disappear when appetite shrinks,” King said
The result can be worsened constipation and reduced fullness after meals
Church also highlighted hydration as a frequently overlooked factor
“Because you’re not eating, your opportunity to get dehydrated is high,” he said. “It’s also key to helping with the nausea that GLP-1s cause.”
9. Treating Sleep and Stress as Afterthoughts
Many people focus entirely on food and medication while overlooking two key wellness pillars: sleep and stress management
King said poor sleep can actively work against fat loss and increase muscle loss during dieting
“Sleep is the one people underestimate,” she said
King pointed to a 2010 University of Chicago study published in the Annals of Internal Medicine, which found that dieters who slept 5.5 hours per night lost 55 percent less fat than those given 8.5 hours of sleep, despite following the same calorie-restricted diet
Researchers also found that more of the weight lost by the short-sleep group came from lean body mass rather than fat
Focus on Health, Not Perfection
Church said too often, successful patients focus on the one or two things they’re not doing perfectly instead of the dozens of healthy changes they’ve already made
“You’ll meet somebody who is just absolutely crushing, and they’ve been crushing it for 18 months,” he said. “All they’re going to talk about is everything they’re doing wrong. It really speaks to the role that weight plays in our identity over decades.”
Contact Newsweek editors for this story: Charlotte Nisbet and Anthony Murray
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