You’ve made real progress on your GLP-1 journey. You’re eating differently, moving more, and starting to feel better in your body. But despite these wins, the number you originally set as your “goal weight” still looms, and that can bring a new kind of pressure.
Maybe you’re wondering if you should keep pushing. Maybe that old target weight is starting to feel more like a finish line you have to cross, even if getting there means eating less, feeling weaker, or ignoring how far you’ve already come.
If that’s where you are, it’s okay to pause and reassess. This guide is here to help you take another look at your goal weight and teach you to focus on how your body feels, not what the scale says. The goal of GLP-1s isn’t to make you smaller. It’s to help you feel strong, nourished, and healthy.
Why setting a goal weight can be helpful
When starting GLP-1 medication, having a clear target weight can give you direction. It might:
- Give you something to aim for
- Help you stay motivated
- Support better adherence to your treatment plan
People who have a clear and realistic weight loss goal often feel more focused and confident in their journey, and that can lead to better long-term outcomes.
GLP-1s are considered effective if you lose more than 5% of your body weight after six months of treatment (1), and most people lose 15% or more of their starting weight over the course of a year (2). Your personal goal might fall somewhere in that range, or it might not. That’s okay.
There’s no “ideal” number that works for everyone. A healthy weight is one that supports your mood, energy, hormones, metabolism, and overall well-being.
What makes a goal weight healthy for you?
A healthy weight is not a single number or a set body mass index (BMI). What works for someone else might not be right for you, and what once felt right for you may not feel that way anymore.
Some factors that influence what a healthy goal weight looks like for you include:
- Your starting weight and BMI
- Your age and hormone levels
- Your activity level and muscle mass
- Any existing health conditions
- Your genetics and body composition
- Your energy levels, mental health, and relationship with food
That’s why it’s best to discuss your target with a doctor or qualified healthcare provider before setting or adjusting your goal. They’ll help you figure out what’s realistic and sustainable for your body, based on science and clinical insight.
And remember, your target weight isn’t set in stone. A number that once felt motivating may start to feel restrictive, especially if your weight loss has started to slow. Letting go of that goal isn’t “giving up.” Sometimes, it’s the healthiest and most sustainable choice you can make, giving your space to focus on the things that matter more.
Signs your goal weight might be too low
GLP-1s work by changing how your body processes hunger and fullness (3). They help you eat less, but that doesn’t mean your body needs less nutrition. If you’re pushing your weight lower and lower while eating less and less, you risk under-fuelling your body.
Here are some red flags that your target weight might not be serving your health anymore:
- You feel constantly tired or cold, even when you're eating regularly
- Your workouts feel harder, and you're losing muscle instead of building it
- You’re preoccupied with food or start skipping social events around meals
- Your mood feels low or flat
- You’re not menstruating regularly (if applicable)
- You don’t feel “better” in your body, just smaller and more fragile
These aren’t signs of success. They’re signs that your body is asking for more. From a physiological point of view, these red flags often point to under-fuelling. When your body thinks it’s not getting enough, it slows down your metabolism to conserve energy. That can make it even harder to lose fat or maintain lean muscle, both of which are bad for your long-term health.
Why nutrition, strength, and energy matter more than the number
We’ve been taught to see the scale as the ultimate indicator of weight loss success. However, the goal shouldn’t be to weigh the least, but to feel your best. That could mean:
- Waking up with energy
- Eating without guilt or stress
- Building strength instead of losing it
- Having the mental clarity to focus on work, relationships, and life
- Feeling empowered in your body, not punished by it
If you can maintain your strength, energy, and focus, it is a strong sign that your body is thriving, even if your weight loss is slowing or has stopped. The best way to do this is by feeding your body intentionally, focusing on protein, fibre, and colourful fruits and veg.
When you focus on what you’re putting in, not just what you’re trying to take off, you build the kind of habits that support long-term weight loss. You’re not just chasing a number, but you’re learning how to eat well for life.
GLP-1s give you some breathing room from constant food thoughts, providing you with the unique opportunity to build new habits like these. It’s worth making the most of it.
When it’s time to reassess
If you’re midway through your GLP-1 journey and your original goal weight is starting to feel out of reach, or if chasing it's making you feel worse rather than better, that’s your cue to pause and reassess. Ask yourself:
- Am I fuelling and nourishing my body every day?
- Am I feeling stronger and energised, or more drained?
- Is this goal supporting my health or getting in the way of it?
If these questions are tough to answer, you’re not alone. Many people find it helpful to speak with a healthcare professional who can help them reframe their goals or give advice on tracking progress in other ways. If you’re feeling weak, tired, and constantly hungry, it’s definitely time to seek support from a healthcare professional.
Still feeling unsure about your progress? It may be helpful to understand how GLP-1 medications work and why the number on the scale isn’t always the best indicator.
Is my GLP-1 working if I’m not losing weight?
References
- NICE. Semaglutide for managing overweight and obesity [Internet]. 2023.
- Wilding JPH, Batterham RL, Calanna S. Once-Weekly Semaglutide in Adults with Overweight or Obesity. The New England Journal of Medicine [Internet]. 2021 Feb 10;384(11):989–1002.
- NHS England. Weight management injections [Internet]. England.nhs.uk. 2025.