How to Maintain Weight After a GLP-1 Medication
By Lizzie Streit, MS, RDN, LD
GLP-1 receptor agonists, such as Ozempic and Wegovy, have helped thousands of people lose weight and manage type 2 diabetes, heart disease, and other conditions. They’ve become more widely used over the past few years, but many users now face the unknown of what happens when they stop injections.
If you are faced with the dilemma of stopping a GLP-1 medication, keep reading. This post is full of tips to help you keep some weight off when you’re on a break from your treatment.
Weight Rebound After GLP-1
GLP-1 medications are intended to be taken indefinitely, but prohibitive costs, shortages, or side effects have caused some users to stretch out or halt treatments entirely. In fact, one study found that only 19% of patients prescribed an anti-obesity medication were still refilling the prescription 12 months later.
At the same time, research shows many people regain weight after stopping their GLP-1s. This is because the drugs work by decreasing appetite, improving insulin sensitivity, and promoting other metabolic benefits. When they are no longer used, these benefits cease and the mechanisms of a patient’s weight gain return.
Since obesity is a chronic disease and anti-obesity medications are therefore designed for long-term use, maintaining all of the weight loss achieved with them is not usually possible when you stop taking them. However, being mindful of your diet and lifestyle choices can help you keep some weight off. Plus, there are many other benefits of eating well and making healthy choices!
Tips and Tricks for Keeping Weight Off
1 – Stick with the behaviors that helped you be successful with your medication.
GLP-1 receptor agonists are not a magic solution. It’s still important to eat a healthy diet and exercise regularly to get the most out of them. This mindset will also help after you stop taking your medication. While it’s normal to feel discouraged if you had to stop a drug that was effective for you, sticking with healthy habits can help you still feel in control of what you have the power to modify.
2 – Eat enough protein!
As you continue to eat well, remember to keep an eye on protein intake. Since GLP-1 medications can lead to a significant reduction in food intake, it’s often recommended to eat enough protein to prevent muscle loss while dropping weight. This tip holds true when you’re not on a medication as well. Protein-rich foods are filling and may help you decrease your calorie intake to maintain weight loss. Choose lean options, such as chicken breasts, ground turkey, fish, tofu, eggs, beans, and low-fat Greek yogurt for a satiating, low-calorie boost.
3 – Fill up on fiber.
GLP-1 medications work in part by slowing down stomach emptying, leading to increased feelings of fullness. While not a 1-to-1 substitution for anti-obesity drugs, fiber-rich foods work similarly and also keep you fuller for longer. Boost your fiber intake with unsweetened oatmeal and berries at breakfast, a salad with beans and nuts at lunch, and roasted vegetables and quinoa at dinner. Be sure to drink plenty of water to keep things moving.
4 – Follow a 1200 calorie meal plan.
Eating fewer calories than you use is one of the main principles of weight loss. However, it’s easier said than done! GLP-1 medications are very effective at reducing calorie intake, so it may be especially challenging to eat less when you stop taking them. Figuring out calories in foods and putting together meals can also be draining and confusing. If you need help in this area, consider following a pre-made 1200 calorie meal plan and getting fresh meals from Healthy For Life Meals.
5 – Work with a registered dietitian.
Consulting with a registered dietitian is another excellent way to stay on track after stopping a GLP-1 therapy. Dietitians can help with designing balanced meals specific to your needs, mindful eating strategies, tips for recognizing hunger and fullness, and overcoming “food noise” that drives overeating. Working with a mental health professional specializing in eating behaviors may also provide benefits.
6 – Keep up with exercise!
Exercise is extremely important for health, whether you take an anti-obesity medication or not. One study from 2024 found that a supervised exercise routine combined with GLP-1 treatment was linked to less weight regain after halting the medication compared to those who did not also engage in the exercise. Continuing with exercise may therefore help maintain weight loss over time. Current recommendations from the Centers for Disease Control and Prevention (CDC) suggest getting at least 150 minutes of moderate-intensity activity (like brisk walking) or 75 minutes of vigorous-intensity activity (like jogging) per week in addition to muscle-strengthening activity on 2 days each week.
7 – Manage other conditions.
GLP-1 therapies have benefits other than weight loss, including controlling type 2 diabetes and reducing the risk of heart disease. If you have a condition other than obesity, be sure to follow up with your healthcare team after discontinuing your GLP-1. You may need adjustments to other medications (if any are needed) or food choices.
8 – Release stress.
Managing a chronic condition like obesity can be a source of stress for many people, especially if an effective medication needs to be discontinued for uncontrollable reasons. However, too much stress may contribute to weight regain. If you feel stressed out, consider techniques such as yoga, therapy, meditation, deep breathing, or journaling. Speak with a qualified mental health practitioner for additional assistance if needed.
9 – Don’t forget about sleep.
Nothing beats a good night of sleep! Skimping on sleep may promote weight gain due to alterations in hormones and poor food choices, so it’s especially important to prioritize rest after stopping an anti-obesity medication. Work on improving sleep by avoiding screen time an hour before bed, limiting alcohol, caffeine, and sugar especially in the evening, and keeping your room at a comfortable temperature.
10 – And last but not least, drink water.
You’ve heard it here before, but it’s worth repeating that staying hydrated is important when you want to maintain a healthy weight. Drinking water keeps your bowels moving, manages appetite, and assists in digestion, among other benefits. Plus, you’ll feel more energized when you’re not dehydrated! Fluid needs depend on the person, but keeping a water bottle with you and drinking when you are thirsty is a good step towards getting what you need.
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