A top priority for many individuals who are on a weight loss journey is maintaining success over the long term. For those taking anti-obesity medications, weight regain after discontinuation remains a major concern. According to the National Institute of Health (NIH), while GLP-1 medications have been effective in helping individuals achieve weight loss of 10-15% or greater from their baseline weight, these individuals do frequently regain weight upon stopping medication. In one study of persons taking semaglutide, users regained up to two-thirds of the weight lost within six months of discontinuing the medication.
Whether you are needing to stop GLP-1 therapy due to adverse effects, contraindication or perhaps because you have reached your goal weight, there are proactive steps you can take to reduce the risk of rebound weight gain. First, it is crucial to ensure you are forming healthy, supportive habits that you can sustain once you are no longer taking medication. Additionally, having a structured transition plan has also been shown to be helpful in maintaining weight loss success.
Build and Maintain Healthy Habits
- Get your protein in – Adequate protein intake promotes fullness and helps maintain muscle mass. Muscle loss commonly occurs during weight loss, and since muscle is our body’s engine for burning calories, it is important to maintain muscle mass to avoid your metabolism slowing down. Click here for a simple 7-day, protein-rich meal plan.
- Include fiber-rich foods in your diet – Fiber is an essential nutrient that has also been linked to satiety and improved digestive health among other benefits. Fruits, vegetables, whole grains and seeds are excellent sources of fiber – here is a list of fiber-rich foods to explore.
- Get rid of the junk – Swapping out highly processed, high-carb snacks and junk food for healthier alternatives is a great way to stay on track with your healthy eating plan. This does not mean eliminating treats entirely; rather, consider enjoying them intentionally, such as during special occasions or social events and avoid keeping them in the house.
- Strength training and regular physical activity – As mentioned above, muscle plays a key role in energy expenditure. To help maintain or build lean muscle, look for ways to increase your physical activity levels in your daily routines. Consider including strength training in your exercise plan – this includes any type of resistance exercise such as swimming, resistance bands or weight training!
Plan for the Transition and Manage Expectations
- Gradual tapering – Tapering refers to slowly decreasing your dose – this is typically recommended over stopping GLP-1 medication abruptly. Talk to your healthcare provider about your dosing options when stopping GLP-1 therapy.
- Track but don’t stress – Once you stop taking your medication, it can be helpful to continue tracking things like food intake, activity, and weight to identify trends and adjust your plan as necessary. However, it is important to ensure that tracking does not increase stress or anxiety. Limiting weigh-ins to once per week or less may help maintain a healthy mindset.
- Have a support system in place – Ensuring you have the support of family, friends, and your healthcare provider is a key component in maintaining weight-loss success.
- Realistic maintenance expectations – Finally, if your goal is to maintain, it is important to redefine success as weight maintenance rather than continued loss. Body weight naturally fluctuates based on many factors such as sodium intake, hydration, exercise, hormonal changes and digestion. Some degree of weight gain after stopping GLP-1 medication can be normal. Setting a maintenance range (for example, within 5–10 pounds) can help prevent discouragement and reduce the risk of abandoning healthy habits. Consistency—not perfection—is key to long-term success.
For more information, check out our related article “Strength Training Recommendations for Weight Loss Medication and GLP-1 Injection Users”