How To Maintain A Healthy Weight When Going Off GLP-1s

GLP-1 drugs like Ozempic and Mounjaro have been lauded as weight-loss game-changers, but a harsh reality is becoming increasingly clear: The significant results many people experience while taking the meds might not stick around after halting treatment. 

“Most people find their hunger increases and that it becomes much harder to maintain their weight loss [after going off GLP-1s],” says Dr. Tiffani Bell Washington, M.D., M.P.H., F.A.P.A., D.A.B.O.M., D.A.B.L.M., of The Healthy Weigh MD. In fact, one study found that people regained around two-thirds of their total weight lost on a semaglutide (a type of GLP-1) within a year of stopping the medication. 

While staying on the drugs for life is certainly an option, there are plenty of reasons why someone might choose to discontinue taking a GLP-1, including but not limited to pregnancy, financial barriers, availability, and side effects. So then what?

“Weight regain doesn’t have to be inevitable,” Bell Washington says. With the right lifestyle habits, it’s possible to maintain your weight-loss victories and stay healthy overall. Check out these tips for keeping your progress on track when going off GLP-1s. After all, these drugs are meant to be a tool in your wellness kit, not a replacement for healthy habits.

• ABOUT OUR EXPERTS: Dr. Tiffani Bell Washington, M.D., M.P.H., F.A.P.A., D.A.B.O.M., D.A.B.L.M., is an integrative medical weight loss doctor and creator of The Healthy Weigh MD. Jamie Mills, R.D.N., C.D.N., is a bariatric dietitian who has personally taken and gone off GLP-1s.

Taper Off Slowly

If you’ve already pressed pause on your GLP-1, you can keep scrolling. But if you’re looking at stopping sometime in the future, Bell Washington says to consider tapering off slowly. “Don’t stop cold turkey,” she says. “Instead, gradually lower the dose with your provider’s help to give your body time to adjust.” Recent research confirms that gradually reducing your dose versus stopping all at once can indeed help prevent weight regain.

Another possibility is to talk to your doctor about cutting back to a maintenance dose. “For some people, staying on a low GLP-1 dose rather than stopping completely might work to keep weight off and blood sugar stable,” Bell Washington says. 

Load Up on Protein

You were likely advised to eat more protein while taking a GLP-1—and if you weren’t, you should have been! Research suggests people on these medications may lose significant amounts of muscle mass, which is a disaster for long-term metabolic health, particularly after you stop taking them.

Going hard on protein is equally important when going off GLP-1s. “Eating a high-protein diet helps regulate appetite and cravings and fills you up,” says bariatric dietitian Jamie Mills, R.D.N., C.D.N., who has personally taken and gone off GLP-1s. “We also want to ensure you eat enough protein to maintain your muscle mass as you lose weight.”

Read More: 6 Lifestyle Changes To Make When Taking A GLP-1

Mills typically recommends people taking and coming off GLP-1s aim to eat anywhere from 0.8 to 1.2 grams of protein per pound of their goal body weight per day. (So, if your goal weight is 150 pounds, that’s between 120 and 180 grams of protein per day.)

For many people, that’s a pretty high mark to meet. Get there by filling your plate with high-protein foods like lean meats, seafood, eggs, tofu, beans, and lentils, Mills suggests. If you’re struggling to hit your target, turn to a protein powder. “Having a whey-based protein supplement can help you get in enough protein each day,” she says. Check out products like Transparent Labs’ 100% Grass-Fed Whey Protein Isolate for a clean, lean protein boost.

Keep Up With Regular Exercise

It may sound obvious, but one clear path to maintaining your weight-loss results—and good health in general—is to stick with regular physical activity. “Maintaining a combination of cardio and strength training, ideally three to four times per week, will help you not only hit your weight-loss goals long-term but preserve your muscle mass,” says Mills.

Read More: After Muscle Gains? Make Sure Your Workouts Check These Boxes

Hanging onto muscle is especially critical for weight management because it’s more metabolically active than fat. (In other words, muscle tissue burns more calories than fatty tissue.) Plus, since GLP-1s can make you unintentionally drop muscle as you drop weight, you may already be behind the curve on maintaining that precious muscle mass. “While some muscle loss is expected and anticipated [on these drugs], you want to focus on maintaining it as much as possible, or even gaining some back,” Mills advises.

If at least two full-body strength training sessions aren’t already a part of your weekly routine, pencil them into your calendar.

Make Sleep a Priority

If you want to head off weight regain, head to bed. According to Mills, sleep is one of the most underrated tools for health and weight management. “Getting adequate sleep helps regulate our appetite hormones (ghrelin and leptin) and insulin sensitivity,” she says. And there’s plenty of research out there to back this up. One 2021 study, for example, found that sleeping fewer than seven hours per night was associated with higher rates of obesity and overweight.

Mills also points out that lack of sleep can play a role in increased food cravings and “food noise” (overwhelming internal chatter related to food and weight), putting stress on our bodies and bringing down our mental health. “These stressors can impact muscle recovery—so even if you are following the recommendations of eating enough protein and exercising, you might not be reaping the benefits if you’re not sleeping.”

Prioritize sleep by sticking to a regular bedtime following a calming nighttime routine, and creating a sleep-friendly bedroom by installing blackout shades, keeping a cool temperature, and clearing clutter. (Need more inspiration? Steal these health experts’ nighttime rituals for better sleep and well-being.)

Round Out Your Routine With Helpful Supplements

Certain supplements—such as the aforementioned protein powder and a daily multivitamin—can help you meet your nutrient needs while taking a GLP-1. Similarly, strategic supplementation can be a helpful ally as you continue your weight-loss journey after going off GLP-1s.

Ideally, a dietitian or your doctor can help you create a daily regimen that supports weight-loss maintenance and long-term health (The Vitamin Shoppe’s Healthy Awards members can book a free consultation with one of our credentialed nutritionists). Some interesting supplements to bring to the conversation: formulas like supergut’s The Gut Healthy GLP-1 Booster (a clinically-proven blend of prebiotic fibers, including beta-glucan and resistant starch, that nourishes the gut microbiome and promotes the body’s natural production of hunger-quieting GLP-1) and Codeage GLP Advantage Plus (a blend of berberine, green tea extract, chromium, probiotics, and more to support metabolic health).

Get Support from Your Inner Circle

With or without medication, weight loss is typically most successful when you don’t go it alone. Before discontinuing a GLP-1, Bell Washington suggests staying tight with your network of supporters, such as trusted friends, a dietitian, a therapist, or online support groups. The right circle of open ears and advisors can offer help with the emotional and social side of things—or, in the case of a dietitian, provide a customized nutrition plan to prevent rebounding weight. 

That said, if the number on the scale creeps up a bit, don’t beat yourself up. Shaming yourself for weight regain may only cause stress, making more weight regain even more likely. Obesity is a chronic illness like any other, reminds Bell Washington. Just like high blood pressure returns if you stop taking your blood pressure medication, obesity can also return if you stop taking prescribed meds. “Lifestyle changes can make a significant impact, but ultimately it’s up to the person’s body and brain to determine the rate at which they gain weight after medication is stopped.” Though your journey may be more winding than expected, self-compassion is always a worthy companion.