GLP-1s like semaglutide and tirzepatide are known for helping people lose weight. But what happens after you go off the medication? Some people regain the weight they lost and their appetite reverts back to their pre-GLP-1 days, while others are able to keep the weight off and maintain the habits they developed while on a GLP-1.
There’s no secret key that guarantees the results you want post-GLP-1, but the good news is that you can strategize. With the right post-treatment plan, your chances of maintaining weight loss are much higher.
Why weight gain happens after stopping a GLP-1
Medications like semaglutide work by mimicking the hormone GLP-1, which plays an important role in regulating appetite and blood sugar. When you stop taking a GLP-1 medication, you’ll likely notice an increase in hunger and cravings and feel less full after meals.
So if a GLP-1 medication was what was stopping you from eating an extra donut or stopping by a fast food restaurant after work, losing that buffer could lead to weight gain. If the best possible result is your goal—both during and after treatment—GLP-1s should be a weight-loss tool, not a magic switch.
This is why establishing certain lifestyle habits during treatment is important. Studies have shown that a holistic approach to weight loss—which includes GLP-1 medication, a nutritious diet, and exercise—leads to better results. Those who develop healthy habits during treatment are more likely to lose more weight, and to keep it off when treatment ends.
How to avoid regaining weight after GLP-1 treatment
While it is safe to take GLP-1s long term, not everyone wants or needs to do so. With the right transition plan, you can avoid the “Ozempic® rebound” and maintain the results your body has worked so hard to achieve.
Taper off slowly
Slowly decreasing your dose is less of a shock to the system and gives your body more time to adjust. One study found that those who tapered off their medication were able to maintain their weight loss better than those who stopped semaglutide cold turkey. Your doctor will assess your needs and health history to determine the best dosing schedule for you as you go off the medication.
Prioritize protein, fiber, and healthy fats
Once you stop a GLP-1, what you eat matters more than ever. To maintain the weight loss you’ve achieved, try to get most of your calories from satiety-supporting foods. This includes lean proteins, fatty fish, whole grains, fiber-rich vegetables, and legumes. These foods help you feel full for longer and also help keep blood sugar levels stable. Limit ultra-processed foods, which do little to satiate hunger and can derail appetite regulation.
Exercise regularly
You don’t need to become a gym rat to keep the weight off, but you do need to move consistently. Aim for 150 minutes of moderate-intensity activity a week. Whether it’s hiking, jogging, swimming, playing sports, or a host of other activities, pick a few that you like enough to do consistently and make them a regular part of your life.
Strength training a couple times a week is also important to rebuild muscle you may have lost while on a GLP-1. Plus, lean muscle mass helps you burn more calories at rest—this is a weight-management “tool” you don’t want to leave on the shelf.
Eat mindfully, not emotionally
People eat for all kinds of reasons, hunger being just one of them. If you find yourself reaching for treats when you’re tired, stressed, lonely, bored, or sad, take a moment to ask yourself if you’re actually hungry or if you’re responding to a different cue. Pay attention to why you eat—and savor the food when you do. This can help you break mindless eating habits, make better food choices, and enjoy the food you eat more.
Sleep well
While you may not be literally losing weight in your sleep, it’s still a crucial part of any weight-management plan. Poor sleep can increase the hunger hormone (ghrelin) and reduce the satiety hormone (leptin). 7–9 hours of quality sleep each night helps to keep hormone levels where they should be, making it easier to maintain healthy habits during your waking hours.
Don’t go it alone
Weight-loss support doesn’t have to end when the medication does. Whether it’s your doctor, a Health Coach, nutritionist, trainer, or friends and family—or a combination of all of the above—having ongoing support keeps you accountable and motivated, not to mention makes your continued health journey more enjoyable and less lonely. Shed’s health coaches are here to provide lifestyle support every step of the way, including after you stop medication. Visit our Coaching page to learn more or to get started.
Trust the process
Discontinuing a GLP-1 doesn’t mean your health journey ends. In fact, it’s the beginning of a new phase, one that could last the rest of your life. The more prepared you are to rely on daily habits that support weight management, the better off you’ll be after you stop taking a GLP-1.
Frequently asked questions: Life after GLP-1
Will my appetite go back to what it was before?
For many people, it does. GLP-1s suppress appetite, so when medication stops, appetite and cravings often return. But with new habits in place to help you manage hunger and cravings, you’ll be better equipped to manage your appetite and keep the weight off.
What if I’ve already regained weight?
Think of weight gain as your body’s way of providing feedback. Are you eating enough protein? Getting enough sleep? Overly stressed? By paying attention to the cues your body is giving you, you’ll be better able to make the adjustments it needs. Remember, weight gain isn’t a personal failure. Striking the right balance may take some trial and error, but with the right support and strategies you can manage your weight effectively after stopping GLP-1 medication.
Is it okay to take GLP-1s long term?
Yes. Many people take a GLP-1 for years to manage their weight or treat type 2 diabetes. Your doctor will recommend the best treatment plan for your needs and goals and discuss the risks and benefits of continuing or stopping treatment.
What is microdosing? Can it help me transition off a GLP-1?
Microdosing involves taking a much lower dose of GLP-1 for less dramatic effects. It can be a gentle way to transition off GLP-1s and gives your body time to adjust.
What support does Shed offer those who stop GLP-1 treatment?
Shed provides 1:1 coaching to help patients make or maintain lifestyle changes. A supplement like GLP-1 Boost supports the body’s natural GLP-1 production, and products like Clear Protein Hydration and Smoothie Greens help fill in some of the nutritional gaps you may not be getting from diet alone.
*This content is for informational purposes and is not medical advice.
