Fear of regaining weight after weight loss is a common and valid concern. There are strategies that will help you maintain weight loss over time and provide you with a sustainable healthy lifestyle. At Premier Weight Loss, we strive to guide you in creating healthy habits while you are taking the GLP-1 medications in order to achieve lasting change.
WHAT SCIENCE SAYS ABOUT WEIGHT REGAIN
Research shows that many people do regain weight after stopping GLP-1 medications – but typically only when there isn’t a plan in place. One common scenario? Patients reach their goal weight while on a high dose of medication, then stop both the medication and professional guidance cold turkey. Old habits creep back in, and weight starts to return.
The good news: Weight regain usually happens for identifiable reasons – and with the right strategy, it can be prevented.
WHY WEIGHT REGAIN HAPPENS
GLP-1 medications are powerful, but they’re not magic. Obesity is a chronic disease that requires long-term care and management. Think of it this way: if you were managing another chronic illness, you wouldn’t stop treatment or follow-up care as soon as symptoms improved.
Here are some common reasons people regain weight after stopping GLP-1s:
- Lack of medical supervision: Without ongoing guidance, people may not be using the medication properly or building sustainable habits alongside it.
- Muscle loss: When people lose weight too quickly or aren’t eating enough protein, they often lose muscle instead of fat. This leads to a slower metabolism, making weight regain more likely.
- Metabolic slowdown: After discontinuing the medication, the body may interpret the drop in food intake as a sign of starvation. In response, it conserves energy and holds onto fat.
- Sudden stop: Stopping GLP-1s abruptly—without tapering or planning—can cause appetite and old eating patterns to return quickly.
Sustainable weight loss requires a combination of healthy habits, proper nutrition, physical activity, and continued medical support.
HOW TO SET YOURSELF UP FOR LONG-TERM SUCCESS
Although the threat of regaining weight is a player in the game, it is possible to set yourself up for lasting success in weight-loss. Here are some strategies that will help you build healthy habits through your weight-loss journey to create a lifestyle geared towards healthy weight.
- Protein, Protein, Protein:
While you are taking a GLP-1 it is important to eat plenty of protein. Aim for a minimum of 90g for women and 120g for men. Protein helps maintain and build lean muscle, keeps you full longer, and supports a healthy metabolism. It’s a non-negotiable for lasting success.
- Exercise (Especially Strength Training):
Strength training is one of the most effective ways to preserve muscle while losing weight. The combination of consistent movement + high protein intake leads to a healthier body composition and higher metabolism.
- Body Composition Monitoring:
It’s not just about losing pounds, it’s about what you’re losing. Prioritize fat loss while preserving muscle. Tools like InBody scans can help you track this. Remember, a smaller number on the scale doesn’t always mean a healthier body. Even after you are done using GLP-1 medications, it may be beneficial for you to continue to monitor your body composition using the InBody scale.
- Build Healthy Habits:
GLP-1 medications are a powerful tool, but your daily habits are what create lasting results. Use your time on the medication to build a healthy and sustainable lifestyle – one that supports you long after discontinuing medication.
WHAT MAINTENANCE CAN LOOK LIKE
It is important to remember that weight loss is a process not an event. Think of maintenance as the next “phase” of your journey, not the end.
In this next phase of your health journey, it is all about holding on to the habits you have built along the way. As you wean off of your GLP-1 medication, you may notice your appetite returning. Don’t Panic! – this is completely normal and not a bad thing! Your body is simply signaling that it needs fuel.
Use this as an opportunity to nourish yourself with high-protein, nutrient-dense foods that support your energy, metabolism, and overall health. Stick with your exercise routine and continue focusing on muscle-building workouts, like strength training. Remember, more muscle = more calories burned at rest, which helps maintain your weight over time.
Also, know that some fluctuation on the scale is normal. A few pounds up doesn’t mean you’ve failed – it just means your body is adjusting. Don’t let it derail your progress. Trust the healthy habits you’ve established and stay the course. You’ve already built the foundation – now it’s about maintaining it!
**Pro Tip: It may be beneficial to continue your membership at Premier Weight Loss even after you’ve stopped taking the medication. Regular check-ins allow you to monitor your body composition on the InBody scale, get personalized support, and stay on track with expert guidance. Maintenance is easier – and more successful – with a professional team in your corner.
In conclusion, the journey to a healthier weight isn’t just about reaching a number on the scale – it’s about creating a life you feel good living. While the fear of regaining weight is valid, it’s important to remember that you now have the tools, habits, and support system to maintain your progress.
With the knowledge, tools and habits you’ve developed while using GLP-1 medications, you’re equipped for long-term success. Weight loss is only one part of the transformation. What truly matters is how you care for your body, how you nourish it, and how you move forward with intention. At Premier Weight Loss, we’re here to support you beyond the scale, helping you create a lifestyle that feels strong, empowered, and sustainable—for the long haul.
You’ve done the work. Now trust your habits, your body, and the journey. You’ve got this – and we’re here for you every step of the way!
RELATED READINGS:
“Meal Prepping For Weight Loss: Beginner’s Guide To Success” https://pwlindy.com/the-power-of-portion-control-mindful-eating/
“The Power of Portion Control: Mindful Eating” https://pwlindy.com/meal-prepping-for-weight-loss-beginners-guide-to-success/
SOURCES:
- Sufrin, C. (2024, January 25). How to keep the weight off after semaglutide. Healthline. https://www.healthline.com/health/how-to-keep-weight-off-after-semaglutide
- Wilson, D. (2024, January 23). How to avoid weight gain after stopping Ozempic and similar drugs. Healthline. https://www.healthline.com/health-news/avoid-weight-gain-after-ozempic
- Firth, S. (2023, December 6). Weight regain common after stopping GLP-1 meds. MedPage Today. https://www.medpagetoday.com/special-reports/exclusives/112138
- Srivastava, G., et al. (2024). Post-discontinuation weight changes in patients previously treated with semaglutide: Real-world data. The Lancet eClinicalMedicine, 66. https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(24)00054-3/fulltext
- Goodman, B. (n.d.). Why muscle matters in weight loss. WebMD. https://www.webmd.com/obesity/features/muscle-and-weight-loss