Weight loss medications, including semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound), have helped many people achieve significant weight loss. However, these medications are not designed to be used forever. When they are discontinued, many people experience weight regain as their appetite, metabolism, and hormones revert to previous levels.
If you are transitioning off weight loss medication, there are a number of lifestyle strategies you can employ to help you maintain your weight and support your long-term health. Focusing on nutrition, movement, sleep, and stress management will support your body’s natural production of glucagon-like peptide-1 (GLP-1), helping to better regulate appetite and blood sugar to prevent rebound weight gain post-medication.
The Role of GLP-1
Glucagon-like peptide-1 is a hormone primarily produced in the small intestine in response to eating. GLP-1 helps your body regulate blood sugar levels by triggering insulin production, slowing gastric emptying, and increasing feelings of fullness.[1]
GLP-1 receptor agonist medications artificially enhance these effects by mimicking the natural actions of GLP-1 and binding to GLP-1 receptors for a prolonged duration. Since the body’s natural GLP-1 has a short half-life, these medications extend its effects, leading to improved appetite regulation, delayed gastric emptying, and enhanced insulin sensitivity that can lead to weight loss and improved metabolic health.
When GLP-1 medications are discontinued, you may experience increased appetite and cravings, reduced satiety after eating, and blood sugar dysregulation in the absence of the artificial boost that the medications provided. The good news is that there are a number of intentional lifestyle strategies that can be implemented to directly support your natural production of GLP-1.
Supporting Natural GLP-1 Production
While you may not be able to naturally recreate the effects of a GLP-1 agonist medication, eating patterns, gut health, movement habits, sleep, and how you manage stress can all greatly influence your natural GLP-1 production. The following habits will support GLP-1 secretion to help you maintain your weight and support your health.
Nutrition: Prioritize Whole, Fiber-Rich Foods
Emphasize fiber: Fiber slows digestion and supports the production of GLP-1 precursors in your gut. Aim for at least 25 grams of fiber each day from a variety of whole foods including vegetables, legumes, berries, and whole grains.
Prioritize protein: Lean proteins (chicken, fish, eggs, tofu) increase satiety and help maintain muscle mass, which is essential for healthy metabolism. Consume 1 gram per pound of your ideal body weight per day.
Choose healthy fats: Omega-3 fats from sources like salmon, flaxseeds, and walnuts support hormone regulation and reduce inflammation.
Minimize processed foods and added sugars: These can trigger cravings and lead to blood sugar swings that increase hunger.
Eat mindfully: Slowing down and paying attention to fullness cues can help regulate appetite.
Consider supplementation: Certain probiotic strains, such as Akkermansia muciniphila, Bifidobacterium infantis, and Clostridium butyricum, support the integrity of the gut lining, promote a healthy microbiome, and produce beneficial metabolites such as short-chain fatty acids that stimulate GLP-1 production. Ask your healthcare provider if a probiotic supplement may be beneficial for you.[2]
Movement: Build a Sustainable Routine
Strength training: Building and maintaining muscle mass conveys a host of health benefits including boosting metabolism, enhancing insulin sensitivity, strengthening bones, supporting cardiovascular and mental health, and supporting longevity. It has literally been associated with extending lifespan! Work up to doing progressive resistance training 2–3 times per week that hits all major muscle groups.
Aerobic exercise: Any activity that gets your heart rate up for a period of time, including walking, cycling, swimming, and many more, strengthens your heart and lungs, increases energy levels, improves insulin sensitivity, boosts mood, supports blood sugar control, strengthens immune function and improves fat metabolism. Aim for 150 minutes of moderate activity or 75 minutes of high intensity activity each week.
Up Your NEAT (Non-Exercise Activity Thermogenesis): Daily movement like taking the stairs, gardening, or walking more throughout the day contributes to calorie burn and metabolic health. Get as much as you can each day!
Sleep: Prioritize Restorative Rest
Target 7–9 hours of sleep per night: Poor sleep can increase the hunger hormone (ghrelin) and decrease the satiety hormone (leptin), making weight maintenance more challenging.
Establish a bedtime routine: Reducing screen time, maintaining a consistent sleep schedule, and creating a calming nighttime routine can improve sleep quality.
Stress Management: Keep Cortisol in Check to Support Metabolism
Chronic stress increases cravings: Chronically elevated cortisol (a hormone produced in response to stress) can lead to increased appetite and fat storage, especially around the midsection.
Incorporate relaxation techniques: Meditation, deep breathing, yoga, and nature walks can help lower chronic stress levels.
Prioritize self-care: Engaging in hobbies, connecting with loved ones, and setting boundaries supports emotional well-being.
Start Small to Build a Sustainable Mindset
Maintaining weight loss is possible through the development of small, consistent habits that build over time. By focusing on whole foods, movement, restorative sleep, and stress management, you can support your body's natural ability to regulate appetite, metabolism, and overall well-being—helping you maintain your progress after discontinuing weight loss medications.
If you are struggling to build healthy habits into your routines, consider working with a health coach who can partner with you to develop personalized strategies that fit your needs and result in long-term success.
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