GLP-1s, including Ozempic, and Wegovy, have become increasingly popular for treating and Type 2 diabetes. In addition to helping with weight loss by reducing appetite, they may also offer important .
But what happens when people stop taking them?
Emerging suggests this is an important part of the conversation. Studies found that after discontinuing GLP-1 medications, many individuals regained about two-thirds of the weight they had lost. The research also noted a potential increase in the risk of heart attack, stroke and even death.
With roughly one in eight adults in the US taking a GLP-1 medication, it’s important to focus on sustainable habits that support long-term health — whether you stay on the medication or transition off.
While medications can help to jumpstart weight loss, cultivating is what ultimately determines long-term success. In my private practice as a registered dietitian nutritionist (RDN), I see patients transition off GLP-1s more successfully when they build sustainable habits along the way.
Here’s what I advise.
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Why Do You Regain Weight After Stopping Ozempic?
Medications like work by suppressing appetite and helping you feel full sooner. People often rely on reduced hunger instead of building lasting behavior change. When the medication is discontinued, it’s common for appetite to return. Hunger hormones also rise and food can feel more appealing again. It’s about biology, not a lack of willpower.
While GLP-1s change appetites, they do not automatically change habits. If sustainable habits weren’t built along the way, weight regain can follow.
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Building Habits While on Ozempic for Long-Term Maintenance
One of the biggest mistakes I often see is waiting until after stopping the medication to focus on cultivating lifestyle changes.
Instead, I encourage patients to shift from a “weight loss mindset” to a “maintenance mindset” while they’re still on the medication. Use this period — when your appetite is lower — to experiment with that support maintenance. This period is ideal for rewiring habits without the pressure of .
Focus on creating structure:
— Eat and snacks
— Keep a (even if just for a while)
— Find a you enjoy.
Mindful Eating to Control Appetite After Stopping GLP-1s
helps you tune into hunger and fullness cues, which often tend to fade while on medication but sharpen afterward. Eat slowly, savor each bite, enjoy your company and minimize distractions like phones or TV. Pause midway to ask yourself: Am I still hungry, or am I comfortably full?
This simple habit can go a long way toward preventing .
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Balanced Portions and Meal Structure for Weight Maintenance
Portion control isn’t about deprivation. It’s about that fit your needs. Fill half your plate with vegetables, a quarter with lean protein and a quarter with whole grains or starchy vegetables. My patients find this visual guide sustainable because it prioritizes choosing healthy portions from foods in the various food groups and enjoying a full plate of nutrient-dense food.
I also remind clients to eat foods they enjoy and limit “liquid calories,” drinks like sugary beverages that contribute unnecessary calories without helping you feel full.
The Best High-Protein and High-Fiber Foods to Stay Full
and r help keep you satisfied, especially after coming off a GLP-1 medication.
Aim for 20-30 grams of protein per meal.
Good sources of include:
— Greek yogurt
—
— Fish
— Chicken
—
—
—
Include an assortment of found in whole grains, fruits, vegetables and beans:
— Whole grain bread
—
— Blueberries
— Broccoli
— Chickpeas
— Lentils
— Oats
— Flax seeds
These help you feel full longer, stabilizing blood sugar and curbing the post-Ozempic hunger spikes.
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Exercise Routine: Strength Training and Cardio to Maintain Weight Loss
Regular movement is important for maintaining weight loss and , which supports a healthy metabolism.
I recommend two to three times weekly with exercises like yoga, weights or resistance bands. Add consistent cardio like brisk walking or biking most days.
I always advise clients to find movement they enjoy and will stick to.
Sleep and Stress Management: Key to Preventing Weight Regain
Poor sleep can , and chronic . Aim for seven to nine hours each night and enjoy activities that can help to like meditation, and spending time in nature. These lifestyle factors are just as important as the food you put on your plate.
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Signs of Weight Regain After Stopping GLP-1s
Small changes can add up quickly, so it’s important to monitor your progress regularly.
Pay attention to increased portion sizes, snacking on unhealthy choices, skipping meals or relying on highly . If your clothes start feeling tight or the scale begins to creep up, and take it as a cue to reset — without self-judgment
Getting back on track early is much easier than starting over later.
When to Consult a Doctor or Dietitian for GLP-1 Transition
Consult your doctor before stopping Ozempic. Some people benefit from tapering to a lower dose while transitioning off the medication. Working with a can also be very helpful.
Creating a personalized program that focuses on , nutrient-dense meals and snacks, and healthy habits can make all the difference.
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The Bottom Line
GLP-1 medications can be powerful tools to help you lose weight and improve your health, but they’re not the whole story.
Lasting weight loss comes from the habits you cultivate along the way. By focusing on mindful eating, balanced portions, regular movement and a healthy lifestyle, you can maintain your progress and feel your best — long after the medication ends.
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