Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

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GLP-1 medications like Ozempic and Wegovy have helped millions shed pounds, but most people don’t stay on them forever. Fifty to seventy-five percent stop within a year.

Why? Common reasons include reaching their weight loss goals, experiencing side effects, and cost.

Staying on track after stopping GLP-1 medications takes a plan. This guide covers key strategies to help you keep the weight off for good. Always check in with a healthcare professional before making any major changes to your routine.

Why Do People Gain Weight After Stopping GLP-1 Medications?

GLP-1 receptor agonists are a class of medications originally developed to treat type 2 diabetes. They work by mimicking the hormone glucagon-like peptide-1 (GLP-1), which helps regulate blood sugar, slow digestion, and reduce appetite, all of which contribute to weight loss.

Here’s the challenge: keeping the weight off after stopping GLP-1 meds isn’t always easy. One study found that within a year of discontinuing once-weekly semaglutide (the generic form of Ozempic and Wegovy), participants regained about two-thirds of their lost weight, likely due to changes in appetite, metabolism, and blood sugar regulation.

How to Maintain Weight Loss After Stopping GLP-1 Medications

With the right strategy, many people can maintain their weight loss—or even continue losing—well after stopping GLP-1 medications. Here’s how:

#1: Enhance Fullness Through Smart Food Choices

One of the key ways GLP-1 medications aid in weight loss is by slowing gastric emptying, helping you feel full for longer. Once you stop taking them, hunger may ramp up, but you can naturally boost satiety with smart food choices:

●      Eat plenty of protein: Protein sources, such as lean meats, eggs, fish, and tofu, increase fullness and reduce hunger by reducing levels of a hormone called ghrelin. Protein also helps maintain muscle mass to keep your metabolism roaring.

●      Fill up on fiber-rich foods: Fiber-rich foods like vegetables, fruits, legumes, and whole grains provide volume without excessive calories. This helps stretch the stomach, triggering fullness cues without overconsumption.

●      Eat mindfully and slowly: Since it can take up to 30 minutes after eating for fullness signals to reach your brain, slowing your eating pace can prevent overeating.

●      Limit processed foods and added sugars: These can spike blood sugar, increase cravings, and make it harder to regulate appetite, opening the door to regaining weight.

●      Practice calorie awareness: While extreme restriction isn’t necessary (or healthy), staying within a sustainable calorie range based on your activity level and metabolism is key to maintaining weight loss.

#2: Stay Active to Support Your Metabolism

Exercise supports long-term weight maintenance by helping you preserve muscle mass and keeping your metabolism running efficiently—both crucial after stopping GLP-1 medications.

A 2024 analysis found that individuals who maintained regular exercise after stopping GLP-1 receptor agonists experienced less weight regain. But how much exercise should you be doing?

Research suggests you might need more exercise than the CDC’s standard guidelines to prevent weight regain. Try to get at least 250 minutes of moderate exercise each week, plus strength training twice a week to maintain muscle and keep your metabolism fired up.

#3: Use Targeted Supplements for Blood Sugar Support

GLP-1 medications work by suppressing appetite and regulating blood sugar, so when you stop taking them, those effects can wear off fast. Fortunately, certain natural compounds like berberine and dihydroberberine can offer similar support for blood sugar control and appetite regulation, helping smooth the transition off GLP-1 drugs.

●      Berberine: Often referred to as “Nature’s Ozempic,” berberine is a plant-based compound studied for its ability to support healthy blood sugar levels, improve insulin sensitivity, and aid in weight management. These benefits are backed by research, including a 2020 review of 12 studies, which suggests that berberine supplementation may reduce body weight, body mass index (BMI), and belly fat.

●      Dihydroberberine (DHB): When you take berberine, your body has to convert it into DHB (the active form) before it can use it. Taking DHB skips that extra step, making it easier to absorb and less likely to cause digestive side effects.

How can you get berberine into your system to support your health goals? Look for a product that features GlucoVantage® by NNB Nutrition—the first commercially available form of dihydroberberine.

Compared to standard berberine, GlucoVantage® offers:

●      5x more berberine delivered to the bloodstream

●      2x longer-lasting effects (about 8 hours vs. 4 hours)

●      Fewer digestive side effects

By delivering berberine in its active form (dihydroberberine), GlucoVantage® makes it easier to get the metabolic support you’re looking for—without the drawbacks.

Bottom Line on Weight Management After GLP-1 Drugs

Stopping GLP-1 medications doesn’t have to mean losing your progress. While appetite, metabolism, and blood sugar regulation may shift, maintaining weight loss is possible with the right approach.

To stay on track:

●      Prioritize protein, fiber, and mindful eating to stay fuller longer.

●      Ramp up exercise to maintain muscle and support an efficient metabolism.

●      Explore targeted supplements like dihydroberberine to naturally support blood sugar balance and appetite regulation.

With a thoughtful plan and support from a healthcare professional, you can maintain your results and continue feeling your best long after stopping GLP-1 medications.