What happens when you stop taking a GLP-1—and how to prevent the GLP-1 weight rebound?

You’ve lost weight and worry about what happens when you stop taking a GLP-1 medication. With all of the conflicting information out there, knowing what can happen after you stop a GLP-1 can be scary. MyNetDiary clears up what happens when you stop taking a GLP-1 and how to minimize the dreaded rebound.

What happens when you stop taking a GLP-1?

When you stop taking a GLP-1 medication, your appetite, metabolism, and metabolic health change.

Your appetite changes when you stop taking a GLP-1

GLP-1 medications work by influencing hormones that regulate appetite and fullness. When you stop taking a GLP-1, those hormonal effects fade, which can mean increased hunger and a stronger appetite—effects that many people notice fairly quickly, which makes weight loss and maintenance challenging.

You experience the GLP-1 rebound

Because of the shift in appetite hormones, weight regain after stopping GLP-1 therapy is typical and expected. It’s not a sign that you “did something wrong,” but instead that your body is adjusting to no longer having appetite suppression.

According to one analysis, individuals gain an average of 12 pounds (5.63 kilograms) or 5.81% of body weight after discontinuing a GLP-1 medication. One year off a GLP-1 can result in a complete reversal of weight-loss progress. This happens because weight loss itself affects appetite-related hormones, therefore, increasing hunger and reducing feelings of fullness. These counterproductive results make weight maintenance more challenging without additional support.

Research shows that discontinuing GLP-1 therapy is associated with increases in weight, waist circumference, blood sugar, cholesterol, and blood pressure over time.

If you’re planning to stop a GLP-1, work closely with your healthcare provider. Slowly tapering the medication, rather than stopping abruptly, may help ease the transition and support weight maintenance.

How to manage weight regain after a GLP-1

If a GLP-1 helped you lose weight after years of frustration, it’s completely understandable to feel concerned about what happens next when you stop taking it. While some weight regain is likely, there are practical, sustainable strategies that can help you maintain as much progress as possible.

• Exercise regularly: Engaging in physical activity 4 times a week may support weight loss and maintenance. Aim for 2 sessions of vigorous-intensity aerobic activity followed by strength training, and 2 sessions of moderate-to-vigorous activity. If you’re short on time, prioritize strength training.
• Stay hydrated: Aim for at least 64 ounces of water. Thirst is often confused with hunger. Staying hydrated can help you recognize when you’re truly hungry versus just thirsty. Plus, it can help you feel full.
• Follow a protein-rich diet: You’re probably already accustomed to a high-protein diet, and maintaining that eating pattern is essential to minimize weight regain after a GLP-1. A high-protein diet helps you feel full, reducing food intake and assisting with weight maintenance. Additionally, protein triggers the release of natural GLP-1, helping you feel more satisfied. Aim for 1.2 to 1.6 grams per kilogram of body weight, or roughly 30% of intake from protein—much higher than the 0.8 grams per kilogram of bodyweight recommended by dietary guidelines. For someone who weighs 180 pounds, 1.2 to 1.6 roughly translates to 98 to 131 grams of protein per day.
• Weigh yourself weekly: Weekly weigh-ins provide accountability and help monitor weight trends. Weighing yourself weekly instead of daily limits any day-to-day variability so you can focus on meaningful weight changes.
• Log your daily calorie intake: Use MyNetDiary to track it. Sticking to a calorie deficit is essential for maintaining weight loss. Review your progress each week using the My Diet Trends feature to help you stay on track with calorie intake.
• Adhere to a calorie deficit: Aim for a daily deficit of 800 calories to maintain weight loss without the help of a GLP-1.
• Use meal plans: Structured meal plans can help you stay on track with your weight loss. MyNetDiary offers Premium users a variety of diet meal plans to help get their weight-loss journey started. Premium Meal Plans integrate with the Shopping List to make food prep easier and faster. If you’re not a Premium user, do not worry—even just spending 15 minutes per week writing out a loose meal plan can have a tremendous impact on your food choices and intake.
• Practice stress management: Mental tools and techniques help you move away from self-soothing with food and reduce food cravings.
• Prioritize sleep: Aim for 7.5 to 9 hours of high-quality sleep each night. When you’re sleep deprived, you tend to reach for more high-calorie, highly palatable foods—counter to your weight-loss goals.

When you consider what happens after you stop a GLP-1, avoid all-or-nothing thinking and look inward to discover your “why.” Knowing and internalizing your “why” can help you maintain motivation on even the most challenging days. Remember that something is better than nothing, and that even one or 2 habits regularly can still support your goals better than inactivity.

With MyNetDiary, you can track food, exercise, and weight, all in one place. Plus, you have access to the MyNetDiary Community, and support is essential for maintaining weight loss.

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