GLP-1 medications are often characterized as a silver bullet in the media, but the reality is that the weight loss that results from taking the medication isn’t the end of the story, according to women’s health dietitian, Dr Linia Patel. It’s just phase one.
The dietitian, founder of Linia Nutrition and author of new book Life After Weight Loss Medication tells Fit&Well that phase two is all about maintenance.
“GLP-1 medication helps you lose weight, your habits determine whether you keep it off,” she says. “The hard work doesn’t stop just because you’ve reached your goal weight.”
Studies suggest that many people regain a significant amount of weight after stopping GLP-1 drugs, with one meta-analysis finding they will regain around 60% of the weight lost within one year, and eventually regaining around 75% before weight plateaus.
But that doesn’t mean everyone will go back to their starting weight, says Patel, explaining that weight regain after stopping GLP-1 meds isn’t a “personal failure” it’s just biology.
Patel explains that when you lose weight, your body perceives it as a threat to survival. It reacts by making you hungrier, increasing cravings and slowing down the amount of calories you burn in an attempt to save energy.
GLP-1s help quieten those hunger signals. But when you come off the drugs, many people feel hungrier than ever, despite taking steps to maintain their new weight.
Patel says it’s the healthy habits built during, as well as after, taking GLP-1s that will protect you when you come off the treatment. Here, she shares her five strategies to help you keep the weight off.
1. Plan ahead with healthy food
GLP-1s reduce food noise and appetite, but these can return with a vengeance when you stop.
“Suddenly you start focusing more on food and feeling hungrier. You need to rebuild the body-brain trust that the medication gave you a taste of,” says Patel.
“It means you need to make structure your ally. You want to make sure you are eating regular meals rather than skipping them, because if you have long gaps in between eating that is going to amplify your cravings.”
And this is when you’re likely to turn to unhealthy foods. “It’s going to make you more tempted to eat foods like crisps and biscuits,” says Patel. “Building a routine is really important, and you almost need to make healthy eating as simple as possible, for example, having your three go-to meals you eat on repeat.”
Patel says planning ahead and having a well-stocked fridge with healthy ingredients takes decision fatigue out of the equation when you’re tired and hungry.
“I travel so much for my job, and when I get home I’m tired, but I know that if there’s healthy food in the fridge, I’m much more likely to eat healthily.”
2. Check in with your emotional triggers
One reason people regain weight after coming off GLP-1s is because they go back to their old habits without addressing the root cause of why they overeat.
“It’s easy to focus purely on what you eat, but we know that behaviour is driven by far more than hunger,” says Patel.
“Cravings after GLP-1s are also about sleep, stress, emotions and habits; they’re all going to shape your environment and influence appetite.”
She says it’s important to check in with your emotional triggers as a way to control cravings.
“When a craving hits, ask yourself: am I hungry? Am I angry? Am I anxious? Am I lonely? Am I tired? Am I bored? What hunger am I experiencing right now? Because sometimes food noise can be an unmet emotional need in disguise, especially for women.”
“What I find with many people I work with is they start feeling the food noise and their appetite comes back about two weeks after coming off the medication, depending on which drug they are on. Of course it’s variable from person to person.”
She suggests that more research is needed to understand why some people’s cravings come back stronger than others. But being curious about why you’re having cravings can help tackle the issue.
“If you just used the medications to reduce your appetite but your eating patterns and coping strategies didn’t change during treatment, then I would suspect the return of appetite might feel harder to manage afterward, and your cravings would go through the roof when you came off the drugs.
“But if you really worked on understanding and getting curious about what your cravings were trying to tell you, being compassionate with yourself, then you are going to be more likely to keep the weight off.”
Patel suggests becoming your own “biggest cheerleader” and “really understanding the signals that your body is giving you.”
3. Make protein and fiber your priority
Eating enough protein and fiber is just as important when you come off weight loss drugs as it is while you’re taking them.
“Your muscle mass drives your metabolism, and we can protect it by eating enough protein and fiber,” says Patel.
Muscles are metabolically active, so maintaining or building muscle helps support a higher resting metabolic rate. When you don’t eat enough and calories are low, the body can break down muscle for energy, which can slow metabolism and affect weight gain over time.
Protein is important because it helps preserve lean muscle during fat loss, supports muscle repair and growth and naturally increases fullness (satiety).
Fiber supports fullness, appetite regulation and metabolic health—stabilizing blood sugar, improving insulin sensitivity, and lowering cholesterol—while also being good for the gut.
Good sources of protein include chicken, tofu, yoghurt and cottage cheese, while good fiber sources include vegetables, fruit, flaxseed, berries and chia seeds. Combine the foods in meals or opt for foods like lentils, which tick both high protein and fiber boxes.
4. Try satiety stacking
When you stop taking weight loss drugs, the ways in which they control appetite also stops, says Patel. “So, the key thing now is you need to keep meals satisfying to fill you up,” she says.
“In my book, I talk about a strategy called satiety stacking, which basically builds meals around a combination of protein, fiber and healthy fats.”
She suggests making soups, and dishes rich in legumes and vegetables. “These are high volume foods—items rich in protein, fiber and water— that slow the digestive process and increase fullness signals.
“You also need to remember that the texture of foods is really important. For example, crunchy food increases chewing time and sensory satisfaction,” explains Patel.
“When you have to chew for longer, that helps with satiety signals, whereas if you’re eating very soft food that doesn’t need much crunch, you’re more likely to overeat.
“Think of processed foods like ice cream. You can literally spoon that down, right? Whereas you can crunch on a carrot for ages and that will fill you up more.”
5. Be consistent with training
During and after weight loss, resistance training protects muscle mass but “that doesn’t mean you have to become a gym bunny,” says Patel. “It’s about finding a movement that you like, that you’re going to be consistent with.
“The public health message is that we all need to do 150 minutes of physical activity, but if somebody is not even doing five minutes then that can feel unrealistic and overwhelming.
“So my advice is always: one minute is a good start to build on, and keep progressing. Consistency trumps intensity.”
Patel says weight maintenance post-GLP-1s is all about empowerment. “You have agency, but you need to be proactive. The medication is just one piece of the puzzle.
“Medication can kickstart weight loss, but long-term maintenance is built through lifestyle, nutrition, movement, sleep and healthy habits. The first part of the weight loss takes effort, but the hard work carries on to maintain it—and that lasts for life.”