Drawing upon nearly two decades of dedicated experience as a Health and Weight Loss Coach, I’ve been actively engaged in the ongoing dialogues centered on GLP-1 medications like Ozempic, Wegovy, and Mounjaro, with a specific focus on discussions related to weight regain.
My current clientele typically falls into three distinct categories:
- Those intentionally avoiding these medications for various reasons
- Those currently using them seeking nutritional guidance and accountability
- Those bidding them farewell due to bothersome side effects, missing the pleasure of eating, or financial considerations
For those contemplating the discontinuation of semaglutide or tizepatide, a prominent concern is how to minimize weight gain.
In this article, I’ll unravel the intricacies of post GLP-1 weight gain, drawing insights from both empirical studies and practical coaching experience. Whether you’re contemplating the discontinuation of these medications or seeking guidance for continued success, join me as we navigate the multifaceted terrain of life after semaglutide or tirzepatide.
Although scientific studies on the effects of stopping GLP-1 medications are limited, it’s clear that weight gain is a common change observed. A 2022 study indicated that one year after stopping Ozempic, individuals regained approximately two-thirds of the weight they had initially lost.
Another study showcased similar results, revealing that individuals who took Ozempic lost around 10% of their body weight but gained back an average of 7% within a year of stopping the medication.
Here are some tips to guide you post-Ozempic, Wegovy, or other GLP-1 medications:
Increase Fiber Consumption:
Embrace the concept of “smart carbs” by choosing options like sprouted bread, oats, beans, and quinoa, rather than resorting to the elimination of carbohydrates entirely, a strategy often deemed unsustainable.
Support for this approach comes from a 2017 randomized control trial that revealed the effectiveness of lower carbohydrate approaches in comparison to low-fat diets for increasing satiety. Furthermore, these lower-carbohydrate strategies have demonstrated efficacy in managing both diabetes and facilitating weight loss.
Break a Sweat:
Regular physical activity is crucial for preventing chronic conditions and supporting mental well-being. A consistent exercise routine aids in maintaining weight loss. A 2017 analysis recommends incorporating moderate to vigorous exercise for at least 150 minutes per week to enhance the sustainability of weight loss.
Resistance training also plays a pivotal role in maintaining muscle mass and enhancing weight loss in women. As women age, they naturally experience a decline in muscle mass, which can impact metabolism and contribute to weight gain. Engaging in regular resistance training, such as lifting weights or using resistance bands, helps counteract this muscle loss by stimulating muscle growth and strength.
Choose Satiety-Packed Foods:
Choose foods high in fiber, lean proteins, and healthy fats as your primary choices to counteract the tendency to overeat induced by hyper-palatable options such as cookies and pizza.
Shift the Focus to Health:
Move beyond scale fixation and prioritize health metrics such as blood sugar, cholesterol, and liver enzymes. Your overall well-being should take precedence over a singular numerical measure.
Tapering or Other Medications:
As our understanding of long-term weight management evolves, ongoing research is likely to unveil more effective methods for minimizing weight gain. Despite the relatively new nature of this scientific research, experts are exploring various approaches to address the challenges associated with maintaining a healthy weight.
Dr. Alexandra Sowa, an obesity medicine specialist based in New York, shared insights with the Wall Street Journal, suggesting that strategies such as tapering and incorporating additional weight-management medications, such as Qsymia, could be beneficial in preventing rapid rebound issues commonly associated with GLP-1s. To determine the most suitable approach for your specific health history, it is essential to engage in a thorough discussion with your healthcare provider. Their expertise can guide you toward a personalized and effective weight management plan.
In the pursuit of weight loss, maintaining focus on overall health is paramount. Both physical and mental well-being contribute not only to a longer life but a better one. While GLP-1 medications may aid in weight loss, it’s essential to recognize that they may not be suitable for everyone.
For those exploring alternatives, it is essential to embrace a personalized, enduring dietary pattern. The emphasis should be on finding a sustainable, long-term dietary strategy tailored to your individual needs. This means steering clear of extreme and restrictive diets like no-carb or keto, and instead, focusing on a balanced and realistic approach.
Before discontinuing any medication, especially if underlying health conditions are present, consulting with a healthcare provider is essential. This ensures a collaborative effort in addressing concerns about potential withdrawal symptoms or long-term effects associated with stopping medications like Ozempic, allowing for a seamless and healthy transition.
💙 Robyn
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