How to Prevent Post-GLP-1 Weight Regain and Keep Your Type 2 Diabetes in Check
“We know that daily physical activity, mindful eating, and a healthy diet help people maintain weight loss in general,” says Norfleet. “But these approaches have not been tested specifically in people who are stopping GLP-1 agonist medications.”
In the meantime, these tips can help you keep weight off after you stop taking a GLP-1.
Exercise Regularly
To keep weight off, try to get 200 to 300 minutes of exercise each week. It doesn’t have to be for an hour at a time — it can be a 20-minute walk, a few times a day, for instance. Focus, too, on doing resistance training, which helps preserve lean mass and metabolic rate, Norfleet says.
Track Your Weight and Habits
Keeping tabs on your progress can help you spot weight regain before it becomes harder to reverse. This can include tracking body weight, eating patterns, and physical activity on a regular basis.
Eat a Healthy Diet
Diet quality plays a key role in maintaining weight loss over time. Try to eat minimally processed, nutrient-dense foods to stay fuller, longer — a habit that can help keep the weight from gradually creeping back on.
Rethink Your GLP-1 Regimen
Some people may benefit from taking a lower dose of the medication or switching to a different GLP-1 rather than stopping it altogether. “The treatment dose should be individualized to balance weight loss goals, health benefits, and tolerability, and may be less than the maximum approved dose,” says Obici.
“When tapering GLP-1 receptor agonists, clinicians should monitor weight, metabolic health, activity levels, appetite, and muscle strength,” says Obici.
If you’ve stopped taking a GLP-1 for financial reasons, which may include a change in health insurance coverage, you can also look for financial assistance programs from the drug manufacturers that offer the drug for free or at a reduced price.
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