San Antonio & Online · After a GLP-1

Coming off a GLP-1? Here's how to keep the weight off.

The medication quiets your appetite. When it stops, hunger usually comes back, and in the trials most people regained a large share of what they lost. The people who hold on to their results have a plan for training, eating and measuring before the last dose.

From Grayson Wescott, strength and body composition, 12 years one-on-one

What the research shows

Two large trials followed people after they stopped their medication:

Semaglutide (STEP 1 extension). One year after stopping, people had regained about two-thirds of the weight they'd lost on treatment.
Tirzepatide (SURMOUNT-4). People who switched to placebo after 36 weeks regained about 14% of their body weight over the next year, while those who stayed on it kept losing.

That doesn't mean stopping is wrong. It means the plan for after matters as much as the medication.

What you can control

Keep lifting. Muscle you build and keep while on the medication is what holds your metabolism up afterward. Three strength sessions a week is a solid floor.
Keep protein high as appetite comes back. Hunger usually returns. Building meals around protein first makes the extra calories easier to manage. Find your protein range.
Measure muscle and fat, not just weight. An InBody scan before you taper and every 4 to 6 weeks after shows whether any regain is fat or muscle, so the plan can respond early. How to read your scan.
Decide your "act now" line in advance. For example: if fat mass rises a few pounds over two scans, tighten up eating and add a training day before it becomes a trend.
Plan for the hard weeks. Travel, stress and bad sleep are when regain starts. Have a 20-minute session and a simple eating default ready.

This is training and nutrition coaching, not medical care. Anything about doses, tapering or restarting stays with your prescriber.

Apply for a free fit-check

Coaching is online, so you can train anywhere. Tell me where you are with your medication and what you want to keep. I read every application myself and reply within one business day. Nothing is paid until we've talked and you've seen your plan outline.

Got it.

I'll reply within one business day to set up your free fit-check call.

Sources

Wilding JPH, et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: the STEP 1 trial extension. Diabetes, Obesity and Metabolism, 2022. · Aronne LJ, et al. Continued treatment with tirzepatide for maintenance of weight reduction in adults with obesity: the SURMOUNT-4 randomized clinical trial. JAMA, 2024;331(1):38–48.