How I’m Keeping the Weight Off After Tirzepatide (and What I Wish I Knew Sooner)

Updated: May 15

So, you’ve lost weight with Ozempic, Wegovy, Zepbound, or Mounjaro — or maybe you’re still taking one of them and starting to think about what happens next. That was me not too long ago. I was thrilled with my progress but quietly panicking in the back of my mind: What if I gain it all back?

Let me tell you something I learned the hard way — losing weight is only half the journey. The real work? That’s keeping it off. And it’s where a lot of people (my past self included) stumble. So, if you're here wondering how to make your results last after the meds, you're not alone. And you’re definitely not crazy for worrying about it.

I’m going to share what’s helped me (and a lot of others) stay on track once the meds weren’t doing all the heavy lifting. No fluff. Just real stuff that actually makes a difference.

First — Why Does the Weight Start Coming Back?

This part was confusing to me at first, so I want to break it down simply.

GLP-1 meds like Ozempic and Wegovy work by mimicking a hormone your body naturally makes (called GLP-1) that helps with appetite, blood sugar, digestion — all that good stuff.

But once you stop the medication, that hormone boost goes away. Hunger creeps back in — fast. And there’s this other hormone called ghrelin (I call him Greedy Ghrelin) that rushes back and makes you crave everything in sight.

If you didn’t spend your time on the meds building better habits, it’s super easy to fall back into old routines. And honestly, it’s not about willpower — it’s about being ready. That was a game-changer for me.

The Mindset Shift That Changed Everything

One of the most helpful things I did was shift how I thought about Tirzepatide.

At first, I saw it as the reason I lost weight. But eventually, I realized it wasn’t the hero of the story — it was just the support system I needed to get going. The real magic started when I used that “quiet hunger” time to figure out new routines and ways of eating that felt doable for life, not just for now.

So if you’re still on your meds, use this time wisely. And if you’re off already, don’t worry — it’s never too late to build a better foundation.

What’s Helping Me Keep the Weight Off

Let’s talk about what’s actually working for me right now. These are the five things I keep coming back to, especially when life gets busy or messy — which, let’s be real, is all the time.

1. Protein is My Best Friend

I used to be a “skip breakfast, graze all afternoon” kind of person. But when I started making protein a priority — especially in the mornings — I noticed a huge difference. I wasn’t constantly hungry, I didn’t crash by 3 p.m., and I stopped mindlessly snacking at night.

Now I aim for about 30-40 grams of protein in meals, especially at breakfast and lunch. It sounds like a lot at first, but once you get used to it, it becomes second nature. I’m not perfect about it, but when I make the effort, I can feel the difference.

2. I Had to Start Strength Training (Even When I Didn’t Want To)

Truth? I used to avoid weights because I thought I needed to be doing sweaty cardio to “burn fat.” But here’s the thing — when you lose weight, you lose some muscle too. And if you don’t build it back, your metabolism slows down and weight creeps back up.

I started small — a few moves at home with dumbbells, resistance bands, or just my own body weight. Two to three times a week. It’s not about becoming a bodybuilder. It’s about keeping my body strong and firing on all cylinders.

3. I Move Every Day — No Matter What

I don’t always “work out,” but I do move. Walks, stretches, quick dance breaks in my kitchen. It all counts. I try to get around 7,000 to 10,000 steps a day, not because I’m obsessed with the number, but because I feel better when I move.

My blood sugar is steadier, my mood’s better, and cravings don’t hit as hard. Daily movement keeps me grounded, especially on stressful days.

4. Meals Are Built Around Fullness, Not Just Calories

I used to throw together quick meals with whatever I had, but now I think more about staying satisfied. That means not just protein, but also fiber and healthy fats. When I include things like olive oil, avocado, roasted veggies, or a handful of nuts, I’m full longer and less tempted to snack.

If I eat just carbs — especially processed ones — I feel hungry again within an hour. Learning to build more balanced meals has helped me so much with appetite control.

5. Sleep and Stress Really Do Matter (Ugh, I Know)

I used to roll my eyes at this advice. But now I totally get it. When I don’t sleep or I’m super stressed, I crave junk, I skip workouts, and everything feels harder. Sleep and stress affect everything — hormones, hunger, energy, motivation. When I aim for 7 to 8 hours of decent sleep and find little ways to de-stress (like walking outside or journaling), I’m just better at taking care of myself.

So... When Should You Actually Stop Taking the Meds?

Here’s my take: only stop when you feel like you are steering the ship, not the medication.

If you’re still skipping meals, avoiding exercise, or bingeing when things get emotional — it’s probably not time yet. And that’s okay. I had to be honest with myself about that. The goal isn’t to rush off the meds, it’s to slowly take over the wheel. The medication gave me momentum, but the habits are what keep me moving forward now.

What If You Do Regain Some Weight?

It happens. Life happens. I've gained a few pounds here and there, especially during stressful seasons or when routines get thrown off. That doesn’t mean I failed — and it doesn’t mean you will either.

What matters most is how quickly you get back to your basics. I go back to checking my meals, recommitting to my workouts, getting some extra sleep, and drinking more water. Sometimes I journal about what’s going on. Most importantly, I don’t let it spiral. I just get back to what works, without judgment.

And no — you don’t always have to jump back on the meds unless you feel like your hunger is totally out of control or the weight is steadily climbing over several months. This is a long game. Trust the work you’ve put in. You’re allowed to have a few detours.

If you’re still reading this, then I know you care — not just about losing weight, but keeping it off in a way that feels good and real and sustainable. That’s what this is all about.

You don’t need to be perfect. You just need a plan you can come back to — one that makes sense for you.

Ready to start your own GLP-1 journey? Or need real support staying on track after the meds?

Let’s do this together.. Click HERE to get started.