Can I Stop Taking GLP-1? Yes, with Medical Approval and a Plan.
This information is intended for individuals using GLP-1 medications for weight loss and does not apply to those using these medications for type 2 diabetes management.
GLP-1 anti-obesity medications like Ozempic® (Novo Nordisk), Mounjaro™ (Eli Lilly), and Wegovy® (Novo Nordisk) have been transformational for weight loss. But what happens if I want to stop taking a GLP-1 medication?
Enter the GLP-1 Exit Strategy — your roadmap to maintaining that hard-earned weight loss without relying on medication forever.
Can I Keep the Weight Off After I Stop Taking GLP-1?
A.M. Yale, author of "GLP-1 Exit Plan," knows this struggle all too well. After decades of yo-yo dieting and a constant battle with "food noise," she turned to GLP-1 weight loss medications as a last resort. But Yale had a different vision; after receiving medical clearance to stop taking the drug, she put a plan in place to use GLP-1 temporarily while implementing a new nutritional strategy to keep the weight off for the long-term.
Crafting Your Exit Strategy: It's Not Rocket Science (But It Is Brain Science)
Yale's approach started with eating less, adding exercise, new recipes, new sleep habits, etc. This holistic method doesn't just make it possible to stop taking GLP-1 medication—it makes it sustainable.
The Plate Method
Her own approach to starting with manageable changes, that she calls, Just the Minimum (JTM) method, is all about making small, manageable changes that add up to big results. It's like Marie Kondo—keeping your eating habits and keeping what brings you joy (and health) while ditching the rest.
Here's how to start building your own exit strategy:
Rewire your relationship with food
Living with constant 'food noise' is real for many people. GLP-1 immediately quiets the food noise. To prepare for managing without the medication:
Be Mindful of Eating Habits: Pay close attention to your body's hunger and fullness cues. Distinguish between physical hunger and emotional eating. Identify situations or emotions that lead to unhealthy eating behaviors.
Practice Slow Eating: Eat slowly and without distractions. Focus on flavors, textures, and aromas of food.
Keep a Food Journal: Track what you eat along with emotions and circumstances surrounding meals. Identify patterns to develop strategies addressing emotional needs without turning to food.
This can help you support your overall health and well-being effectively.
Embrace the power of protein and fiber
Prioritize lean proteins and high-fiber foods to stabilize blood sugar and curb cravings. Here’s how:
Lean Proteins:
Sources: Chicken, fish, tofu, legumes
Goal: Aim for 25-30 grams of protein per meal
Benefits: Supports muscle retention and metabolic health
High-Fiber Foods:
Sources: Whole grains, vegetables, chia seeds
Daily Intake Goal: 25-38 grams (depending on age and gender)
Navy beans: 19g per cup
Raspberries: 8g per cup
Artichokes: 10g per medium
Benefits: Promotes digestive health and supports blood sugar regulation
Tips for Combining Protein & Fiber:
Enhances satiety, helping you feel fuller longer.
Examples:
Greek yogurt with berries
Lentil soups with leafy greens
Additional Tips:
Increase fiber intake gradually to avoid digestive discomfort.
Always choose whole food sources over supplements when possible.
By prioritizing these nutrient-dense foods, you can better manage your hunger and support your overall health.
Find your flavor without the guilt
Experiment with high-flavor herbs, spices, and umami-rich ingredients (garlic, ginger, nutritional yeast, miso) to improve the taste of meals without excess calories. Roasted vegetables with smoked paprika, citrus-marinated grilled proteins, or dark chocolate-dipped fruit offer satisfying alternatives to processed snacks. Focus on texture contrasts, like crunchy cucumbers with creamy avocado, to make nutrient-dense meals more exciting.
Move it, move it
Start with low-impact activities like brisk walking, stretching breaks, or bodyweight exercises (squats, planks) to rebuild consistency. Gradually add resistance training 2-3 times weekly to maintain muscle mass, which supports metabolism. Non-exercise movement — gardening, dancing while cooking, pacing during calls — can boost daily calorie burn without feeling like a chore.
Get your zzzzz
Aim for 7-9 hours of sleep by establishing a wind-down routine: dim lights 1 hour before bed, avoid screens, and try calming teas (chamomile, valerian root). Poor sleep disrupts leptin (satiety hormone) and spikes ghrelin (hunger hormone), increasing cravings. Cool, dark sleeping environments and mindfulness practices (deep breathing, gentle yoga) can improve sleep quality, helping regulate appetite cues.
The Secret Sauce: Mindset Matters
Yale's journey wasn't just about changing what was on her plate – it was about changing what was in her head. As you craft your exit strategy, remember that sustainable weight loss is as much a mental game as a physical one.
Try these mindset shifts:
Ditch the "diet" mentality: Focus on nourishing your body rather than restricting it.
Celebrate non-scale victories: Notice energy, mood, and overall health improvements.
Practice self-compassion: Remember, progress isn't always linear. Be kind to yourself on this journey.
The Bottom Line to Stopping GLP-1 Medication: Your Exit, Your Way
Transitioning off GLP-1 medications doesn't have to mean saying goodbye to your progress. With the right strategy, mindset, and support, you can maintain your weight loss and progress toward your health goals.
Remember, your GLP-1 exit strategy is as unique as you are. What works for one person may not work for another. The key is to find sustainable habits that fit your lifestyle and preferences. After all, the best weight loss plan is the one you can stick to long-term (consult with your MD on the best path for you).
So, are you ready to write your own GLP-1 exit story? You've got this with a dash of determination, a sprinkle of self-compassion, and a heaping helping of sustainable habits. Here's to your healthiest, happiest chapter yet!
Have questions about existing GLP-1 medication while maintaining your weight loss? Contact A.M Yale: wendy@foodinformed.com.