If you’ve used Ozempic, Wegovy, or another GLP-1 medication to shed pounds, first off – congratulations! That’s no small feat. But keeping the weight off after stopping this type of medication might feel a little intimidating. The hunger comes back. Life gets busy. And suddenly, you might find it difficult to keep up the progress you worked so hard to attain.
The good news? You don’t have to do this alone. Maintaining weight loss isn’t about perfection. It’s about finding what works for you – after all, it’s your body and your life. And that’s where a dietitian can make all the difference.
Why Weight Regain Happens After GLP-1 Medications
GLP-1 medications are powerful tools that help regulate appetite and blood sugar. When they’re no longer in the picture, the appetite you’ve been managing so well might come roaring back. That’s not a personal failing – it’s just how the body works.
There’s also something called “set point theory.” Your body remembers its previous weight and tries to return to it. Add in old eating habits that might creep back, and you’ve got a perfect storm for weight regain. This isn’t meant to discourage you; it’s just a reminder that you need a plan. And the right guidance can make all the difference.
Professional Support Matters
With the right strategies – like sustainable meal planning, balanced nutrition, and incorporating strength training – you will be able to maintain your progress without feeling deprived. In fact, many people find that adding strength training not only helps with weight maintenance but also leaves them feeling stronger and more confident than ever.
That’s the beauty of working with a dietitian. They don’t hand you a one-size-fits-all plan and wish you luck. Instead, they build a roadmap based on your needs, preferences, and lifestyle.
Here’s how a dietitian can help:
- Personalized Nutrition: Every single body is built different. A dietitian tailors your meals to your metabolism, activity level, and taste.
- Mindful Eating Tips: Learn how to handle cravings, identify real hunger, and avoid emotional eating traps.
- Realistic Goals: Instead of perfection, a dietitian focuses on sustainable habits that fit your life.
Strength Training: Why It’s Essential
One of the biggest mistakes people make after losing weight is focusing only on the scale. But here’s the thing: losing weight often means losing muscle too, and that can lower your metabolism. Strength training is the answer. It helps you build and preserve muscle, which boosts your metabolism and keeps your body burning calories efficiently.
And no, it doesn’t mean you have to spend hours at the gym. Exercises like squats, pushups, or resistance bands at home can do the trick. Just be sure to pair strength training with the right diet – think plenty of protein and whole foods – and you’re setting yourself up for success.
Building a Balanced Plate
What you eat matters as much as how you eat. Instead of restrictive diets or cutting out food groups, focus on balance. Here’s a simple formula for meals:
- Half the plate: Non-starchy veggies, like spinach, broccoli, or zucchini
- A quarter of the plate: Lean protein, such as chicken, fish, or plant-based options
- A quarter of the plate: Healthy carbs, like brown rice or quinoa
Don’t forget to add a little healthy fat (avocado, nuts, olive oil) to keep you satisfied.
Pitfalls to Watch Out For
It’s easy to fall into common traps during this transition. Here’s how to sidestep them:
- Skipping Meals: Skipping meals might seem like a way to save calories, but it often leads to overeating later. Stick to regular meals and snacks.
- Overthinking It: Maintenance isn’t about being perfect. One slice of cake won’t undo your progress, but guilt might. Get back on track after a slip.
- Going It Alone: Support makes all the difference. A dietitian can provide accountability and expert advice when things get tricky.
Long-Term Success Is Within Reach
Weight maintenance after GLP-1 medications doesn’t have to be overwhelming. With the help of a dietitian, you can create a plan that works for you – one that feels sustainable and fits your life. Strength training, balanced nutrition, and small, realistic goals are the foundation of long-term success.
The road doesn’t have to be lonely or complicated. A dietitian’s expertise can help you navigate this next phase with confidence and clarity, ensuring the progress you’ve made becomes a lasting part of your life.
Looking for support? Contact dietitian Jamie Schlifstein today at (561) 558-7786 to take the first step toward sustainable weight maintenance.
