Among the most concerning aspects for people taking semaglutide to lose weight is maintaining that weight loss. Once you stop, the ‘food noise’ can return, and you can be at risk of gaining the weight you just worked so hard to lose. However, that doesn’t have to be everyone’s reality. It’s entirely possible to maintain your newfound health and happiness by heeding the following advice:
Keep Up Your Exercise Routine
Most people who research the different ways of taking semaglutide and proceed with treatment through injections or lozenges don’t just rely on the drug itself to lose weight. They also kickstart a new exercise routine. To maintain your weight or continue losing it once you’ve stopped taking semaglutide, keep up your exercise.
Weight gain is common after stopping semaglutide, but a 2024 post-treatment analysis showed that you can put on fewer pounds by not changing your exercise routine. The general recommendation is at least 150 minutes of moderate-intensity exercise, plus two days of strength training.
However, it can be helpful to increase that activity to 250 minutes per week to maintain weight loss. There are a number of effective exercises to explore, depending on your starting weight, age, and diet:
- Walking
- Jogging or running
- Cycling
- Weight training
- Interval training
- Swimming
- Yoga
- Pilates
Make Strategic Food Choices for Fullness
Semaglutide helps you lose weight by slowing stomach emptying, making you feel full for longer. It also acts on your brain’s hunger centers to reduce your appetite and cravings. Therefore, you intake fewer calories and lose weight.
Once you stop taking semaglutide, the food cravings can return, and it’s entirely possible to return to your former diet and begin regaining the weight you’ve lost. While it’s possible, it doesn’t have to be your reality. Make strategic food choices, and you may be able to naturally mimic some of the effects of semaglutide.
Add protein to meals to help slow digestion and keep you feeling full for longer. You can also eat more produce, which takes up more space in your stomach due to the water and fiber content, but has fewer calories than other foods. Eating fiber-rich food doesn’t have to be complicated, as many great options exist, including:
- Eggs
- Chicken and turkey breast
- Almonds and pumpkin seeds
- Protein powder
- Greek yogurt
- Cottage cheese
- Lean beef
- Milk
- Lentils
- Fish
- Quinoa
Get Expert Help
When your goal has always been long-term weight management, it can be scary to think that you may start gaining weight if you stop taking semaglutide. While maintaining a healthy diet and exercise go a long way toward preventing that from becoming a reality, you don’t have to be on the journey alone.
Don’t be afraid to work with the experts to keep the momentum going. Discuss your journey with your doctor, and align with the most appropriate professionals, including obesity specialists, personal trainers, and registered dietitians. They can share advice and guidance that helps you build on the successes you achieved with semaglutide.
While it might seem impossible to prevent significant weight gain after taking semaglutide, it’s not. With the right attitude, determination, diet, and exercise routine, you can continue to achieve impressive results that allow you to live the happy and healthy life you deserve.
This article was written for WHN by Catherine Park, a seasoned digital marketer with several years of experience working with non-profit organizations. She possesses extensive expertise in Education, Computer Science, and Psychology. Outside of her professional life, Catherine enjoys practicing Muay Thai and running marathons.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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