I had worked with Sofia several years ago, but we had stayed in touch. She sent me a message one Sunday evening. “Maria, I stopped Mounjaro two months ago and I’ve already put on 4kg. What am I doing wrong?”

She wasn’t doing anything wrong.

Sofia had lost 13kg over eight months. For the first time in years she felt in control of her body. She could finally follow the nutritional guidance she knew she needed, without the constant food noise in her head. She stopped Mounjaro when she reached her goal — and because the cost of the injections was not sustainable. Unfortunately, nobody told her what to expect.

If this story resonates with you — whether you’ve stopped Mounjaro, Ozempic or Wegovy, you’re thinking about it, or you’re simply wondering what comes next — this article is for you

Why the Majority Regain Weight

When you take weight loss injections, the medication mimics hormones that regulate hunger and satiety. You eat less, you feel full more quickly, you stop thinking about food constantly.

But when you stop the treatment, these effects disappear. And hunger returns, often more intense than before.

And that’s why weight regain is not a character flaw. It is human physiology.

Research shows that a large proportion of people regain weight within a year of stopping GLP-1 medications. Also, the faster the weight loss rate, the faster the regain tends to be. And sadly, the health benefits also diminish as the weight returns.

These findings may sound discouraging. But the good news is that maintaining weight loss — or a significant part of it — is achievable.

The Window of Opportunity

The medication gives an important advantage: time.

Time to build new habits, without constantly fighting hunger and food noise. Time to build a healthier relationship with food — using a tool that allows you to focus on your goal.

Those who do best after stopping are the ones who make good use of this window. Not to lose as much weight as possible, but to build their nutritional and lifestyle foundation.

Elena came to me while she was still taking Ozempic. We worked together for three months — not with calorie counts and restrictions, but with guidance on how to structure her meals properly, create smart satisfying snacks, and organise her eating in a rhythm that works for a busy mum working full time in London. When she stopped the medication, she already knew how to eat in a way that kept her stable. The mechanism was already in place.

What Works in Practice — Nutrition, Movement and Daily Habits

You don’t need a strict diet after Mounjaro or Ozempic. You need a way of eating that mimics what the medication did — that keeps you full, stabilises blood sugar, reduces impulsive hunger. The Mediterranean model has a natural advantage, as studies show that higher adherence to Mediterranean diet principles is associated with greater likelihood of maintaining weight loss.

Practical guidance

Protein at every meal — but not just “chicken and salad.” Eggs for breakfast, yoghurt with walnuts and honey for snack, fish twice a week. Protein enhances satiety and, to a degree, helps preserve muscle mass — something that is crucial during rapid weight loss.

Pulses and vegetables as the base — not as side dishes. Lentils, chickpeas, beans, peas, green bean stew or spinach rice (fasolakia, spanakorizo): Greek cuisine already places these meals at its centre. They are high in fibre which slows digestion and keeps blood sugar stable — exactly what the medication did, but in a natural way. They are also rich in various vitamins, minerals and valuable phytochemicals.

Olive oil as the main fat source — in moderation. Its monounsaturated fats and unique flavour help with satiety and satisfaction, while vitamin E provides antioxidant action.

Regular meals and actually stopping to eat — something we often forget with the modern way of living. Many Greeks abroad I work with tell me: “I usually eat alone, rushed, at my desk, in front of the computer or scrolling on my phone.” Food has lost its place. We eat on the go, disconnected and carry on. But regular meals accompanied by a genuine pause really matter — they support improved connection with hunger and fullness signals, as well as the satisfaction and break we need during the day.

Movement — essential for muscle mass (and more). During rapid weight loss with GLP-1 injections, muscle mass is lost, especially if you are not exercising. Less muscle means a slower metabolism — and this is one of the reasons weight returns faster than expected. Movement — particularly resistance exercises — helps protect your muscle mass. You don’t need to hit the gym five times a week — start with a type of movement you enjoy, at a frequency and intensity that suits you.

When the Number on the Scale Starts to Climb

This is the part that often gets overlooked — and it matters more than most people realise.

One of the people I work with told me: “The moment I saw I’d gained 1.5kg, I felt like everything was lost.” That thought — that any weight gain means failure — is more dangerous than the weight itself.

Weight fluctuates naturally, with or without medication. A gain of 1-2kg after stopping could simply be fluid retention, hormonal fluctuations, or the body’s natural readjustment. It doesn’t mean that everything you worked for has been undone. The real risk is that disappointment triggers old behaviours — and those behaviours are what lead to more significant regain.

It is also worth acknowledging that weight may settle at a slightly higher level than it was during treatment. But if you can hold steady there with your new habits, that is still a meaningful result.

What deserves your attention is not any single number on the scales, but the overall trend over several weeks. And your relationship with food: are you starting to feel anxious again? Impulsive? Punishing? Those are the signals worth paying attention to.

Are There Additional Factors That Affect the Outcome?

Yes — and this is important to acknowledge.

Insulin resistance, hormonal fluctuations, the loss of muscle mass — all this means that the strategy that works for each person won’t necessarily work for someone else. If there is a history of PCOS, insulin resistance may re-emerge after stopping and make maintenance more difficult. If you are in perimenopause, the reduction in oestrogen affects the way fat is stored — and this requires a different approach.

Personalisation is not a luxury. It is a necessity.

Back to Sofia

Sofia came to me six weeks after stopping Mounjaro. She hadn’t done anything wrong — she simply needed a new framework. We worked on the structure of her meals, increasing her protein intake, and reintroducing the Greek habits she had left behind when she moved to London twelve years ago. Three months later, she was just 1.5kg above her lowest weight — and eating in a way that felt natural.

Mounjaro was the tool. The new habits secured the result.

When to Seek Professional Support

If you are reading this article, you are probably already thinking about the next step. The right support does not mean a new diet — it means a personalised framework that fits your life, your history and needs. Ideally this support begins while you are still on treatment — but it’s never too late.

Greek Lifestyle Nutrition Programme

For Greeks abroad (or anyone interested in the Mediterranean way of eating) who want to build sustainable nutritional habits

Perimenopause & Menopause Support Programme

For women experiencing hormonal changes that affect weight and metabolism

PCOS Nutrition Programme

If PCOS or insulin resistance is a barrier to your weight loss journey

Not sure which programme suits you?

Book a free 15-minute discovery call to discuss your needs and circumstances.

References

1. Aronne LJ, Sattar N, Horn DB, et al. Continued Treatment With Tirzepatide for Maintenance of Weight Reduction in Adults With Obesity: The SURMOUNT-4 Randomized Clinical Trial. JAMA. 2024 Jan 2;331(1):38–48.
2. Horn DB, Linetzky B, Davies MJ, et al. Cardiometabolic Parameter Change by Weight Regain on Tirzepatide Withdrawal in Adults With Obesity: A Post Hoc Analysis of the SURMOUNT-4 Trial. JAMA Intern Med. 2026 Feb 1;186(2):157–167.
3. Quarenghi M, Capelli S, Galligani G, et al. Weight Regain After Liraglutide, Semaglutide or Tirzepatide Interruption: A Narrative Review of Randomized Studies. J Clin Med. 2025 May 28;14(11):3791.
4. Tzang CC, Wu PH, Luo CA, et al. Metabolic rebound after GLP-1 receptor agonist discontinuation: a systematic review and meta-analysis. EClinicalMedicine. 2025 Nov 28;90:103680.
5. Poulimeneas D, Anastasiou CA, Santos I, et al. Exploring the relationship between the Mediterranean diet and weight loss maintenance: the MedWeight study. Br J Nutr. 2020 Oct 28;124(8):874–880.

Disclaimer: The information in this article is intended for educational purposes and does not replace medical advice. If you have stopped or are considering stopping GLP-1 medication, please consult your doctor or dietitian.