How to Keep the Weight Off After Zepbound®

As a registered dietitian who works closely with people taking GLP-1 medications like Zepbound®, I’ve seen just how powerful these tools can be in supporting weight loss. 

But one of the most common questions I hear is:
“What happens when I stop the medication?”

It’s an important—and very real—concern. Research shows that, on average, people regain about 14% of the weight they lost after stopping tirzepatide, the active ingredient in Zepbound. 

Since these medications are still relatively new, we’re all learning together. However, I’m beginning to see how people are navigating this transition and the different approaches they’re taking to maintain their progress.

In this blog, we’ll walk through the habits I encourage my patients to build—especially around nutrition, movement, and mindset—for the best chance at long-term success. We’ll also touch on a few of the strategies I’ve seen people trying in real life as they move forward without the medication.

Why People Stop Using GLP-1s?

There are several reasons people stop using GLP-1 medications like Zepbound, Mounjaro®, Wegovy®, and Ozempic®. 

• Side effects: Some individuals have severe side effects that go beyond mild nausea, constipation, or fatigue
• Cost: These medications can be expensive, and insurance often does not cover them for weight loss, or stops the coverage
• Reached goals: Some feel ready to stop after hitting their weight-loss target
• Plateaus or slow progress
• Life changes: Pregnancy, illness, or stress may shift priorities

Whatever the reason, having a plan to maintain the progress you have made is key, because your health journey doesn’t end when the prescription does.

Understanding What Changes After Zepbound

Zepbound works by reducing appetite, increasing feelings of fullness, and supporting blood sugar control. Once you stop the medication, your body begins to adjust—and that means:

• Hunger will return
• Cravings will increase
• Emotional eating triggers can resurface
• Your body may try to return to its old “set point” weight

These changes can feel discouraging, but they’re completely normal. Being aware of them will enable you to respond with purpose instead of panic. The goal is to stay proactive.

Tips to Keep the Weight Off After Stopping Zepbound

Keep Protein a Priority

Protein plays a key role in weight maintenance. It helps you feel full, supports muscle mass, and keeps your metabolism working efficiently.

Why protein matters:

• Increases satiety (so you eat less overall)
• Helps preserve lean muscle, especially after weight loss
• Supports a steady metabolism

Practical tips:

• Include a good protein source at every meal (like eggs, Greek yogurt, tofu, chicken, or beans)
• Choose protein-rich snacks (string cheese, protein bars, or cottage cheese)
• Add protein powder to smoothies, oatmeal, or baked goods

A simple goal: aim for at least 20–30 grams of protein per meal.

Click here for a printable list of high-protein foods.

Continue Eating Enough Fiber 

Fiber helps control hunger by slowing down digestion and promoting a feeling of fullness. This satiety is one of the ways in which GLP-1 meds help with weight loss.

High-fiber foods help control hunger and reduce unnecessary snacking. Soluble fiber, found in oats, beans, and fruit, expands in your gut, signaling fullness to your brain.

A simple goal: Aim for 25 grams of fiber per day if you’re a woman, and 38 grams if you’re a man.

Stick to the Habits That Worked

Keep the routines you built while on medication—meal planning, regular meal times, and habit tracking. This isn’t about perfection but staying connected to what works for you.

Strength Train to Support Your Metabolism

Muscle burns more calories even at rest. Therefore, improving your muscle mass by incorporating two to three strength sessions a week can help maintain your metabolism. 

If the idea of lifting weights intimidates you, try bodyweight exercises, resistance bands, yoga, or Pilates.

Move Your Body Daily

Find ways to move your body every day—walking, dancing, swimming, or stretching. 

Focus on consistency over perfection. Just aim to move your body every day in a way that feels good. Think of movement as something that supports your energy and well-being, not just a weight-loss tool.

Watch for Emotional Eating

After stopping Zepbound, some people find that stress or emotions trigger eating again. That’s totally normal—and manageable.

Start by noticing your patterns. Do you reach for food when you’re bored, anxious, or overwhelmed?

If you tend to eat when you’re feeling emotional, try non-food coping strategies instead:

• Journaling
• Going for a walk
• Deep breathing or meditation
• Calling a friend
• Listening to music or taking a break

If emotional eating becomes difficult to manage, therapy or a support group can be incredibly helpful.

Prioritize Sleep and Manage Stress

Poor sleep and chronic stress can increase hunger hormones and cravings, making weight maintenance more challenging.

Simple ways to protect your sleep and reduce stress:

• Create a calming nighttime routine
• Avoid screens before bed
• Practice deep breathing or mindfulness
• Take short breaks throughout your day to reset

When it comes to maintaining weight loss, caring for your mental and emotional health can be just as important as what you eat.

Stay Connected to Support

Accountability matters. Surround yourself with people who understand your goals and support your efforts.

• Stay in touch with your healthcare provider or dietitian
• Consider follow-up visits even after stopping Zepbound
• Join a support group or online community focused on long-term wellness

You shouldn’t have to do this alone—and you don’t have to!

What We Can Learn from Successful Weight Maintainers

Long before GLP-1s, people have kept weight off successfully. The  Weight Control Registry shows that those who maintain weight loss tend to:

• Keep healthy foods available
• Eat breakfast regularly
• Add more vegetables to their meals
• Cut back on sugary and high-fat foods
• Limit certain trigger foods
• Use less fat when cooking
• Stay active most days of the week

These simple habits can make a big difference to your success over time.

Can You Boost GLP-1 Naturally?

GLP-1 is a hormone your body makes to help control hunger and blood sugar. You might be able to increase your body’s production of this hormone in a few different ways:

Diet

You can support your natural GLP-1 by eating healthy fats, protein, and soluble fiber. Keep in mind that the effects will only last a few hours. 

GLP-1 Probiotic

Gut health also plays a role. Some probiotics, like Akkermansia, may help regulate GLP-1, but the research is still emerging. 

Akkremansia, in combination with a healthy lifestyle, might help by:

• Suppressing appetite
• Increasing insulin sensitivity and glucose tolerance

However, this probiotic is not nearly as effective as semaglutide or tirzepatide. In fact, it’s not sold as a weight-loss product.

Find GLP-1 Probiotic* on Amazon, other online retailers, or through some healthcare providers.

Learn more about Akkramansia in this blog post.

*As an Amazon affiliate, I earn from qualified purchases at no cost to you.

Amarasate® GLP-1

Amarasate is a natural extract from bitter hops grown in New Zealand. It may help boost your body’s own GLP-1 levels and support appetite control, though more research is needed.

You’ll find amarasate in products like Calocurb®*. I’ve seen it at dietitian conferences—it’s gaining attention, but it’s not a replacement for GLP-1 medications.

Medical Strategies 

There’s no official protocol yet for stopping GLP-1s like Zepbound. Anecdotally, providers try different approaches:

Dose Tapering

Tapering your dose under medical supervision may help your body adjust and ease the return of hunger—though strong evidence is limited.

One recent study shared at the European Congress on Obesity found some people maintained weight loss after stopping semaglutide, especially with support from a coach focusing on healthy habits.

In my experience, it’s much easier to build lasting habits while on the medication. That’s the ideal time to work with a dietitian and address things like emotional eating—so you’re ready when it’s time to taper.

Microdosing

Microdosing involves taking very low doses of medication less frequently (every 10 days, two weeks, or monthly). Right now, there’s no research showing the best way to do this—it’s still very much trial and error.

Older Generation Weight-Loss Medications

Finally, some people switch to pre-GLP-1 anti-obesity medications such as the combination of bupropion and naltrexone. While less effective, they are also less expensive. 

Final Thoughts

Weight maintenance is a journey, not a finish line. The truth is: you’ve already done something powerful by taking control of your health. Now it’s about creating a lifestyle that supports your progress.