Unlock the Secret to Sustaining Your Weight Loss After Mounjaro: Having shed over four stone, CLAUDIA CONNELL passionately asserts that it is indeed possible to maintain your weight loss—even drop a few more pounds—without continually relying on medication.
Recently, individuals using fat-reducing injections received alarming news: lifelong dependency on these drugs may be necessary to prevent weight regain. A significant study found that most users of GLP-1 medications tend to revert to their previous weights in under two years after discontinuing treatment.
However, speaking from my experience of stopping Mounjaro eight months ago, I’m here to share that not only can you quit, but you can also avoid regaining the pounds and possibly lose more. I successfully lost three stone while on the medication and an additional stone since then. Here are the ten strategies I adhere to in order to fit comfortably in my size 10 jeans (check out my favorite styles here).
Limit to Two Meals Daily
During my time on Mounjaro, I discovered that two meals a day suffice for my needs. I generally start my day with just coffee until noon, when I enjoy my first meal, which is rich in protein—options include a spinach and mushroom omelet, some berries with Greek yogurt, or a protein smoothie. My main meal is served in the early evening, typically featuring fish or meat accompanied by plenty of vegetables. I rarely feel hungry, but if I do get a craving, I snack on protein-rich foods like nuts or crispbread with hummus.Make Protein a Priority
Before starting Mounjaro, my diet was heavily based on carbohydrates like bread, rice, and pasta—foods I now consume infrequently. To determine how much protein you should be eating based on your age and weight, consider utilizing an online calculator. If you're pressed for time, adding protein powder to a shake is a convenient way to enhance your intake. When dining out or visiting friends, always consume the protein on your plate first, followed by fiber, and save starchy carbs for last. For instance, instead of diving into the fries, I start with the steak, then the vegetables, and only have a few fries if my stomach has room.Rethink Dining Out
I genuinely enjoy the experience of eating out, but I no longer feel like I need to indulge in three courses or overstuff myself with bread. Instead, I often opt for two starters rather than a main dish, and I’ve grown comfortable enough to request a doggie bag for leftovers. Since I tend to struggle with leaving food behind, taking it home allows me to avoid waste while still enjoying the meal later.Ditch the Wine O'clock Habit
I've found that nothing triggers my hunger pangs quite like alcohol, particularly wine. Except for the occasional indulgence during Christmas with Baileys, I now reserve drinking for dining out, which I find more enjoyable and less likely to lead to late-night snacking. I recognize that having a glass of Chablis at 6 p.m. while lounging on my sofa can set off cravings that lead me back to the fridge a couple of hours later.Hydrate Wisely
I used to roll my eyes at the cliché that thirst can be mistaken for hunger, but it turns out there's truth to that old saying. I’ve invested in a stylish Stanley cup that holds nearly two liters of liquid. Each morning, I fill it up and ensure I finish it by day’s end; this habit helps me stay full and reduces unnecessary snacking.Clear Out Old Clothes
For 25 years, I struggled with fluctuating weight. Even after successfully dieting down to a size 10, I clung to my larger size 16 and 18 clothing 'just in case,' and predictably, they were needed again. This time, however, I decided to sell all those larger clothes on Vinted and used the proceeds to invest in a new wardrobe that fits my current size 10, which I absolutely love. Holding onto larger clothes symbolizes an expectation of failure; it's essential to let them go.But Keep Those "Fat Photos"
Whenever a plate of enticing nachos tempts me, I take a moment to reflect on a picture of myself at my heaviest. In those images, I see a bloated face, a protruding belly, and disappointment written all over my features. Why would I want to return to that state? Reminding myself of that reality helps keep my cravings in check.Have a Backup Plan
Knowing that I have a jab available if I ever slip up provides tremendous peace of mind. I did gain some weight around Christmas because I wanted to treat myself, and I would have considered using the medication had I felt it necessary. With a big holiday planned this year, if I notice significant weight gain while away, I am ready to use my pen once I return. For me, GLP-1s offer reassurance that being overweight doesn’t have to be my long-term reality.Combat Food Noise
While my appetite control improved significantly on Mounjaro, it has returned but remains manageable. To keep it quiet, I deleted all food-related applications—recipes, takeout deliveries, and even Instagram accounts dedicated to food. I used to spend hours scrolling through appetizing photos in bed, but by eliminating that temptation, I’ve been able to avoid falling back into such destructive patterns.Shop for Groceries Online
My grocery shopping has transitioned entirely online. Previously, when I shopped in-store—even with a list—I would often wander aimlessly through the aisles and succumb to temptations, especially in the bakery section. I’d even reward myself with sweets on the trip home. Now, I strictly stick to my list of regular items and swiftly navigate through the online store without getting distracted by tempting offers.
What are your thoughts? Do you agree with these strategies, or do you have your own methods for maintaining weight loss? Share your experiences in the comments below!
