Life after weight loss medications can be challenging, but combining the five actions below can help maintain weight loss long-term. While some weight regain is expected, the goal is to implement lifestyle factors prioritizing hunger management, portion control, and balanced nutrition for the long haul.
Because Semaglutide (GLP-1) medications slow digestion, we feel full more quickly and for longer, significantly reducing overall food and calorie intake. These medications help dissipate food cravings and food noise and allow us to be in a significant calorie deficit without feeling hungry or deprived. While these medications are here to stay, about half of the individuals with Semaglutide prescriptions stop taking them within the first year. Reasons vary from side effects to cost and availability. Many Stronger U members have experienced periods where their insurance randomly stopped covering the brand they were on or, due to a shortage, were unable to get the medication anymore. It leaves individuals needing immediate corrective actions and strategies to counteract the side effects of suddenly having hunger cues and cravings back very quickly. Additionally, many individuals are using these medications as a short-term tool to kickstart fat loss, with the goal to gradually taper off once their weight loss targets are achieved.
While it is ideal to work with your physician to progressively wean off Semaglutides to allow time for your body to adjust and adapt, it is not always an option. Here are five actions to support your hunger and weight management when moving on from GLP-1 medication:
1. If you bite it, write it.
Tracking food intake is a temporary but effective feedback strategy that identifies how much, how often, and what types of foods you are eating. As Americans, we tend to underestimate the calories we consume. Keeping daily food logs is especially helpful when troubleshooting hunger/fullness cues to better understand what is working to support satiety, what is not working, and where to make adjustments. Tracking food also allows us to practice planning ahead, streamlining meals, and making food intake more intentional for overall improvements in energy, satiety, health, and wellness benefits.
2. Use the 3-3-3 Method.
When we stop taking Semaglutides, our biggest priority is supporting hunger management while promoting portion control. Caloric intake will need to increase, but making it gradual and very intentional with the types and quantity of food will help to slow weight regain without feeling too hungry. It is too easy to go all or nothing with food, but by focusing on the trifecta of hunger management – adequate protein, fiber, and hydration throughout the day- we can plan and eat more purposefully. Stronger U’s 3-3-3 method is choosing three protein sources, three carbs, and three fats in three meals daily. An example could look like this:
Protein: Egg whites, chicken, pork tenderloin
Carbs: Sweet potatoes, rice, fruit
Fats: Olive oil, nuts, butter
Once your balanced plate is set, take it a step further by eating your protein source first, fats/non-starchy veggies next, and saving your higher fiber carbohydrate for last. Transitioning to eating three larger meals per day versus 4-6 smaller ones may leave you feeling even more satisfied and full for longer. In addition to meal composition, meal timing is another helpful strategy to keep hunger at bay. Going too long without eating and skipping meals can easily lead to catch-up hunger as the day goes on or even creating more hunger into the next day. Using smaller plates, bowls, and cups can also help us get our eyes used to smaller portions without guilt, deprivation, or fear of missing out on food.
3. Drink up.
Drinking enough fluids throughout the day can keep hunger at bay. All liiquids count, however, limiting the consumption of caloric beverages allows calories to go toward foods that keep us full for longer. Hydration aids in the digestive process as well, which comes in handy as we shift to consuming more calories, fat, and fiber and larger portions in one sitting. The amount of hydration you need is individualized based on body size, activity level, medications, and environment. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids daily for men and 11.5 cups (2.7 liters) of fluids daily for women. Track your fluids to see where you’re at and determine if there is an opportunity for further improvement. If you notice you’ve gone half the day without fluids, try to front load a little bit more first thing in the morning. As your coffee or tea is brewing, have some sips of water. Keep water in front of you as a reminder to sip more. Prepping water bottles by filling them ahead of time, as well as using a straw when drinking fluids, can lead to even more hydration.
4. Eat fat & fiber for fullness.
Integrating fat and fiber sources into your day, in addition to prioritizing protein, will help slow digestion, producing effects similar to Semaglutide medications. Individuals on these meds are typically less likely to tolerate a higher fat intake and limit fiber intake due to consuming fewer calories overall. When weaning off the medication, gradually increase fiber goals to 25-35g/day for women and 35-45g/day for men. Higher fiber/fat foods include eggs, nuts, seeds, oats, barley, wheat, avocados, olive oil, and vegetables. The Mayo Clinic has an amazing high-fiber food chart that I reference often. These specific foods also can potentially increase GLP-1 naturally in our bodies. With fat sources, a little goes a long way calorically but also nutritionally, which means we will reap the heart-healthy benefits without needing large amounts of it.
5. Exercise!
Research shows that exercise is more impactful for maintaining weight than initiating fat loss. The most important piece is finding an activity you enjoy! Over time, it’s essential to incorporate weight-bearing activities like walking or strength training. They help maintain muscle integrity along with adequate protein intake. Starting somewhere, such as walking 10 minutes every few days, gives you a baseline to evolve. Many individuals experience low energy and fatigue while on Semaglutide medications due to very low-calorie intake. However, once someone discontinues the medication, food/portions will increase progressively, and energy will return, allowing them to further establish exercise habits.
Building a multifaceted professional team that provides ongoing guidance, including a registered dietitian or nutrition coach, personal trainer, physician, and therapist, is important in helping to transition off Semaglutide medications successfully. A Stronger U Coach, for example, can be instrumental in helping to create a food environment to support short- and long-term goals and provide accountability for staying aware and consistent with healthy eating habits. To learn more about whether Stronger U nutrition coaching is right for you, schedule a free membership consultation with our team.
