GLP-1 PlateWeight Regain After Stopping Ozempic® or Zepbound®
By Jorrie Smith, RD · Updated 2026-10-31 ·
The research
- STEP 1 extension: one year after stopping semaglutide, people regained about two-thirds of the weight they had lost (Wilding et al., Diabetes Obes Metab 2022).
- SURMOUNT-4: people switched to placebo regained about 14% of their body weight, while those who stayed on tirzepatide lost about 5.5% more (Aronne et al., JAMA 2024).
What this means for you
Don't stop or change your medication without your prescriber. If you and your prescriber plan to taper or stop, the habits you build now (protein first, fiber, strength training) are the ones you'll rely on.
Plan for maintenance
- Keep protein at each meal as appetite returns.
- Keep up strength training; muscle supports your energy needs.
- Check in on hunger cues and portions weekly.
Want every day planned for you? The 14-day GLP-1 Plate plan does the math: 100 to 130 g protein and 25 to 35 g fiber a day (estimates).
Get the plan for US$19 (founding price)Free: sample plan (Days 1 to 4)
Four real days from the plan, plus the protein and fiber basics, the target finder and the Gentle-Day food guide.
General education, not medical advice. Ozempic®, Wegovy®, Mounjaro® and Zepbound® are registered trademarks of their owners. Not affiliated with or endorsed by Novo Nordisk or Eli Lilly.