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Coming off

Still on a GLP-1? Build these habits before you stop

By the Steadie team · Updated · 2 minute read

The short version

  • While the medicine still quietens appetite, it's easier to try new meals and routines.
  • Start with protein at breakfast and two short strength sessions a week.
  • Have a plan for your hungriest time of day before hunger returns.

Why start now

Habits take a few weeks to settle. If you start them while your appetite is still quiet, they're already part of your week when hunger comes back. Many people find this much easier than starting from scratch after their last dose.

Six habits to start

  1. Protein at breakfast. Eggs, Greek yoghurt, skyr or cottage cheese. It's the meal most people miss. See high-protein breakfasts.
  2. Protein at every meal. A palm-sized portion. See protein after a GLP-1.
  3. Two strength sessions a week. 25 minutes at home is plenty. See strength training.
  4. A short walk after one meal a day. Easy to attach to something you already do.
  5. Regular meal times. A rough rhythm makes hunger easier to plan for.
  6. Notice your hungry times. Mid-afternoon and evening are common. Have a protein snack ready.

And one conversation

Agree a plan with your prescriber about when and how you'll stop, and what follow-up you'll have. Our list of questions can help.

Common questions

Can I start Steadie while I'm still on my jab?

Yes. Many people start building routines before their last dose, so they're in place when appetite returns.

Sources

  1. NICE quality standard QS212, statement 6: wraparound care alongside medicines for weight management
  2. British Dietetic Association: Medications for obesity, a guide to eating and living well (NICE-hosted resource)
  3. Lundgren et al. Healthy weight loss maintenance with exercise, liraglutide, or both combined. New England Journal of Medicine, 2021

This guide is general information, not medical advice. Steadie never gives advice about medication, doses or stopping treatment: talk to your prescriber, GP or pharmacist about those. In an emergency, call 999. Read how we write guides in our editorial policy.