Coming off

Coming off a GLP-1: what to expect and how to keep the weight off

By the Steadie team · Updated 6 October 2026 · 3 minute read

The short version

Stopping a GLP-1 is a decision to make with your prescriber, who can tell you how and when to stop safely.
Appetite usually returns within weeks, and in trials most people regained a good share of the weight within a year. That's biology, not a lack of effort.
Protein at every meal, two short strength sessions a week, regular meals and plenty of walking are the habits with the best evidence for holding steady.
NICE says people should be offered at least a year of support after a weight-loss medicine ends. Plan yours before your last dose.

First, the part only your prescriber can do

If you're searching for how to get off a GLP-1, the most important step is a conversation with whoever prescribes it: your GP, a specialist weight service or an online pharmacy's prescriber. They know your dose, your health and any other medicines you take, and they can tell you how and when to stop.

This guide doesn't tell you how to stop, reduce or change a dose. It covers everything around that decision: what tends to happen afterwards, what to ask, and the routines that make the year after easier.

If you take a GLP-1 for type 2 diabetes, stopping can affect your blood sugar. Talk to your diabetes team before changing anything.

What usually happens when you stop

GLP-1 medicines such as semaglutide (Wegovy) and tirzepatide (Mounjaro) quieten appetite and slow how quickly your stomach empties. They leave your body over several weeks, and as they do, hunger and interest in food usually come back. Read more in appetite after stopping.

In the STEP 1 trial extension, people who stopped semaglutide had regained about two-thirds of the weight they'd lost within a year. In SURMOUNT-4, people switched from tirzepatide to a placebo regained about 14% of their body weight over a year. A review of 37 studies in The BMJ found an average regain of about 0.4 kg a month after stopping.

Those are averages, not predictions for you. In SURMOUNT-4, about one in six people who stopped regained less than a quarter of what they'd lost. There's more detail in what happens when you stop.

Plan the year after, before your last dose

NICE's quality standard says people should be offered support for at least a year after a weight-loss medicine or programme ends, including help building routines and a plan for what to do if weight starts to return.

The weeks before and just after your last dose are a good time to set things up, while appetite is still quiet:

Agree a plan with your prescriber, including follow-up and who to contact if you're struggling.
Choose a few go-to breakfasts and lunches built around protein.
Start two short strength sessions a week, if they're right for you.
Decide how you'll keep an eye on things: a weekly weigh-in, how your clothes fit, or how hungry you feel.

Our guide to building habits before you stop goes step by step, and there's a list of questions to ask your prescriber.

The habits with the best evidence

Protein at every meal. It helps you feel fuller and helps protect muscle. A palm-sized portion, about 25 to 30 g, at each meal is a simple target. See protein after a GLP-1.

Strength exercise twice a week. Some of the weight lost on these medicines is lean mass, which includes muscle. Strength work helps you keep and rebuild it. In one trial, people who exercised alongside treatment kept more weight off after stopping. See strength training after a GLP-1.

Regular meals with fibre. A rough daily rhythm makes hunger easier to predict, and fibre from beans, oats, wholegrains, fruit and veg adds fullness.

Plenty of everyday movement. Walking does steady work between strength sessions. See walking and everyday activity.

Sleep and stress. Short nights and stressful weeks turn up appetite for many people. See sleep, stress and appetite.

Watching your weight without worrying about it

Day-to-day weight jumps around by a kilo or more with water, salt, sleep and hormones. A 7-day average shows the real trend. Many people find it helpful to set a small "steady zone" just above their lowest weight and only act if the average sits above it for a couple of weeks. More in weight after stopping.

If weighing yourself makes things harder, you don't have to. Habits, hunger and how your clothes fit are useful signals too.

If weight starts to come back

It's common, and it isn't a failure. Go back to the basics that worked: protein first, regular meals, two strength sessions and more walking. Talk to your prescriber or GP if you're worried; they can talk you through your options, including whether further treatment is right for you.

If eating feels hard or out of control, Beat, the UK's eating disorder charity, has a helpline you can talk to.

Common questions

How do I come off a GLP-1 safely?

Talk to your prescriber. They'll tell you how and when to stop based on your dose, your health and any other medicines. Steadie doesn't give advice about stopping or changing doses, but can help with the food, movement and habits around it.

Will I put weight back on after stopping?

Many people do regain some weight: in trials, around two-thirds of the weight lost came back within a year on average. Some people hold most of it. Protein, strength exercise, regular meals and activity give you the best chance.

How long does it take for appetite to come back?

Usually within a few weeks of the last dose, as the medicine leaves your body. Semaglutide and tirzepatide take several weeks to clear completely.

Is there support after stopping on the NHS?

NICE says people should be offered at least 12 months of support after a weight-loss medicine ends. Ask your prescriber or GP what's available locally.

Sources

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.