GLP-1 Weight Loss Injections: What Happens When You Stop?

Do you find yourself getting hungry between meals? Are you constantly battling your willpower or wondering whether weight loss injections could finally be the answer? With daily headlines celebrating dramatic transformations and celebrity endorsements, it’s easy to believe that GLP-1 agonists are the solution to all our weight loss struggles.

Medications such as Wegovy and Mounjaro are undoubtedly effective in the short term. They suppress appetite, reduce what many people describe as “food noise” and lead to significant weight loss. For individuals with type 2 diabetes, inflammatory conditions or increased cardiovascular risk, these drugs can offer meaningful health benefits. It’s no surprise that GLP-1 agonists are currently in the spotlight.

However, as with any medical intervention, they are not without risk. As more people use these medications, we are beginning to understand more about their limitations and longer-term consequences — and the picture is becoming more complex.

What We’re Learning About GLP-1 Agonists

I’ve written previously about the impact of GLP-1 agonists on muscle mass, bone density and digestive health. These drugs work by slowing gastric emptying and suppressing appetite, which can unintentionally lead to inadequate protein and nutrient intake if not carefully managed.

More recently, a study published in the British Medical Journal (BMJ) raised another important concern. The research suggested that people who lose weight using GLP-1 medications may experience greater weight regain after stopping the drugs compared to those who lose weight through diet and lifestyle changes alone.

This is particularly relevant when we consider adherence. Around 50% of people with obesity discontinue GLP-1 receptor agonists within 12 months, and evidence suggests that many regain the weight they lost — and sometimes more — within 20 months of stopping the medication.

This isn’t a failure of willpower. It highlights something fundamental: obesity is complex, and without addressing its underlying drivers, weight loss is unlikely to be sustained.

Why Weight Loss Isn’t Just About Appetite

There are many reasons why we overeat, and they differ from person to person. Hormones, stress, sleep, emotions, environment, ultra-processed food and years of dieting culture all play a role. Appetite suppression alone doesn’t resolve these deeper issues.

For decades, the diet industry pushed low-fat messaging, leading to an explosion of high-sugar, ultra-processed foods marketed as “healthy”. More recently, we’ve seen a shift towards protein-boosted bars, shakes and yoghurts promising effortless weight loss. From Skinny Whips to high-protein snack bars, many of these products are still ultra-processed foods — just with better branding.

The latest BMJ study reinforces what many of us already know: there is no injection, diet or get-thin-quick plan that delivers long-term results without behavioural and metabolic change.

Are There Alternatives to Weight Loss Injections?

Whether you’re currently using a GLP-1 agonist, considering one, or actively looking for alternatives, it’s worth focusing on the fundamentals that regulate appetite, support metabolism and encourage sustainable weight loss.

These are not new ideas — but they remain powerful.

1. Eat Real Food

Prioritise whole, minimally processed foods. Fruit, vegetables, nuts, seeds, pulses, wholegrains, fish and meat are rich in nutrients your body needs to function properly. Real food supports satiety, stabilises blood sugar and reduces cravings far more effectively than packaged “diet” products.

2. Cook From Scratch More Often

People who eat more home-cooked meals tend to have a lower body mass index than those who rely heavily on takeaway or pre-packed foods. Cooking gives you control over ingredients, portions and balance — and helps you reconnect with hunger and fullness cues.

3. Optimise Protein and Fibre Intake

Protein and fibre are two of the most important nutrients for appetite regulation. Together, they help you feel fuller for longer, reduce food noise, cut cravings and support muscle mass and metabolic health.

Aim to include a source of protein and fibre at every meal — not just at dinner.

4. Snack Less (But Smarter)

Once meals are balanced and satisfying, constant snacking often becomes unnecessary. If you do need a snack, make it work for you. Think vegetables with houmous, full-fat yoghurt with berries, or a small piece of dark chocolate with nuts instead of ultra-processed options.

5. Time Your Meals Wisely

Food is fuel. Eating well throughout the day reduces evening cravings and overeating. While intermittent fasting can have benefits, skipping breakfast and eating late into the night may slow metabolism for some people. Consider shifting your eating window earlier and stopping food intake at least two hours before bedtime.

6. Move More — and Build Muscle

Movement matters. Walking, running, jumping, skipping — it all counts. Strength training is particularly important for long-term weight management, as muscle tissue improves insulin sensitivity and supports a higher metabolic rate.

The Bottom Line

GLP-1 agonists can be helpful tools for some people, particularly when medically indicated. But they are not a standalone solution, and they do not address the root causes of overeating or weight gain.

Sustainable weight loss doesn’t come from injections, restrictive diets or ultra-processed “health” foods. It comes from building habits that support appetite regulation, metabolic health and long-term wellbeing.

When we return to real food, regular meals, movement and nourishment, weight loss becomes a side effect — not the sole objective.

If you would like to find out more about ‘GLP-1s, Weight Loss and Metabolism’ join me at my upcoming webinar on 28th January.

About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.

With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.

As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.

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