Reaching your ideal weight is an incredible milestone, especially after navigating the challenges that often accompany it—muscle loss, nausea, loss of appetite, and constipation, to name a few. But as you celebrate your success, a new question arises: Do you still need to continue using peptides such as Ozempic (Wegovy or the generic Semaglutide) or Mounjaro (Zepbound or the generic Tirzepatide)?
The guidelines surrounding the weaning process off these weight loss peptides are unclear. While lifelong use remains essential for people with diabetes, those using them exclusively for weight loss should remember that these medications can continue promoting fat loss and muscle loss—even at low doses taken regularly.
There is still much debate over whether it’s effective to use these peptides seasonally—say, in November and December—to prevent weight gain during the holidays. This approach, along with using the peptides once every 10–14 days at very low doses to curb indulgences, seems to work for some. However, it’s important to note that weight gain is not always straightforward, especially for those trying to lose 100+ pounds and maintain that loss. These peptides can certainly assist in shedding extra pounds, especially following significant weight-loss surgeries like gastric bypass, though such surgeries come with long-term risks that warrant separate discussion.
Best Strategies to Maintaining Weight Loss After Semaglutide/Tirzepatide
1. Address Your Diet
Before starting Ozempic or Mounjaro unhealthy eating habits may have contributed to weight gain. To maintain your new weight, it’s essential to eat 3 home-cooked meals per day with fresh ingredients whenever possible. While this might seem impossible in today’s fast-paced world, setting a goal to follow this routine on weekends and gradually incorporating one weekday per month can make a huge impact in preventing rebound weight gain.
2. Prioritize Sleep
Sleep is like a loan you must repay each night to avoid weight rebound. Many overweight and obese men suffer from sleep apnea, which may persist even after reaching a healthy weight. This condition is a game-changer if left untreated, especially in middle-aged and older men. Women in their late 40s to 50s are also at risk for developing sleep apnea. A home sleep study, which typically costs $200–$300, can help diagnose this issue.
3. Moderate Red Meat and Dairy Intake
Red meat and dairy are calorie-dense foods, and it’s crucial to ensure they are organic, fresh, and free from hormones, pesticides, or soy-fed animals. Consuming these items 1–2 times a week minimizes the long-term health risks associated with liver disease, which can eventually lead to weight gain. Similarly, opt for wild-caught seafood, avoiding mercury, pesticides, and plastics that pollute our oceans.
4. Digestive Health
To avoid harmful bacteria overgrowth and reduce sugar cravings that could trigger weight gain, consider taking digestive enzymes, apple cider vinegar, and bile supplements. These can support gut health and prevent weight rebound.
5. Supplements to Support Weight Maintenance
Many supplements can support weight maintenance before, during, and after using peptides. However, there’s no one-size-fits-all approach. Some safe options include Calocurb, Hiphenolic, Akkermansia, Topical Magnesium, adrenal adaptogens, Butyrate, T2, Leptin Manager, green tea extract, L-glutamine, Berberine, Vitamin C, and Vitamin D. Keep in mind that supplement holidays may be necessary for some of these.
6. Exercise Is Key
Exercise is critical both during and after your weight loss journey. Approximately 30% of every 10 pounds lost is muscle, and the rest is fat. Newer peptides currently being researched, focused on Amylin, may lower muscle loss in the future. To combat muscle loss, engage in resistance training primarily in addition to aerobic exercises. Aim to consume 30 grams of protein per meal, three times daily. Supplements like MYOSMD, Urolithin, L-carnitine, HMB, and creatine can help, but avoid whey protein, which can damage the thyroid and lead to weight regain. Also, most protein bars on the market aren’t clean enough to help maintain muscle mass—be cautious of misleading advertising.
7. Increase Fiber Intake
Fiber helps keep you full for longer periods. Aim for at least 25 grams of fiber per day. Processed foods are often low in fiber, so try to incorporate legumes, fruits, vegetables, whole grains, and nuts into your diet.
8. Daily Detoxing
To prevent weight rebound, detoxing is a must. Focus on avoiding constipation and dehydration. Sweat regularly by using an infrared or steam sauna 2–3 times per week, and engage in aerobic exercise. Yoga and pranayama (breathing exercises) also support detoxification.
Every person should take liposomal Vitamin C daily, as our bodies don’t produce it. A typical dose is 1,000 mg per day, but you can adjust based on your tolerance—some people take up to 5–10 grams per day, but be mindful of any gastrointestinal discomfort.
9. Review Your Medications
Almost all prescription drugs (85-90%, with a few exceptions) cause weight gain. Some of these include ACE inhibitors, ARBs, Metformin, Wellbutrin, and Naltrexone, although a few others do not lead to weight gain with long-term use. Losing weight while taking these medications can slow your progress, or peptides may not work at all unless you’re taking high doses, which can lead to significant side effects. Additionally, you may regain all the weight back if you’re taking prescription drugs that cause weight gain, even if you were initially successful in losing weight. Many middle-aged women, for example, use hormonal IUDs or oral contraceptives (OCPs), which can block thyroid function and contribute to weight gain. If patients do not remove their IUD or stop using OCPs, they often regain weight quickly after discontinuing peptide use. It’s important to address these medications if weight maintenance is the goal.
10. Hydration Matters
Proper hydration is essential for weight maintenance. Drink half your body weight in ounces of water daily (e.g., if you weigh 150 lbs, aim for 75 ounces of water). Use a reverse osmosis system or at least a ZeroWater filter. Avoid drinking water within 90–120 minutes after meals, as it can dilute stomach acid and impair digestion. If you struggle with plain water, try a carbonation device at home or use a water enhancer like Stur, although be cautious about non-organic fruit juices.
In Conclusion:
Reaching your weight loss goal with Ozempic or Mounjaro is just the beginning. To maintain your success, it’s essential to adopt sustainable habits such as a balanced diet, regular exercise, proper sleep, and digestive health. Supplements, hydration, and detoxing also play important roles. However, for personalized support and to address any underlying issues, it’s crucial to work with a Functional Medicine or Integrative Medicine provider. They can help you create a tailored plan for long-term weight maintenance, ensuring that your approach to health is both holistic and effective.
