How to prevent weight gain after stopping Ozempic® or Wegovy®

What you’ll learn:        

• Stopping GLP-1 medications like Ozempic^® can lead to weight gain due to increased appetite and changes in metabolism.
• Tapering off and maintaining healthy habits can help sustain weight loss after stopping semaglutide treatment.
• Noom’s personalized programs and support systems offer the tools needed to manage weight effectively post-Ozempic^®, empowering you to build lasting habits.

GLP-1 medications that contain semaglutide, like Ozempic^® and Wegovy^®, are generally safe for long-term use when prescribed for weight loss. Studies have shown that people can lose an average of 15% of their body weight after 68 weeks of treatment. However, many people eventually decide to stop for various reasons.

For some, reaching their goal weight marks a natural transition away from GLP-1 medication as they prepare to manage their weight independently. Others may struggle with side effects, which can make it challenging to continue treatment comfortably. For some, it may be a matter of switching medications due to cost.

Regardless of your reason for stopping, it’s essential to understand what might happen so you can prepare. Most importantly, always consult with your clinician for guidance before making any adjustments. They will suggest a plan for tapering off the medication slowly to avoid any sudden changes that can lead to weight gain. 

As the medication’s effects wear off, you may notice increases in your appetite and changes to your metabolism, which can lead to the chance of regaining weight. Increased hunger is a common challenge, but you can overcome it with a tailored approach. The lifestyle changes you’ve made with Noom can help you manage your weight off of Ozempic^®  or Wegovy^®. If you’re a Noom Med subscriber, your clinician can design the right program for you to safely taper off your medication or suggest an alternative if needed. 

Note: This advice applies to those taking Ozempic^®  for weight loss, not for diabetes management. 

Why weight gain is possible after stopping Ozempic^®

When you stop taking Ozempic^® or Wegovy^®, your body goes through some changes that can make keeping the weight off challenging. Here’s why: Semaglutide lowers your appetite and regulates metabolism.

Semaglutide is a GLP-1 receptor agonist, which means it mimics GLP-1, a hormone that helps control your appetite. While taking semaglutide, your hunger is suppressed and food moves more slowly through your system. When you stop taking it, your body’s natural hunger signals can return stronger. At the same time, your metabolism might slow down. Not surprisingly, the combination of feeling hungrier and burning fewer calories can lead to weight gain if you’re unprepared.

While gaining weight after GLP-1 is a possibility, it’s not definite. Knowing these changes are coming is the first step in maintaining your weight loss. Slowly tapering off the medication is the best way to reduce the effects of stopping. We’ll talk a bit more about how to safely taper off Ozempic^® and Wegovy^® in the next section.

How to not gain weight after stopping Ozempic^®: Strategies and tips

Studies have shown that keeping weight off is possible after semaglutide treatment, especially if you taper off gradually and keep up healthy habits. In one study, people were able to maintain a stable weight for the first 26 weeks after stopping semaglutide using the taper method. But gaining weight is also a possibility if you don’t stick to healthy habits. Another study showed that 18% of people gained 100% or more of their weight back after 12 months. What does this mean? The choice that you make will dictate what happens after coming off the medication. Scary? Sure. Empowering? Definitely. 

Here’s what to do:

• Follow your clinician’s guidelines about tapering off the medication: Abruptly stopping or reducing the dose without professional advice can lead to strong symptoms that could lead to weight gain. Your clinician will gradually decrease the dosage over time to minimize side effects and help your body adjust. 
• Maintain the healthy eating habits you learned from Noom: When you begin tapering off Ozempic^® or Wegovy^®, all those great habits you developed using Noom will become even more important. Noom’s food color system, meal tracking, and supportive community will help you choose nutrient-dense foods that will fuel your body. 
• Continue to exercise regularly: A 2024 study found that people who paired GLP-1 medication (liraglutide in this case) with exercise were more likely to maintain their weight loss a year after stopping the medication.

You can keep those pounds off with the right mix of healthy eating, regular exercise, and support. Noom’s programs are designed to help you build these healthy habits for long-term success, giving you the tools to overcome the challenges of stopping Ozempic^® or Wegovy^®. Here’s what to focus on for future success: 

How to eat after stopping Ozempic^® or Wegovy^®

When you stop taking Ozempic^® or another medication containing semaglutide, maintaining a balanced diet is crucial to preventing weight gain. You’ll lean on the healthy habits you cultivated with Noom while taking Ozempic^®, but here’s a refresher:

Maintain a balanced, nutrient-dense diet

A well-rounded eating plan packed with nutritious foods is one key strategy for keeping the weight off after stopping Ozempic^®. Noom’s food tracker and color system can make balancing nutrient-dense choices with other foods easier. 

Here’s how to make it work for you:

• Prioritize protein: Getting enough lean protein (chicken, eggs, low-fat yogurt) can fill you up and help you naturally reduce calories. It will also protect your muscle mass, which could have dipped while you were taking Ozempic. One tip: Begin each day with a protein-rich breakfast to control hunger and stabilize your energy throughout the day.
• Load up on colorful fruits and veggies. They’re packed with vitamins, minerals, fiber, and nutrients and will help you feel full. 
• Choose high-fiber carbs: Whole grains and legumes will provide steady energy, slow digestion, and keep you full longer. 
• Add some healthy fat: Fatty fish, nuts, seeds, and olive oil help keep you satiated and help you absorb nutrients. Try to include those high in omega-3 fatty acids, like salmon, walnuts, and chia seeds, for their anti-inflammatory benefits.

Sticking with these good habits after you stop the medication can help maintain any lost weight.

Overcoming common eating challenges

Stopping Ozempic^® or Wegovy^® can bring back familiar challenges like emotional eating, especially as hunger cues return. Stress or boredom might make it tempting to turn to food for comfort, but recognizing these triggers and finding healthier ways to cope can keep you on track. Here are some strategies for dealing with those:

• Identify eating triggers: Knowing your triggers can help prevent disruptions to the healthy behaviors you’ve established. Pay attention to when you’re reaching for food to cope with feelings rather than hunger. Keep track of what you eat in Noom’s food tracker and record how you feel to spot any patterns.
• Keep healthy food on hand: Consider planning your meals for the week and meal-prepping balanced meals and healthy snacks ahead of time. This way, you’re not left scrambling for something to eat when you’re hungry.
• Practice mindful eating: Slow down and savor your food. This can help you feel more satisfied with smaller portions and make maintaining your weight easier after stopping Ozempic^®.
• Find new ways to de-stress: Instead of turning to food, try a quick walk, deep breathing, or calling a friend when you’re feeling overwhelmed. Noom’s Success Kit has tools to help you work through stressful emotions. 
• Plan for social situations: Eating out or attending a gathering can be tough, but we’ve got a lot of solutions. One is to eat a small, protein-rich snack before going out. Check our guide on how to eat healthy in social settings to learn more tips and tricks.
• Build a support network: Surround yourself with people who cheer on your healthy lifestyle. Building a community can help you keep weight off. Join the Noom community and stay active in the groups that support your journey. 

Exercise strategies to maintain your weight after Ozempic^® or Wegovy^®

Staying active can help you maintain your weight after stopping Ozempic^® or Wegovy^®. Remember that study we mentioned above? Exercise seemed to be the key to keeping weight off after stopping a GLP-1. Here’s a simple approach to get started:

• Begin with gentle exercises. Try walking, swimming, dancing, or cycling to ease into a regular routine. 
• Be consistent: If you’re a beginner, start with shorter sessions—try to get in 15 minutes of moderate cardio a few days a week. You can gradually build up from there, aiming for 150 minutes throughout the week. 
• Choose activities you enjoy: Whether dancing, playing sports, or walking with friends, pick exercises that make you feel good. Noom encourages joyful movement, so find what you love and make it a part of your routine. When you enjoy what you’re doing, sticking with it for the long haul is easier.
• Incorporate strength training: Add muscle-building moves like bodyweight exercises or resistance bands to rev up your metabolism. Noom has a variety of on-demand workouts for every skill level. 
• Try interval training: When you’re ready to up the intensity, alternate between brisk walking and jogging to burn more calories. Or, check out high-intensity interval training (HIIT) workouts when you’re ready for something more advanced.

Staying motivated can be challenging, but setting achievable goals and tracking your progress works. Mix up your routine with new activities to keep it fun and exciting. Don’t forget to celebrate your wins, big or small. Surrounding yourself with a support system also plays a role in maintaining your success. 

What to do if you’re stopping Ozempic^® or Wegovy^® for cost or shortage reasons

If you’re considering stopping your GLP-1 medication due to high costs or shortages, there are options available. For those who qualify for Noom Med, you can discuss with your clinician whether compounded semaglutide* through Noom GLP-1^Rx might be a more affordable alternative. This option provides the same active ingredient as Ozempic^® and Wegovy^®, potentially at a lower cost.

If prescribed, compounded semaglutide will be delivered to your door, with prices starting at $149 for the first month. This fee includes the complete Noom Med program, giving you access to clinicians to help create a weight loss plan that fits your needs.

Leveraging Noom’s personalized programs for weight maintenance

You’ve already worked on your diet and exercise routines, but staying on track after stopping Ozempic^® or Wegovy^® requires ongoing support and focus. Noom offers the tools and guidance to keep that momentum going, helping you build lasting habits for long-term success.

By tapping into Noom’s support system, you’re not just maintaining your weight—you’re building a healthier relationship with food and your body that will last.

Don’t let concerns about weight regain hold you back. Fill out a brief questionnaire today to see how Noom can help you build healthier habits and achieve your goals. If you’re looking for an alternative, see if you qualify for Noom Med to be connected with a clinician who can discuss alternatives and prescribe if appropriate. 

*Compounded semaglutide available on the Noom platform is produced in an FDA-registered facility but not reviewed by the FDA for safety, efficacy, or quality.

Note: Ozempic^® is not FDA-approved to treat obesity or for weight loss.