A dietitian says GLP-1s aren't 'a free lunch' — you need a plan when you stop taking them. Here are her 3 best tips.

Dr.

Linia Patel is a registered dietitian and author of "Life After Weight-Loss Medication." Liudmila Pokrychuk Dr.

Linia Patel is a registered dietitian and author of "Life After Weight-Loss Medication." Patel said GLP-1s can be great tools, but require a game plan when you stop taking them.

She shared her tips for staying full and fighting food noise once you're off GLP-1s.

For those with positive experiences on GLP-1s , the benefits are enormous.

They might report feeling physically better, having more confidence, or improved relationships with their spouses.

It's the moment when some people go off the medications that can cause stress, especially if they don't have a plan for maintaining their new weight.

"Weight loss is the short-term part, and then the forever bit is the weight maintenance part," Dr.

Linia Patel, a registered dietitian in the UK and author of "Life After Weight-Loss Medication," told Business Insider.

One review published in March 2026 found that around 60% of the weight lost will be regained after one year off a GLP-1 such as Ozempic, Wegovy, or Mounjaro .

It also projected a 75% weight regain in the long term.

When stopping a GLP-1, weight regain, specifically fat, can also feel quicker.

It's why medical professionals often encourage incorporating strength training and eating enough protein while on the medication; otherwise, you might lose too much muscle, which is crucial for weight maintenance.

While Patel said the medications can be an enormous help, they should be seen as a piece of the puzzle, not a magic bullet.