If you’re here, chances are you’re either:

• Thinking about starting a GLP-1
• Already on one
• Or worried about what happens when you come off

And honestly… I get it. I am still in the midst of my own GLP1 journey and my own biggest concern is about what happens on the other side? Will I be able to maintain the weight loss?

That is exactly why I am here doing all of the research, reading and soon some courses to make sure that I can support myself, share my own experience and findings so that I may also be able to support you to effectivly use a GLP1 medication for effective and long lasting weight loss.

Because I’m seeing the same pattern again and again with online forums and people commenting on my own posts that..

People go on a GLP-1…
They lose weight…
They come off…

…and end up right back where they started. Sometimes worse.

That’s the scary one where people report that their hunger sky rocketed and they gained all of the weight back and then more so. The existing studies also support this, that 70-80% of people will regain the weight.

BUT… there is that 20% of people who do manage to keep the weight off. It is possible.

People don’t regain the weight because the drug didn’t work. But because no one showed them how to use it properly. So that is my mission with this post and with the accompanying guide of how to do a GLP1 the right way, to lose the weight and how to keep it off for good.

I want us to be in that 20% of people actually who keep it off. For good!!

⚠️ Before We Start (Please Read This)

This is NOT medical advice!!!!

Medications like Ozempic and Mounjaro should only ever be taken under the guidance of a qualified medical professional.

If you’re considering this route, your first step should always be a conversation with your doctor

What I’m sharing here is:

• My experience
• What I’m seeing as a coach working with clients
• What actually seems to help people keep the weight off for the long term.

** Disclaimer – This article contains affiliate and sponsored links. This means I may make a comission should you choose to purchase using my link at no additional cost to you. The use links and sponsors supports my work and being able to deliver free content for you.

My Honest Take As A Coach

A GLP-1 also should NOT be the first tool you reach for. In my opinion they can be a very powerful tool when used right. But they should be a last port of call. The ‘I have tried everything and I am just not loosing weight‘ kind of tool.

It should come after:

• You’ve tried to build consistent habits
• You understand the basics of nutrition
• You’ve worked on your lifestyle

And you and your doctor decide you need additional support.

Because yes, the benefits are real.

We’re seeing:

• Significant weight loss
• Reduced food noise (this is HUGE)
• Improvements in metabolic health
• Reductions in visceral fat

For many women in midlife, especially with hormonal challenge this can genuinely be life-changing. As someone who has PCOS and really suffering with insulin resistance, not being able to get a hold of my hunger levels and shift the weight naturally. I had done it all and this path is not one I took lightly.

The Part No One Really Talks About

Here’s where I think we need to be a bit more honest, and it’s maybe something that not everyone realises. Not all of the weight you lose is fat. If you don’t eat enough calories your body will get rid of muscle too if you don’t work to preserve it.

Research suggests that a significant proportion of weight lost on semaglutide can come from lean mass, with some analyses estimating this at around 40–45% though those estimates are with semeglutite (also known as Ozempic) but it seems to be much lower with tirzepatide (Mounjaro, Weygovy), it is 25%.

What this can look like in real life:

• Strength drops
• Energy drops
• Muscle is harder to maintain
• No energy to exercise
• Metabolism takes a hit

So yes, the scale is going down, but not always in the way you want and why weight should not be the only factor that you measure during your journey. Low muscle mass and a slow metabolism makes it VERY hard to then keep the weight off.

Side Effects You Should Know About

The most common ones you may have already heard about:

• Nausea
• Digestive issues
• Appetite suppression to the point where eating enough becomes difficult

Less common, but important:

• Pancreatitis
• Gallbladder issues
• Thyroid concerns

This is why proper medical support matters.

I’ve heard of people having to stop because the side effects were impacting their day-to-day life. This is important as adverse effects are a possibility, even more so if the medications and misused and without care.

Why So Many People Regain The Weight

This is the big one. If nothing else changes and you don’t adjust your habits from before you started the medication

The weight often comes back

And quickly.

Because:

• Appetite returns
• Muscle mass has been lost reducing your metabolic rate
• Habits haven’t been built

So you end up stuck in a cycle:
Lose → regain → repeat

And this is where GLP-1s can quietly become a long-term dependency.

My Approach: Use It As A Window

This is how I’m framing it with my own mindset and how I will work with my clients:

• A GLP-1 is a window of opportunity
• Not a magic solution

You either:

1. Stay on it long-term (which for many is too expensive)
2. Or use it to build a lifestyle that supports you when you come off

This guide is about option 2.

The “Do It Right” GLP-1 Protocol

This is what I’m focusing on personally and with clients right now.

1. Strength Training Is Non-Negotiable

If you do nothing else, do this!!

When you’re eating less (especially with appetite suppressed), your body will lose muscle unless you give it a reason not to.

What I recommend:

• 3 strength sessions per week
• 30–40 minutes
• Focus on progressive overload
• Train close to failure

This is your insurance policy against muscle loss. You will also gain a more toned and defined looking body, you know the one you have been wanting not to mention supporting the appearance of lose or sagging skin.

2. Protein First (Based On Target Bodyweight)

This is a big one, but if I’m honest really not an easy one. The last thing you will want to eat is protein which makes it even more important.

Aim for a minimum of 0.7g of protein per lb of your target bodyweight.

For example, if your target bodyweight is 10 stone (63kg 140lb). You would want to aim to eat 98g of protein a day as a minimum. I aim for 30-40g of protein with each of my 3 meals a day to try and keep it as simple as possible.

This becomes your minimum.

Because what I see all the time is:
Appetite drops → protein drops → muscle loss increases

Simple focus:

• Protein at every meal (30-40g)
• Use shakes if needed on low appetite days

3. Upgrade Your Food Quality

If you’re eating less… every meal matters more. I see a lot of people still eating the same old junk, just less of it. Yes they are still losing weight but then wonder why their hair is starting to fall out. Your body needs nutrients to thrive and we want to use this as a tool to improve overall health and so this means eating good quality and nutritious foods.

Focus on:

• Whole foods
• High-quality protein
• Fibre
• Healthy fats

This is your opportunity to actually improve your nutrition not just reduce calories. And it’s also important to know that you will still have to be in a calorie deficite for it to work. For many this might mean the need to count calories and macros at points along your journey.

For many the results can come from simply making better food choices and watching portion sizes though each persons journey will be unique.

4. Build Structure While Hunger Is Quiet

This is such an underrated advantage of being on a GLP-1.

When food noise is reduced, it’s the perfect time to build routine and indeed break old ones that had been keeping your stuck before.

For me this was about highlighting what I know was my habits that kept my cravings high and reliant on sugar. It was wanting something sweet after an evening meal and snacking on junk (crisps, biscuits, crisps) in the afternoons. I focused on reducing these and this is where the weight loss has been possible with this alone.

So consider what is your eating habit that you know you needed to get rid of.

Then:

• Set meal times
• Plan ahead
• Create consistency
• Be mindful about your eating habits

These are the habits that will carry you long-term.

5. Track More Than Just The Scale

The scale doesn’t tell you the full story of what you’ve lost.

You could lose weight…but also lose muscle.

Instead, track:

• Measurements
• Strength
• Body composition (if possible)
• How you feel

I’d reccommend getting a smart scale as a minimum, but really the gold standard would be to get a dexa scan if at all possible.

6. Support Your Body Properly

Eating less can increase the risk of nutrient gaps.

Some of the basics I often recommend (depending on the individual):

• Omega-3
• Vitamin D3 + K2
• Creatine
• A good quality multivitamin.

I like to use Lean Greens and add it to my morning protein smoothie as it acts almost like a multivitamin and it also contains creatine and collagen. So getting lots of your nutrients in one product.

This is about supporting your body, not just shrinking it.

7. Become The Person Who Keeps The Weight Off

This is the part that really matters. It’s not just about losing weight. It’s about becoming someone who lives differently

That means:

• New habits
• New standards
• A new identity

Because if nothing changes long-term… neither will your results

Final Thoughts

A GLP-1 can absolutely help you manage your apitite.

But it won’t:

• Build muscle
• Fix your habits
• Create long-term change

That part is still on you.

Use it as a tool.
Use it as a window.
Use it wisely.

Because the goal isn’t just to lose weight… it’s to keep it off and feel stronger doing it

GLP-1 Providers & Support Options (UK & US)

If you’re considering a GLP-1 medication, it’s important that you go through a regulated provider with proper medical screening and ongoing support. You will usually need to be a BMI of 30 or over to qualify.

I’m often asked where to start, so here are some well-known providers that offer online consultations and medical guidance.

🇬🇧UK Option – Click Pharmacy and you can use code W85OFF to get 5% off

🇺🇸 US Option – Goby Meds

Always speak to a qualified healthcare professional
Make sure any provider you use is properly licensed and regulated
Never purchase prescription medication from unverified sources

Want More Support?

If you want help applying this properly (nutrition, training, structure), this is exactly what I help my clients with inside my coaching.

Or if you want to follow along with my journey, you can do that here on youtube

Or right here on the blog

Mounjaro Weight Loss Journey | Before & After Month 1 Results