When the meds stop - what now

When the meds stop - what now?

If you’re using GLP-1 injections, you've probably thought ahead about what happens when you stop. It’s a smart question. Coming off the meds can feel daunting, but it doesn’t need to throw you off track.

The habits you’ve built during this time can set you up for ongoing success. Here’s how you keep your progress going long after the jab stops.

Life after GLP-1: Understanding your body

GLP-1's helps reduce hunger and controls cravings. But once you stop, your appetite will naturally return. This isn't something to panic about, it’s completely normal. Your body is simply returning to its natural rhythm. Now's the time to trust the habits you've been building and carefully plan for this transition. Awareness is key, so noticing subtle changes can really help manage this shift.

Think about it: what habits have you already built that you feel confident about keeping? Which ones might need extra focus as you transition?

Eating habits that stick around

You might worry your appetite could get out of control again. The best way to tackle this is with simple, reliable eating patterns. Make meals balanced, protein, fibre and healthy fats all help you stay fuller for longer. Continue eating at regular intervals to prevent intense hunger spikes.

📝Task: Write down a list of go-to meals that you enjoy and keep you feeling satisfied. Include at least five breakfast, lunch and dinner options. Stick this list on your fridge or save it on your phone for quick reference.

🤔💭Reflect for a moment: what foods have kept you feeling comfortably full lately? Are these meals something you genuinely look forward to?

Mindful eating matters

When your hunger signals change, being mindful about eating is more important than ever. Take your time with meals. Chew slowly and notice when you're genuinely satisfied. Eating without distractions helps you stay in tune with your body's signals. This practice also enhances your enjoyment of food.

🤔Try this: At your next meal, turn off your phone and TV. Pay attention to how your body feels as you eat. Did it change how much you ate? Write down your observations to better understand your habits.

Building sustainable food routines

Sustainable food routines are key after GLP-1. Prioritise meal planning once a week. Meal prepping in advance ensures healthy choices remain convenient. Stock up on nutritious staples, such as frozen veggies, whole grains and lean proteins. Being prepared reduces the temptation to grab quick, less healthy options.

📝Task: Plan out next week's meals. Prep at least two or three meals or snacks in advance. Notice how much easier healthy eating feels.

Moving regularly (without making it a chore)

Regular movement has been key during your jab treatment. It boosts your mood, improves your energy and supports lasting weight management. Keep choosing movements you genuinely enjoy. Walks, gentle stretching or dancing around your living room all count. Finding pleasure in exercise helps maintain consistency.

📝Task:Identify two types of movement you enjoy enough to keep doing regularly. Schedule these into your weekly routine and set reminders on your phone or calendar.

Preparing for tricky times

Life has ups and downs, and old habits can pop back up when you're stressed or tired. Rather than letting this throw you off, plan ahead. Prepare simple, healthy snacks and quick meals for busy or tough days. Having a plan stops you from reaching for convenient but less nutritious options.

Reflect: What's one stress-triggering situation for you? How can you better prepare for it food-wise? Write down your plan clearly and keep it somewhere easily accessible.

Staying accountable and supported

Support makes all the difference. It could be a friend, family member or an online community. Let them know about your goals and ask them to check in with you now and then. Staying accountable to someone can keep you motivated when your initial enthusiasm dips.

📝Task: Right now, think of two supportive people. Send them each a message about your plans post-GLP-1 and ask if they'd be willing to check in with you regularly.

Gently tracking your progress

Keep track of how things are going without obsessing over scales or measurements. Simple notes about your energy levels, mood, sleep quality or how your clothes fit give you insight without stress. Recognising small improvements encourages continued effort.

Reflect briefly: What's one positive change you've noticed that isn't tied to a number? Jot it down and look back regularly for motivation.

Developing coping strategies

Coping strategies for challenging days are essential. Activities like journaling, deep breathing exercises, meditation or simply talking to a friend can help manage stress and emotional eating.

Task: Identify two coping strategies that resonate with you. Practice using one of them this week when you feel stressed or tempted to slip back into old habits.

Being kind to yourself

Things won’t always go perfectly, that’s guaranteed. And that's completely fine. If you slip up, forgive yourself quickly and move forward positively. Remember, progress involves ups and downs. Each day offers a fresh start and a new opportunity to care for yourself.

Key takeaways for staying on track

• Anticipate the return of hunger and plan for it with satisfying, balanced meals.
• Continue mindful eating to stay connected with your body's signals.
• Establish sustainable meal planning and prepping routines.
• Maintain regular, enjoyable physical activities.
• Prepare for tough days with easy, healthy food options and effective coping strategies.
• Seek ongoing support and accountability from trusted individuals.
• Track gently and emphasise non-scale victories.
• Always practice self-compassion and patience.
  

Imagine your ideal week after stopping GLP-1 injections. What does your routine look like from meals and exercise to rest and self-care? Write this vision down clearly and positively. Keep it somewhere visible as a motivating reminder. This thoughtful preparation can guide you smoothly through your post-medication journey.