Medications like Wegovy and Mounjaro can effectively initiate weight loss, but what steps should follow?

Renowned UK nutritionist Kirsten Davies offers her expert advice for individuals concluding their use of weight loss injections and aiming to sustain their new weight.

Though the transition might seem overwhelming at first, Davies simplifies the process into an easy-to-follow ten-step plan.

She emphasizes, “Achieving long-term success involves a mindful, gradual shift and dedication to sustainable habits that align with your biology, mindset, and daily lifestyle.”

Kirsten collaborates with CheqUp, a private health clinic that incorporates weight loss medication into a comprehensive care program designed to assist individuals in shedding pounds.

At CheqUp, patients benefit from the support of nutritionists, health coaches, and a medical team throughout their weight loss journey.

Toby Nicol, CEO of CheqUp, said: ‘Coming off medication is not the end of your journey. It is the start of a new chapter. This chapter is about maintaining the progress you have made and building a strong, sustainable lifestyle that supports you long-term.’

Here, Kirsten reveals to Femail her 10-step plan for weight maintenance success after the GLP-1 journey.

UK nutritionist Kirsten Davies has shared her top ten tips to help individuals maintain their weight after taking weight loss jabs (stock image)

1. Taper slowly and get support for a six-month period – never go cold turkey!

‘Do not rush the process. If you are preparing to taper off your medication, it is essential to do so slowly. Never stop abruptly or go cold turkey. 

‘Instead, aim to gradually reduce your dosage, ideally by 2.5 mg each month. This allows your appetite to slowly reawaken while you simultaneously begin reverse dieting. 

‘The goal is to ease your body back into a natural rhythm while supporting it with nourishment and structure. 

‘As you make this transition, your next focus should be building the habits that will help you maintain your results for the long-term. 

‘This is why this stage really needs you to have the support of a healthcare provider or health coach who can support in reducing your GLP-1 medication and do so in gradual stages.

‘If you notice a significant increase in hunger or cravings during the taper, it’s wise to pause and stabilise at your current dose while continuing to build consistent lifestyle habits.

‘Every case is unique, factors such as your BMI, metabolic history and underlying health conditions influence how your body responds. For this reason, some individuals may require a higher maintenance dose than others to effectively support long-term weight regulation.

Kirsten (pictured) said that the process requires ‘a commitment to sustainable habits that support your biology’

‘Your personal health profile and goals should guide any changes, and decisions should always be made under medical supervision.

‘We generally recommend a minimum of six months, or longer, to taper off the medication in a safe and sustainable way. Focus on sustainability rather than speed.’

2. Be mindful of your fat cells… they will have an agenda

‘When you lose weight, your fat cells shrink but do not disappear. These cells can remain for eight to ten years or longer. They are ready to refill when the opportunity arises, which is one reason weight regain can happen quickly.

‘Fat cells also influence hormones such as leptin and ghrelin, which in turn, affects appetite and energy regulation. 

‘The more fat cells you have, the more your body may push to regain weight. This is why long-term habits such as strength training, prioritising protein and managing blood sugar are essential.’

3. Shift from fat loss to weight maintenance mode

‘You are no longer trying to lose weight. Now your goal is to maintain it. That means ending severe calorie restrictions and starting to fuel your body at a sustainable level. This will help you regulate your metabolism, support energy levels and manage hunger.

Kirsten explained that those coming off weight loss jabs need to shift into a weight maintenance mode (stock image)

‘One effective way to make this shift is through reverse dieting. By gradually increasing your calorie intake, you give your body time to adapt to a higher intake without triggering rapid weight regain.’

4. Make protein a daily priority

‘As appetite increases after tapering off medication, protein becomes essential. It helps keep you full, stabilises your blood sugar and protects your lean muscle. 

‘Aim for 20 to 30 grams of protein per meal. Some great options include eggs, Greek yoghurt, chicken, tofu, lentils, or a high-quality protein shake.’

5. Focus on strength training

‘Muscle helps you burn more calories, supports insulin sensitivity and promotes long-term metabolic health. 

‘If you are not already doing strength training, consider starting with two to three full-body sessions each week. You can use resistance bands, weights, or even your own body weight.’

6. Manage hunger with structure (don’t fear hunger)

‘Feeling hungrier during the tapering process is completely normal. It is a biological signal, not a setback. 

Here is how to manage it: Eat balanced meals every four to five hours. Never go for more than five hours without food. Include protein, healthy fats and fibre in each meal. Avoid skipping meals, as this can lead to overeating later in the day.’

7. Address emotional eating

‘As the appetite returns, food may once again feel emotionally soothing. Having a strategy in place is important. A few tools that can help include, practicing mindful eating, keeping a journal to identify emotional triggers, and talking to a coach, therapist or support group.

‘Emotional coping without food is a learned skill. With time and practice, it becomes second nature.’

8. Reconnect with your ‘why’

‘Tapering off medication marks a new phase, but your purpose remains the same. 

‘Revisit the reasons you began this journey. Whether your goal was improved health, better energy or a stronger sense of self, keeping that purpose front and centre helps you stay motivated during transitions.’

9. Track progress without obsessing

‘You do not have to count every calorie or weigh yourself daily. However, a light level of tracking can keep you accountable. Try one or more of the following – weekly or biweekly weigh-ins, tracking how your clothes fit, and journaling your mood, energy, digestion, and sleep.’

10. Prioritise sleep, hydration and give yourself grace

‘Two of the most underrated habits for weight maintenance are quality sleep and proper hydration.

‘Aim for seven to nine hours of sleep per night to help regulate hunger hormones [and] drink at least two to three litres of water each day. Thirst is often mistaken for hunger.

‘Expect some ups and downs. Daily weight fluctuations are normal and influenced by many factors including hormones, sleep and stress. 

‘Progress is rarely linear. What matters most is that you continue to show up for yourself consistently.’