Two years ago, most people had never heard of GLP‑1 medications. Now they’re part of everyday conversations, headlines and doctor’s visits. And while these drugs can be powerful tools for weight loss and metabolic health, one big question keeps coming up: How do you keep the progress once you stop taking them?
Nutritionist Ali Eastaugh sat down to talk through what really happens after discontinuing GLP‑1s — and how to avoid the dreaded rebound.
The growing acceptance of GLP‑1s
Eastaugh said the professional community largely sees GLP‑1s as helpful tools for people managing type 2 diabetes, obesity or metabolic syndrome. But she also emphasized that they’re not a standalone solution.
“It’s helpful, but at the same time, we do have to use this time to change your habits,” she said. “It’s not a magic bullet. There is no magic bullet when it comes to weight loss.”
That’s the tone she kept returning to: GLP‑1s can open the door, but habits keep you in the room.
What happens when you stop taking GLP‑1s
The rebound effect is real — and well‑documented. Eastaugh pointed to research showing just how quickly progress can slip away.
“Research shows that after taking the medications, that within the first year, most people gain about 60% of the weight back,” she explained. “And within that, their blood pressure increases, their cholesterol increases, and blood sugar levels also go back up.”
And the trend doesn’t stop there.
“And then within 2 years, most individuals gain almost entirely all of the weight that they had lost,” she said. “They return to their baseline levels.”
It’s a tough reality, but one that underscores her message: the medication alone isn’t enough.
Using the ‘momentum window’ to build better habits
Eastaugh encouraged people to think of their time on GLP‑1s as a window of opportunity — a period when weight loss momentum can make lifestyle changes feel more achievable.
“The only way to maintain this weight loss is to change your lifestyle,” she emphasized.
That means shifting the focus from eating less to eating better.
“If you use this as an opportunity to have the extra momentum to start eating more fiber, right? More, more beans and fruits and vegetables so that you feel more full naturally,” she said. “It’s not just about eating less portions. It’s about eating more foods that fill you up, like fiber and protein and less processed foods.”
Her message is simple: GLP‑1s can help you lose weight, but your habits determine whether you keep it off.
Why strength training matters more than you think
One of the most overlooked parts of rapid weight loss is muscle loss — and Eastaugh didn’t mince words about how important it is to protect your lean mass.
“When you lose weight rapidly, most people also lose a lot of muscle mass, of lean muscle mass,” she said.
That’s why she stresses strength training during and after weight loss.
“You wanna tell your muscles, ‘We need these, so let’s hold on to this, this muscle mass,’” she explained.
And she warned that skipping this step can leave you worse off than when you started.
“If you lose weight rapidly and lose muscle mass in the process… and then if you go off the medications and are likely to gain the weight back, you’re just gaining fat back,” she said. “You’re not gaining the muscle back.”
Don’t stop GLP‑1s abruptly — transition with intention
Eastaugh also urged people not to quit GLP‑1s cold turkey.
“When you feel like you’ve lost the weight, you’re happy where you are, make sure not to just stop it abruptly,” she said.
Instead, she recommends a transition phase centered on healthy habits.
“To get enough sleep, to manage your stress levels,” she noted. “All of this matters to maintain it long term.”
Start where you are — and build slowly
Not everyone can overhaul their lifestyle overnight, and Eastaugh acknowledged that.
“Most people need time to ease into it,” she said. “Most people need to, to give themselves a little bit of, of grace.”
But the momentum from early weight loss can help fuel those changes.
“This is this window of time where if you use it to change not just your, the pounds, the number on the scale, but your habits,” she explained. “The weight loss medications create the weight loss, but the habits create the ability to maintain the weight loss long term.”
No magic bullet — just lifestyle change
Eastaugh wrapped the conversation with a reminder that resonates far beyond GLP‑1s.
“There is no magic bullet when it comes to weight loss,” she said. “The only solution is changing your lifestyle.”
Where to learn more from Eastaugh
For anyone wanting more guidance on plant‑forward eating and fiber‑rich habits, Eastaugh pointed to her online platforms.
“I love teaching the benefits of eating more plants,” she said. She shared that her YouTube channel is called PlantWise, Her Instagram account is also PlantWhys.
This story was adapted from a TV broadcast script using artificial intelligence. Every story, including those adapted with AI, is reviewed by a human editor before publication to ensure that KSL's editorial standards are upheld.
