FAT jabs have turned the tide on the obesity epidemic, but there’s a new challenge on the horizon – an obesity bounceback.
With prices of Mounjaro set to soar next week, many users are worried they won’t be able to afford the ‘life-changing’ drugs anymore. But fear not, we’ve compiled a comprehensive guide to help you wean off the drugs, without your waistline bouncing back.
The ‘food noise’ can creep back in once you come off fat jabs, and appetite is no longer suppressed by GLP-1[/caption]
Many people return close to their original weight within two years, says nutritionist and author Alison Bladh[/caption]
If you’ve been using Mounjaro or Wegovy, you’ll likely be feeling ecstatic to finally see stubborn fat melt away.
But despite feeling the best you’ve felt in years, and the flow of compliments, you’re quietly battling profound fears about weight regain.
The ‘food noise’ can creep back in, and appetite is no longer suppressed by GLP-1, the hormone stimulated by GLP-1 medications.
One study showed patients on Wegovy regained two-thirds of the weight they had lost, while those on Mounjaro gained 14 per cent of their body weight after a year.
“Many people return close to their original weight within two years,” registered nutritionist and author Alison Bladh (alisonbladh.com) tells Sun Health.
“When the drug is discontinued, the body’s natural hunger hormones may rebound, leading to a noticeable increase in appetite.
“These findings highlight the importance of having a clear, personalised transition plan when coming off GLP-1 therapy.”
It’s considered safe to use weight loss jabs for up to two years, and often recommended to lower your dose gradually.
In theory, you could use a low dose indefinitely – but the long-term side effects are still being studied and prescriptions would be costly; between £130 and £150 paper month for the lowest dose of Mounjaro.
Mounjaro prices are set to soar from September, leaving customers with difficult choices.
So if coming off the jabs is your next step, your newfound healthy habits will be put to the test, experts say.
Monty Simmons, personal trainer (@movewithmonty) (movewithmonty.uk), says: “This shouldn’t be a big adjustment – these should be the habits you’ve already been living by, not something brand new you’re trying to learn now.
“You might even get to the point where you don’t want to go back to old habits because you remember how bad they made you feel.
“The whole point here is to become a different person, someone who actually lives like a fit, healthy person, not just someone who had a quick fix.
“If the majority of your diet is whole, nutritious food and your lifestyle is active, you’ll be able to sustain the results you’ve worked for, not just for a few months after the jabs, but for the rest of your life.”
Piroska, founder of weight loss clinic CeCe, which supports patients on jabs, adds: “What these medicines do is they give you a break to make hard work so much easier, which is learning new habits.”
She says it can take a couple of weeks to adjust to hunger hormones creeping in, and you should expect to see some weight gain.
“Our weight fluctuates every few months or even day-to-day so it’s really important not to fixate on the scales,” she adds.
Here’s how to prepare for the next step in your new life…
MINDSET
1. BELIEVE IN YOURSELF
Mounjaro prices are set to soar from September, leaving customers with difficult choices[/caption]
Mindset is the key to any weight loss, says Piroska, founder of weight loss clinic CeCe[/caption]
THE first thing Piroska tells clients is to believe in themselves.
“Mindset is the key to any weight loss,” she says.
“I always start by saying, ‘You have now regained control, it’s not beyond you. It’s not a runaway train’.
“That is very empowering for people. Very often the weight gain comes from self-loathing.”
2. DITCH DIET LANGUAGE
YOU’RE not on a diet anymore, so ditch the “old-fashioned diet speak”, says Piroska.
For example, ‘I’ve fallen off the wagon’, ‘I’ve been bad’, ‘It’s all about the number on the scale’.
Piroska adds: “We need to get away from that and focus on the health aspect; what feels good? What will boost your energy levels, help your skin health and more?”
3. PLAN FOR TRIGGERS
PEOPLE eat due to stress, low mood, for reward and many other reasons.
Learn your own triggers and come up with a plan.
For example, if you feel out of control at a party buffet, Piroska says: “Eat a plate of salad first, because the fibre forms a barrier in your gut and helps you feel fuller for longer.”
If the ‘old you’ ate six sausage rolls, Piroska says: “That’s desire, not hunger, and you can learn to override that.”
4. DON’T FEAR FOOD
DON’T avoid food in fear you’ll regain weight as this could have the opposite intended effect.
“Most people don’t eat enough, especially at the beginning of the day,” says Piroska.
“Come afternoon, they’re putting fast fuel in their mouth, which is everything they can get their hands on – chocolate, crisps, sugar.”
Stick to regular, balanced meals, which will keep blood sugar levels, and therefore cravings, in check.
5. SELF SABOTAGE
WHEN you’ve got a birthday, celebration or bank holiday, old habits have an opportunity to stick around afterwards.
But only you allow this to happen.
Piroska says: “If they’re in that old diet mentality, they’ll think, ‘Oh I’ve messed up now, so there is no point continuing’.
“Go on holiday, go out for dinner, but there is no ‘getting back on it’ or anything like that. It’s just returning to normal.”
6. KEEP A DIARY
Keep a food diary both on and off the jabs to track progress[/caption]
A FOOD diary can be helpful both on and off the jabs to track progress.
Piroska says: “When you find yourself in a situation thinking, ‘Hang on, I feel like I’m climbing that mountain again’, you’ve got a physical tool to refer back to.”
DIET & NUTRITION
7. TOP COMBO
Eat a protein-rich breakfast which includes eggs after coming off the jabs[/caption]
FOCUS on protein and fibre at each meal.
Alison says: “Adding a protein-rich breakfast (25g) can be particularly helpful in the first meal after stopping medication.
“Research shows this can reduce hunger hormones later in the day, improve satiety, and prevent evening overeating.”
Try a three-egg omelette or egg muffins, Greek yoghurt, a smoked salmon bagel or a smoothie with protein powder.
Alison adds: “High-fibre vegetables and pulses like beans, lentils, broccoli, and leafy greens slow digestion, which helps keep GLP-1 active for longer.”
8. THE GOOD FAT
You’ll need to eat fat – but only the healthy kind[/caption]
WANT to ward off fat? You’ll need to eat it – but only the healthy kind.
Alison says: “Far from being the enemy, fats from nuts, seeds, avocado, and olive oil help regulate satiety hormones and make meals more satisfying.”
The Mediterranean diet emphasises healthy fats and can be “especially effective” for health and weight loss.
Why not switch to a Med-focused meal plan once you’re off the jabs
9. NATURAL GLP-1
THINK less about a ‘diet’ and more about supporting your gut health, which plays a role in appetite regulation.
Alison says: “A diverse gut microbiome, nourished by a variety of fibre-rich plants, whole grains, and fermented foods such as yoghurt, kefir, sauerkraut, and kimchi, can promote the production of short-chain fatty acids.
“These compounds have been linked to improved appetite regulation and may help the body naturally stimulate GLP-1 release.”
10. OUT OF SIGHT
‘HEDONIC’ hunger – the urge to eat for pleasure rather than physical need – “can become more pronounced” once you come off the jabs, says Alison.
So strip high-calorie foods from your home and make the healthier ones easier to reach.
“Limiting ultra-processed foods, refined carbohydrates, and sugary snacks is critical,” adds Alison.
“These not only spike blood sugar and increase hunger but can also undo the metabolic benefits gained during treatment.”
11. BE PREPARED
YOU make poorer choices when you’re hungry.
“Get ahead by planning,” says Alison.
“Choose two or three easy recipes you can batch-cook for the week and have a few quick ‘busy day’ meals you can turn to without thinking.
“Taking five minutes in the evening to jot down what you’ll eat tomorrow reduces last-minute decisions, helps you stick to your goals, and makes overeating less likely.”
12. WHEN HUNGER STRIKES
IF your hunger is incessant, snacks can be a healthy addition to your diet.
For grab-and-go snacks, look for ‘minis’ or single-portioned foods in the supermarket.
Alison recommends Greek yoghurts, nut butter pouches to drizzle on fruit or mini cheeses with apple or some crackers.
Prepped snacks that travel well include boiled eggs, chopped veg sticks and nuts.
Watch out for packaged snacks that contain high sugars, fats or additives – even if they claim to be ‘healthy’ – and try to stick to whole, unprocessed wholefoods.
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes – most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all…
- Don’t skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full. - Don’t ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don’t stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
MOVE IT, MOVE IT
13. START NOW
If you’re on GLP-1 now and you’re thinking about starting to exercise only once you come off it, you’re probably leaving it too late, says personal trainer Monty Simmons[/caption]
EXERCISE while on GLP-1 meds is vital to preserve muscle mass.
Monty explains: “If you’re more muscular, you burn more calories.”
This prevents the body storing fat – plus, muscle shape your figure.
“If you’re on GLP-1 now and you’re thinking about starting to exercise only once you come off it, you’re probably leaving it too late,” Monty adds.
“You need to be building those habits now so that you have a consistent exercise regime in place before you come off.”
14. PICK UP WEIGHTS
Aim to do at least two to three full-body strength sessions a week[/caption]
STRENGTH training builds muscle, while cardio burns calories and keeps the heart and lungs healthy.
Monty says: “Aim for at least two to three full-body strength sessions a week.
“You don’t need to learn dozens of different exercises. Six to eight basic ones is enough, such as squats, lunges and push-ups.
“Do three sets of 10. If you do use weights, start light.
“Get used to the movement, check your form in the mirror, watch a few videos, and practice until it feels like you’ve got good control.”
15. TRACK PROGRESS
THEY say motivation comes from seeing results.
“Track your strength and fitness markers (sets, reps, weights, times, distances) so you have proof of your own progress,” says Monty.
“The more progress you can see and feel, the more you’ll stick with it.
“Try to do a couple more reps, an extra set, a bit more weight, or improve your form.”
This is called progressive overload.
16. STAY CONSISTENT
“CONSISTENCY in your routine is vital,” says Monty.
But don’t put pressure on yourself to stick to an extreme regime.
“You won’t always be able to train at exactly the same time each week, but you should have one or two days that are set in stone for training,” he says.
“Treat them as non-negotiable.”
Find ways to make your life more active, like taking the stairs.
Monty says: “Don’t let yourself slide into being a couch potato because if you act like a couch potato, you’ll probably start eating like one too.”
17. INTO THE FUTURE
To maintain your fitness goal long-term TRY a different style of cardio, a race, a new sport, just to keep things interesting[/caption]
LONG-TERM maintenance is the final goal.
Monty says: “You’ve gotten through the hardest bit. You’ve handled the appetite spike, kept your habits going, and avoided slipping back into excessive eating and processed foods.
“Now it’s about keeping this going for life.
“When you’re more advanced, bring in some variety – a different style of cardio, a race, a new sport, just to keep things interesting.
“Try swimming, cycling, climbing, tennis – anything that keeps you active and makes use of your fitness.”
18. LIVE LIKE A FIT PERSON
Make sure to sleep to avoid eating half as much again the next day[/caption]
SUPPORT your new regime.
Monty says: “Poor sleep can easily lead you to eat half as much again the next day, so be mindful of the things that mess with rest – late nights, alcohol, endless scrolling, gaming until 2am.
“Life will always throw stress at you, but if you can get into the habit of going for a run instead of heading to the cupboard, you’ll make things much easier for yourself.”
Lean on social support, too.
Monty says: “You might have to tell your friends you’re not up for spending every weekend drinking and eating until you feel awful, and that you’d rather do something together that isn’t based on junk food and booze.
“That doesn’t mean you can’t enjoy a wedding or a big night out here and there.”
The 7 fat jab mistakes stopping you losing weight
WHILE weight loss jabs have been hailed as a breakthrough in helping tackle Britain’s obesity crisis, some users say they’re missing out on their waist-shrinking powers – and it could be down to some simple mistakes…
POOR PENMANSHIP
Many people don’t correctly use the injection pen, according to Ana Carolina Goncalves, a pharmacist at Pharmica in Holborn, London.
Make sure to prime your weight loss pen correctly, as per the instructions. If nothing comes out, try again, and if it still doesn’t work, switch the needle or ask a pharmacist for help.
It’s also recommended to rotate injection sites between the abdomen, thigh and upper arm to avoid small lumps of fat under the skin.
TIME IS OF THE ESSENCE
Make sure you’re using the jabs on the most effective day of your schedule.
For example, taking the jab right before a takeaway or party won’t stop you from indulging, says Jason Murphy, head of pharmacy and weight loss expert at Chemist4U.
Weight loss injections need time to build up in your system, so if you’re planning for a heavier weekend, inject your dose mid-week.
MAKING A MEAL OF IT
You may not feel the urge to overeat at mealtimes due to the jabs. But skipping meals altogether can backfire, says Dr David Huang, director of clinical innovation at weight loss service Voy.
If a person is extremely malnourished, their body goes into emergency conservation mode, where their metabolism slows down.
FOOD FOR THOUGHT
A key mistake using weight loss jabs is not eating the right foods.
As well as cutting out sugary drinks and alcohol, Dr Vishal Aggarwal, Healthium Clinics recommends focusing on your protein intake.
DE-HYDRATION STATIONS
Dehydration is a common side effect of weight loss injections. But it’s important to say hydrated in order for your body to function properly.
Dr Crystal Wyllie, GP at Asda Online Doctor, says hydration supports metabolism, digestion, and can reduce side effects like headaches, nausea and constipation.
MOVE IT, MOVE IT
It can be easy to see the jabs as a quick fix, but stopping exercising altogether is a mistake, says Mital Thakrar, a pharmacist from Well Pharmacy.
Exercise helps maintain muscle mass and help shape the body as you lose weight, which may be crucial if you’re experiencing excess skin.
QUIT IT
While there’s the tendency to ditch the jabs as soon as you reach your desired weight, stopping them too soon can cause rapid regain.
Mr Thakrar recommends building habits like healthier eating during treatment for sustaining results.