How to Successfully Maintain Weight Loss on GLP-1 Medications

I Reached My Goal, Now What?

After 11 months on Mounjaro and transitioning to Zepbound (Tirzepatide), I reached my goal weight. My original target was aspirational. I didn’t expect to hit it, and I even adjusted it lower as I found success. In total, I lost 80 pounds, going from 293 to 213. You can see a video of me celebrating reaching my goal here. Once I hit my goal, I had one question: how do I maintain this?

What Is the Maintenance Phase?

The maintenance phase is when you focus on holding onto the weight you’ve lost instead of losing more. The goal is to build consistent habits that keep your weight stable over time. This includes:

• Balancing calorie intake with energy output
• Staying physically active
• Solidifying healthy eating patterns

This phase is about finding a sustainable routine that fits your lifestyle.

My Dosing and Weight Loss Schedule

Here’s how I titrated my doses with Mounjaro and Zepbound:

I reached my goal weight on the 10 mg dose. My schedule was conservative, and I did experience a nine-week plateau before my final dose increase. This approach worked for me, but everyone’s titration timeline will differ.

Options for the Maintenance Phase

After reaching my goal, my healthcare provider outlined a few ways to approach maintenance:

1. Stop taking GLP-1 medications
2. Increase the time between doses
3. Taper down to a lower dose
4. Combine any of the above strategies

Maintenance is highly individualized. Some factors to consider include:

• Cost of medication
• Side effects
• Lifestyle changes you’ve already implemented

My Maintenance Plan: Trial and Success

I focused on spacing out my doses instead of stopping the medication completely. I started by gradually extending the time between injections:

• 8 days between doses
• 9 days between doses
• 10 days between doses (my sweet spot)

I’ve gone as far as 12 days, but I’m currently sticking with an average of 10 days. I also experimented with lowering my dose, but that wasn’t as effective for me.

Adjusting to a New Calorie Target

Once I stopped focusing on weight loss, I had to figure out my Basal Metabolic Rate (BMR) and daily energy expenditure. At a much lower weight, my calorie needs had changed. This shift explained the plateau I hit earlier as I wasn’t recalculating my intake as my weight dropped.

To leave the calorie deficit, I focused on:

• Monitoring my daily calories
• Balancing protein, carbs, and fats (macros)
• Choosing healthier foods to meet my new needs

It’s not just calories in, calories out—it’s about applying what I learned while losing weight.

Has My Maintenance Plan Worked?

Yes. Six months into maintenance, my weight has stayed between 209 and 216 pounds. My goal weight was 213, and I’m comfortable with a range of five pounds above or below that number.

Factors that impact my weight include:

• Sodium intake
• Extra carbs or sweets
• Protein and fiber intake
• Hydration levels
• Constipation or water retention

I weigh myself daily. While that might not work for everyone, it helps me stay aware of how my choices affect my weight. On days when “food noise” returns, I focus on hydration, smarter eating choices, and hitting my protein targets.

Final Thoughts on Maintenance

Maintenance is tricky, especially after significant weight loss with a GLP-1 medication. Here’s my advice:

• Your plan will be unique to you. What works for one person may not work for another.
• Remember what you learned during weight loss. Apply those lessons to your new routine.
• Strengthen your mindset. Maintenance takes focus and consistency.
• Keep a good Sense of Humor about your journey

It took time to gain the weight, and losing it didn’t happen overnight. Maintenance is another phase—and an ongoing effort. You’ve already put in the work. Now, stay in the game and keep moving forward.