Nutritionist reveals 10 ways to keep the weight away as soon as you have reached your goal on thick jabs

Medication such as Wegovy and Mounjaro can help start weight lossBut what will come afterwards?

Top British nutritionist Kirsten Davies has shared her top tips for those who make weight loss and want to retain their new weight.

Although it can initially feel like a discouraging process, the nutritionist has split the necessary actions into a simple ten-step plan.

She said: “Long -term success requires a thoughtful, gradual transition and a dedication to sustainable habits that support your biology, your mindset and your daily routine.”

Kirsten cooperates with the private Health Clinic Check, which specializes in medicine for weight loss as part of a complete care program to support people who lose weight.

Patients at Checkp have access to nutritionists, health coaches and a medical team to support them on their journey for weight loss.

Toby Nicol, CEO of Chequp, said: ‘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 you support in the long term. ‘

Here, Kirsten reveals her 10-step plan for Success of Weight Maintenance after the GLP-1 trip.

1. Taps slowly and get support for a period of six months-GA never cold turkey!

‘Hurry not the process. If you are preparing to finish your medication, it is essential to do this slowly. Never stop abruptly or go cold turkey.

‘Instead, aim to gradually reduce your dosage, ideally every month by 2.5 mg. This allows your appetite to be redesigned slowly while at the same time you start reversing diets.

‘The goal is to relieve your body back in a natural rhythm and at the same time support with food and structure.

‘While you make this transition, your next focus should be on the habits that will help you retain your long -term results.

‘This is why this phase really needs you to support a healthcare provider or health coach who can support your GLP-1 medication and do this in gradual phases.

‘If you notice a significant increase in hunger or desires during the tape, it is wise to pause and stabilize with your current dose while you continue to build consistent lifestyle habits.

‘Any case is unique, factors such as your BMI, metabolic history and underlying health problems influence how your body reacts. For this reason, some people may need a higher maintenance dose than others to effectively support weight regulation in the long term.

‘Your personal health profile and goals must guide all changes and decisions must always be made under medical supervision.

‘We generally recommend a minimum of six months or more to finish the medication in a safe and sustainable way. Focus on sustainability instead of speed. ‘

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

‘If you lose weight, your fat cells shrink but will not disappear. These cells can remain eight to ten years or more. They are ready to fill again when the chance occurs, what a reason is why the weight of Herwin can happen.

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

‘The more fat cells you have, the more your body can push to come back. This is why long -term habits such as strength training, prioritizing proteins and managing blood sugar are essential. ‘

3. Shift from fat loss to maintenance mode

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

‘Reverse diet is an effective way to make this shift. By gradually increasing your calorie intake, you give your body time to adapt to a higher intake without quickly activating weight. ‘

4. Make protein a daily priority

‘As the appetite increases after phasing out medication, proteins becomes essential. It helps you to sustain, stabilizes your blood sugar and protects your lean muscle.

‘Strive for 20 to 30 grams of protein per meal. Some great options are eggs, Greek yogurt, chicken, tofu, lentils or a high -quality protein shake. ‘

5. Focus on strength training

‘Spier helps you burn more calories, supports the sensitivity of the insulin and promotes metabolic health in the long term.

‘If you do not yet follow strength training, consider starting with two to three full-body sessions every week. You can use resistance bands, weights or even your own body weight. ‘

6. Manage hunger with structure (don’t be afraid of hunger)

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

Here you can read how you can manage it: eat balanced meals every four to five hours. Never go without food more than five hours. Take proteins, healthy fats and fibers in every meal. Do not avoid skipping meals, because this can lead to too much food later in the day. ‘

7. Address emotional food

‘As the appetite returns, food can again feel emotionally soothing. It is important to have a strategy. A few tools that can help practicing conscious food, keeping a diary to identify emotional triggers and talk to a coach, therapist or support group.

‘Emotional coping without food is a learned skill. Over time and exercise it becomes a second nature. ‘

8. Connect to your ‘Why’

‘Tapered medication marks a new phase, but your goal remains the same.

‘Visit the reasons why you started this trip. Whether your goal was improved health, better energy or a stronger feeling of self -feeling, keeping that goal at the front and the center helps you to stay motivated during transitions. ‘

9. Follow the progress without obsessed

‘You don’t have to count every calorie or weigh yourself daily. However, a light level of tracking can hold you responsible. Try one or more of the next – weekly or biweekly weightings, follow how your clothing fits and your mood, energy, digestion and sleep on the news. ‘

10. Prioritize sleep, hydration and give yourself grace

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

‘Strive for seven to nine hours of sleep per night to regulate hunger hormones [and] Drink at least two to three liters of water every day. Thirst is often mistaken for hunger.

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

“The progress is rarely linear. What is the most important thing is that you continue to appear consistently for yourself. ‘