Stopping Mounjaro after losing weight can feel like stepping off a moving walkway. You've put in the work to reach your goals, but now you're wondering: how do you actually keep the weight off once you're no longer on the medication?

The key to maintaining weight loss after stopping Mounjaro is building sustainable eating habits, staying active, and creating a support system before you come off the medication. Whether you're overweight or living with obesity, your weight loss journey doesn't end when you stop the medication (it simply enters a new phase). Research shows that people who develop healthy habits during treatment are more likely to keep the weight off long term.

If you don't have these habits in place, your appetite will likely return and old patterns can creep back in. Here are practical strategies for the transition: straightforward approaches that help you hold onto your results without feeling like you're in a daily battle.

Key takeaways

Build sustainable eating and exercise habits while still on Mounjaro to make the transition easier

Focus on high-protein meals and regular movement to preserve muscle mass and control appetite naturally

Create a monitoring plan that includes regular weigh-ins and check-ins with your healthcare provider to catch any regain early

Clinical trials show most people regain weight after stopping (this is normal and not a personal failure)

Understanding the transition off Mounjaro

Coming off Mounjaro isn't as simple as skipping your next injection. Your body has adapted to the medication, so stopping requires planning and guidance from your prescriber if you want the best chance of maintaining your weight loss.

A person standing thoughtfully with a hand resting on their hip, looking at a calendar marking their last injection date, surrounded by symbols of transition – a medication pen being set aside, question marks, and a path leading forward.

Why people stop taking Mounjaro

There are several reasons someone might decide to stop Mounjaro (tirzepatide).

Cost is a significant factor. Weight-loss injections aren't cheap, especially if you're paying privately. Many people simply can't afford to continue long term, even when the medication works well for them.

Some people reach their target weight and question whether they still need treatment. It's a reasonable thought: once you've lost the weight, do you really need to keep going?

Side effects also play a role. While many people tolerate Mounjaro well, others experience persistent nausea, vomiting, loose stools, or other digestive issues that affect quality of life enough that continuing doesn't feel worthwhile.

Supply issues occasionally force people to stop. There have been periods when Mounjaro and other GLP-1 medications have been difficult to obtain.

And some people simply want to test whether they can maintain their weight loss without medication (perhaps they've built new habits and want to see if they'll stick).

What to expect when you stop

When you stop taking Mounjaro, your body begins returning to its pre-medication state. The drug leaves your system over about four to five weeks.

Appetite changes usually come first. The hunger suppression fades, and you may find yourself thinking about food more often. Cravings that had disappeared can return.

You may also notice changes in how food tastes and how much you enjoy eating. Some people find that food becomes more appealing again, and the pleasure of eating returns. This shift in taste perception is normal and reflects how the medication was dampening food reward signals.

Weight regain is common, and this isn't a personal failure. The SURMOUNT-4 clinical trial found that participants who stopped tirzepatide after 36 weeks regained an average of 14% of their body weight over the following year, while those who continued treatment lost an additional 6.7%. A 2025 post-hoc analysis found that 82.5% of people who stopped tirzepatide regained at least 25% of their lost weight within one year.

If you have type 2 diabetes or insulin resistance, your blood sugar control may also change. Mounjaro works on both GLP-1 and GIP receptors (two hormones that regulate appetite and blood sugar) to improve how your body responds to insulin, so stopping can affect glucose levels.

Common experiences include

Return of hunger within 1–2 weeks
Increased food cravings
Gradual weight regain over several months
Changes in energy levels
Shifts in blood sugar patterns (if you have diabetes)

The role of tapering and medical supervision

Don't stop Mounjaro suddenly without talking to your prescriber. Medical supervision makes the transition safer and less stressful.

Some doctors suggest tapering your dose (moving from the maximum dose of 15mg down to 10mg, then to 7.5mg or 5mg over several weeks). This slower approach may help your body adjust more gradually. However, because tirzepatide has a long half-life (the time it takes for half the drug to leave your body) and stays in your system for weeks, the transition is already somewhat gradual even if you simply stop.

Your prescriber can help you decide the best approach for your situation.

Your prescriber should monitor:

Weight trends
Blood sugar levels (especially if you have diabetes)
Blood pressure
Any returning symptoms of metabolic syndrome (a cluster of conditions including high blood pressure, high blood sugar, and abnormal cholesterol levels)
Your mental wellbeing and relationship with food

If you're taking other diabetes medications alongside Mounjaro, those doses may need adjusting when you stop the injection.

Some people do well with a maintenance dose instead of stopping completely. A lower dose might help maintain weight loss without the full cost or side effects of higher doses. Talk to your prescriber about whether this could work for you.

Contact your GP or prescriber

If you have type 2 diabetes and notice symptoms of high blood sugar (such as increased thirst, frequent urination, fatigue, or blurred vision), contact your GP promptly. If you're struggling with your relationship with food or notice signs of disordered eating during this transition, speak to your GP. They can refer you to appropriate support services.

Developing sustainable habits for weight maintenance

After you stop taking Mounjaro, the habits you've built become your main defence against weight regain. Focusing on protein and fibre helps keep hunger in check naturally, while regular movement and strength training protect the muscle you've worked to maintain.

Healthy, balanced diet choices

When you come off Mounjaro, your appetite will likely return. Be prepared for that change.

Don't aim for perfection. The goal is a pattern of eating you can sustain long term. That usually means putting whole foods (vegetables, fruit, lean protein, and whole grains) at the centre of most meals.

Try to fill half your plate with non-starchy vegetables at meals: broccoli, leafy greens, peppers, courgettes, cauliflower. They're low in calories but high in volume, so you feel satisfied without excessive calories.

Healthy fats matter too. Avocados, nuts, seeds, and olive oil keep you full and support hormone function. Be mindful of portions though (a small handful of almonds or a tablespoon of olive oil is enough).

Staying well hydrated also supports weight maintenance. Aim for at least 2 litres of water daily. The NHS Eatwell Guide recommends 6–8 glasses of fluid as a baseline, but you may need more if you're exercising regularly.

Meal planning helps reduce stress on busy days. Even preparing just two or three dinners ahead makes a difference. It's easier to avoid takeaways when you know there's something ready in the fridge.

Protein and fibre for satiety

Protein is your strongest ally during weight maintenance. It keeps you full longer than carbohydrates or fats, partly because of the thermic effect of food (your body uses more energy digesting protein than other nutrients, which means you burn more calories processing it).

Try to include lean protein at every meal: chicken, turkey, fish, eggs, Greek yoghurt, cottage cheese, beans, lentils, tofu.

How much protein do you need? The British Heart Foundation recommends 0.75g per kilogram of body weight daily for healthy adults. During weight maintenance, slightly higher intakes (around 1.0–1.2g per kilogram) may help preserve muscle mass. For someone weighing 75kg (about 11 stone 11 pounds), that's roughly 75–90g of protein daily, or about 25–30g per meal.

A meal composition showing a grilled chicken salad with chickpeas and olive oil dressing, with protein amounts labelled for each component.

Food	Protein
Chicken breast (100g)	approximately 31g
Salmon fillet (100g)	approximately 25g
Greek yoghurt (150g pot)	approximately 15g
Two eggs	approximately 12g
Tin of chickpeas (200g drained)	approximately 14g

Fibre is equally important. It slows digestion, helps keep blood sugar steady, and contributes to feeling full. Good sources include oats, lentils, chickpeas, quinoa, chia seeds, and most vegetables.

When you combine lean protein with fibre-rich foods, you get meals that genuinely satisfy (like a grilled chicken salad with chickpeas and olive oil dressing).

Building mindful eating practices

Mindful eating sounds simple, but it's a skill. It's about noticing hunger and fullness cues rather than eating on autopilot.

Before you eat, pause and ask: am I actually hungry, or am I bored, stressed, or just eating because it's a certain time? No need to judge yourself (just notice).

Portion awareness becomes easier if you slow down. Try putting your fork down between bites, chewing more thoroughly, and giving your brain time to register fullness. Research shows it takes about 20 minutes for satiety signals to reach your brain, so rushing often leads to overeating.

Eating without distractions helps too. Sitting at a table rather than in front of the TV makes it easier to notice when you're satisfied.

Mindful eating also means recognising emotional triggers. If you tend to snack when stressed, what else could you do instead? Perhaps take a walk, call a friend, or simply sit with the feeling for a few minutes.

Physical activity and resistance training

Physical activity is necessary for maintaining weight loss. But it doesn't have to mean hours in the gym.

Moderate exercise (brisk walking, cycling, or swimming for about 30 minutes on most days) keeps your metabolism active. It also helps counter metabolic adaptation, where your body becomes more efficient at conserving energy as you lose weight (meaning you burn fewer calories at rest than before. This is your basal metabolic rate declining).

Resistance training is particularly valuable. Lifting weights, using resistance bands, or doing bodyweight exercises like press-ups and squats helps preserve muscle mass. Muscle burns more calories at rest than fat, so protecting it supports long-term weight maintenance.

Muscle loss is a real risk when coming off weight loss medications. Without regular strength training, you could lose muscle along with any fat that returns, making it harder to maintain weight in the long run.

You don't need to become a bodybuilder. Two or three resistance training sessions per week is sufficient for most people. Focus on compound movements (squats, deadlifts, rows, and presses) which work multiple muscle groups efficiently.

Consistency matters more than intensity. Choose activities you genuinely enjoy, because you're far more likely to stick with them.

Preventing weight regain after stopping Mounjaro

When you stop taking Mounjaro, your natural hunger signals return. Without the appetite-suppressing effect, it can be surprisingly easy to fall back into old eating patterns.

Managing cravings, avoiding stress-related eating, and building a support network can help you maintain the weight you worked hard to lose.

A split comparison showing appetite management strategies: on the left 'Do this' with protein at meals, eating slowly, and planned meals; on the right 'Avoid this' with skipping meals, eating quickly, and impulsive food choices.

Managing increased appetite and hunger cues

One of the first things you'll likely notice after stopping Mounjaro is that your appetite returns. The medication mimicked hormones that kept you feeling full, so now those hunger signals feel much stronger.

This isn't a sign of failure (your body is simply recalibrating).

The key is distinguishing genuine hunger from habitual eating. Are you reaching for food because it's noon, or because your stomach is actually signalling hunger?

Consider keeping a food diary for a week or two. You might spot patterns you hadn't noticed.

Practical tips

Include protein at every meal (chicken, fish, eggs, beans, lentils) to help you stay fuller for longer

Drink a glass of water before eating to check whether you're genuinely hungry (aim for at least 2 litres daily overall)

Eat slowly and put your fork down between bites

Choose high-fibre foods like vegetables, whole grains, and legumes

Plan meals ahead so you're not making impulsive choices when hunger strikes

Some people find smaller, more frequent meals help avoid overeating later in the day. Others prefer three substantial meals without snacks. There's no universal answer (find what works for your life and helps you stay steady).

Avoiding emotional and stress-related eating

Emotional eating is a common challenge after stopping medication. Stress hits, and suddenly you're craving comfort food. If this becomes your main coping strategy, weight can return quickly.

Start by identifying your triggers. Do you reach for snacks when bored? Anxious? Tired? Lonely?

Once you recognise your patterns, you can develop alternative responses. Instead of heading to the fridge, perhaps take a walk, call a friend, or keep your hands busy with something like knitting, puzzles, or gardening.

Practical tips

Deep breathing exercises (try the 4-7-8 method: breathe in for 4 seconds, hold for 7, exhale for 8)

Movement, even just a 10-minute walk

Writing down your feelings rather than eating them

Setting boundaries on commitments that stress you

Prioritising 7–9 hours of sleep to help regulate hunger hormones

You don't have to eliminate comfort food entirely (that's unrealistic). But if every difficult day ends with a binge, address it. Building better coping skills now protects your mental health and physical health long term.

Staying motivated through support and tracking

Many people find maintaining weight loss harder than losing it in the first place. Once you're no longer actively "on" something, motivation can fade.

That's where a support system becomes valuable. Whether it's a formal group, a check-in buddy, or an online community, having people who understand makes a real difference.

Practical tips

Join a support group (in person or online) focused on weight maintenance

Find a friend who checks in with you weekly

Work with a registered dietitian for personalised guidance

Track non-scale victories (energy levels, fitness improvements, how clothes fit)

Weigh yourself weekly or fortnightly to catch small gains before they accumulate

Don't fixate solely on the number. If you only focus on the scale, plateaus can feel discouraging. Notice how you feel, what you can do physically, and how your clothes fit. Sometimes these changes matter more than any number.

Some people continue using a food tracking app to stay aware. Others prefer weekly progress photos or brief journal notes. Choose whatever keeps you mindful without becoming obsessive.

Long-term strategies for lasting weight maintenance

Stopping Mounjaro doesn't mean your journey is over. Your body continues adjusting, hormones keep shifting, and you'll need ongoing strategies to maintain your weight loss.

A person standing confidently on a winding path stretching into the distance, holding a water bottle and wearing comfortable exercise clothes, surrounded by symbols of ongoing success – a steady graph line, healthy foods, and supportive community icons.

Adapting to body and hormonal changes

After Mounjaro, your body behaves differently again. Appetite returns, sometimes strongly.

Your basal metabolic rate (the number of calories your body burns at rest) decreases as you lose weight. You simply need fewer calories than before. This is normal physiology, not a flaw.

Hormonal shifts can complicate things. Menopause brings oestrogen changes that make weight maintenance more challenging. If you have insulin resistance, keeping blood sugar steady becomes particularly important. People with diabetes should monitor glucose levels closely during this transition.

Gut health also plays a role. Your gut microbiome influences how your body processes food and stores fat. You may notice digestive changes after stopping medication.

The cardiovascular benefits of weight loss are real (reduced risk of heart disease and lower blood pressure), but maintaining them requires ongoing effort. People with existing cardiovascular disease should be particularly attentive to sustaining healthy habits after stopping treatment. Your body has a natural tendency to return towards its previous weight. This is sometimes called a "set point," though it's more complex than a single fixed number.

Changes to watch for

More frequent hunger and cravings
Shifts in how quickly you feel full
Fluctuating energy levels
Foods you previously tolerated may affect you differently

Integrating professional and peer support

You don't have to navigate this alone. Registered dietitians can provide advice tailored to your body and circumstances. They understand that obesity is a complex medical condition, not simply a matter of willpower. Weight loss medicines like Mounjaro, Wegovy, and others are tools that help, but they work best alongside sustainable lifestyle changes.

Professional support helps you identify issues early. A dietitian can adjust your eating plan as your body changes, particularly if hormonal shifts or insulin resistance affect your progress.

Peer support offers something different. People who've stopped Mounjaro understand what you're experiencing. They may have practical solutions that don't appear in textbooks.

Some people combine approaches. If you're struggling, your GP might discuss alternatives like orlistat (which works differently by blocking some fat absorption) or refer you to NHS weight management services.

Practical tips

One-to-one sessions with a registered dietitian

NHS Digital Weight Management Programme (if you have diabetes or high blood pressure)

Online communities for people maintaining weight loss

Mind for mental health support during weight management

Regular check-ins with your GP

Re-evaluating your goals and progress

Your goals may need adjusting after stopping Mounjaro. The number on the scale doesn't tell the whole story.

Maintaining a healthy lifestyle matters more than chasing a specific weight. It sounds obvious, but it's easy to forget.

Try tracking different markers of progress. How do your clothes fit? What's your energy like? Are your blood sugar levels stable? These questions reveal more than the scale alone.

Some weight regain after stopping is normal. Don't panic about small fluctuations. Your weight naturally varies by 1–2kg (about 2–4 pounds) day to day based on hydration, food in your system, and hormonal cycles.

The bigger picture over months matters more than what happens in any given week.

Consider setting process goals rather than focusing only on outcomes. "I'll include protein at every meal" or "I'll do two strength training sessions per week" are things you can control directly. Your body will respond in its own time.

Practical tips

Stable weight within a 2–3kg range (about half a stone)

Consistent energy levels

Maintaining blood sugar control (if relevant)

Keeping up regular physical activity

Fitting into the same clothes

Check in with yourself monthly rather than obsessing daily. Long-term weight management requires patience and flexibility.

What to do next

If you're planning to stop Mounjaro, start preparing now rather than waiting until your last injection. The habits you build while still on medication will be your foundation for long-term success.

Before stopping:

Discuss your plan with your prescriber and agree on a monitoring schedule
Ensure you have sustainable eating habits established
Build regular physical activity into your routine, including resistance training
Consider whether a maintenance dose might be appropriate for you

After stopping:

Monitor your weight weekly or fortnightly
Keep protein intake high and continue eating plenty of vegetables and fibre
Stay connected with support (whether that's a dietitian, support group, or check-in buddy)
Be patient with yourself if some weight returns (it's a normal part of the process)

The bottom line

If you're struggling with the transition, don't wait to seek help. Your GP can discuss your options, which might include restarting treatment, trying a different approach, or accessing additional support services.

For more information on Mounjaro, see our guide to how Mounjaro works.