I Treat Patients on GLP-1s and Here's How They Adjust the Way They Eat To Prevent Regain

More and more people are using GLP-1s for weight loss. In fact, research shows that close to 12% of Americans have jumped on the bandwagon, with 14% considering using them in the future. The bottom line? GLP-1 medications aren't going anywhere soon.

The results are impressive, as some individuals have lost more than 100 pounds. But it's important to know all the facts. Losing weight is only half of your journey. The other half? Keeping it off for the long haul, which means having a sustainable game plan in place.

To learn how to adjust your eating habits to prevent regain, we reached out to Nusha Nouhi, PhD, Clinical & Health Psychologist and Speaker & Consultant on Burnout & Wellness at Marina Health of California. Nouhi has supported patients on GLP-1 meds—and their experiences have varied greatly.

"What matters most for avoiding weight regain is not following a rigid eating plan, but learning how to eat in a way that works with a lower appetite," Nouhi explains. "When appetite is reduced, patients focus on their macros, especially clean protein, and see success with smaller, intentional meals that support their goals without leaving them overly full."

It's perfectly normal to lose more than 100 pounds or more over time while taking GLP-1 medications—or just 10 to 15 pounds in a year. Everyone's journey is different and can be impacted by many different variables. The important thing is to move in the right direction, which means learning what to do for weight maintenance once you reach your goal.

One of the things GLP-1s do is turn down the volume on the food noise channel. These are the constant thoughts of food, what you're eating next, and cravings.

"For many people, that alone feels like a nervous system reset," Nouhi shares. "When the mental chatter eases, eating becomes less reactive and more intentional. This is also where the emotional side of eating becomes clearer. With fewer hunger driven urges, patients are better able to recognize when stress, boredom, or other feelings drive the desire to eat, and they can respond more thoughtfully instead of automatically reaching for food."

Weight-loss medications help you feel fuller faster. It's important to make everything you eat count. It's helpful to work with a professional—like a registered dietitian—to help you plan out your food choices.

"Having a prescribing physician alongside a nutritionist or dietitian who understands their specific needs, whether that's gluten free, low sodium, vegetarian, or diabetes focused nutrition, helps ensure lifestyle changes are realistic and sustainable," Nouhi tells us.

Losing weight brings many changes—and not just with one's appearance. It's essential to treat any weight loss-journey as a change in lifestyle—not simply a diet to lose weight.

Pairing a solid fitness routine with clean, healthy eating will help to maintain your new physique and overall wellness.

"The real progress happens when physical changes are supported by mental and behavioral care that aligns with the person someone is becoming, not just the number on the scale," Nouhi shares.

Your goal should not simply be to look better; you will feel better from the inside out.

If you'd like to be inspired by success stories, check out I Lost Over 100 Pounds While Taking Mounjaro and Here's What I Eat in a Day.