How to come off Wegovy without gaining weight (+ 2-week plan)

Key Takeaways

• Some weight regain after coming off Wegovy is common, but it’s not inevitable.
• Keeping the weight off is more likely when you maintain changes to eating, movement and mindset, and have a plan in place.
• Our 2-week post-Wegovy reset plan (below) gives you the step-by-step structure to come off Wegovy without gaining weight. 

What happens when you stop taking Wegovy?

Wegovy is a GLP-1 medication that:

• Helps reduce appetite
• Manages cravings
• Regulates blood glucose

When you stop taking it, these effects gradually wear off – you may notice your appetite returning.

Ideally, you’ll have already started building healthy habits while using Wegovy, as lifestyle changes are a key part of how the medication is designed to work. 

But we know that not everyone gets the right support from their provider – if that’s been your experience, you’re not alone. It’s never too late to start building healthy habits so you can maintain your weight long term.

Will I regain weight after stopping Wegovy?

If you’ve worked hard to lose weight, it’s understandable to feel nervous about what happens next.

Regain can happen once your hunger hormones and appetite signals return to baseline or your metabolism slows. Emotional and habitual eating patterns may return, too.

One study found that people who stopped Wegovy and didn’t continue with healthy lifestyle habits regained around two-thirds of the weight they had lost after one year. 

But weight gain isn’t inevitable. With the right strategies – like eating enough protein and fibre, and staying consistent with movement – you can maintain your weight loss results.

How to keep the weight off after Wegovy

When the time is right to stop taking Wegovy, keeping weight off can feel like a challenge, and if you’re finding the transition scary, you’re not alone. 

The best thing you can do here is empower yourself with a plan. It doesn’t (and shouldn’t) have to be big, unrealistic changes you can’t stick to long term.

The best weight loss plans are the ones that make it easy for you to make healthy choices, not those that are too restrictive or ask too much of you. 

1. Healthy eating habits

The right eating habits can help you manage your weight without feeling too restrictive or time consuming:

• Eat three balanced meals throughout the day to avoid grazing and binge eating.
• Try to prioritise protein and fibre-rich foods – they keep you full.
• Avoid processed foods and sugary drinks.
• Give meal planning and batch-cooking a go for easy consistency and convenience.
• Use portion-control tools, like mindful eating and smaller plates.

2. Keep moving

Find ways to move around more in your everyday life:

• Morning or lunchtime walks can gently increase your activity.
• Add some simple resistance exercises, like a few squats while you brush your teeth.
• Consider a standing desk for work to limit how long you’re sedentary.

The NHS recommends 150 minutes per week of cardio, and strength training twice a week can boost your metabolism.

But this is something you can build up to. Remember – consistency beats perfection every time. 

4. Manage your mindset and motivation

It’s normal to have days where motivation dips or progress feels slower. What matters most is how you respond.

Try setting realistic expectations: some days will feel easier than others, and minor weight fluctuations are completely normal.

• Celebrate non-scale victories like confidence and health.
• Use apps or a food journal to boost accountability and motivation.
• Have compassion for yourself. Weight loss is a journey, not a test of willpower.
• Notice the negative stories you tell yourself – and challenge them.

2-week post-Wegovy reset plan (practical guide)

If you’re nervous about stopping Wegovy, having a plan in place can help. This practical guide can help you navigate the first week after stopping your medication.

Before stopping Wegovy

The week before you stop taking Wegovy:

1. Plan your meals in advance

Create a simple one-week meal plan with foods that help you feel full – like fibre, healthy fats and protein (think lots of your favourite veggies, oily fish, beans, eggs and chicken).

Doing your food shop before stopping Wegovy can help you feel more prepared, especially if appetite or cravings start to return.

2. Have healthy snacks on hand

Keep a few go-to healthy snacks (that you actually enjoy) close by, like yoghurt with fruit, peanut butter on wholegrain toast, hummus and crackers, or a handful of nuts.

4. Check in with your support system

Talk to someone you trust, a friend, family member, or healthcare professional, about how you’re feeling and what’s coming next.

Agree a plan for stopping with your doctor or Wegovy provider. 

If you’re part of a programme like Oviva, your coach can help you feel more prepared and supported during the transition.

During your first week off Wegovy

Once you come off Wegovy, take sensible steps to stay on the right track:

• Stick to a structure: Eat three balanced meals every day and one or two healthy snacks if you get hungry between them. Avoid skipping meals, as it can lead to overeating later.
• Prioritise fibre and protein: Include good sources in every meal to increase fullness. Fruits and vegetables are great for fibre. Chicken, eggs and tofu are great for protein. 
• Stay hydrated all day: Aim for 6-8 glasses of water or sugar-free drinks every day.
• Continue to be active: Try to continue with pre-planned activities, even if you feel less energised. Consistency and routine are more important than intensity.
• Track your progress: Log your food, mood and activity levels, not to judge your progress, but to stay informed, motivated and empowered.
• Be kind to yourself: Remember, small fluctuations in weight are normal as you adjust.

End of week reflection

After your first week without taking Wegovy, take some time to reflect.

• Review your week: What worked and what didn’t? Were there specific times when cravings spiked? Did any of your meals leave you feeling hungry or unsatisfied?
• Set small goals: Try to come up with a couple of small targets for the following week, e.g., “go for one more walk,” or “prepare x number of meals from scratch”.
• Reach out for support: Talk to your healthcare provider or Oviva coaching team if things feel difficult. They can help you make adjustments before minor issues become major setbacks.

When to seek professional support

You should reach out for professional support if you experience rapid weight regain or intense feelings of hunger that you find difficult to control. 

It’s also important to seek help if you find your healthy habits difficult to maintain alone, you notice emotional eating returning, or if you’re drinking alcohol to cope.

Oviva’s clinicians and dietitians can provide structured support and help with accountability and motivation. Check your eligibility and speak to your GP about a referral.

Start your journey

Can you switch to another weight loss medication after Wegovy?

Some people may transition from Wegovy to Mounjaro (tirzepatide) or another weight loss medication, but this needs to be done under medical supervision, after suitability checks. 

If you’re looking to change to one of the other weight loss injections, it’s important to do so through trusted providers like Oviva and by speaking to your healthcare team.

Buying from unverified online sources can be very dangerous and risky.