Will I Regain the Weight If I Stop GLP-1? What Women 35+ Should Know

“What if I stop… and gain it all back?”

If that thought has been sitting in the back of your mind, you’re not alone. Nearly every woman I coach brings it up at some point — usually in a whisper, with a mix of fear and guilt.

Here’s the truth: weight regain after stopping a GLP-1 is possible — but it’s not inevitable. And it doesn’t mean you did anything wrong.

GLP-1s don’t fix your metabolism forever. But they can give your body a window of time to heal, reset, and build new habits — if you know what to focus on.

In this article, we’ll walk through why some women regain weight, what actually helps prevent it, and how to know if you’re ready to stop or taper — without setting yourself up for a backslide.

Because the goal isn’t just to lose weight. It’s to feel in control of your body again — whether you stay on the med or not.

Why Weight Regain Happens for Some (But Not All)

It’s true — some women gain weight back after stopping a GLP-1.

But that doesn’t mean the medication “didn’t work” or that you failed. It usually means the body is trying to recalibrate — and if there’s no support in place, it can swing hard in the other direction.

Note: Find out how long women should stay on a GLP-1

Here's what can trigger regain:

• Appetite comes back fast: GLP-1s suppress hunger. Once that support is gone, cravings and food noise can return quickly — especially if nothing was built to replace it.
• Muscle wasn’t preserved during weight loss: If strength training and protein were missing, some of the weight lost may have been muscle — which lowers metabolism and makes rebound gain more likely.
• Hormones are still unbalanced: Perimenopause and menopause can make post-GLP-1 weight maintenance harder, especially if estrogen, progesterone, or testosterone are low and unaddressed.
• Stress and cortisol take over: Midlife women are often juggling sleep loss, emotional stress, and “stacked responsibilities.” If the body feels unsafe, it holds onto weight.

If you didn’t have a plan for after, of course your body did what it knows — protect, store, and stabilize. That’s not failure. That’s physiology.

But here’s the encouraging part: you can reduce the risk of rebound gain — and in many cases, prevent it entirely.

We’ll get into how next.

What the Research Says (Real Stats + What They Miss)

You’ve probably seen the headlines:

“Most people regain the weight after stopping GLP-1s.”

And yes — studies like the STEP 1 trial showed that many participants regained some or all of the weight they lost within a year of stopping semaglutide.

But here’s what those studies don’t tell you:

The stats are real, but incomplete

• In one study, participants regained about two-thirds of their lost weight within 1 year of stopping
• But most of those people weren’t given support after stopping
• No strength training, no nutrition changes, no HRT, no tapering — just a hard stop

These studies also don’t reflect real-life midlife women

• They don’t account for hormonal shifts, perimenopause, or menopause
• They don’t measure muscle preservation, mindset, or new habits
• And they don’t reflect what’s possible when a woman stays informed, supported, and intentional

If you stop without a plan, the body defaults back to survival mode. But when you stop with strength, strategy, and support? That’s a totally different outcome.

What Actually Helps Women Keep the Weight Off

If you’re thinking about tapering or stopping your GLP-1, this is where your focus needs to shift — from relying on the med to building a stable foundation underneath it.

Here’s what I’ve seen work again and again for women in their 40s, 50s, and beyond:

Megan, 42: Built Muscle Before Tapering

“I didn’t wait until after I stopped. I started lifting while I was still on it.”

Megan knew she wanted to eventually come off GLP-1s, so her focus was strength. She started doing two three-body strength workouts per week, gradually increasing weight and reps. Megan used the Simply Strong App for strength training.

Six months later, she began tapering. It’s been three months since her last dose — and she hasn’t regained the weight. She says her body feels stronger and more capable now than it did at her lowest weight.

Jenna, 50: Focused on Protein + Meal Structure

“I wasn’t eating enough, and I knew it. So I fixed that first.”

Jenna realized that without the GLP-1 suppressing her appetite, she’d probably go right back to skipping meals — or eating carbs just to get through the day.

With Joelle’s help, she started eating three protein-forward meals a day (with 30g+ per meal), drinking electrolytes, and adding fiber-rich snacks.

Now off GLP-1 for two months, she says, “I finally trust myself around food — that’s new.”

Lisa, 54 — Added HRT Support Before Coming Off

“The fatigue and joint pain were creeping back — it wasn’t about food anymore.”

Lisa had lost weight on compounded semaglutide, but once she paused it, she felt off: foggy, inflamed, and tired. Joelle recommended she speak with her provider about HRT, and after adding estrogen and progesterone support, her energy came back.

“I thought I needed the GLP-1 again — but I really needed hormone support and rest.”

These women didn’t “get lucky” — they built stability. That’s what makes all the difference.

How to Know If You’re Ready to Taper or Stop

There’s no perfect checklist, and this decision should always involve your prescribing provider.

But from what I’ve seen supporting women in midlife, there are a few signs that your body and habits might be ready for the next phase.

This isn’t about getting off the medication just to prove you can. It’s about transitioning with stability, not struggle.

Your Appetite Feels Normal, Not Overpowered

You’re not relying on the med to avoid overeating — you’re listening to hunger and fullness cues, and food feels calm (not chaotic).

You’re Fueling Your Body (Especially With Protein)

If you’re consistently hitting your protein goals and eating balanced meals — not skipping, grazing, or under-eating — you’re giving your body the foundation it needs to maintain.

You’re Moving Your Body Consistently

Whether it’s strength training, walking, or a regular workout routine — your metabolism and mood are better supported when movement becomes part of your week, not just something you’ll “get back to.”

You Feel Stable — Physically and Mentally

This one’s big. If your energy, sleep, and mood feel more steady — and you’re not constantly obsessing about food or weight — that’s a strong sign you’ve built habits that will carry you forward.

You don’t need to rush this decision — or fear it. Whether you taper, microdose, or stay on longer, the goal is the same: steady, supported health that actually feels good to live in.

My Take: Stopping Isn’t the Goal, Stability Is

There’s a lot of pressure out there — to lose fast, to get off quickly, to “do it the natural way.” And I get it. No one wants to feel dependent on a medication forever.

But here’s what I always remind my clients:

“You’re not failing if you stay on longer than you thought. You’re not ‘behind’ if you need more time. You’re not weak if you taper slowly.”

The goal isn’t to rush off a GLP-1.

The goal is to feel more in control of your body — whether you’re taking a full dose, microdosing, or completely off it.

Some women stay on a low dose for maintenance. Some come off and never look back. Others go back on later — not because they failed, but because they knew what they needed in that season.

You’re allowed to own your process.

You’re allowed to prioritize stability, energy, and long-term health over outside opinions.