Weight loss jabs like Mounjaro (tirzepatide) and Wegovy (semaglutide) have changed the conversation about weight loss in the UK. Lots of men have lost a serious amount of weight on them. But at some point, many people come off them, because of the cost, side effects, or simply wanting to manage on their own. What happens then?
This post looks at what the latest research says, and the habits that give you the best chance of keeping the weight off.
This is general information, not medical advice. Don’t stop or change any medication without talking to your doctor or prescriber first. The NHS advises not to stop tirzepatide suddenly.
What the research says
In 2026, researchers at the University of Oxford published a large review in the BMJ looking at what happens when people stop weight loss medication. It pulled together 37 studies and more than 9,000 people. You can read the summary from the University of Oxford or the full paper in the BMJ.
The headline findings:
- On average, weight started coming back after people stopped, at around 0.4kg a month across all the medicines studied.
- For the newer jabs (semaglutide and tirzepatide), regain was faster, at roughly 0.8kg a month.
- On average, people were projected to be back at their starting weight within about a year and a half to two years.
- People who lost weight through diet and behaviour programmes regained more slowly than people who stopped medication.
The researchers’ message wasn’t “don’t use the jabs”. It was that obesity needs long-term support, and that people coming off medication should have proper behavioural support around them.
Why the weight comes back
These medicines work largely by turning down your appetite. While you’re on them, smaller portions feel normal and cravings go quiet. When you stop, that effect fades, and your appetite tends to come back, often to where it was before.
If the habits underneath haven’t changed (what’s in the cupboard, how big the portions are, the takeaway on a Friday, the drinks at the weekend), it’s very easy for the weight to creep back once hunger returns.
The good news: the habits are the part you can control.
Six habits that help you keep it off
1. Plan for coming off before you come off
If you can, talk to your prescriber about how and when to stop, rather than just running out. Use the last few months on the medication to practise the habits below while your appetite is still easier to manage.
2. Make protein the centre of every meal
Protein keeps you fuller than anything else, and it helps protect muscle while you lose weight. Our guide to how much protein men need to lose weight has easy ways to get it.
3. Fill up on fibre
Fibre slows digestion and makes meals more filling for fewer calories, exactly what you need when your appetite comes back. Here’s how to add more fibre without upsetting your stomach.
4. Keep moving, and lift something
The NHS recommends adults get at least 150 minutes of moderate activity a week, plus strength work on two days. Strength work matters more than people think after big weight loss, because it helps you hold on to muscle. A weekly game of 5-a-side ticks a big box too.
5. Weigh in regularly
A regular weigh-in catches a couple of pounds before they become a couple of stone. Once a week, same day, same time, is plenty. It’s not about panicking over every number; it’s about spotting a trend early.
6. Watch the drinks
Alcohol is one of the easiest ways for weight to creep back: the calories in the drinks, the food that comes with them and the hungry morning after. We’ve covered the hidden calories in alcohol in detail.
Don’t do it on your own
The research keeps pointing back to the same thing: support makes the difference. That might be your GP, a structured programme, or people around you who are working towards the same thing.
That’s what MAN v FAT is built on. At MAN v FAT Aintree, you weigh in every Thursday, play 5-a-side with the same team every week, and the weight you lose turns into goals for your side. It’s explained here. The lads notice when you turn up, and they notice when you don’t.
Frequently asked questions
Will I definitely put the weight back on? No. The research shows what happens on average. Some people keep most of their weight off, especially with good habits and support in place.
Should I come off slowly? That’s a conversation for your doctor or prescriber. Don’t stop suddenly without advice.
How quickly does appetite come back? It varies from person to person, which is why it’s worth having your habits in place before you stop rather than after.
Can exercise alone keep the weight off? Exercise helps, especially strength training, but food matters most for weight. The best results come from both, plus support.
Ready for a team behind you?
Find out what happens on your first night, or sign up and choose Aintree. Weigh-ins are from 7:30pm every Thursday at Goals Liverpool North in Netherton.
