Stopped GLP-1 11 weeks ago — mostly holding, here's my data

appetite suppression fading is expected; satiety is the harder variable to rebuild. What helped me quantify it was tracking hunger 1–10 before and 60 min after meals, plus weekly waist and a key lift. If waist and strength hold, the +4 is likely glycogen/GI/water, not fat. If hunger spikes only after low-protein/low-volume meals, that’s actionable. Are you logging waist and lifts, or just scale? Once the medication effect drops, protein timing and fiber volume often matter more than total protein alone.

Nice work holding at +4 with your habits intact. The weaker satiety signal is the sneaky part. One concrete thing I did in maintenance: a 10-minute timer after dinner before deciding on seconds, and protein first at every meal. It caught a lot of “I’m still hungry” moments that were really habit or thirst. I also tracked waist and one main lift instead of daily weight; the scale bounced 3–4 lbs while those held steady. Question: has your resistance training load stayed the same since stopping, or did you adjust volume as appetite came back?

Congrats on mostly holding — 4 lbs at 11 weeks sounds like your habits are doing real work. One thing I started tracking after stopping: hunger and fullness separately, 1–10 before meals and again 20 min after. My stomach fullness is still there, but the “I’m done” signal is delayed, so I pause and check again before seconds. Protein alone doesn’t cut it for me either; a big pile of roasted veg firt helps more. Did your 4 lbs come back gradually, or after a specific trigger like travel or stress?

For what it's worth, hi, brand new here and only on week one, so I’m mostly lurking and taking notes. This is such a helpful post. One thing I’m curious about: did you track where the weaker satiety showed up—like evenings vs. after certain meals? I’ve started jotting a 1–10 fullness score before and 30 minutes after dinner, mostly to get a baseline. Also, was your 8k steps spread through the day or one walk? I’m trying to stack habits now while I’m nervous and motivated. Thanks for sharing the +4 data; it makes the after part feel less like a mystery.

Did the smaller plates stick naturally, or are you still weighing/portioning stuff? That’s the part I’d struggle with. I’m a dorm rat, so my cheap-protein rotation is cottage cheese, eggs, lentils, and sad tuna packets. Curious if volume tricks—broth, giant cucumber salads—still help you feel done now, or if you mostly rely on pre-portioned containers. My dorm fridge currently holds three identical mystery lentil Tupperwares, so I’m taking notes. +4 at 11 weeks is honestly goals; annoying houseguest, not a full takeover.

Are you looking at 7-day weight averages or just single weigh-ins? My scale swings 2–3 lbs from sodium/sleep alone, so +4 at 11 weeks could look different in a trend line. Also curious: did your lifts hold steady, or did strength dip as satiety got weaker? That’s the signal I’d trust more than the scale for whether it’s fat regain vs. water/glycogen. And when you say satiety is weaker, are you tracking pre-meal hunger/fullness scores? I did that for a few weeks and realized I was eating faster, not necessarily more. Did your 120g protein stay the same after stopping, or did you have to redistribute it?

I’d be curious about your waist/hip tape and lifts, not just the scale. A +4 at 11 weeks with 3x resistance could be partly glycogen/water/inflammation—especially if your strength is holding or climbing. In the trials, average regain curves hide a lot of individual variation. Are your main lift numbers stable? That’s the signal I’d watch alongside weight, since it hints at what’s being kept vs. regained. Also, do your clothes fit differently than at peak?