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Losing the Weight Loss Meds: A 10-Week Playbook for Stopping GLP-1 Medications Without Regaining the Weight
Most people regain weight after weight loss medications. You don’t have to.
New weight loss medications like Ozempic®, Wegovy®, Mounjaro®, and Zepbound® (known as GLP-1s) can help you lose weight, but research shows that without a plan, the weight almost always comes back if the prescription ends. Losing the Weight Loss Meds is the first playbook designed specifically to help you transition off medication — and keep your hard-earned success for life.
Written by leading obesity experts Dr. Holly R. Wyatt and Dr. James O. Hill, Losing the Weight Loss Meds lays out a science- backed, 10-week program to replace medication with the power of food, physical activity, and mindstate. You’ll discover how
Reset your appetite naturally with smart food strategies Use physical activity to restore and optimize metabolism Strengthen your mindstate to build resilience against cravings and setbacks Catch early signs of weight regain and stop it before it snowballs Create routines and environments that make success easier to sustain
This isn’t another quick-fix diet. It’s a practical guide for the moment millions of people now life after GLP-1s.
Whether you’re preparing to stop medication now or later, or just beginning your weight loss journey, this playbook equips you with the tools to protect your progress and fully live the life you’ve worked so hard to create.
New weight loss medications like Ozempic®, Wegovy®, Mounjaro®, and Zepbound® (known as GLP-1s) can help you lose weight, but research shows that without a plan, the weight almost always comes back if the prescription ends. Losing the Weight Loss Meds is the first playbook designed specifically to help you transition off medication — and keep your hard-earned success for life.
Written by leading obesity experts Dr. Holly R. Wyatt and Dr. James O. Hill, Losing the Weight Loss Meds lays out a science- backed, 10-week program to replace medication with the power of food, physical activity, and mindstate. You’ll discover how
Reset your appetite naturally with smart food strategies Use physical activity to restore and optimize metabolism Strengthen your mindstate to build resilience against cravings and setbacks Catch early signs of weight regain and stop it before it snowballs Create routines and environments that make success easier to sustain
This isn’t another quick-fix diet. It’s a practical guide for the moment millions of people now life after GLP-1s.
Whether you’re preparing to stop medication now or later, or just beginning your weight loss journey, this playbook equips you with the tools to protect your progress and fully live the life you’ve worked so hard to create.
- GenresAudiobook
320 pages, Kindle Edition
Published December 16, 2025
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Displaying 1 - 10 of 10 reviews
December 16, 2025
A little over a year ago, I was diagnosed with diabetes and my doctor recommended that I begin taking a GLP-1 med to help me lose weight and get my blood sugar levels under control. While I was ready to try to do these things on my own, she convinced me that it was a good idea due to my inability to lose weight (and keep it off) in the past.
One year later, I’ve lost 75 pounds and brought my A1C levels down below the diabetic levels. I still have a bit to go in terms of weight loss, but my life has improved tremendously. The whole time that I’ve been on the medication, I’ve sort of had a dread about what will happen if I ever go off of the medicine. This book has helped ease my mind a bit and given me a “playbook” on what I can do if (or when) I do go off of the medication.
I’ve always had a hard time with super restrictive diets and this book gives many ideas on how to deal with that. The book breaks it down into three categories, replacing the meds with food, physical activity, and your mindset. Just like any self help advice, some of it really hit home and some of it would never work for me. The good thing about the book is that it gives ideas on how to overcome obstacles that you may have along the way as well.
I listened to the audiobook, read by Tom Parks, and enjoyed it very much. I will say that for me to truly be able to use this “playbook” for when I stop taking the medication, I’d need to buy a copy of the actual book. It’s simple enough to listen to and understand what is being said, but to put the plan into action I’d need the papers in front of me. The book mentions a website and podcast that goes along with the playbook to help you along the way and I’ll definitely be checking those out as well.
Although I still have no plans to stop the medication, when I do this book will be a huge help to me in keeping the weight that I’ve worked so hard to take off.
Thanks to Brilliance Publishing, Brilliance Audio, and NetGalley for access to the ALC in exchange for an honest review.
One year later, I’ve lost 75 pounds and brought my A1C levels down below the diabetic levels. I still have a bit to go in terms of weight loss, but my life has improved tremendously. The whole time that I’ve been on the medication, I’ve sort of had a dread about what will happen if I ever go off of the medicine. This book has helped ease my mind a bit and given me a “playbook” on what I can do if (or when) I do go off of the medication.
I’ve always had a hard time with super restrictive diets and this book gives many ideas on how to deal with that. The book breaks it down into three categories, replacing the meds with food, physical activity, and your mindset. Just like any self help advice, some of it really hit home and some of it would never work for me. The good thing about the book is that it gives ideas on how to overcome obstacles that you may have along the way as well.
I listened to the audiobook, read by Tom Parks, and enjoyed it very much. I will say that for me to truly be able to use this “playbook” for when I stop taking the medication, I’d need to buy a copy of the actual book. It’s simple enough to listen to and understand what is being said, but to put the plan into action I’d need the papers in front of me. The book mentions a website and podcast that goes along with the playbook to help you along the way and I’ll definitely be checking those out as well.
Although I still have no plans to stop the medication, when I do this book will be a huge help to me in keeping the weight that I’ve worked so hard to take off.
Thanks to Brilliance Publishing, Brilliance Audio, and NetGalley for access to the ALC in exchange for an honest review.
November 27, 2025
Losing the Weight Loss Meds
Holly R. Wyatt, MD; James O. Hill, PhD
3 out of 5 stars.
Losing the Weight Loss Meds attempts to provide a structured plan for people who want to stop GLP-1 medications without regaining the weight they have lost. The authors present a ten week framework focused on eating patterns, movement, mindset, and metabolic resilience. Their tone is encouraging and the book works hard to make weight maintenance feel like a skill that can be learned rather than something left to chance. Readers who enjoy a step by step approach may appreciate the way the plan is organized.
However, the book never fully engages with the biological reality that obesity is a chronic disease. The science is clear that weight regain is extremely likely once medication is stopped, and many people take GLP-1s not for cosmetic reasons but for endocrine disorders and metabolic conditions that require long term treatment. PCOS, insulin resistance, and other chronic issues do not resolve simply because someone has made lifestyle changes. Without acknowledging that, the program risks sounding overly optimistic.
The book presents tools that are practical, but the foundation feels mismatched to what the research shows. Most people do regain weight after stopping these medications because their biology demands it. For those living with obesity or related disorders, this is not a lack of discipline. It is physiology. Suggesting that a structured plan alone can replace the medication may leave some readers feeling defeated when their hunger, symptoms, and weight return.
While I appreciate the intention of helping people transition off GLP-1s, I believe books like this walk a difficult line. For readers who were prescribed these drugs without underlying conditions, the strategies may be helpful. But for people who truly need these medications for disease management, the message can feel discouraging and misleading. The science already shows that many will regain the weight, and telling them that a plan can prevent that may set them up for frustration or guilt.
This book may be helpful for a very specific audience, but it is not the comprehensive or nuanced guide many readers are looking for. The reality is that these medications are often lifelong for a reason. I wish the book spoke more directly to that truth.
ARC reader review
Holly R. Wyatt, MD; James O. Hill, PhD
3 out of 5 stars.
Losing the Weight Loss Meds attempts to provide a structured plan for people who want to stop GLP-1 medications without regaining the weight they have lost. The authors present a ten week framework focused on eating patterns, movement, mindset, and metabolic resilience. Their tone is encouraging and the book works hard to make weight maintenance feel like a skill that can be learned rather than something left to chance. Readers who enjoy a step by step approach may appreciate the way the plan is organized.
However, the book never fully engages with the biological reality that obesity is a chronic disease. The science is clear that weight regain is extremely likely once medication is stopped, and many people take GLP-1s not for cosmetic reasons but for endocrine disorders and metabolic conditions that require long term treatment. PCOS, insulin resistance, and other chronic issues do not resolve simply because someone has made lifestyle changes. Without acknowledging that, the program risks sounding overly optimistic.
The book presents tools that are practical, but the foundation feels mismatched to what the research shows. Most people do regain weight after stopping these medications because their biology demands it. For those living with obesity or related disorders, this is not a lack of discipline. It is physiology. Suggesting that a structured plan alone can replace the medication may leave some readers feeling defeated when their hunger, symptoms, and weight return.
While I appreciate the intention of helping people transition off GLP-1s, I believe books like this walk a difficult line. For readers who were prescribed these drugs without underlying conditions, the strategies may be helpful. But for people who truly need these medications for disease management, the message can feel discouraging and misleading. The science already shows that many will regain the weight, and telling them that a plan can prevent that may set them up for frustration or guilt.
This book may be helpful for a very specific audience, but it is not the comprehensive or nuanced guide many readers are looking for. The reality is that these medications are often lifelong for a reason. I wish the book spoke more directly to that truth.
ARC reader review
Review of advance copy received from Publisher
What are weight loss medications designed to do? Simply put, help people lose weight—a lifelong struggle for many. Weight loss brings significant health benefits, from improved heart health to reduced risk of diabetes and less strain on joints affected by arthritis. For me, however, this journey has spanned more than 40 years and includes a long battle with morbid obesity.
GLP-1 medications are not the only path to weight loss, nor are they a magic solution. Still, with the rise of medications such as Wegovy, Mounjaro, and others, many people—both men and women—are left wondering about the end game. Are these medications meant to be taken indefinitely, or does stopping them inevitably lead to weight regain? The answer, as this book makes clear, varies from person to person. Dosage and duration differ widely, and no self-help or health-related book can replace working closely with one’s doctor. That partnership is essential.
My own experience includes trying numerous approaches, from Weight Watchers to weight loss surgery, yet my weight has remained difficult to manage. While increased physical activity and exercise are undeniably part of the bigger picture, for some of us, a sedentary lifestyle is not rooted in laziness but in serious medical issues that complicate movement and activity.
In Losing the Weight Loss Meds, Drs. Wyatt and Hill present a thoughtful ten-week playbook for individuals preparing to come off weight loss medications and facing the very real fear of stopping something that works. For me, that fear borders on obsession—I never want to return to my heaviest weight. This book emphasizes preparation, including the possibility of working with a therapist before beginning the transition off medication.
The guide is divided into three parts: Understanding the Game, The Transition Playbook, and Mastering the Long Game. Along the way, the authors introduce practical concepts such as “pie on the plate versus pie in the sky,” managing “food noise,” understanding metabolism, and finding a personalized plan that works long-term. The focus throughout is on realistic, proven strategies designed to help readers succeed beyond medication.
This is an excellent, compassionate guide filled with practical suggestions that I will seriously consider when the day comes that my doctor—or my insurance—discontinues this medication. While it is just one step in a much larger journey, it is an important one. I hope this book helps other readers and listeners navigate the weeks, months, and years ahead with confidence and preparation.
Many thanks to BenBella Books and to NetGalley for this ARC for review. This is my honest opinion.
GLP-1 medications are not the only path to weight loss, nor are they a magic solution. Still, with the rise of medications such as Wegovy, Mounjaro, and others, many people—both men and women—are left wondering about the end game. Are these medications meant to be taken indefinitely, or does stopping them inevitably lead to weight regain? The answer, as this book makes clear, varies from person to person. Dosage and duration differ widely, and no self-help or health-related book can replace working closely with one’s doctor. That partnership is essential.
My own experience includes trying numerous approaches, from Weight Watchers to weight loss surgery, yet my weight has remained difficult to manage. While increased physical activity and exercise are undeniably part of the bigger picture, for some of us, a sedentary lifestyle is not rooted in laziness but in serious medical issues that complicate movement and activity.
In Losing the Weight Loss Meds, Drs. Wyatt and Hill present a thoughtful ten-week playbook for individuals preparing to come off weight loss medications and facing the very real fear of stopping something that works. For me, that fear borders on obsession—I never want to return to my heaviest weight. This book emphasizes preparation, including the possibility of working with a therapist before beginning the transition off medication.
The guide is divided into three parts: Understanding the Game, The Transition Playbook, and Mastering the Long Game. Along the way, the authors introduce practical concepts such as “pie on the plate versus pie in the sky,” managing “food noise,” understanding metabolism, and finding a personalized plan that works long-term. The focus throughout is on realistic, proven strategies designed to help readers succeed beyond medication.
This is an excellent, compassionate guide filled with practical suggestions that I will seriously consider when the day comes that my doctor—or my insurance—discontinues this medication. While it is just one step in a much larger journey, it is an important one. I hope this book helps other readers and listeners navigate the weeks, months, and years ahead with confidence and preparation.
Many thanks to BenBella Books and to NetGalley for this ARC for review. This is my honest opinion.
November 28, 2025
As someone who has been through this journey—and who used one of these medications to lose nearly 100 pounds—I picked up Losing the Weight Loss Drugs hoping for a roadmap to transition off the meds successfully. This book delivered exactly what I needed.
The authors start by clarifying an important distinction between weight loss and weight management, something I didn’t fully app
reciate until reading their explanation. From there, the book helps you identify what kind of eater you’ve been in the past, which became a useful lens for understanding my own patterns.
One of the most valuable sections breaks down what the medications actually do in your body and, more importantly, how you can recreate those effects on your own. How can I stay full longer? How can I boost my metabolism without pharmaceutical help? The book offers clear, actionable ideas—called “plays”—that target the most stubborn roadblocks to long-term success.
I found myself taking constant notes. I bought both the print and the audiobook versions, and the audio was perfect for re-listening to key sections while I worked on building my personalized plan. Not every concept was new, and a few parts felt a little vague, but even so, the structured, step-by-step approach helped me turn information into an actual strategy.
I’ve now been off the medication for two months and have maintained my weight loss. This book has been a steady companion, offering tools, mindset shifts, and practical guidance to support me as I move into the next phase of this journey.
If you are going to or needing to stay on these meds forever, this book isn't for you. The book does point out that 80% of people regained after quitting. The book merely recognizes that some people will want to go off of them for whatever reason they personally have.
The authors start by clarifying an important distinction between weight loss and weight management, something I didn’t fully app
reciate until reading their explanation. From there, the book helps you identify what kind of eater you’ve been in the past, which became a useful lens for understanding my own patterns.
One of the most valuable sections breaks down what the medications actually do in your body and, more importantly, how you can recreate those effects on your own. How can I stay full longer? How can I boost my metabolism without pharmaceutical help? The book offers clear, actionable ideas—called “plays”—that target the most stubborn roadblocks to long-term success.
I found myself taking constant notes. I bought both the print and the audiobook versions, and the audio was perfect for re-listening to key sections while I worked on building my personalized plan. Not every concept was new, and a few parts felt a little vague, but even so, the structured, step-by-step approach helped me turn information into an actual strategy.
I’ve now been off the medication for two months and have maintained my weight loss. This book has been a steady companion, offering tools, mindset shifts, and practical guidance to support me as I move into the next phase of this journey.
If you are going to or needing to stay on these meds forever, this book isn't for you. The book does point out that 80% of people regained after quitting. The book merely recognizes that some people will want to go off of them for whatever reason they personally have.
December 3, 2025
I have a number of friends who have seen amazing results with a variety of these medications, but most if not all of those people have gained most if not all of the weight back in a relatively short period after quitting. For that reason, I never bothered starting any of them. What was the point,if you either have to pay for it forever or just gain the weight back like a yo-yo diet? So, when I saw this book addressed exactly that problem, I was very interested, and it didn't disappoint.
One of the best things I learned in this book is that you can't eat in a calorie deficit forever because your body just adjusts to it. The author explains that you have to alternate between weight loss and weight maintenance in order to be successful in the long term. This explained so much for me, since in 2024 I ate in a calorie deficit Jan-Nov and after the initial weight loss of 6 or 8 pounds never saw anymore progress. When the holidays came, I gave up and let go of the reigns entirely and lost all my progress by March of the following year. Knowing now that if I had switched to a maintenance allotment after hitting a plateau it would have been better. So that insight alone was worth it for me but the rest of the book went through so many good examples of the issues people run into when they come off weight loss medications and how to deal with them both mentally and physically.
This is a great read for anyone who is looking to stop their weight loss medications but also for people who are concerned about starting them because they assume they won't ever get off of them successfully.
One of the best things I learned in this book is that you can't eat in a calorie deficit forever because your body just adjusts to it. The author explains that you have to alternate between weight loss and weight maintenance in order to be successful in the long term. This explained so much for me, since in 2024 I ate in a calorie deficit Jan-Nov and after the initial weight loss of 6 or 8 pounds never saw anymore progress. When the holidays came, I gave up and let go of the reigns entirely and lost all my progress by March of the following year. Knowing now that if I had switched to a maintenance allotment after hitting a plateau it would have been better. So that insight alone was worth it for me but the rest of the book went through so many good examples of the issues people run into when they come off weight loss medications and how to deal with them both mentally and physically.
This is a great read for anyone who is looking to stop their weight loss medications but also for people who are concerned about starting them because they assume they won't ever get off of them successfully.
Review of advance copy received from Netgalley
Realistically, some people may need or want to give up their reliance on weight loss drugs. Whether because of finances, side effects, or any other reason, that decision is a valid desire. Losing the Weight Loss Meds gives many strategies to achieve that goal. The reader then decides which of them they think will work best with their bodies. By allowing that choice, each plan is tailor made for that reader’s body.
The options incorporate many strategies familiar to yo-yo dieters, like myself. Keeping your thoughts positive, exercising to up your metabolism, and choosing your food wisely are the main themes. However, there are a few ideas that are particularly relevant. For example, the book suggests the reader decide on a higher weight that if reached means a new diet must be started to stop the gain before all the previous progress is lost. Choose this weight well before maintenance begins, if possible. There is an old dieting mindset that once you fall off the wagon, you might as well go all in on eating. I, personally, have had trouble with this in the past so this resonated with me. It is free and easy to implement (at least the deciding part perhaps not the stopping overeating piece but it is worth a try). Other strategies may resonate with other readers.
Losing the Weight Loss Meds contains a lot of tactics to use when transitioning to a maintenance diet. It is not just for those on weight loss medicines. Anyone can use this book to keep the weight off permanently, or at least day-by-day. 4 stars!
Thanks to NetGalley and BenBella Books for providing me with an advanced review copy.
The options incorporate many strategies familiar to yo-yo dieters, like myself. Keeping your thoughts positive, exercising to up your metabolism, and choosing your food wisely are the main themes. However, there are a few ideas that are particularly relevant. For example, the book suggests the reader decide on a higher weight that if reached means a new diet must be started to stop the gain before all the previous progress is lost. Choose this weight well before maintenance begins, if possible. There is an old dieting mindset that once you fall off the wagon, you might as well go all in on eating. I, personally, have had trouble with this in the past so this resonated with me. It is free and easy to implement (at least the deciding part perhaps not the stopping overeating piece but it is worth a try). Other strategies may resonate with other readers.
Losing the Weight Loss Meds contains a lot of tactics to use when transitioning to a maintenance diet. It is not just for those on weight loss medicines. Anyone can use this book to keep the weight off permanently, or at least day-by-day. 4 stars!
Thanks to NetGalley and BenBella Books for providing me with an advanced review copy.
December 9, 2025
DNF at 70%
Thank you to NetGalley and Brilliance Publishing | Brilliance Audio for the opportunity to listen to an Advance Listener Copy (ALC) in exchange for my honest opinion/review.
The audiobook is narrated by Tom Parks and honestly, I did not feel engaged with the narrator or the writing for this book.
Losing the Weight Loss Meds offers a structured, ten-week plan aimed at helping people stop GLP-1 medications without regaining weight. While I rarely DNF books, I found this book incredibly bland/boring and I simply could not keep going. It makes every "play" sound super easy to incorporate into one's life, when in reality, obesity is a chronic medical condition that requires intense treatment to overcome for many people.
I have been on a few different GLP-1s with success, but it's hard to go from absolutely zero "food noise" while on the medication to all hell breaking loose when not taking the medication. Equate this to having ADHD or anxiety - you've constantly got thoughts in the back of your mind and the medication makes everything silent/calm.
While the strategies in this book may benefit those who took GLP-1s for short-term reasons, the book risks giving false hope and may leave others feeling discouraged or blamed when weight returns due to physiology rather than willpower.
Thank you to NetGalley and Brilliance Publishing | Brilliance Audio for the opportunity to listen to an Advance Listener Copy (ALC) in exchange for my honest opinion/review.
The audiobook is narrated by Tom Parks and honestly, I did not feel engaged with the narrator or the writing for this book.
Losing the Weight Loss Meds offers a structured, ten-week plan aimed at helping people stop GLP-1 medications without regaining weight. While I rarely DNF books, I found this book incredibly bland/boring and I simply could not keep going. It makes every "play" sound super easy to incorporate into one's life, when in reality, obesity is a chronic medical condition that requires intense treatment to overcome for many people.
I have been on a few different GLP-1s with success, but it's hard to go from absolutely zero "food noise" while on the medication to all hell breaking loose when not taking the medication. Equate this to having ADHD or anxiety - you've constantly got thoughts in the back of your mind and the medication makes everything silent/calm.
While the strategies in this book may benefit those who took GLP-1s for short-term reasons, the book risks giving false hope and may leave others feeling discouraged or blamed when weight returns due to physiology rather than willpower.
December 18, 2025
I really like this book. It was recommended to me because of the maintenance aspect rather than anything to do with weight loss meds. I am not sure I have ever come across a book before that focusses so much on maintenance - and this is what I have always been lacking. It made me feel really positive and inspired so that is a big win. I have started planning my foods and I intend to follow this for a reset before I try to lose any more weight. Here is to lifelong weight-loss. Thanks to NetGalley and NetGalley and BonBella books for the ARC.
December 8, 2025
This is a long but informative read. Being a person on GLPs this is a book to keep around when needing the resources. I think it’s wonderful to have a book that helps you to the transition from the GLPs to not having it anymore. This book is a good source for anyone who is going through any kind of weight loss and how to move forward.
January 1, 2026
This was a necessary read; I wish it was available to me 4 months ago!! I listened to the audio version narrated by Tom Parks, but would definitely purchase the hard copy in order to follow along with the 1o-week playbook. The audio was still accommodating because I could listen to it while driving and gain encouragement and guidance when I don't have time to sit and read. I thought it was well laid out, practical and easy to follow. I highly recommend for anyone who is thinking about ending their GLP-1 medication soon. Read this first before stopping!!
Thank you Netgalley and Brilliance Audio for allowing me to read an advanced copy of this book!
Thank you Netgalley and Brilliance Audio for allowing me to read an advanced copy of this book!
Displaying 1 - 10 of 10 reviews