Medical expert explains what to do after reaching weight loss goal on GLP-1 medications

When the progress stops, the real challenges can begin.

Amy J. Sheer

Feb 6, 2026

By Amy J. Sheer

February 6, 2026

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Photo credit: RapidEye/iStock via Getty Images – Weight loss on GLP-1 drugs can follow similar patterns as the yo-yo dieting fads of previous decades.

GLP-1 drugs have ushered in a new era in weight loss.

In just a few years, medications such as semaglutide and tirzepatide, known by the brand names Ozempic, Wegovy, Mounjaro and Zepbound, have gone from niche diabetes treatments to household names, reshaping how America thinks about weight loss.

A November 2025 Kaiser Family Foundation poll found that 1 in 8 U.S. adults have tried a GLP-1 medication for weight loss, diabetes or another condition. And we expect that number to rise now that one of these drugs, Wegovy, has become available in pill form, increasing its accessibility for many people.

These drugs’ ability to help patients lose anywhere from 15% to 20% of body weight has made them one of the most powerful nonsurgical obesity treatments ever seen.

GLP-1, short for glucagon-like peptide-1, is a hormone your gut normally makes that helps control blood sugar and appetite after eating. It signals the pancreas to release insulin when blood sugar rises and slows how quickly food leaves the stomach, which helps people feel full sooner.

Modern GLP-1 medications are designed to amplify these effects, leading to better blood sugar control and substantial weight loss for many patients.

But success brings a new question that millions of people are confronting: What happens after the weight comes off? And just as importantly, what should patients do when their progress suddenly stalls, even while still on the medication?

As an obesity medicine physician, I’ve seen firsthand how life-changing GLP-1 drug therapy can be for my patients. But I also remind each of them that no medication – GLP-1s included – replaces the foundational importance of nutrition, physical activity, sleep and mental health. These lifestyle pillars are essential for maintaining muscle and bone health, preventing significant weight regain and supporting long-term cardiovascular and metabolic health.

The key is simple but critical: Every weight-loss or health plan must be tailored to each person.

How the body responds to weight loss

In 2023, the Centers for Disease Control and Prevention reported that more than 40% of American adults live with obesity. For most people, the real challenge isn’t losing weight – it’s keeping it off.

Researchers have known this for decades. As early as the mid-20th century, studies of commercial diet programs showed that while short-term weight loss was common, regaining weight long term was the norm.

This is because when people lose weight, the body’s natural inclination is to return to its previous weight – a phenomenon called metabolic adaptation. As a result, the brain releases more of the hunger hormone ghrelin and dials down leptin, one of the hormones that signals fullness and energy sufficiency.

The net effect is simple: After weight loss, people are hungrier, feel less satisfied after eating and burn fewer calories than expected. The body interprets weight loss as a threat to survival and responds by slamming the brakes on metabolism through sophisticated energy-conserving mechanisms. Put plainly, when there’s less body weight to maintain, the body does less work – but it also becomes extra efficient, burning fewer calories than predicted and nudging weight back up.

Add to that an environment filled with ultraprocessed foods, oversized portions, high stress and limited time for movement, and it’s no surprise that so many people’s weight ends up yo-yoing despite their best efforts.

Putting GLP-1 drugs to the test

Clinical trials on GLP-1 medications also follow these well-established patterns. A pivotal 2021 clinical study of more than 1,900 adults, known as the STEP 1 trial, laid the groundwork for the use of these drugs as a treatment for weight loss.

But a follow-up 2021 study, known as STEP 4, showed that within 48 weeks of no longer taking semaglutide, participants regained approximately two-thirds of their prior weight loss, while those who remained on GLP-1 drug therapy continued to lose weight.

This is not because people lack discipline, but rather because their biology fights hard to return to its old set point.

Obesity, Chronic diseases, Weight loss, Dieting, Ozempic, Wegovy, Mounjaro, Weight loss drugs, GLP-1, Zepbound, GLP-1 drugs — Oral Wegovy pills were approved by the Food and Drug Administration in December 2025 and became available for purchase in the U.S. in January 2026. UCG/Universal Images Group via Getty Images

Lower-cost, longer-term maintenance

Although obesity is now widely recognized as a chronic disease, clinical guidance has not kept pace with this new generation of highly effective medications.

For most patients, the most effective long‑term strategy after achieving a target weight is to continue GLP‑1 treatment. Clinicians aim for the lowest dose that still helps regulate appetite and stabilize weight.

Another option patients may pursue is to slowly taper off the drugs over about three to six months and to focus on reinforcing lifestyle choices that support goals for overall health and weight maintenance.

When your weight plateaus on a GLP‑1 drug

Plateaus in weight loss are normal, even on GLP‑1 drug therapy.

In clinical trials, weight loss with GLP-1 medications tends to follow a predictable curve: rapid early losses during drug initiation and dose increases, a gradual slowing and eventual plateau. A plateau, typically defined as little or no weight change for eight to 12 weeks, is not a sign of failure but rather the body adapting to a lower weight.

But before assuming that a GLP-1 medication has stopped working, clinicians will typically consider how the patient is using the drug, such as whether it’s being taken properly, with little to no missed doses, and whether it is being stored properly.

Clinicians will also evaluate a patient for medical conditions that might make weight loss more challenging, such as perimenopause or hypothyroidism, which is underactive thyroid.

They will also take into consideration whether the patient is on other drugs that might be obesogenic, meaning causing weight gain, or if they are using an FDA-approved GLP-1 drug versus a compounded medication, which can have variable quality and unknown efficacy.

Balancing weight loss with bone health

Helpful strategies to prevent weight regain related to diet include building meals around lean protein and noticing where calories might be creeping in, such as snacks, sugary drinks and alcohol.

With GLP-1 drugs, the goal for nutrition has shifted from calorie restriction to calorie quality. Aim for a healthy balance of vegetables, lean proteins and whole grains. And make sure your water intake is sufficient, especially since GLP-1 medications not only reduce hunger but can also reduce feeling thirsty.

When it comes to movement and exercise, people can add resistance training, increase their exercise intensity or both.

With any weight loss, no matter the method, people lose not only fat but also some muscle and bone. In clinical trials of GLP-1 medications, fat loss far outweighs losses of lean mass. However, any loss of lean mass matters because it can affect physical function, fracture risk and how well the body maintains weight and metabolic health over time.

Weight loss reduces the mechanical load on bones, which can lead to lower bone density and, in some people – such as those who are postmenopausal, as well as people over age 65 – an increased risk of fracture. Because bones adapt to the weight they carry, losing weight means less stress on the skeleton, and over time this can lead to small decreases in bone strength. This underscores the importance of resistance exercise for strength training, adequate protein intake during GLP-1 therapy and close monitoring for patients who are at higher risk of fracture.

Next-generation therapies, which include combinations of GLP-1 drugs and other peptides, are being studied for their potential to better preserve muscle and bone compared with GLP-1 drugs alone.

Patients on GLP-1 drugs who are experiencing a plateau may also want to talk with their doctor about considering a dose adjustment, medication switch or adding an additional drug.

If GLP-1 medication doses cannot be increased due to side effects, doctors will consider all options for other medications and for optimizing lifestyle, such as nutrition, exercise and sleep, to support the patient’s goals.

This article originally appeared on The Conversation. You can read it here.

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Photo credit: Canva – A woman intensely exercises, left, and a morning stretch, right.

Care, Health

More women are rejecting ‘optimization culture’ for realistic wellness plans

Feel great and be happy.

Mark Wales

5/16/2026

Being fit used to mean getting enough sleep, drinking more water, and moving your body, perhaps in a daily walk. With the explosion of social media and digital self-help trends, finding an acceptable level of wellness can feel like stepping into a full-time job with daily performance reviews.

For many women, what started as self-care has slowly become another exhausting form of self-optimization. And increasingly, they’re pretty much done with it. According to Women’s Business Daily, one of the biggest wellness shifts happening right now is a move away from extreme routines. Women want habits that actually fit into real life.

An intense workout.
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Wellness feels like a full-time job

Instead of chasing perfection, more women are choosing what can be described as a more realistic approach to wellness, incorporating sustainable routines built around balance and emotional well-being rather than climbing a never-ending ladder of constant improvement.

The shift comes after a solid decade of what many refer to online as “optimization culture.” This exhausting idea assumes that every part of life needs to be carefully measured, improved, and optimized.

Experts believe this mindset is not only making people miserable; it’s unsustainable.

An exhausting routine.
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A backlash against the “always improve yourself” culture

A recent article in Psychology Today found that “wellnessmaxxing” trends turn self-care into another form of anxiety. This is especially true when routines become so demanding that people feel more guilt than relief. As creators post TikToks showing themselves “maxing out” in some kind of self-congratulation, they spread unhelpful expectations that no longer promote self-care.

Verywell Health explains that these influencers broadcast an all-consuming performance metric. People now face a painful realization that they can never do enough. It’s hard to miss the irony that wellness has begun to feel unhealthy.

Women are increasingly embracing low-pressure routines instead of overly aspirational ones. Think walks instead of cross-training, and a morning meditation instead of a week-long stay at a Tibetan monastery. It’s okay to just eat more vegetables instead of a perfectly balanced daily nutrition plan of 150 grams of protein, wheatgrass smoothies, and specifically rated pH-balanced alkaline water.

After all the extreme exercises, self-help books, and sophisticated meal plans, it’s time to get back to basics. Here’s one version of a realistic plan: drink some water, get outside, and try to sleep a little better.

A casual walk with a dog.
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Getting back to the basics

A beauty editor writing for Who What Wear documented her attempt to follow a social-media-inspired wellness reset. With all the expensive and complicated habits she hoped would unlock the “incredibly high-functioning, ultra-productive version” of herself, she came away understanding that she should stick with the basics.

Modern life already asks women to juggle careers, caregiving, appearance standards, finances, and relationships. Somewhere along the journey, wellness became just one more category to add to the pile.

Maintaining a perfect life balance.
Photo credit: Canva

Women are choosing simple, sustainable routines

Finding realistic wellness is a trend that reflects a growing desire for community-centered wellness rather than isolated self-improvement. Instead of wellness looking like a solo pursuit for an achievement award, many women are leaning toward connection: walking groups, shared meals, accountability with friends, and being honest about feeling burned out on all of it.

The Times reports that people feel walking groups are less intimidating and more emotionally supportive. People don’t just want fitness; they want to belong to something.

A 2025 study in Frontiers in Psychology focused on the benefits of women finding social support groups. Programs that incorporated women’s preferences into their daily lives were more likely to be enjoyed and maintained.

Wellness cultures have told women the answer is to do more: more discipline, more self-reflection, more perfect sleep, more work dedication, more family direction, more effort.

Making life more enjoyable and realistic can help well-being feel easier to maintain. A joyful life is better lived “in” than constantly measured “against” unrealistic expectations.

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Photo credit: MoMo Productions/DigitalVision via Getty Images – Emphasizing the sounds of certain words to young children can help them retain language, not confuse them about speaking properly.

Health, Research

Is baby talk bad? Why ‘parentese’ actually helps babies learn language

Sing-song speech can support early language growth.

Good Partner

5/15/2026

Karen Stollznow

Many parents have heard the warning: Don’t use baby talk with babies and toddlers. Instead, caregivers are often encouraged to speak properly and use adultlike language, out of concern that simplified speech could confuse children or delay language development.

But my research, which I highlighted in in my new book, “Beyond Words,” suggests the opposite is true. The sing-song voice many adults instinctively use with infants, sometimes called “baby talk” but more accurately known as “parentese” or infant-directed speech, actually helps children learn language.

Far from confusing babies, exaggerating phrases like “Loooook at the doggie!” capture their attention, help them detect patterns in speech and strengthen social bonding.

And the funny mistakes children make along the way, such as saying “goed,” instead of “went,” or “mouses” instead of “mice,” are not signs that children are learning language incorrectly. They are evidence that children are actively working out the rules of language for themselves.

Speaking ‘parentese’ to a child doesn’t involve nonsense words. BjelicaS/E+ via Getty Images

What parentese really is

When many people think of baby talk, they imagine nonsense phrases like “goo goo ga ga” or made-up words like “num nums.” But that’s not what linguists and developmental psychologists mean by parentese.

Parentese uses real words and grammatically correct sentences, but with exaggerated intonation, a higher pitch, stretched-out vowels and a slower rhythm. Think of the way a caregiver might naturally say: “Hi, baaaaby! Are you huuungry?”

There is little evidence that occasional playful nonsense words harm children’s language development. But studies suggest that parentese in particular helps babies pay attention to speech, recognize patterns and engage socially.

Adults across cultures tend to speak this way to infants instinctively. Even people who swear they never use baby talk often slip into it around babies.

Researchers have found that infants actually prefer listening to parentese over regular adult speech. The exaggerated sounds and slower pacing make language easier to process. Babies are better able to pick out individual sounds, notice word boundaries and recognize patterns. In other words, parentese helps tune babies into language.

It also strengthens emotional connection. Language learning does not happen in isolation. Babies learn through warm, responsive interaction with caregivers during feeding, play, bath time and everyday routines.

Interestingly, humans are not the only ones who respond to this style of communication. Studies have even shown that cats react more positively when people use a baby-talk voice with them.

Babies are not passive learners

Children do not learn language simply by copying adults word for word. They actively test hypotheses about how language works. That is why toddlers make predictable and surprisingly logical mistakes.

One common example is overgeneralization. A child learns that people form the past tense of many verbs by adding “-ed,” so they produce forms like “goed,” “eated” or “comed.”

These are not random errors. In fact, they show that the child has understood a grammatical rule and is trying to apply it consistently. The problem is simply that English is full of irregular exceptions. The same thing happens with plurals. Children may say “foots” instead of “feet” or “mouses” instead of “mice.” Again, the logic behind these errors is sound.

Linguists sometimes say that children are little scientists, constantly testing patterns and revising their understanding as they receive more input from the world around them.

Why toddlers call everything a ‘dog’

Young children also make predictable mistakes with meaning.

A toddler might learn the word “dog” and then use it for every four-legged animal they encounter. Linguists call this overextension. On the flip side, some children use words too narrowly. A child may use “dog” only for the family pet and not recognize that other dogs belong in the same category. Linguists call this tendency underextension.

These mistakes reveal how children organize and categorize the world around them. They are gradually mapping words onto objects, people and experiences.

Pronouns are another tricky area. Small children often confuse “me” and “you” because these words constantly shift depending on who is speaking. If a parent says, “I’ll pick you up,” the child hears themselves called “you.” But when they try to repeat the sentence, they may not yet understand that the labels switch from speaker to speaker.

This is why toddlers sometimes say things that sound unintentionally cute or confusing. But beneath the confusion is a sophisticated learning process.

Even the Cookie Monster gets it wrong

Children’s speech errors are so recognizable that they often appear in popular culture. Sesame Street’s character Cookie Monster famously says things like “Me want cookie,” while Elmo often refers to himself in the third person: “Elmo wants this.” These speech patterns mirror real stages of child language development. Young children commonly confuse pronouns or refer to themselves by name before mastering forms like “I,” “me” and “mine.”

Despite occasional complaints from adults, there is no evidence that hearing this kind of speech harms children’s language development. If anything, it reflects the natural experimentation children go through.

The Cookie Monster saying ‘Me want cookie’ won’t teach babies and young kids to speak incorrectly. Brian Killian/WireImage via Getty Images

‘Pasketti’ and ‘wabbit’

Pronunciation develops gradually too. Young children often simplify difficult sounds and groups of consonants. “Spaghetti” becomes “pasketti,” “rabbit” becomes “wabbit” and “yellow” may come out as “lellow.”

Speech-language specialists call these simplifications phonological processes. They are a normal part of development because some sounds are physically harder to produce than others. Sounds such as r, th, sh and ch tend to develop later because they require more precise control of the tongue and mouth.

Most children naturally outgrow these pronunciation patterns as their speech matures. However, persistent difficulties can sometimes signal a speech or language disorder, which may require professional support.

Children don’t learn language by copying adults word for word. They learn through interaction, experimentation and repetition. DrAfter123/DigitalVision Vectors via Getty Images

Mistakes are part of learning

Parents are often under enormous pressure to do everything right, including helping their children learn to speak a language. But children do not learn language by avoiding mistakes. They learn through interaction, experimentation and repetition.

Parentese helps babies focus on speech and engage socially. The funny mistakes toddlers make reveal that they are actively piecing together the complex system of language and are often signs of normal development. Language acquisition is messy, creative and remarkably sophisticated.

Speaking in an exaggerated sing-song voice to a baby is not something parents and caregivers need to feel embarrassed about.

Far from harming language acquisition, it may help lay the foundation for it.

This article originally appeared on The Conversation. You can read it here.

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Photo credit: Canva – Women enjoy a short walk.

Health, Well-being

People who dread working out are trying ‘micro walks,’ and the results feel great

Why doing less actually leads to more.

Mark Wales

5/15/2026

For many people, working out isn’t the hard part. It’s everything that comes with it: the time commitment, the pressure of consistency, and the feeling that only full workouts count.

That all-or-nothing mindset keeps a lot of people from even getting started. This might explain why a small idea has been gaining traction. Instead of setting aside an hour or two to exercise, people are taking “micro walks” instead.

Two women enjoy a quick “micro walk.”
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“Micro walks” are simple and still provide the benefits

A loop around the block in the morning. A quick break between meetings or events on the daily schedule. Perhaps another lap after dinner. These short walks sprinkled throughout the day might seem too simple to matter.

For a growing number of people, the simplicity is what makes it really work. Doing less at a time, but more often, is what’s resonating. The barrier to entry suddenly drops. People don’t need much motivation. Just a few minutes is enough to get started.

The hidden appeal behind shorter walks

The appeal of a “micro walk” for people dreading a workout isn’t necessarily about peak optimization. The benefits come from gaining momentum. For individuals who have spent years feeling like they’re either all-in or completely off track, this offers a third option.

Short periods of exercise fit into the structure of real life instead of competing with it. Finding the time to set aside large blocks of time can be difficult for many people. Breaking movement into smaller increments makes it far more manageable.

In the end, consistency matters more than perfection. Getting daily steps in becomes something achievable rather than overwhelming.

Research shows that shorter walks work

A 2024 study published in the Proceedings of the Royal Society B, a scientific journal recognized for its rigorous reviews, investigated the benefits of different walking patterns. The findings revealed that short walking bursts use more energy than longer continuous walks. Breaking up exercise is more impactful than it seems.

Harvard Health Publishing reported that even brief walks can boost energy and counteract the effects of prolonged sitting. Getting moving has significant heart health advantages, and walking is extremely accessible.

Physical exercise boosts overall well-being

Turning short walks into a mental reset can boost a person’s emotional well-being. Physical exercise stimulates the body, yet it also increases inner harmony. A 2025 study published in Springer Nature found that even a 10-minute walk can meaningfully improve mood regulation. Finding the time for a brief walk can lessen symptoms of anxiety.

A 2024 study published in Nature demonstrated that short activity breaks increase cognitive performance and elevate mood. There are immediate emotional advantages to activities like “micro walks,” not just long-term fitness gains.

Science demonstrates that walking has both physical and emotional benefits. The most common barriers are time and motivation. Shifting from big goals to showing up in small, repeatable moments is what actually matters. “Micro walks” turn movement from something people have to make time for into something that becomes part of how they live. It’s another small step toward finding happiness.

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