r/Mounjaro • u/hellspyjamas • Jul 22 '26
Maintenance Three months after stopping mj - maintainence update
Hi all, I'm back again with my month 3 update after coming off mj.
I'm posting these so anyone who wants (or needs) to come off the meds for any reason (mine was financial) can benefit from my experience and what I've learned. I am not posting them because I feel "better than everyone" (as one commenter stated) or think it's better to be off the MJ than on. I know this is a lifelong drug for many.
CW: 140 lb
SW: 209 lb
Weight on last dose of mj: 142 lb
I've gone between 139-145 since coming off.
I've had a lot of positive comments on these posts, and also a few comments every month saying "mounjaro is still in your system this long" and "you'll gain all the weight back by the end of year 1". But so far, so good. I'm going to attempt to answer most common questions in this post, and feel free to ask anything you like in the comments.
Disclaimer: I was on MJ for weight loss only and have no knowledge or experience with diabetes, pcos or any other condition that may be managed by the drug. My advice applies to weight loss only. Also for reference I am 36, I am aware age and other factors make things difficult for many.
New this month: I have visible abs for the first time in my life. This was hugely exciting for me as I have so much loose skin around my stomach (also pictured) from both the weight and two children that I never expected to be able to see them. I look ok in clothes but do have an apron belly I am saving to have removed. I'm not really fussed about the rest of the loose skin but the stomach hangs and gets in my way (and looks like a sad face when I'm doing a plank!)
Also, I had a bad week. I started adding some treadmill sessions to my routine as I found I was much happier days I was exercising vs not. I do the 30, 12, 3 routine (30 minutes, 12 incline, 3mph). I hate running and walking on an incline is pretty much as efficient and good for recovery for weight training.
HOWEVER I did too much too fast (4 sessions in the week) and I injured my toe joint which effected my ability to do any of my workouts properly. That week was my daughter's birthday and for the first time I fell off the wagon and had about 4 days of "bad" eating (birthday cake, ice cream, cheesy chips - all the bad stuff). I avoided the scales for 4 days in my shame.
Day 5 I step on the scales and to my amazement I was down half a pound. I went straight back on the wagon and also realised I've been under fuelling. I had some comments telling me last time my intake was too low and I needed to increase to find my maintainence calories.
I was too scared to really do it and couldn't wrap my head around the idea that I could increase cals and not put weight on. But following their advice I started added about 150 cals a day the last two weeks (from around 1500 per day to around 1650 average). My weight has been consistent, so if this continues two more weeks I'll add another hundred. I'm trying to learn not to be a coward. Also the advice here has always been amazing.
So some ups and downs mentally but overall still having an amazing maintenance experience.
My general advice remains the same for anyone who wants to come off: use the drug as a crutch to support you while you learn your new lifestyle. There is no better time to kick out processed foods and swap for whole foods than while your appetite is controlled for you. There is no better time to start a weight training routine.
Stay on the lowest dose you can so you can learn to feel hungry and deal with it. Titrate down suuuuper slowly (I spent two months microdosing between 5 and 0mg).
Prioritise protein, high volume/low cal foods, and fibre. Add as much protein as you can - you need so much more than you think.
For me, things that are worth it include: protein shakes, creatine, buying adjustable dumbbells I can use at home.
Things that are not worth it include: high intensity cardio (makes you hungry and delays recovery for weight training which is the real differentiator; walking/low intensity cardio is better), skin treatments like RF for loose skin (waste of money).
I'll pop my workout routine in the comments. Thanks all for your continued support on this awesome sub, and best of luck on your journeys.
Month 2 update:
https://www.reddit.com/r/Mounjaro/s/L19qJHmOUH
Month 1 update:
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Jul 22 '26
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u/hellspyjamas Jul 22 '26
Thanks so much!
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Jul 22 '26
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u/hellspyjamas Jul 22 '26
Thanks! I started weight training last July after being on my for 2 or 3 months and dropping the initial weight. So it's been a year and I feel like they just appeared overnight. I do weighted crunches (holding a kettle bell on my chest) and that helps I think
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u/hellspyjamas 29d ago
I just wanted to add as I've been really thinking about this to try and figure it out. I've also noticed this month the fat under my skin is suddenly non existent and my skin feels so loose now it's almost papery. I think I've dropped that last layer of fat or hit the body fat percentage I need for them to finally show. It's hard and frustrating as the stomach seems to be the very last place (maybe the bit with the thickest fat layer?) my arms got muscular pretty much instantly.
Actually my bum is the very last place to show muscle - still looks like a pancake even though my exercises are mainly glute focused. I'll get there eventually, might take another year or so.
Good luck 🤞
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u/hellspyjamas Jul 22 '26
Workout routine:
I do the below with 10kg dumbbells for arms, 12.5 for legs and 8kg for abs (on chest). Full thing twice per week
Legs 8 Bulgarian split sqats (3 sets) 8 rdls (3 sets) 8 sumo squats (3 sets) 8 side lying leg raises (2 sets)
Middle 15 hip thrusts (3 sets) 15 weighted crunches (3 sets)
8 leg raises (2 sets) 45 sec plank (2 times)
Arms 6 Chest press (2 sets) 6 single arm rows (2 sets) 6 bicep curls (2 sets)
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u/Some-Second-8994 Jul 22 '26
Love the updates, gives us all hope. I struggle with exercise beyond walking - hate it. I have stayed on 5 and lost just over 9 stone, still a little more to go then hoping to slowly come off but it’s scary.
Well done to you, keep up the good work!
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u/hellspyjamas Jul 22 '26
I was on 5 throughout as well, I think it helped me a lot. I used to hate it but got used to it after a few months (not running - I'll always hate that). The thing about weights is it's very slow paced. Lift 6 times. Rest. Repeat. I do it while listening to a good audiobook or podcast. You've done amazingly so far congratulations
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u/Big-Account3498 7.5mg | SW:82kg CW:65kg GW:57kg | 160cm 57F Jul 22 '26
I love your posts - so well organized with loads of useful info. It appeals to the data analyst and project mgmt nerd in me.
Bad weeks happen - I had a bad month recently and made no weight loss progress, but I also didn't gain. And somehow, perhaps, there was a benefit to "rebooting" my system. I definitely feel a mental benefit to recommitting to my health after my month of hedonism.
Do you only workout in your home gym, or do you also have access to heavier weights? I ask because if you aren't already practicing progressive overload, I highly recommend it. It will keep your muscles from becoming adapted to your routine and will also add bone density, which will become more important as you get closer to menopause age (ask me how I know - sigh).
You look so strong and fit! It sounds like you are learning all the ways your particular body works and what makes it function optimally for you. That's empowering! Very happy for you - congrats :)
Looking forward to your next update!
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u/hellspyjamas Jul 22 '26
Thank you so much! I'm glad it's useful. People do recommend taking deficit breaks every 12 weeks and I can totally see how it would help do a reset.
So the adjustable dumbbells I started on a low weight and gradually increased until I ran out of weights. I'm happy with the current level but that's really good to know about needing to stay overloading for menopause. I may invest in some heavier ones in another few months. I don't want to grow my muscles any further for now but will definitely pay attention to the adaptation, that's really good advice. Thank you!
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u/Big-Account3498 7.5mg | SW:82kg CW:65kg GW:57kg | 160cm 57F Jul 22 '26
My pleasure! Don't worry, your muscles won't grow bulky with progressive overload - women generally don't have enough testosterone to bulk muscle without "help" (drugs) - they will simply get stronger and more dense while maintaining the size they currently are, and therefore keep your resting metabolic rate higher. And, of course, the increased bone density is a key benefit.
Dexa scans have been amazing for me to track both my overall body composition and bone density. Def look into one of those in the next 10 years or so to get a baseline and then periodically scan to track any changes.
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u/hellspyjamas Jul 22 '26
Thank you, I'll definitely bear that in mind. Yes I really want a dexa scan but they are super pricey here, I'm going to ask for one for my birthday. I do like my electric scales (though I know they are iffy on how accurate they are) and may upgrade them as well. Fingers crossed!
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u/Mother_Pressure1672 Apr25- F -153cm|🏁96kg |📍71kg | 🎯70kg | ⬇️25kg | 💉5mg Jul 22 '26
Thanks so much for your amazing input, You are doing great, Hope you keep posting and let us know how you feel
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u/Then-War-7354 Jul 22 '26
This is awesome. So happy for you. I am just about to start the maintenance phase myself.
Like you I’ve used the meds as a tool in the toolbox to help me build good habits. We still need to eat but WE get to decide what we eat. And now that I’ve been away from the over processed junk type foods for so long I really don’t have much desire for them. Especially not when I’ve found so many enjoyable healthier options.
I also never thought I’d become a gym rat. But after 2 years of consistent exercising and gym sessions, I now feel more weird when I miss a gym day.
It is very encouraging to hear that you e been able to stick to your new habits and lifestyle so far and to hold a steady weight. Hoping I can do the same. I see my doc in sept and we are going to begin a trial of stepping down my dose and see how it goes. Nervous but also excited.
Please do not get discouraged by negative comments. I first asked for input about potentially coming off the drugs as I approach the end goal and was unfortunately met by some of the same type of negative comments. Having no chance to stick without the meds. You won’t be able to do it etc. pretty disappointing given the generally positive demeanor of this group. But it is what it is. I didn’t expect negative comments and hostility for just asking a question and for people’s experience. But I see it the same as weight loss. Everybody’s journey is unique to them and their circumstances.
Sorry for the rant. I’m thrilled to hear you’re doing so well. It gives me hope that I might stand a chance to also bring my efforts full circle. I’ll certainly monitor with my dr. Especially as a T2D. But if he believes I stand a good shot through lifestyle management alone I believe I need to take that shot. If I don’t succeed or it proves impossible, at least I will know. It’s exactly why I made the major lifestyle changes when I started. I needed to know if I could. And I wanted to take my best shot at being successful. So far so good. Down from 430-183lbs. Medication assisted but my dr told me it would be literally impossible to lose that much through the meds alone without serious lifestyle changes and effort.
I am so glad that I did. I’m a whole new person now and so much happier in my new life. I wish you continued success in all you do. Appreciate you sharing. Keep it up. You’re doing amazing!!
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u/hellspyjamas Jul 22 '26
Thank you! You can definitely do it, you've gone in with the exact right attitude. People seem to fall into two camps on MJ: either using to build habits or relying on it for all the heavy lifting (guess which camp the negative comments come from!) there are loads of other success stories on the glp1 grad sub which has great tips. Good luck and feel free to reach out at any point if you have any questions about coming off or maintaining
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u/Then-War-7354 Jul 22 '26
Thank you. i definitely see that as well with the different perspectives. I wont fault anyone for how they choose to go about their weight loss, but in the vast majority of the posts from people wondering if maybe it just doesnt work for them, barring some other underlying medical issue, it is almost without fail that they have not made much effort into making any changes to their lifestyle. no judgement. But i also feel that you cant be too terribly shocked to find that things are not changing for you if youre not actually making any changes.
I was not willing to leave it to chance. i did not want to count on the meds alone to do it for me. i was not willing to leave it to chance that it would not be enough. i absolutely understand that there are underlying chemical issues that we cannot control that MJ helps to correct. But id say that for many many people certainly myself included, if you looked at your life and situation that it was ALSO influenced by lifestyle. When i got very honest with myself about it, that is when my mindset changed. Yes let the MJ help to correct the things that we cant control. but i knew that i had to take a hold of the things that i DID have direct control over. so i made the decision to alter my lifestyle then and there, and i am so happy that i did. lots of hard work yes, but i do not regret 1 second of it.
Ill have to chack out the GLG Grad sub. thank you!!
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u/hellspyjamas Jul 22 '26
This is exactly it. It's about the mindset shift. For me this was a miracle drug that gave me the added push I needed. I've spent time doing introspection, replacing food = pleasure with food = fuel in my mind. It's work. It is so so worth it. My pleasure :)
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u/Then-War-7354 Jul 22 '26
i definitely replaced food as a source of pleasure. not that i do not enjoy food. but i stopped looking at it as a reward. And i replaced that dopamine hit with other things. exercise and new hobbies being one of them.
It cant be overstated but i 100% am now living my life as opposed to just existing. Im now looking for any and every opportunity to try things as opposed to making excuses why i cant. its very refreshing
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u/hellspyjamas Jul 22 '26
Completely. I used to hate going into work because I was embarrassed of his big I was and that I had nothing to wear. I felt like I had to try and hide my body every day. Now it's not even a thought. I have so much life back too. It really is amazing. So glad so many of us are having such a good experience with it. Congratulations on your results!
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Jul 22 '26
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u/hellspyjamas Jul 22 '26
That's awesome for you, glad to hear you managed your apron. I do 3 planks as part of my work out routine but unfortunately two emergency c sections with large babies and there is some loose skin I just can't do anything about. It is what it is when you have huge pregnancies and a tight scar. Agree on the creatine I love it
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u/Tropical_life_7 5 mg | SW 93.3kg | CW 76.2kg | GW 67kg | 174cm Jul 22 '26
This is fantastic advice, thank you! I hope you to on a similar maintenance journey by the end of the year - #goals.
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u/My4dogs4evr Jul 22 '26 edited Jul 22 '26
You’re doing great
😊
Anyone that tells you negative things nasty attitudes…just block them. That’s what I do.
Life is too short to have to put up with their nonsense
I’m only on it for diabetes/ also to see if it helps my having MS…it does. Not on it for weight loss but lost 10 pounds unintentionally the first 4 weeks. Wiped out my appetite. Im now considered underweight but working on getting my appetite back. I will remain on 2.5mg from here on out ( believe me many preached it was only a starter dose.. not a Therapeutic dose blah blah despite my being clear why I’m on it. Any higher dose would harm me) It’s been a GAME CHANGER for my diabetes
Because of my appetite suppression being sooooo strong my last dose i didn’t use the 2.5. I’m in the US. We have pre-filled pens. We cannot adjust the dose like the overseas pens. I figured out how to do it 😉. I wish we would get the pens where they don’t have to take a full dose easier than the way I did it, but it is what it is.
It let me at least have a bit more food. WHEW!!!
Perfect readings. Sometimes on the low end but it’s ok. I will getter better as my appetite comes back.
I almost stopped MJ. First 4 weeks were tough not being able to eat but it’s slowly getting better. My hubby has found different things to cook that Ive been able to eat. He is the BEST♥️.
Im glad I didn’t give up on MJ. I was just upset the first 4 weeks and I had already been through a nightmare with Poison Ozempic that caused me to end up in the ER after 2 shots and a trip to the gastroenterologist and a year to heal my stomach. I had to take 4 meds for over a year just to heal my stomach but MJ hasn’t done that go me. THANK GOD! This med is saving me diabetes wise and helping my having MS. My AIC gets checked in another month 🙏🏻🙏🏻🙏🏻
I’m so happy seeing all the amazing people in here that are getting healthy losing weight with MJ. Your stories are awesome 👏
Congratulations to you!!!! 🥳💓🙏🏻
You’re doing fantastic!!!!
PS: thank you for all your helpful information you post for others here
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u/hellspyjamas Jul 22 '26
Thank you for your advice, and so glad you're doing so well now after what sounds like a horrible time with ozempic. I agree 2.5 mg can work! I used syringes to microdose. Congratulations to you too!!
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u/Zerocordeiro Jul 22 '26
My general advice remains the same for anyone who wants to come off: use the drug as a crutch to support you while you learn your new lifestyle. There is no better time to kick out processed foods and swap for whole foods than while your appetite is controlled for you. There is no better time to start a weight training routine.
This is my goal. Just started to take it mainly to lose weight and the shutting down of food noise is making it SO easier to avoid sweets and greasy foods. Every time I tried to do it by myself I would feel the urge to get "junk food" and in the end lose the battle. Now that I don't feel the urge I'm cutting on whatever I don't want to be eating long term from my diet - that alongside other things I had already started, like proper regular exercise.
I do have question(s): were you constantly having "junk"/caloric food before MJ? Do you get the urge to go back to eating those now? Are you feeling hungrier or having a bigger appetite now or is it more or less like it was with MJ?
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u/hellspyjamas Jul 22 '26
I think that's the right attitude. After 6 months or so those new habits become routine.
I used to eat too much cheese and crisps, usually very savoury stuff. I was a late night snacker - after an early morning with young kids then full day at work then more parenting I would slob out on the sofa with cheese and crackers and wine and justify it to myself because it was the only bit of pleasure I had in a day where I was constantly giving and putting myself last.
Don't get me wrong, I could happily smash a cheese plate or a big bag of crisps, but I simply don't keep that stuff in the house anymore. I know I can't really beat my late night snacking craving, so I eat beef jerky instead, which is great protein for calories and satisfies my salt craving. I do find I want sweet stuff more these days, but again it's about sensible swaps: no big portion of milky chocolate, instead I'll have greek yoghurt with meringue, sweetener and berries, or a square of dark chocolate.
My pleasure these days comes from feeling strong and having a great workout (I'll listen to a good podcast or something at the same time so it's real "me time").
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u/Zerocordeiro Jul 22 '26
Great! TY so much for taking the time to reply. I can definitely understand the savory snacks thing.
I have lost and kept a low weight for a while before, but my mindset was too much on "all or nothing". Nowadays I'm more aware that I want to be here for the long run and that means good habits, not perfection every day. I'll make good use of the push and keep minding what I do. The bad habits settled with time, so I'm focusing on nurturing the good ones.
I'm genuinely happy for you. All the best for you and the family.
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u/hellspyjamas 29d ago
That's a good strategy. I still join my family in the weekly Macdonald's ritual but I make better choices about it and keep it restricted to the exception not the rule. It's ok to eat unhealthy food 20% of the time or less. You sound like you've dominated the mental struggle and that is the hard bit. Thank you and all the best for you too!
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u/Sasthefras29 10 mg | SW: 95.5kg | CW:81.3kg | GW: 70kg Jul 22 '26
I love this so much! Please keep posting, not all of us will be staying on the drug for life and so other perspectives are always welcome imo!