What we’ll cover: 

• The importance of movement
• Looking after sleep and stress
• Your 5 Step plan
  

The importance of movement

Exercise is one of the most powerful tools for keeping weight off. 

But the type of exercise is key - and it does not mean spending hours on a treadmill.

Small increases in daily movement can make a big difference.

1. Reduce time spent sitting

Try simple changes like:

• Standing up and moving around once every hour
• Taking the stairs when possible
• Walking short journeys instead of driving
• Parking slightly further away from entrances
• Getting off public transport one stop earlier

2. Include some strength exercise

Strength or resistance exercise helps protect muscle mass, which supports your metabolism.

Some simple ideas include:

• Bodyweight exercises at home
• Resistance bands
• Using dumbbells
• Carrying shopping bags
• Strength classes at a gym

Even two or three short sessions per week can help. Check out the movement section of the app for more info!

Keep an eye on your progress

Monitoring your progress can help you spot changes early.

During your programme you may have tracked things like:

• Weight
• Waist measurement
• Blood pressure
• Blood sugar levels

Tracking helps you:

• Understand that small day-to-day changes are normal
• Notice if things are starting to creep upwards over time

Some people also find it helpful to keep a simple food diary, either in an app or in a notebook. This can help you notice patterns and stay aware of your habits.

Looking after sleep and stress

Food and exercise are only part of the picture when it comes to weight maintenance.

Managing stress

Long-term stress can affect the body and make weight harder to manage. Stress can also increase cravings and lead to emotional eating.

Try to make time for activities that help you relax, such as:

• Walking
• Mindfulness or meditation
• Reading
• Hobbies you enjoy
• Spending time with friends and family

Taking care of your mental wellbeing is an important part of maintaining your health.

Getting good sleep

Sleep plays an important role in appetite and weight regulation.

Aim for at least seven hours of sleep each night.

Helpful sleep habits include:

• Reducing screen time one to two hours before bed
• Dimming lights in the evening
• Avoiding caffeine for at least six hours before bed
• Finishing your last meal at least two hours before bedtime
• Going to bed and waking up at similar times each day

Try not to change your sleep routine too much at weekends or during holidays.

Be kind to yourself

Weight maintenance is not about being perfect.

Everyone has days where things do not go to plan. You might skip exercise, eat more than you planned, or choose foods that were not part of your usual routine.

This is normal. One day does not undo your progress.

Being kind to yourself can actually make it easier to stay on track.

Instead of thinking:

“I’ve ruined it today.”

Try thinking:

“Today didn’t go as planned, but tomorrow is a new day.”

For example, imagine you planned to cook a healthy dinner but ended up ordering a takeaway because you were tired.

Rather than feeling guilty or giving up for the rest of the week, you can simply:

• Enjoy the meal
• Accept that it happened
• Return to your usual habits at the next meal

Small setbacks happen to everyone. What matters most is getting back to your routine, not being perfect.

When to seek support

If you are finding things difficult, remember that support is available.

You can:

• Speak to your Roczen clinician
• Reach out to your Roczen group
• Talk to your GP about further support options

Sometimes a little extra guidance can help you get back on track.

Your 5-step plan

In summary, here are five simple habits to take away that can help you keep the weight off after GLP-1 medication:

1. Listen to your hunger

Use physical hunger signals to guide when you eat and when you feel comfortably full.

2. Build balanced meals and stay hydrated

Include protein, fibre-rich carbohydrates, vegetables and healthy fats, and aim to drink fluids regularly throughout the day.

3. Plan ahead and stay accountable

Keeping track of what you are eating alongside meal planning, shopping lists and preparing food in advance make healthy choices easier.

4. Keep moving

Reduce time spent sitting and include strength or resistance exercise each week.

5. Look after yourself

Good sleep, managing stress and being kind to yourself all support long-term success.

Summary

Stopping medication is just the start of another season of your weight management journey. You’ve got this!