Guide · Long term · 2 min read

Habits that help keep weight off

By the CalJab team, with sources · Last reviewed October 21, 2026

Experts advise building good eating and activity habits before and during GLP-1 treatment, so they're easier to keep if the medicine is ever stopped. ¹ What keeps weight off after these medicines hasn't been studied well yet, but research on people who kept weight off for the long term points to some shared habits. ¹

Eating

• Eat at regular times every day, and have breakfast regularly. ¹
• Choose minimally processed foods that are higher in nutrients, fiber or protein. ¹
• Go easy on sugary drinks, highly processed foods and snack foods. ¹
• Stay flexible: allow occasional portion-controlled treats rather than strict restriction. ¹
• Keep healthy food at home; having it on hand is linked with keeping weight off. ¹

Daily life

• Move regularly: people who kept weight off were active for about 60 minutes a day. ¹ The NHS asks adults for at least 150 minutes of moderate activity a week, plus strengthening activities on at least 2 days. ²
• Keep track of your weight, what you eat and how active you are. ¹
• Limit screen time; in this research it was under 10 hours a week. ¹
• Plan ahead and lean on others: support from people around you, planning ahead and solving problems as they come up all went with success. ¹
• Sit less: break up long periods of not moving with some activity. ²

In CalJab

The Plan in Nutrition lays out your meals for the week, which makes regular meal times easier. Logging your weight in Body shows your weekly change, and Your week can send you a short summary on Sunday evening.

Talk to your doctor about your long-term plan, including how long to stay on the medicine.

Written by the CalJab team, with sources. It does not replace your doctor's advice. Found a mistake? Write to support@caljab.app.