When coming off weight loss medications, how can you prevent your appetite from surging? Also, how can you keep the weight off?

In this episode, I explore with Dr. James Hill what really keeps weight off for good. We break down why the strategies that help you lose weight are not the same strategies that help you maintain it, especially in the era of GLP-1 medications. Together, we uncover the science-backed habits and mindset shifts that can help you create a lifestyle that supports your healthiest, happiest self for life.

Dr. James Hill is a world-renowned obesity researcher who’s spent over 40 years studying how people lose weight, and more importantly, how they keep it off. He’s the co-founder of the National Weight Control Registry and author of a new book that helps people transition off GLP-1 medications without regaining weight, all delivered with his signature clarity, compassion, and common sense.

What you’ll learn:

(05:01) Why only about 20% of people keep weight off long-term and why this number may be even lower.

(08:19) Why weight loss and weight maintenance require completely different strategies.

(11:22) How GLP-1 medications have changed the landscape by helping more people finally reach their goal weight.

(12:17) The three pillars of long-term weight maintenance: appetite management, physical activity, and mind state.

(14:38) Why pairing high protein intake with resistance training helps protect muscle and improves metabolic health.

(22:22) How “mind state” influences your ability to overcome setbacks.

(31:26) Why successful maintainers average around 12,000 steps a day and schedule one hour of planned exercise daily.

(35:30) The early signs of weight regain.

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Full show notes (including all links mentioned): https://jjvirgin.com/hill

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