Knowing when/how to stop

[wgo84]

Interested in hearing experiences - how did you know if/when to stop, did it mess with your head a bit and what next?!
I started mounjaro in May/June, gone from 13st 3 to 10st (lowest 9st 12, it's crept up), currently on 12.5mg. I had two separate weeks off over Christmas after gastro bugs/flu and it hasn't been as effective since, but my mood has lifted - is that a thing?! I feel that I want to lose more, but does that happen to everyone, not knowing when to stop? My goal was to fit into a size 12 and be a healthy BMI, which I've met. I've always been curvy (with pcos) and dont think really skinny would suit me or be realistic. But I don't feel happy in how I look either. I don't know whether to stop, or keep going. I'm also worried about maintenance because I've started eating more - increased appetite, food noise etc even though I'm still on 12.5. Basically I'm feeling quite confused by it all! Particularly interested in people's mental health experiences but practical maintenance pointers welcome too. Thanks!

Rather than thinking about losing more weight, what about considering health and fitness, body composition and strength instead? So moving into a phase of working on those things whilst keeping your weight in a stable range. You could then consider if you want to continue on with Mounjaro at the dose you're on, or move down the doses whilst maintaining your weight and then maybe stopping and seeing how you go.

So it's not a decision between "stop" or "keep going", but just moving into the maintenance phase and what that looks like for you.

I have readjusted my goal down several times, but I think it's a 'mentally healthy' adjustment.

I originally aimed for 74kg, my previous lightest weight for years, but when I got there I was still firmly in the overweight category. I deluded myself to think I would be too thin at a healthy BMI, but I don't look too thin. I still have fat on my lower belly and upper arms, to the point where it looks objectively unsightly, not me being body dysmorphic.

I had said for decades I would be happy at a comfortable size 12, but a size 12 now is a size 14 20 years ago, so a size 10 is the new size 12. I am probably 50/50, maybe 60/40 with when I am a 10 compared to a 12.

I am still overweight and would like to lose about 3kg, but I am doing lots of weights, so if my wobbly belly and upper arms disappear but the scales don't move I will be content with being overweight still (BMI 25 something). I have really good muscle mass, my legs look solid but toned, I have a pert and curvy bum. I have put the work in though and go to the gym four times a week.

You said you aren't happy with how you look. Do you exercise? Have you been doing regular weights throughout your weight loss journey to make sure you have good muscle mass? Could exercise be the solution rather than more weight loss?

Or are you unhappy with how you look because your mental health is making you unhappy? If so, it might be worth focusing on that instead of weight loss.

what does a typical day look like - are you eating wholefoods / protein / fibre or just less of previous diet. Have you maintained muscle mass by lifting weights?

i’ve got to 58-60kg - was 70kg. I’m very muscular with low bodyfat and I love the way I look, haven’t lost weight since end October. I’m taking 2.5mg and not in a rush to stop taking. I don’t want lose more I have a 6 pack etc. realistically it’s hard to be happy with how you look with low muscle tone.

Thanks all - tbh I don't do much exercise, the odd peloton spin class and gentle yoga. I focus on eating protein but I'd say it's more just eating less of what I ate before. My kids are tiny and my job is full on - gymn going isn't an option right now - but I'd welcome tips on the weight training muscle building stuff at home, in and around crazy mum life? Sounds like that will make more of a difference and I need to actually put the work in now - !

I'm several months off having your dilemma - hoping I'll get there though!

Re: weights, I would recommend getting a couple of sets of hand weights to start off - I keep 1 x set in the kitchen and do 10 x squats every time I make a coffee! You'd be amazed what a difference this has started to make to my arms and legs.

Then keep the other set wherever you watch telly in the evenings - either start by doing some exercises in the adverts, or while watching TV. Build up slowly and basically incorporate the weights into whatever you normally do - so for me it's making coffee and watching telly! You'll see the difference within a couple of weeks.

Do you mean your mood was better on or off mounjaro? I can’t quite understand which from what you have written.

I stopped mounjaro due to a combination of cost and being pretty happy with my weight. I was never looking to be thin, just a comfortable size 14/16 and a bmi low enough for surgery and had achieved that.

But I went back on mounjaro because I found my mobility became much worse again once off it as it had been reducing my inflammation caused by advanced arthritis.

I also found my mood had been much improved by mounjaro and noticed that it dipped again once I stopped.

I will now stay on mounjaro as long as I can possibly afford it because it helps my arthritis and depression/anxiety more than any other medication I have been prescribed to manage those conditions.

I readjusted my goal as well, it was orginally bmi 23 , but I went down to 20 where I’ve been maintaining for about 10 months on a low dose. I went straight into body recomp when I hit maintenance, although I did strength training throughout, ans ate my protein, I upped it with my cal uptake and kept on with the training and lost 2 more percentage points in fat and regained it in muscle and my weight stayed the same. So I look lean, toned and fit.

you do need to do the work I’m afraid, if you want your body to look a certain way, try Caroline girvan work outs for weight training and see how you get on, everyone can fit 30 mins in a day, or every other day, it’s just making yourself do it.

I'm still 4 stone off my target of BMI 21.5, but I already have an exit plan.

Poster above says you have to do the work, and I think that's the key

My mentally is that WLI make losing weight easy. Expensive and time consuming (I wish I could just wave a magic wand and be a healthy BMI tomorrow, but I have to wait to get there) but not difficult.

I figure the work starts once I've lost the weight and titrate off WLI. My exit plan is running.

I would recommend getting started with a home based structured programme like Sydney Cummings or Caroline Girvan. Eat at least 100g protein and 30g fibre a day.

Not sure that running is a great exit plan without weight training…

@AmberLime in order to help prevent injuries follow a structured plan. I followed the NHS C25K course and subscribed to Runna to build up to 10k. I joined a local run club and now do Pilates and an on-line strength training session as lots of runners get injuries especially those who do not bother with warm up and cool down stretching. Being slightly older I do worry about injuries and do not want to undo all my efforts to date.

I'm an ex daily, long distance runner. I know and love running and cannot wait to be back at it. Thanks for the advise from the two posters above, but I already have my return to running planned out. I'll start with C25K.

There's an interesting bit of psychology why I'm not starting until I've lost the weight. It's not to do with injuries - I've been running half marathons for fun while obese for many years. It's to do with my mind struggling with the cognitive dissidence of both needing to fuel for lots of running, while also trying to cut to lose body fat.

Why are you saying that when it's not true?

Because running will make you hungry and hence harder to stick to maintainance calories.

Because after you lose weight the body wants to regain the muscle lost. It thus increases appetite but without weight training risk the weight goes on as fat.

Why are you now happy with how you look? Do you feel you still carry too much fat, or is it rather lack of muscle?
I stopped with weight loss when I looked in the mirror one day and thought that hmm, I really don't need to lose any more weight. Just felt right. My body composition scales agree that my fat percentage is very low and muscle mass is very high. Now I'm working on putting on even more muscle, it's so much fun now there's no fat covering it up, so gains really show.

Yes I’m exactly the same. It’s very motivating to increase muscle when it’s visible

Once you have reached your goal and are maintaining how many calories are you consuming - just worried I could never maintain naturally and be on lifelong injections

I love seeing the muscle too!

@HeidiLite @MeridaBrave This is how I hope to be and how I hope to maintain. I am really into building muscle, and thinking how my body looks, but it's absolutely not about losing weight and being skinny. Don't get me wrong, I don't want to bulk up, but absolutely aiming for definition. I'm not there yet, but I am getting close, I can see a difference at the top of my upper arms and shoulders. I can feel bigger abs underneath the slight layer of wobble. I know I am so much stronger than I was a year ago. This can't be the MJ doing this. This is me! Me going completely off UPF is based on education and learning more about this.

The not being hungry all the time and never being full being cured is absolutely the MJ though. So I just hope the things that are 'me' are enough to keep me going when I no longer take MJ

Thinking of starting a new thread on weight lifting for WLI maintenance 💪🏻🏋🏻‍♀️

do it, @MeridaBrave