Jacob Knoops lost 112 pounds with Ozempic—but keeping it off after stopping the drug became his biggest challenge yet.
The 29-year-old recently shared his post-Ozempic maintenance journey on Reddit, revealing exactly how he’s maintained his dramatic weight loss for seven months and counting.
His story offers a roadmap for anyone worried about regaining weight after discontinuing GLP-1 medications.
And his advice? It’s all about creating routines that stick.
Jump to:
- Understanding Ozempic and Why Weight Returns
- The Daily Routine That Changed Everything
- Meal Prep: The Secret Weapon Against Bad Decisions
- Evening Exercise Keeps Things Social and Fun
- Balancing Discipline With Real Life
- The Support System That Makes It Possible
- Key Advice for Anyone Coming Off Weight-Loss Medications
- Why This Approach Works Long-Term
Understanding Ozempic and Why Weight Returns
Ozempic works by mimicking GLP-1 hormones naturally produced in the body. This FDA-approved diabetes medication triggers insulin secretion, reduces glucose production in the liver, and slows digestion—ultimately curbing appetite and boosting feelings of fullness.
Knoops started taking Ozempic in November 2023 and continued for 10 months until September 2024. During that time, he shed an impressive 112 pounds.
But coming off the medication presented new obstacles. Many users report increased appetite—what Knoops calls “food noise”—and subsequent weight gain after discontinuing these drugs.
It has certainly been a journey, and my weight will likely be a battle my whole life.
The Daily Routine That Changed Everything
Knoops’ maintenance strategy centers around consistency and movement. His day begins at 5:30am after a solid eight hours of sleep—a non-negotiable foundation for his routine.
Morning Movement Sets the Tone
First thing: a brisk dog walk followed by dedicated exercise. Whether lifting weights at the gym or logging outdoor running miles, Knoops prioritizes daily physical activity.
He’s closed his Apple Watch workout rings every single day for 284 consecutive days—a streak that keeps motivation high even when enthusiasm wanes.
Intermittent Fasting Keeps Calories in Check
After his morning workout, Knoops tackles an eight-hour workday while practicing intermittent fasting. By skipping breakfast and waiting until noon for his first meal, he avoids mid-morning snacking temptations.
Working out on an empty stomach has become part of his routine, helping maintain the calorie deficit necessary for weight maintenance.
Meal Prep: The Secret Weapon Against Bad Decisions
Every Sunday, Knoops dedicates time to meal preparation—a habit he credits with preventing impulsive food choices throughout the week.
This helps me to make good decisions for my lunches, and also prevents me from buying take out meals. Typically my meal prep includes quick lunches like sandwiches with lean proteins, chicken and salads, meat and veg, and wraps.
Pre-planning meals eliminates decision fatigue during busy workdays. When healthy options are already prepared, ordering takeout becomes less appealing.
Evening Exercise Keeps Things Social and Fun
After work comes another dog walk, followed by evening physical activity. Knoops rotates between gym classes—HIIT and Zumba—and team sports including hockey, soccer, dodgeball, and basketball.
This variety prevents boredom while building community connections.
Since losing the weight, I love team sports. I love the camaraderie and support from the teams.
He’s also embraced pickleball and disc golf—two rapidly growing recreational sports—and joined a queer running club where he participates in multiple runs weekly.
This is all stuff I never would’ve thought I’d be doing before losing the weight.
Balancing Discipline With Real Life
By 9:00pm, Knoops winds down for bed, protecting that crucial eight-hour sleep window. Sleep quality directly impacts hunger hormones and decision-making abilities—making rest as important as exercise.
But he hasn’t eliminated treats entirely. Weekend routines are less strict, allowing for occasional indulgences.
I also don’t want to be that guy that says ‘no cake’ when the whole party is enjoying a slice. I just try to do everything in moderation. I don’t need cake every day, but I’ll enjoy a piece at your party.
This flexible approach prevents the all-or-nothing mentality that often leads to diet failure.
The Support System That Makes It Possible
Knoops emphasizes the importance of community—family, friends, and fellow Ozempic users—throughout his journey. Having people who understand the challenges makes accountability easier and setbacks less isolating.
Key Advice for Anyone Coming Off Weight-Loss Medications
Based on his experience, Knoops offers specific guidance for those transitioning off Ozempic or similar medications:
The food noise will come back but make sure you’re ready to battle it. Make sure you have a plan. Do meal prep, make good choices while doing groceries, and be strong with your diet.
His maintenance principles:
- Prepare for returning appetite: Food cravings will intensify after stopping medication—acknowledge this reality and plan accordingly
- Stay active consistently: Many people regain weight by falling back into sedentary habits
- Remember your investment: You’ve already put in hard work to lose weight—continuing effort maintains those results
- Build sustainable routines: Create daily habits that don’t feel like punishment
- Make smart grocery decisions: Weight maintenance starts at the supermarket, not the dinner table
Know that you’ve made this change and put in the hard work, now you need to continue your hard work to keep it off.
Why This Approach Works Long-Term
Knoops’ strategy succeeds because it focuses on lifestyle transformation rather than temporary restriction. His routines address multiple aspects of wellness:
- Sleep hygiene regulates hunger hormones
- Morning exercise establishes positive momentum
- Meal preparation removes impulsive decision-making
- Social fitness activities provide accountability and enjoyment
- Flexible eating prevents feelings of deprivation
Rather than relying solely on medication to control appetite, he’s built infrastructure supporting healthier choices even when “food noise” returns.
For anyone considering or currently using weight-loss medications, Knoops’ journey demonstrates that sustainable results require planning beyond the prescription. The medication can jumpstart transformation, but maintaining results demands intentional habit formation.
His seven-month maintenance success proves that life after Ozempic doesn’t have to mean regaining weight—if you’re prepared to keep showing up for yourself daily.
