A 29-year-old man who shed 112 pounds with Ozempic has shared exactly how he’s kept weight off for eight months after stopping medication.
Jacob Knoops used the diabetes drug for 10 months before discontinuing in September 2024.
His secret? A meticulously structured daily routine centered around sleep, movement, and meal prep that begins at 5:30 a.m. and ends at 9:00 p.m.
In a candid Reddit post, Knoops revealed the battle many face after stopping weight-loss medications—and his strategic approach to winning it.
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The Weight Loss Journey
Knoops started Ozempic in November 2023 after years of struggling with weight management. The FDA-approved diabetes medication works by mimicking the body’s GLP-1 hormone to control blood sugar levels.
By triggering insulin secretion from pancreas, reducing glucose production in liver, and slowing digestion, it effectively curbs appetite and boosts feelings of fullness.
It has certainly been a journey, and my weight will likely be a battle my whole life.
After 10 months on medication, Knoops successfully lost 112 pounds. But maintaining that weight loss off medication presented an entirely different challenge.
The Return of Food Noise
Many users report increased appetite and subsequent weight gain after discontinuing Ozempic and similar medications. Knoops experienced this firsthand.
He candidly admitted to UNILAD that “food noise” certainly returned after stopping medication. This refers to constant thoughts about food, cravings, and mental preoccupation with eating that GLP-1 medications typically suppress.
Rather than letting appetite dictate behavior, Knoops developed structured routines to combat urges and maintain his transformation.
A Day in Knoops’ Maintenance Routine
Early Morning Foundation
Knoops rises at 5:30 a.m. after eight solid hours of sleep—a non-negotiable foundation of his routine. Sleep quality directly impacts hunger hormones and willpower throughout the day.
First activity: a brisk dog walk followed by dedicated workout. Whether lifting weights at gym or logging miles on outdoor run, he ensures movement happens every single day.
I’ve closed my watch’s workout rings every single day for 284 days straight.
Intermittent Fasting Strategy
Knoops practices intermittent fasting by skipping breakfast entirely and waiting until noon to eat. This approach serves multiple purposes:
- Eliminates mid-morning snacking temptations
- Ensures workouts occur on empty stomach for fat burning
- Creates natural calorie restriction without feeling deprived
- Simplifies morning routine during busy eight-hour workday
Sunday Meal Prep
Every Sunday, Knoops dedicates time to meal preparation for entire week ahead.
This helps me to make good decisions for my lunches, and also prevents me from buying take out meals.
His typical meal prep includes sandwiches with lean proteins, chicken and salads, meat and vegetables, and wraps. Simple, repeatable, and nutritious.
Evening Activity
After work, Knoops heads out for another dog walk before evening exercise session. He alternates between gym classes—including HIIT and Zumba—and team sports such as hockey, soccer, dodgeball, and basketball.
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 of fastest-growing sports nationally, along with joining a queer running club for multiple weekly runs.
This is all stuff I never would’ve thought I’d be doing before losing the weight.
By 9:00 p.m., Knoops winds down for night, protecting that crucial eight-hour sleep window that starts cycle again.
Balance and Moderation
Despite strict routine, Knoops hasn’t eliminated treats entirely. He allows flexibility on weekends when routine is less rigid and enjoys social occasions without guilt.
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 balanced approach prevents feelings of deprivation while maintaining overall calorie control.
The Importance of Support
Knoops credits support network—consisting of family, friends, and other Ozempic users—as crucial component of his success. Community accountability helps maintain motivation during challenging moments.
Sharing his journey publicly on Reddit also created additional accountability layer and opportunity to help others facing similar challenges.
Advice for Those Coming Off Medication
Based on his experience, Knoops offers specific recommendations for anyone planning to discontinue 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.
His key strategies include:
- Implement meal prep routine before stopping medication
- Make conscious food choices while grocery shopping
- Stay strong with dietary decisions when cravings return
- Maintain high activity levels to offset increased appetite
- Remember the hard work invested in transformation
Lots of people that come off of Ozempic fall into bad habits again and gain the weight back. 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.
Long-Term Perspective
Knoops maintains realistic expectations about weight management as lifelong endeavor. Medication provided jumpstart, but sustainable habits ensure lasting results.
His seven-month maintenance success demonstrates that coming off Ozempic doesn’t inevitably mean regaining weight—if proper systems are in place.
For those considering or currently using weight-loss medications, Knoops’ experience offers valuable blueprint: use medication as tool to create space for building sustainable lifestyle changes that outlast pharmaceutical intervention.
