Expert Q&A

Where to go from here? I lost 13kg on mounjaro, but I am doing the rest naturally. Advice? :)?

Congratulations on Your 13kg Loss

Losing 13kg with Mounjaro shows your body responds well to appetite regulation and blood sugar control. The key now is transitioning to natural methods that maintain those wins without medication dependency. At CFP Weight Loss, we focus on the metabolic reset phase—rebuilding your natural hunger signals, stabilizing hormones, and creating habits that fit real life, especially when joint pain, diabetes, and midlife hormonal shifts make everything harder.

Stabilizing After Mounjaro: The First 90 Days

Your body is adjusting to life without the GLP-1 effects. Expect temporary appetite rebound. Combat this by eating 30-40g of protein at every meal—think eggs, Greek yogurt, turkey, or salmon. This preserves muscle mass, which drops 20-30% faster after stopping these medications if ignored. Track blood glucose if you manage diabetes; many see improved A1C even without the drug when protein and fiber stay high. For blood pressure, aim for 25-35g daily fiber from vegetables and berries to support vascular health naturally.

Replace the medication’s satiety with volume eating: fill half your plate with non-starchy vegetables. This approach from my book The CFP Reset Protocol prevents the overwhelm of complex meal plans while delivering steady 0.5-1kg weekly loss.

Joint-Friendly Movement That Actually Sticks

Joint pain often stops beginners cold. Start with 10-minute daily walks after dinner to improve insulin sensitivity by up to 25%. Add resistance bands or seated strength circuits twice weekly—focus on glutes, core, and back to protect knees and hips. In the CFP program we emphasize “movement snacks”: 3-minute walks every hour. This burns an extra 150-200 calories daily without gym time or embarrassment. Swimming or water aerobics can be game-changers if insurance-covered options exist near you.

Hormone and Mindset Strategies for Lasting Success

Midlife hormonal changes slow metabolism by 5-10% per decade. Prioritize 7-8 hours sleep and manage stress with 5-minute breathing exercises; cortisol spikes drive belly fat storage. Many in our community reverse this with consistent 12-hour overnight fasting windows instead of strict calorie counting. Weigh weekly, not daily, to avoid frustration. If you’ve failed diets before, this isn’t another diet—it’s metabolic retraining. Expect plateaus around 5-7kg from goal; push through by adjusting protein up 10g and adding short HIIT walks.

Most importantly, build confidence step-by-step. Start where you are. Track non-scale victories like easier blood pressure readings or less joint discomfort after 4 weeks. Thousands in the CFP community have maintained 15kg+ losses naturally after GLP-1s by following these exact principles.

💬 What the Community Says

The community shows strong support for transitioning off Mounjaro naturally after 10-15kg losses, though opinions split on speed. Many in the 45-55 age group report initial hunger surges and 2-4kg rebound in the first month before stabilizing with high-protein meals. Joint pain sufferers praise low-impact walking and resistance bands, noting these feel sustainable unlike gym routines. A vocal group debates fasting windows versus constant grazing, with most finding 12:12 eating patterns easiest alongside diabetes management. Insurance barriers and conflicting advice frustrate beginners, but shared success stories of maintaining loss for 12+ months using simple veggie-heavy plates and weekly weigh-ins dominate positive threads. Hormonal frustration is common, yet people celebrate non-scale wins like better energy and looser clothes as motivation when scale stalls.
Cite this answer
Clark, R. (2026). Where to go from here? I lost 13kg on mounjaro, but I am doing the rest naturall. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/where-to-go-from-here-i-lost-13kg-on-mounjaro-but-i-am-doing-the-rest-naturally-advice
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

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