After losing 112 pounds on Ozempic, one man is opening up about how he’s kept the weight off—and what others should know before coming off the drug.
Ozempic, a medication approved by the FDA to manage type 2 diabetes, has become widely known for its weight-loss effects. It works by mimicking the body’s GLP-1 hormone, which helps regulate blood sugar, reduce appetite, slow digestion, and increase feelings of fullness.
Jacob Knoops, 29, began taking Ozempic in November 2023 and remained on it for 10 months until September 2024. Now, eight months after stopping the medication, he’s successfully maintained his weight loss.
Knoops shared his experience on Reddit, writing:
“It has certainly been a journey, and my weight will likely be a battle my whole life.”
His story stands out, as many people report a significant return in appetite—and often weight gain—after discontinuing Ozempic and similar GLP-1 medications.
Knoops’ post offers insight and encouragement for others navigating weight maintenance without the aid of medication, emphasizing the importance of building sustainable habits, staying physically active, and remaining mindful of long-term goals.
Jacob has maintained his 112 lb weight loss for seven months and counting (Reddit/Jk-1996)
And while Jacob candidly confessed the ‘food noise’ certainly returned, he told UNILAD of the key routines that have helped him keep the pounds off.
It starts with sleep; Jacob begins each morning by rising at around 5.30am after a solid eight hours of shut-eye.
The first order of business is a brisk dog walk, before a dedicated workout. Whether it’s lifting weights in the gym or logging miles on an outdoor run, he makes sure to move every day.
Jacob added that he’s closed his watch’s workout rings every single day ‘for 284 days straight,’ which helps keep him motivated.
Then, he tackles an eight-hour workday and practices intermittent fasting. By skipping breakfast and waiting until noon to eat, he avoids mid-morning snacking and ensures his workouts are performed on an empty stomach.
He also meal preps every Sunday to help stay on track for the week.
Ozempic is FDA approved to treat diabetes (Carolina Rudah/Getty Images)
“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.”
Post-walk, he heads on another dog walk, followed by evening exercise. He alternates gym classes, including HIIT and Zumba, with team sports such as hockey, soccer, dodgeball and basketball – keeping his routine fun and social.
“Since losing the weight, I love team sports,” he said. “I love the camaraderie and support from the teams.”
Jacob also enjoys pickleball and disc golf – two of the fastest growing sports.
“Since losing the weight I’ve joined a queer running club and I run multiple runs a week,” he adds.
Jacob Knoops shared his journey on Reddit (Reddit/Jk-1996)
“This is all stuff I never would’ve thought I’d be doing before losing the weight.”
By 9:00pm, Jacob is winding down for the night, protecting that crucial eight-hour sleep window.
But he still enjoys a treat here and there – in moderation, with cheat days sometimes falling on a weekend when his routine is less strict.
“I also don’t want to be that guy that says ‘no cake’ when the whole party is enjoying a slice,” he adds.
“I just try to do everything in moderation. I don’t need cake every day, but I’ll enjoy a piece at your party.”
Jacob has also relied on a support network – of family, friends and other Ozempic users – since beginning his journey.
Jacob highly recommends Ozempic, telling those who are about the start their journey – or take the next steps and come off the drug: “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.
“Stay active. 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, not you need to continue your hard work to keep it off.”