Post-Wegovy Weight Loss Plan

Your estimated maintenance is ~2,100–2,200 cal/day (BMR ~1,660 + daily walks + lifting). Losing 4 lb in 5 months means the real average deficit was only ~90 cal/day — actual intake was ~2,000–2,100, not 1,800.

The pills cut hunger but steered it toward rich, sugary, calorie-dense food — erasing the deficit — while dampening thirst, libido, and motivation. Net effect: side effects without results.

65g/day is roughly half what a 183-lb man needs while losing weight. Low protein means poor satiety, muscle loss, and the evening cravings you've been fighting. This is the single biggest fix in the plan.

• 9mg every other day until ~6 pills remain, then every 3rd day until gone.
• Semaglutide's half-life is ~1 week, so blood levels fade gradually either way.
• Side effects you disliked (low thirst, libido, motivation) should lift as it clears.

Expect appetite rebound 2–6 weeks after the last pill. This is where most people regain. Daily logging and 130g+ protein must already be automatic habits before it hits — which is why logging starts today, not after the taper.

30g+ protein before noon kills afternoon grazing. Rotate: 3 eggs any style · Greek yogurt bowl (1 cup plain + berries + splash of granola) · protein shake + banana.

40g protein. Leftover dinner protein · tuna or chicken over bagged salad · on busy days, a high-protein/bariatric soup or shake — that's their job in this plan.

Cook one shared protein for the whole family (sheet-pan chicken thighs, taco meat, salmon, pork tenderloin, rotisserie chicken). Family gets their sides; you plate protein + double vegetables + one fist of starch max. You never cook a separate meal — you just plate differently.

1. “Dessert” is pre-planned and protein-based: Greek yogurt + frozen berries + honey drizzle (~150 cal). Log it at dinner time.
2. Kitchen closes 8:30pm — brush teeth right after dessert (weirdly effective).
3. Stress/boredom urge → 10-minute walk or sparkling water first, then decide. The urge usually dies.
4. Trigger foods live in one cabinet you don't open — or don't get stocked.

Wegovy pills ran $300/month and delivered 0.8 lb/month. This plan costs ~$225/month and targets 3–4 lb/month — because it fixes the actual problem (no real deficit, half-dose protein) instead of renting appetite suppression.

Cost per pound lost drops from roughly $375/lb ($1,500 over 5 months for 4 lb) to under $70/lb.

One-time gear (from the separate ~$300 device budget): Withings Body Smart scale ~$100 + $10 tape measure. Skip $300 scales — consumer body-fat sensors are trend tools at any price; you're buying auto-sync to Apple Health, not accuracy.

Worth ~250–300 cal/day and doubles as your anti-grazing tool (the 10-minute rule). Don't change it.

Use Apple Fitness+ strength programs — already paid for in your Apple One, and the Watch auto-logs every session to Health. Adherence trick: pick one trainer/program and pre-schedule the 3 days in Momentum instead of deciding daily.

Coming off a GLP-1 at low protein, you've likely lost muscle; rebuilding it raises maintenance calories and makes the loss come from fat.