The week-by-week plan for the 12 weeks after stopping: what to eat so you stay full, how to protect your muscle, and exactly what to do when the hunger comes back.
Get the 12-week plan £29.99
We went through the research on what happens when people come off these medicines, then built a plan around every common sticking point.
A hunger scale and food-noise toolkit, plus the protein-first plate that keeps you full without strict dieting.
10 illustrated strength moves and two short sessions a week, at home or in the gym, with easier and harder options.
12 protein-first recipes with photos and nutrition, plus a 2-week meal plan and shopping list from day one.
A real-life chapter with a simple plan for each, so one meal out never turns into a lost week.
A 10-minute weekly check-in and a personal early warning line, with exactly what to do if you cross it.
A chapter on the head side, with practical tools for the thoughts that usually derail people.
Supplements rated by the evidence, and a ready list of questions to take to your prescriber.
You don't need more willpower. You need a plan for these 12 weeks.
The "food noise" returns, portions creep up and old habits slip back in. Not because you failed, but because the thing that was doing the quietening has gone.
The months after stopping are when most of the ground is lost or kept. A clear plan for that window makes the difference.
A review of 9,341 people found weight tends to return after stopping these medicines, faster than after diet and activity programmes.
A real-world study found regain a year later was smaller than trials suggest, so what you do after stopping makes a difference.
UK guidance says people coming off these medicines should be offered structured support for at least a year.
Holdwell turns that support into a simple 12-week plan you can follow at home.
Sources are listed in full in the guide. Holdwell is not affiliated with or endorsed by these organisations.
Clear, practical and beautifully designed. Read it in an evening, then follow it a week at a time.
A week-by-week timeline so nothing takes you by surprise.
Stay full without strict dieting, plus a toolkit for when "food noise" hits.
Short sessions at home or in the gym to protect your muscle.
Quick, filling meals with photos and nutrition for each.
Know exactly what to buy and cook, from day one.
A 10-minute weekly check-in and an early warning line to catch drift.
Plus supplements rated by the evidence, and questions to take to your prescriber.
Set up your plate, your hunger toolkit and your starting point before the noise gets loud.
Add simple strength sessions so your body holds on to what you've built.
Weekends, eating out, holidays and the head side, sorted for the long run.
Less than a single personal training session, for a plan you can follow for 12 weeks.
Secure payment. Your download is ready straight after.
Holdwell is written for life after any of the weight-loss injections or tablets. It focuses on food, strength, habits and mindset, which apply whichever one you were on.
Straight after checkout you get instant access to the download. Read it on your phone or tablet, or print the trackers.
No. Holdwell is general information to help with food, strength and habits. Always speak to your prescriber or doctor before changing or stopping any medication, diet, supplement or exercise.
No. Every strength move has a home version using a chair, a wall or light weights, plus a gym option if you prefer.
Yes. Chapter 2 covers what to set up before you stop, so you go into it with a plan.
Because you get instant access to a digital download, sales are final. If your file is faulty or not as described, email us and we'll put it right. See our refund policy.