This month fat jab users were warned they’ll need to stay on the drugs for life to avoid regaining weight.

A major study revealed the majority of GLP-1 users will pile the flab back on in less than two years once they stop jabbing.

As someone who came off Mounjaro eight months ago, I know it is possible to quit, not regain and even shed a bit more besides.

I lost three stone while using the drugs and a further one stone after. Here are the ten rules I stick by to stay in my size 10 jeans.

Have two meals a day

On Mounjaro, I realised two meals each day are enough for me. Today, I get by on coffee until ­midday when I eat my first protein-heavy meal such as a spinach and mushroom omelette, berries and Greek yoghurt or a protein smoothie.

I eat my main meal in the early evening – fish or meat-based with lots of veg. 

I’m rarely hungry but if I feel peckish, I fill up on protein snacks such as nuts or crispbread and hummus.

Claudia Connell came off Mounjaro eight months ago. She reveals that it is possible to quit, not regain and even shed a bit more besides

Claudia Connell came off Mounjaro eight months ago. She reveals that it is possible to quit, not regain and even shed a bit more besides

Prioritise protein

Prior to Mounjaro, I had a carb-heavy diet, with bread, rice and pasta being my staples – foods I now rarely eat.

Use an online calculator to see how much protein you need for your age and weight. 

Adding protein powder to a shake is a good way to boost your intake if you don’t have time to cook.

When you eat out or go to someone’s house, always eat the protein on the plate first, followed by the fibre and the starchy carbs last.

 Instead of diving headfirst into the chips, I now start with the steak, move on to the veg and have a few chips if I have room.

Rethink eating out

I love eating out but I no longer feel compelled to eat three courses or fill my face from the bread basket.

I’ll often have two starters instead of a main and I’ve overcome my embarrassment to ask for a doggie bag. I still find it hard to leave food, so taking it home feels less wasteful.

No to wine o’clock Now, I don¿t drink at home, keeping it as a treat for when I eat out, writes Claudia

Now, I don’t drink at home, keeping it as a treat for when I eat out, writes Claudia

Nothing sets off my ­hunger pangs like booze, especially wine.

Christmas Baileys downfall aside, I now don’t drink at home, keeping it as a treat for when I eat out. I enjoy it more and know a glass of Chablis at 6pm on my sofa isn’t going to lead to me raiding the fridge two hours later.

Swig water

I would roll my eyes and reach for another KitKat when people used to tell me thirst is mistaken for hunger – but they’re annoyingly right.

I’ve invested in one of those pretentious Stanley cups that holds almost two litres of liquid. I fill it in the morning and make sure it’s gone by the end of the day to help me feel full.

Bin old clothes…

I yo-yo’d in weight for 25 years before Mounjaro and even when I dieted to a size 10 I’d keep size 16 and 18 clothes ‘just in case’ and, sure enough, they’d be needed again.

This time around I sold them all on Vinted and put the money towards my new size 10 wardrobe, that I love.

Keeping your big clothes is signalling to yourself you expect failure.

…but not fat photos

Whenever I hear a plate of loaded nachos calling my name, I pause and look at picture of me at my fattest.

Claudia sold all her size 16 and 18 clothes on Vinted and put the money towards her new size 10 wardrobe

Claudia sold all her size 16 and 18 clothes on Vinted and put the money towards her new size 10 wardrobe

I see a chubby, bloated face, a giant belly and boobs the size of beach balls. In every photo I look miserable – why would I want to go back there?

Keep a back-up pen

Knowing you have a jab there should you ever need is a huge comfort if you fall off the wagon. I put on weight at Christmas as I wanted to indulge a little and would have used it had I felt the need.

I’m planning a big holiday this year and if I regain too much when I’m away, I’ll crack my pen open when I return. For me, GLP-1s mean I really feel I never have to be fat again.

Fight food noise

My food noise disappeared altogether on Mounjaro and, while it’s back, it’s nowhere near as loud as it once was.

To keep it muted, I deleted all food-related apps – recipe ones, takeaway deliveries and Instagram foodie accounts.

I used to mindlessly scroll through photos of food in bed. Removing the temptation has stopped me returning to such a damaging habit.

Buy food online

All my food shop is done online now. When I used to shop in store, despite having a list, I would always aimlessly ­wander the aisles and ­succumb to temptations – usually in the bakery section.

Then I’d buy a bag of sweets as a reward to have on the journey home.

Now I shop only from my list of regular items and quickly click through – without looking at the offers – to check out.