Mixed
Successful long-term weight loss and maintenance in adults requires a comprehensive approach combining energy restriction (often via fat reduction), regular physical activity, and behavioral strategies such as self-monitoring.
To lose and keep off weight, you must create a calorie deficit, move your body regularly, and track your progress. Focus on reducing fat intake and increasing fiber if possible. Use self-monitoring tools like food and weight diaries. This combination is the most reliable strategy for long-term success.
Overall, for significant safe weight loss, an energy deficit was required, which was commonly achieved by reduced fat intake. Increased dietary fibre was also a component of 21% of successful interventions. Physical activity was included in 88% of successful interventions, and behaviour training such as self-monitoring was part of 92% of successful interventions. The same combination of energy and fat restriction, regular physical activity, and behavioural strategies was also required for successful weight maintenance.
Why this rating
Based on a systematic review of 67 papers representing 48 studies, including RCTs and observational data.
Source
Healthy strategies for successful weight loss and weight maintenance: a systematic review
Stephanie Ramage et al. · Applied Physiology Nutrition and Metabolism · 2013
DOI 10.1139/apnm-2013-0026
Related findings · Mixed
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