Energy balance
Sustained weight loss and maintenance require a combination of caloric restriction and increased energy expenditure (exercise), as energy balance is the fundamental determinant of weight change.
To lose weight effectively, you must create a calorie deficit through diet and increase your activity. Don't rely on just one. Aim for a moderate reduction in calories (500-1000 less than you burn) and moderate exercise (150-420 minutes of brisk activity per week). This combination preserves muscle and metabolic rate better than dieting alone.
In simplest terms, weight loss and maintenance depend on energy balance, and a combination of increased energy expenditure by exercise and decreased energy intake through caloric restriction is the mainstay of behavioral interventions.
Why this rating
The paper is a review of evidence-based strategies, citing multiple RCTs and systematic reviews supporting energy balance.
Source
A Review of Evidence‐Based Strategies to Treat Obesity in Adults
Deepika Laddu et al. · Nutrition in Clinical Practice · 2011
DOI 10.1177/0884533611418335
More from this paper
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- Pharmacotherapy for obesity is generally recommended only for individuals with BMI >27 kg/m2 and serious comorbidities who have failed diet and exercise, and most drugs are for short-term use.Good
Related findings · Energy balance
- Achieving a total body weight loss of 10-15% (or >10-15 kg) through Total Diet Replacement (TDR) induces remission of Type 2 Diabetes in individuals with short-duration disease.Strong
- Bariatric surgery is superior to medical management alone for inducing significant long-term weight loss, remission of type 2 diabetes, and reduction in mortality for patients with BMI ≥ 40 or ≥ 35 with comorbidities.Strong
- Achieving type 2 diabetes remission requires significant weight loss (≥15 kg) via major caloric restriction, independent of macronutrient composition.Strong
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