Energy balance
Caloric restriction interventions produce significant short-term weight loss but are associated with significant weight regain and increased hunger/appetite over the long term (12+ months).
If you use calorie counting, expect your hunger to increase as you lose weight. This is a biological defense mechanism, not a lack of willpower. To avoid the 'yo-yo' effect, prioritize moderate deficits (e.g., 1300-1500 kcal) over extreme ones, and focus on high-satiety foods. Long-term success requires a plan that manages hunger, not just a number on a scale.
The results of the studies performed with nutrition interventions based on caloric restriction are contradictory; even if these interventions that achieve a caloric deficit can result in short-term weight loss (6-12 months), the weight achieved cannot be maintained over time... Polidori et al. investigated the amount of caloric intake to compensate for weight changes in free-living humans and estimated that appetite increased by 100 kcal/day for each kilogram of weight loss, explaining weight regain over time.
Why this rating
The paper cites multiple randomized clinical trials and a specific study quantifying appetite compensation.
Source
Non-pharmacological approaches to obesity – a concise review
Luminita-Georgeta Confederat et al. · Balneo and PRM Research Journal · 2024
DOI 10.12680/balneo.2024.668
More from this paper
- Macronutrient composition (carbohydrate vs fat vs protein ratios) does not significantly impact weight loss outcomes when total caloric intake is controlled, provided the diet is sustainable.Strong
- Combining energy restriction with resistance or mixed exercise training is more effective for reducing body fat and preserving/increasing muscle mass than energy restriction alone.Good
- Physical activity, particularly resistance and mixed exercise, reduces visceral adipose tissue more effectively than caloric restriction alone.Good
Related findings · Energy balance
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- 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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