Article is written by GFFI team of writers, reviewed by Dr. Neeraj Mehta (Ph.D.), Physical Therapist.
According to the latest studies- There is a widespread belief that it is nearly impossible to maintain a weight loss for the long term. According to studies, only about 20% of overweight people are able to achieve long-term weight loss, defined as losing at least 10% of their initial weight and maintaining that weight loss for at least one year.
What is the ideal fat measurement in the human body?
Fat requirements for men and women are different. A healthy amount of body fat for a man is between 2 and 5 percent; between 2 and 24 percent is considered adequate; and anything over 25 percent is considered obese. A healthy amount of body fat for a woman is between 10 and 13 percent; between 10 and 31 percent is essential; and anything over 32 percent is considered obese.
Every day, hundreds of diets and programs that promise quick and easy weight loss pop up on the market. In the end, a healthy diet and regular exercise are still the best ways to shed pounds. You must make long-term lifestyle and health changes if you want to lose weight and keep it off.
What the latest studies say
The Mediterranean Diet, the DASH Diet, and the Flexitarian Diet are still the best diets for 2022, according to a new study. Aside from the health benefits, all three diets are also highly recommended by doctors. What makes the Mediterranean diet so flexible is that it doesn’t adhere to a specific calorie or portion limit.
What’s the best way to lose weight and get in better physical shape??
“It’s not that difficult to lose weight. According to Neeraj Mehta, a nutritionist and Ph.D. candidate, maintaining weight loss long-term is the most difficult part.
Weight gain is a serious public health issue, and it’s on the rise. Furthermore, he claims that current therapies are ineffective.
Using short-term treatments like diets for a chronic disease is one of the reasons, according to him. “Treatment of obesity with a long-term plan is imperative.”
These are the basic and scientific proven methods for long term weight loss strategies:
Self-motivation
To get started and remain consistent, you must first discover your own inner source of inspiration. No one else has the power to make you lose weight. To please yourself, you must change your diet and exercise habits. Is there anything that will keep you on track with your weight-loss goals?
Realistic Goals:
You must set attainable weight loss goals in order to succeed.
Setting realistic weight-loss goals may seem obvious. On the other hand, how realistic do you think your expectations are? Losing one to two pounds (or 0.5 to 1 kilogram) per week is an excellent long-term goal. As a rule of thumb, to lose between 1 and 2 pounds per week, you need to burn between 500 and 1,000 calories more than you consume each day.
Track of food & exercise:
Again, keeping track of your food and exercise is essential. You must be aware of what you eat and drink every day in order to lose weight. The best way to do this is to keep a food journal or use an online food tracker to keep track of what they eat.
According to human research, exercise alone results in less weight loss than diets alone, while combining exercise with diets results in somewhat more weight loss initially but no better at preventing weight regain over time (reviewed in Washburn et al.,2014)
Reference:
https://www.apa.org/science/about/psa/2018/05/calorie-deprivation
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
https://www.eatthis.com/new-study-says-these-2-things-result-in-major-long-term-weight-loss/
https://www.huffpost.com/entry/long-term-weight-loss_b_7502026
