Jan 17, 2025
Simple strategies for long-term weight loss success
Siddhartha JanaDetermining daily calorie requirements for weight loss involves calculating Total Daily Energy Expenditure (TDEE), which includes Basal Metabolic Rate (BMR) and physical activity.
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A weekly weight loss of approximately one pound (0.45 kg) can be achieved with a daily calorie deficit of 500–1,000, although more sustained long-term weight loss may be achieved with lower deficits (100–200 calories).
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It is simpler to sustain gradual calorie reductions and steer clear of abrupt adjustments that may stimulate adaptive thermogenesis, in which the body decreases BMR in order to conserve energy.
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Long-term calorie deficits can be difficult due to hormonal changes such as elevated ghrelin and cortisol and decreased thyroid hormones, leptin, and peptide YY.
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Retaining muscle mass by resistance exercise and diets high in protein can maintain calorie-burning capacity and reverse slowed metabolism.
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Consistent physical exercise, mindful eating, and creating an accountability support network are all necessary for long-term weight management success.
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Small, lasting lifestyle adjustments offer major health benefits, such as better metabolic health and a lower risk of chronic diseases, and are more successful for progressive weight loss.
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