Posted: March 5th, 2023
Weight loss is a topic that has been researched and studied extensively over the years due to its importance in promoting good health. While there are many different approaches one can take to promote weight loss, research has identified specific techniques as being more effective than others. This essay will explore the effectiveness of some of the major techniques used to aid in weight loss based on findings from various studies.
One approach often employed by those looking to lose weight is calorie restriction or reducing caloric intake (Barnard & Cohen, 2007). A systematic review published by Neovius et al. (2008) found that “subjects who consumed less energy than controls lost an average of 9 kg” more during follow up compared to those consuming normal amounts of calories for their age and sex. Similarly, a large observational study conducted across five European countries concluded that among dieters attempting to lose weight, intentional reduction in calorie consumption was linked with improved success (Hedrick et al., 2014). These results demonstrate that intentionally restricting one’s daily calories can indeed be effective in promoting substantial weight loss when done correctly and safely.
Physical activity is another technique frequently recommended for individuals wanting to shed pounds (Gallagher et al., 2011). According to researchers at Harvard Medical School, regular aerobic exercise such as running or swimming combined with strength training exercises like weight lifting “can help you build muscle and burn more fat” (Harvard Health Publishing, 2018). The American College Of Sports Medicine also points out that engaging in physical activities such as cycling or jogging may result in an increased metabolic rate which allows individuals to burn more calories throughout the day even while at rest resulting favorably on body composition over time (ACSM Guidelines For Exercise Testing And Prescription 8th Ed., 2013).
Furthermore a meta-analysis conducted by Conn vsky et al.(2013) showed moderate intensity exercise reduces fat mass both directly through burning calories but also indirectly through increases metabolic rate leading higher levels of energy expenditure post workout when done regularly which could potentially lead greater long term success with achieving desired body composition goals . Studies have shown evidence suggesting that regular physical activity does indeed contribute positively towards losing unwanted body fat when coupled with healthy eating habits over time(Ussher et al., 2012; Rocha & Libardi, 2015).
Another popular strategy taken up by people seeking to reduce excess pounds is behavioral modification including goal setting and self-monitoring behavior(Bruvold & Jeffery, 1987; Jeffery & Bruvold 1990; Klesges et al., 1993 ;Drewnowski et al., 2010 ). Setting realistic short term goals helps provide motivation while helping maintain focus yet allow flexibility should any obstacles arise along the way allowing one not become discouraged if they don’t achieve set objectives right away but rather remain determined until end goal achieved.. Self monitoring whether it be logging food consumed each day , weighing yourself regularly or writing down how much physical activity completed each day also plays key role successful longterm maintenance of lower bodyweight due it providing tangible data individual thus helping identify patterns aiding them recognize what behaviors work best for them eventually identifying what works most effectively for them overall after proper implementation due alterations being made overtime if necessary . Research consistently shows these methods are beneficial towards improving behavior change leading increased likelihood successful completion ones journey towards acquiring desired physique(Jeffery & French 1998 ; Winget& Hill 2009 ; Dilillo& Rogers 2012 ).
In conclusion ,research suggests calorie restriction ,increased physical activity ,and behavioral modifications all have potential efficacy when trying improve chances attaining desirable figure however ,it important keep mind everyone behaves differently so finding out might work better oneself important aspect this process otherwise it may difficult reach ultimate destination accordingly .
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