From the Guidelines
The best approach to reduce body fat is to combine a calorie deficit through dietary changes and regular exercise, as recommended by the most recent and highest quality study 1. To achieve this, create a sustainable calorie deficit by consuming 300-500 fewer calories than you burn daily, focusing on whole foods like lean proteins, vegetables, fruits, and whole grains while limiting processed foods, added sugars, and alcohol. Incorporate both cardiovascular exercise (like walking, jogging, or cycling) for 150-300 minutes weekly and strength training 2-3 times weekly to preserve muscle mass while losing fat. Prioritize protein intake (1.6-2.2g per kg of body weight daily) to support muscle maintenance, as suggested by previous studies 1. Ensure adequate sleep (7-9 hours nightly) and stress management, as both affect hormones that regulate hunger and fat storage. Track your progress using multiple metrics beyond just weight, such as measurements, photos, or clothing fit. This comprehensive approach works because it addresses the fundamental energy balance equation while supporting metabolic health, preserving muscle tissue, and creating sustainable habits rather than quick fixes that typically lead to weight regain, as supported by guidelines from reputable organizations 1. Key points to consider include:
- Measuring height and weight to calculate BMI at annual visits or more frequently, as recommended by expert opinions 1
- Advising overweight and obese adults that the greater the BMI, the greater the risk of CVD, type 2 diabetes, and all-cause mortality, based on strong evidence 1
- Prescribing a diet to achieve reduced calorie intake for obese or overweight individuals who would benefit from weight loss, as part of a comprehensive lifestyle intervention, with a strong recommendation 1
From the FDA Drug Label
Use for weight loss in overweight adults, 18 years and older, when used along with a reduced-calorie and low-fat diet Purpose Weight loss aid
To reduce body fat, the best approach is to use orlistat (PO) along with a reduced-calorie and low-fat diet 2. This combination is intended for weight loss in overweight adults, 18 years and older 2. Key elements of this approach include:
- Reduced-calorie diet
- Low-fat diet
- Orlistat (PO) as a weight loss aid
From the Research
Approaches to Reduce Body Fat
To reduce body fat, several approaches can be taken, including:
- Lifestyle modifications, such as a moderately reduced-calorie diet and increased physical activity 3, 4, 5
- Behavior strategies, including motivational interviewing, cognitive behavior therapy, and removal of environmental trigger foods 3
- Comprehensive lifestyle modification programs, which can induce a loss of approximately 10% of initial weight in 16 to 26 weeks 5
Diet and Physical Activity
- No specific diet has been shown to be more effective than another for weight loss, but a reduced-calorie diet is recommended 3, 4
- Adults should engage in at least 150 to 300 min/week of moderate-intensity or 75 to 150 min/week of vigorous-intensity aerobic physical activity for substantial health benefits 3
- Physical activity should be encouraged from childhood through young adulthood 3
Weight Loss Programs
- Commercial weight loss programs, such as National Diabetes Prevention Program, WW, Jenny Craig, Medifast, and OPTIFAST, have demonstrated 12-month weight loss efficacy and safety 6
- Clinicians should consider the available evidence, patient preference, and cost when referring patients to commercial weight loss programs 6
Medications
- Orlistat, an inhibitor of intestinal lipase, can result in a placebo-subtracted reduction in body weight of around 3 kg at 1 year, and increase the likelihood of achieving clinically significant weight loss 7
- However, orlistat treatment is associated with a high rate of gastrointestinal side effects, which can limit adherence to treatment 7