The Best & Worst Weight Loss Strategies (Ranked by Science)

Joey ranks popular weight loss strategies from F to S on three criteria: fat loss efficacy, sustainability for a busy professional, and health impact. Detoxes and thermogenic fat burners land in F. Keto, chronic high impact cardio, and GLP-1 drugs land in D. One semaglutide study found participants regained two thirds of the lost weight within a year of stopping.

Resistance training, high volume clean eating, and a high protein diet take A tier. S tier goes to a moderate 500 to 1,000 calorie deficit, plus frequent weigh-ins, which randomized trials tie to more weight loss and no harm to mental health.