Losing weight is no easy task, particularly when advice on the best approach is conflicting. There is no universal solution; what works for one person may not work for another.
Factors like age, sex, body type, medical conditions, and even food preferences affect each individual's ability to shed weight and maintain results.
However, the benefits of a sustainable approach to weight loss are exemplified through the two-year transformation of a Briton who lost more than 4st after overcoming anxiety and depression.
Tom, who stands at 6ft 3, had always struggled with his size despite being told he "wore it well". Multiple attempts to improve his health through gym visits were hampered by his mental health struggles.
Tom lost more than 4st over two years
TOM
Overcoming these mental hurdles, however, helped him shed 4st 4lb, dropping from 19st 6lb to 15st 2lb over two years.
He credits the Man v Fat programme, an open community where members openly discuss their weight struggles and support each other through their fitness journeys.
One of the greatest challenges Tom faced was the stigma about looking over lower-calorie options at the supermarket.
"I had no confidence in myself at all," Tom recalled of his earlier struggles. "I felt very conscious I was being judged. Other than that, I didn't really let others sway my opinions. I know my body and what I need.
"I don't really notice what others say in terms of what foods to avoid or steer towards. Everyone is different and body metabolism advice for one may not help another."
The turning point came when Tom spotted a Man v Fat advert on social media. He described it as "almost as if something clicked" in his brain that he needed to make a change.
Though initially hesitant, the 27-year-old took the decisive step to sign up, noting: "Every single person who signs up has done so for the same reason as me, and that is to change."
Tom eventually discovered that sustainable weight loss comes from making consistent and manageable changes, noting that a combination of exercise and diet helped him succeed.
"Both were equally important," he noted. "Consumption of the right foods, as well as scheduling regular football activities, exercising weekly, were imperative. I am still consuming the same food as before, just moderating quantity.
"The only real change is smarter choices with regards to the weekly shop, like taking home a five per cent fat version instead of a high proportion of fat."
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Technology enabled Tom to track his nutritional intake
TOM
Tom also shared that technology enabled him to track his nutritional intake.
"Calorie counting each day via the mobile phone app (MyFitnessPal) indicated the limit of what I can consume per day, depending on current weight and what my phone has detected in terms of step count in addition."
The programme proved particularly valuable during his challenges with depression and anxiety.
"Having people around you who have been in the same boat and know how to cope with certain issues is something I admire a lot," Tom shared.
He advised: "Do what is right for you and at a pace that suits you. It really is your journey, (doesn't matter how long) and it's also not a sprint either."
