There are several scientifically proven strategies for getting rid of body fat long-term.

Caloric restriction: Reducing the number of calories you consume is the most effective way to lose weight. To lose weight, you must burn more calories than you consume. A healthy and sustainable rate of weight loss is typically 1-2 pounds per week.

Increased physical activity: Regular exercise helps increase the number of calories you burn and can also help increase muscle mass, which can boost your metabolism. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, in addition to muscle-strengthening activities at least two days per week.

Meal planning: Having a plan for meals can help you make healthier choices and control portion sizes. Pre-planning your meals for the week, and preparing some of them in advance can set you up for success.

Behavior modification: Making long-term changes to your eating and exercise habits is essential for achieving lasting weight loss. This may involve setting realistic goals, tracking your progress, and making modifications to your lifestyle as needed.

Sleep: adequate and good quality sleep is important for weight loss, research shows that lack of sleep can affect hormone levels which can lead to increased appetite and cravings for unhealthy foods.

Seeking professional help: Consults with a dietitian or a professional who can help create a personalized plan tailored to your specific needs, preferences and medical conditions, can be beneficial in maintaining weight loss long-term.

It is important to keep in mind that weight loss is not always a linear process and progress can vary, but these strategies can help set you up for long-term success.