Your application renders a frame then the compositor gets it and does its transformations, if any. The composited result is then rendered to the screen thus adding one frame of latency. That's why the article says one solution would be to get a 144Hz monitor, it would reduce the time between frames so an extra frame of latency wouldn't be as bad.
You could potentially reduce this delay as well by having the application and the compositor in communication. Since rendering is going to be synced to vblank if you can get the application to not try to sync as well and instead just notify the compositor when it is done drawing a frame you could potentially get the application drawing and the compositor drawing in the same vblank interval. This is what Wayland and DRI3 Present let you do in the Linux world, I assume Windows has something similar but you'd need to opt-in to it so I bet nothing uses it.
You could potentially reduce this delay as well by having the application and the compositor in communication. Since rendering is going to be synced to vblank if you can get the application to not try to sync as well and instead just notify the compositor when it is done drawing a frame you could potentially get the application drawing and the compositor drawing in the same vblank interval. This is what Wayland and DRI3 Present let you do in the Linux world, I assume Windows has something similar but you'd need to opt-in to it so I bet nothing uses it.