Browse the evidence

Intensive, multicomponent behavioral interventions for adults with obesity (BMI ≥30) produce moderate net benefits by achieving clinically significant weight loss and reducing type 2 diabetes incidence, with small to no harms.

If you have a BMI of 30 or higher, ask your doctor for a referral to an intensive behavioral weight loss program. These programs typically involve at least 12 sessions in the first year and focus on diet, exercise, and self-monitoring. While the average weight loss is modest (around 2.4 kg or 5.3 lbs), these interventions significantly reduce your risk of developing type 2 diabetes and have very few side effects.

Aerobic exercise, dynamic resistance exercise, and isometric handgrip exercise have relatively strong supporting evidence for lowering blood pressure, with aerobic exercise receiving the highest recommendation (Class I).

Aerobic exercise is the most strongly recommended exercise type for lowering blood pressure (Class I). Dynamic resistance and isometric handgrip exercises also have good evidence (Class IIA and IIB, respectively). Incorporating these exercises into your routine is a high-priority strategy for managing blood pressure.

Higher dietary adherence significantly accelerates weight loss (reduces days to target BMI), whereas greater severity of caloric restriction inversely reduces dietary adherence.

To lose weight faster, focus on sticking to your diet rather than restricting calories as severely as possible. The study proves that higher adherence leads to faster results, and severe restriction (like 800 kcal) often causes people to give up or eat more than expected, slowing progress. Aim for a moderate, sustainable deficit based on your energy needs rather than a generic extreme low-calorie plan.

Autonomous motivation for weight loss (internalized regulation) predicts higher program attendance, greater weight loss during a very-low-calorie diet, and greater maintenance of that weight loss at 23-month follow-up.

To maintain weight loss, focus on why you want to lose weight. If your reasons are internal (e.g., 'I value my health'), you are more likely to stick with the program and keep the weight off. If your reasons are external (e.g., 'My spouse insists'), you are less likely to succeed long-term.

Continuous real-time continuous glucose monitoring (RT-CGM) significantly improves glycemic control (reduces HbA1c) in patients with poorly controlled type 1 diabetes compared to conventional self-monitoring of blood glucose (SMBG).

If you have type 1 diabetes and your blood sugar is consistently high despite frequent finger pricks, switching to a real-time continuous glucose monitor (CGM) that shows your glucose levels and trends on a device can significantly lower your average blood sugar (HbA1c). The key is using it continuously, not just occasionally, and using the data to make timely adjustments to your insulin, diet, or activity. While it requires wearing a sensor, the ability to see and prevent dangerous highs and lows offers a substantial health benefit over traditional monitoring alone.

Lifestyle interventions leading to modest weight loss (approx. 5%) are the first-line treatment for improving ovulation and fertility in obese women with PCOS, often superior to or synergistic with insulin-sensitizing drugs like metformin.

For obese women with PCOS struggling to conceive, the most effective starting point is a lifestyle program aimed at losing about 5% of body weight. This modest loss can be enough to restore ovulation. If lifestyle changes alone are insufficient, adding insulin-sensitizing drugs like metformin alongside the diet can provide synergistic benefits.

Providing overweight women with home exercise equipment (treadmills) combined with multiple short-bout exercise significantly improves long-term weight loss and exercise adherence compared to short-bout exercise without equipment.

If you struggle to stick to a workout routine, try breaking your exercise into 10-minute chunks throughout the day. If you have access to a treadmill at home, use it. This combination helps you stay consistent over the long haul, which is key to losing weight.

High-intensity interval training (HIIT) and sprint interval training (SIT) enhance mitochondrial respiration and function, whereas long slow-distance (LSD) training with higher volume is required to increase mitochondrial mass.

To improve your aerobic capacity, you don't always need to spend hours exercising. Incorporate high-intensity interval training (HIIT) or sprint interval training (SIT) to boost mitochondrial function efficiently. If your goal is to increase the total amount of mitochondria (mass), focus on longer, lower-intensity sessions with higher volume.

Cycling as a mode of active commuting is associated with significantly lower risks of all-cause mortality, cardiovascular disease (CVD) incidence and mortality, and cancer incidence and mortality compared to non-active commuting.

If you can, cycle to work. This study links cycling to significantly lower risks of heart disease, cancer, and death. You don't need to be a pro; even mixed-mode commuting (cycling part of the way) helps. If cycling isn't possible, walking to work also reduces heart disease risk, especially if you walk longer distances.

Lifestyle interventions, particularly resistance and aerobic exercise in mid-life, can preserve muscle quality and function, potentially delaying or preventing mobility decline in old age.

Start or maintain a regular exercise routine in mid-life, including both resistance and aerobic training. This can preserve muscle quality and function, helping you maintain mobility and independence as you age. It's a key preventative strategy.

Integrating balance and strength training into daily life activities (LiFE programme) significantly reduces the rate of falls in older adults (aged 70+) compared to a sham control, and is superior to traditional structured exercise in improving functional capacity and adherence.

To prevent falls, stop thinking of exercise as a separate activity you must schedule. Instead, integrate balance and strength moves into things you already do. For example, stand on one leg while brushing your teeth or washing dishes, or squat instead of bending over to pick up items. Start with easy versions and gradually make them harder as you get stronger. This approach is more effective than traditional gym-style exercises for preventing falls in older adults because it is easier to stick with and improves your ability to handle daily physical challenges.

The Session-RPE method (training load = RPE score x session duration) is a valid and reliable tool for monitoring training load in athletes across various sports, genders, and expertise levels, offering a practical alternative to complex physiological monitoring devices.

After every workout, ask yourself: 'How hard was that?' on a scale of 0-10 (0=rest, 10=max effort). Multiply that number by the minutes you trained. That result is your Training Load. Track this weekly. If your load is high but your routine is boring (high monotony), you risk illness or poor performance. Vary your loads to keep strain manageable.

Combined behavioral weight management programs (diet plus physical activity) produce significantly greater long-term weight loss (12+ months) than diet-only interventions, despite showing no significant difference in the short term (3-6 months).

If you are aiming for significant, long-term weight loss (over a year), do not rely on diet or exercise alone. Combine a calorie-restricted diet with regular moderate-to-high intensity physical activity. While you might not see a difference in the first 6 months compared to dieting alone, the combination yields significantly better results after 12 months. Consistency and behavioral support are key.

Higher levels of physical activity are positively associated with healthy ageing, defined as maintaining functional ability and wellbeing, across longitudinal cohorts.

Engage in regular physical activity to support healthy ageing. The evidence suggests that being physically active is associated with a higher likelihood of maintaining functional ability and wellbeing as you age. While the specific type and dose vary across studies, the consistent finding is that activity is beneficial compared to inactivity.

Lifestyle interventions, specifically physical activity and healthy dietary patterns (Mediterranean/DASH), decelerate biological vascular aging and improve vascular health measures.

Prioritize regular physical activity and adopt a plant-based, Mediterranean-style diet. These are the most effective, evidence-based ways to slow down biological vascular aging and reduce cardiovascular risk.

Wearable activity trackers effectively increase daily physical activity, resulting in an average increase of 1800 steps per day and 40 minutes of walking per day across diverse populations.

Use a wearable activity tracker (pedometer, smartwatch, or fitness app) to increase your daily movement. The device acts as a tool for self-monitoring and goal setting. Evidence shows this intervention leads to an average increase of 1800 steps and 40 minutes of walking per day, regardless of whether you are healthy or have a chronic condition. The key is consistent wear and using the feedback to set goals.

Higher levels of general physical activity significantly reduce the odds of developing sarcopenia in older adults (aged 40+).

To protect your muscle mass as you age, prioritize staying physically active. You don't need a specific gym routine; any activity that raises your energy expenditure above resting levels (like walking, gardening, or housework) helps. The data shows that being active significantly lowers your risk of losing muscle mass compared to being sedentary.

Web-based interventions for weight loss maintenance are significantly more effective than control or minimal intervention groups in preventing weight regain.

To maintain weight loss, use a web-based program that offers ongoing support and monitoring. These programs are significantly more effective than doing nothing in preventing weight regain.

Early and intensive individualized nutrition counseling combined with oral supplements minimizes weight loss, preserves fat-free mass, and maintains quality of life in oncology outpatients receiving radiotherapy to the gastrointestinal or head and neck areas compared to usual care.

If you are undergoing radiotherapy for head, neck, or gastrointestinal cancer, do not rely solely on standard advice or supplements. Seek out a dietitian for intensive, individualized counseling starting early in your treatment. Regular weekly visits, followed by bi-weekly check-ins, help minimize weight loss, preserve muscle mass, and maintain your quality of life. The goal is to maintain your current weight, not necessarily to gain weight.

Real-time continuous glucose monitoring (CGM) significantly reduces the time spent in hypoglycemia (interstitial glucose <63 mg/dL) and lowers HbA1c in patients with type 1 diabetes compared to standard self-monitoring of blood glucose (SMBG).

If you have Type 1 Diabetes, using a real-time continuous glucose monitor (CGM) can significantly reduce the amount of time your blood sugar spends in dangerous low ranges compared to using standard finger-prick tests. This technology also helps lower your overall average blood sugar (HbA1c) without increasing the risk of hypoglycemia, which is a common trade-off with intensive insulin therapy. To get these benefits, you need to be committed to wearing the sensor continuously and adjusting your insulin based on the real-time data provided.

Physical activity improves Quality of Life (QOL), with the greatest improvements observed in patients with mental health conditions, followed by cardiovascular disease and cancer patients.

If you are managing a chronic condition, especially mental health issues, cardiovascular disease, or cancer, regular exercise can significantly improve your daily quality of life. Try to aim for longer sessions (over 90 minutes) if possible, as they may offer greater QOL benefits, but start with what you can tolerate.

A 12-week home-based moderate-intensity physical activity intervention delivered via telephone counseling significantly increases total physical activity minutes, moderate-intensity activity, and fitness (walk test performance) in sedentary early-stage breast cancer survivors compared to a contact control group.

If you are a breast cancer survivor who is currently sedentary, you can start a home-based exercise program without needing a gym membership. Start with just 10 minutes of moderate activity (like brisk walking) twice a week. Use a pedometer and a log to track your progress. Over 12 weeks, gradually increase your activity to 30 minutes a day, 5 days a week. You can do this at home, and you can get support through weekly phone calls with a counselor who will help you set goals and overcome barriers. This approach has been shown to improve your fitness, energy levels, and mood.

Using step-counting pedometers as part of a behavioral intervention significantly increases daily physical activity (by approximately 2,000–2,500 steps/day) and leads to modest weight loss and blood pressure reduction in inactive adults.

If you are inactive, using a simple step counter and setting a daily goal (like 10,000 steps) can help you add about 2,000–2,500 steps to your day. This small increase is enough to lead to modest weight loss and lower blood pressure over a few months. Keep a log and use the device daily to stay motivated.

Lifestyle intervention, specifically combining regular physical activity with nutritious dietary changes, significantly reduces the risk of progression from pre-diabetes to type 2 diabetes.

If you have pre-diabetes, you can likely reverse it. Focus on two things: move your body regularly (moderate to intense exercise helps insulin sensitivity) and eat a diet rich in fiber (whole grains, bran) while cutting out sugary drinks. You don't need perfection, but consistency matters. This approach can lower your risk of developing full-blown diabetes by up to 40%.