Browse the evidence

Remote behavioral weight loss interventions yield superior weight loss outcomes for Black women compared to in-person interventions, whereas in-person interventions are more effective for white women.

If you are a Black woman seeking weight loss support, a remote program (phone/web) may be more effective for you than a traditional in-person group class. The study shows Black women lost more weight (-3.0%) with remote support compared to in-person (-2.0%), while white women did better in person. Remote options offer flexibility for busy schedules and may reduce the stress of group dynamics. If you are a white woman, in-person support might yield better results (-7.2% vs -4.4%).

Smoking, overweight (BMI ≥24), and physical inactivity are independent risk factors for stroke, increasing risk by 1.18-1.22 fold and 1.75 fold respectively compared to non-smokers, normal weight, and active individuals.

Avoid smoking, maintain a healthy weight (BMI <24), and engage in regular physical activity (moderate or vigorous exercise ≥30 minutes, ≥3 times/week). These three factors are independently associated with a significantly lower risk of stroke. Focus on quitting smoking, managing weight, and staying active to protect your cardiovascular health.

Urbanization disproportionately reduces occupational and household physical activity, while potentially increasing transport and recreational activity in High-Income Countries.

In urban areas, your job and home chores likely provide less physical activity than they did in rural settings. To maintain health, you must intentionally engage in leisure-time exercise or active transport, as urbanization naturally shifts you away from labor-intensive activities.

A higher ratio of fast-food restaurants to full-service restaurants in one's local food environment is positively associated with an increased risk of obesity.

If you live in an area with many fast-food places but few sit-down restaurants, your risk of obesity is higher. This isn't just about your choices; it's about what is easily available to you. Look for neighborhoods with a better mix of food options, or be aware that your local food environment may be working against your health goals.

High prevalence of modifiable risk factors, specifically smoking (50.4% active smokers) and alcohol consumption (72.4% regular consumers), are strongly associated with the high rates of chronic diseases like hypertension and hyperlipidemia in the Greek population.

More than half of Greek adults are active smokers and nearly three-quarters are regular alcohol consumers. These behaviors are major contributors to the high rates of hypertension and heart disease. Reducing smoking and alcohol intake are critical steps for improving public health outcomes, supported by policies that make these changes easier.

Adding culinary spices to high-sugar foods (e.g., apple crisp) can preserve hedonic liking and consumption levels despite a significant reduction (up to 37%) in added sugar, effectively substituting sweetness with complex flavor profiles.

If you want to cut sugar in desserts like apple crisp or baked goods, don't just remove the sugar; add spices like cinnamon, ginger, or vanilla. This study shows that for high-sugar foods, spices can mask the loss of sweetness and keep the taste just as good as the full-sugar version. However, this trick doesn't work well for simple foods like tea or plain oatmeal, where sweetness is the main flavor. Focus on complex, sugary foods when using this strategy.

Lifestyle behaviors (smoking cessation, weight reduction, physical activity, sodium restriction) are the core management strategy for cardiovascular risk in women with diabetes, despite limited randomized trial evidence for mortality reduction.

Focus on smoking cessation, weight loss, regular physical activity (30+ mins/day), and dietary changes (low sodium, high fruits/vegetables). These are the most important steps for reducing heart disease risk in diabetes, even if they don't always show immediate mortality benefits in trials.

A 12-item, 5-minute online diet quality assessment (WELL Diet Score) yields scores significantly correlated with established, lengthy 127-item Food Frequency Questionnaires (AHEI-2010), validating its use for rapid, large-scale diet quality assessment.

If you need to track your diet for a long-term health goal or research study but hate filling out long forms, use a validated short-form diet tracker. This study shows that a 12-question survey can accurately reflect your overall diet quality just as well as a much longer, more tedious questionnaire, making it easier to stick with the habit of tracking.

Strength training protocols for people with haemophilia are frequently under-reported regarding critical safety and efficacy variables, specifically pain threshold, prophylactic factor coverage, intensity, range of motion, and time under tension.

If you have haemophilia and are doing strength training, ensure your protocol clearly specifies pain limits (like a 0-2/10 scale), how your clotting factor treatment aligns with exercise days, and the exact intensity and range of motion. This transparency is crucial for safety and effectiveness, as current practices often omit these details.

Obesity stigma independently worsens mental and physical health outcomes, increases cortisol and oxidative stress, and promotes weight gain through avoidance of healthcare and unhealthy coping behaviors.

If you have obesity, know that stigma is a major barrier to your health, not a motivator. Avoiding doctors due to fear of judgment often leads to worse health outcomes. Seek providers who use 'people-first' language and focus on your overall well-being rather than just your weight. This reduces stress and improves adherence to treatment.

Implementing patient-centered care and 'people-first' language reduces stigma, improves patient adherence, and enhances therapeutic outcomes in obesity management.

Healthcare providers should use 'people-first' language (e.g., 'patient with obesity' instead of 'obese patient') and focus on the patient's perspective. This builds trust, reduces stigma, and improves the patient's likelihood of adhering to lifestyle, pharmacological, or surgical treatments.

Non-physician health workers (NPHW) leading comprehensive care models, including screening, counseling, and medication management under physician supervision, effectively improve blood pressure control and reduce cardiovascular risk scores.

In settings with limited physician access, utilizing trained non-physician health workers for screening, counseling, and medication management under supervision can significantly improve blood pressure control and reduce cardiovascular risk.

Weight-inclusive, non-diet approaches (e.g., HAES) improve metabolic and psychological health outcomes without requiring weight loss, whereas weight-focused approaches may perpetuate stigma and weight cycling.

You can improve your health without losing weight. Focus on behaviors like moving your body, eating nutrient-dense foods, and managing stress. These 'weight-inclusive' strategies can improve blood pressure, lipids, and mental well-being, even if the scale doesn't change.

Higher baseline daytime physical activity is associated with better endothelial function (measured by Reactive Hyperemia Index) five years later in both patients with type 2 diabetes and non-diabetic controls.

Maintain consistent daytime movement. This study suggests that higher levels of daily activity, measured objectively, are linked to better blood vessel health five years later, regardless of diabetes status. You do not need intense gym sessions; consistent daily activity (counts per minute) matters for long-term vascular function.

Addressing mental health issues, particularly depression and anxiety, through screening and intervention improves glycemic control in patients with Type 2 Diabetes.

If you are struggling with depression or anxiety, talk to your healthcare provider. Treating mental health issues can help you manage your diabetes better and improve your blood sugar levels. Pharmacists can help screen for these issues and refer you to appropriate resources.

Long-term endometrial cancer survivors frequently use weight loss methods, primarily exercise and dietary restrictions, yet remain largely discontent with their weight, suggesting current self-directed efforts are insufficient for psychological satisfaction.

If you are an endometrial cancer survivor, know that your feelings of weight dissatisfaction are common even if you are actively trying to lose weight. Standard advice like 'eat less and move more' may not be enough to make you feel good about your body. Seek personalized support that addresses your specific barriers and psychological needs, rather than just focusing on the scale.

The updated CG189 NICE guidelines recommend self-measurement of waist-to-height ratio (target ≥0.5) for adults with BMI <35 kg/m2 to assess abdominal fat and health risk, shifting focus from BMI alone.

If your BMI is under 35, measure your waist and divide it by your height. If the number is 0.5 or higher, you have increased health risk from abdominal fat. Share this number with your doctor to discuss next steps, rather than relying on BMI alone.

Societal stigma surrounding obesity negatively impacts psychological, physical, and socioeconomic health, and hinders engagement with obesity services.

Recognize that societal stigma is a major barrier to your health. Healthcare providers are encouraged to approach these topics sensitively and with your permission. You deserve compassionate care regardless of your weight.

Higher baseline physical activity engagement during early pregnancy predicts continued moderate physical activity in the third trimester, regardless of BMI or military status.

If you are physically active before and during early pregnancy, you are highly likely to maintain that activity level through the third trimester. Focus on establishing a consistent activity routine early on, as this habit is the strongest predictor of staying active later in pregnancy, more so than your weight or job status.

Among patients who actively participate in telephone health coaching (per-protocol analysis), the intervention significantly reduces the risk of renal insufficiency and composite cardiovascular events.

If you choose to try phone coaching for heart or diabetes issues, your active participation is crucial. The study found that those who actually engaged with the coaches saw significant reductions in kidney problems and heart events. If you drop out or don't engage, you likely won't see these benefits.

An intensive lifestyle intervention (diet and exercise) reduces major cardiovascular events in middle-aged women with poorly controlled diabetes and poor subjective health, but shows no benefit for middle-aged/older men with well-controlled diabetes and excellent health.

If you have type 2 diabetes and are overweight, standard lifestyle advice may not reduce your heart disease risk equally. If you are a middle-aged woman with poorly controlled diabetes and feel your general health is poor, an intensive lifestyle program focusing on weight loss and exercise is likely to help prevent heart events. However, if you are a man with well-controlled diabetes and feel you are in excellent health, this specific intensive intervention may not provide cardiovascular benefits. Consult your doctor to see if your specific profile matches the subgroup that benefits.

Patients who transfer hospitals for secondary MBS are significantly younger, have fewer obesity-related comorbidities (hypertension, GERD), and are more likely to undergo secondary surgery for recurrent weight gain compared to those who stay.

If you are younger and generally healthy but are experiencing weight regain after your first bariatric surgery, you are part of a common group that seeks a second opinion or a different surgeon for revisional surgery. This is often driven by dissatisfaction with the amount of weight lost rather than medical complications.

An intensive lifestyle intervention (diet and exercise) reduces major cardiovascular events in middle-aged women with poorly controlled diabetes and poor subjective health, but shows no benefit for middle-aged/older men with well-controlled diabetes and excellent health.

If you are a middle-aged woman with type 2 diabetes that is not well-controlled and you feel your general health is poor, an intensive lifestyle program focusing on weight loss and exercise is likely to reduce your risk of heart events. However, if you are a man with well-controlled diabetes and feel healthy, this specific intensive approach may not offer cardiovascular protection. Consult your doctor to see if your specific profile matches the 'benefiting' subgroup.

Increasing cardiorespiratory fitness (CRF) reduces morbidity and mortality regardless of changes in body weight or BMI, whereas intentional weight loss in healthy overweight/obese individuals does not improve and may increase mortality risk.

Stop focusing on weight loss as the primary health goal. Instead, aim for 150 minutes of moderate-intensity physical activity per week (like brisk walking or cycling). This level of activity significantly reduces your risk of death and heart disease, regardless of whether you lose weight. Prioritize feeling stronger and more energetic over the number on the scale.