Browse the evidence

National-level powerlifters consume high levels of sports supplements (specifically creatine monohydrate, caffeine, and whey protein) primarily to enhance performance and mitigate dietary deficits, yet often lack structured timing or professional guidance.

If you are a competitive powerlifter, you are likely using supplements like creatine and caffeine. Ensure you are buying from reputable sources to avoid contamination risks, as internet purchases carry higher dangers of adulteration. While your protein intake may be sufficient, supplements are often used for performance; prioritize evidence-based options like creatine and caffeine over unproven compounds.

Individuals with overweight or obesity are significantly more susceptible to external environmental cues (such as food availability, variety, palatability, and social pressure) than individuals with a healthy BMI, leading to disinhibited overeating and difficulty maintaining weight loss.

If you have overweight or obesity, be aware that your environment (food availability, social settings) is a stronger driver of your eating than your hunger. You are likely more sensitive to 'external cues' like social pressure to eat or the sight of delicious food. To manage this, proactively manage your environment (e.g., limit availability of trigger foods) and prepare polite but firm responses to social pressure to eat, as ignoring these cues often leads to overeating.

College-educated adult survivors of childhood ALL who adhered to the remote weight loss intervention experienced significant weight loss, whereas those with only high school education gained weight.

College-educated survivors may benefit from this remote program, but those with less education may need more simplified, hands-on support to achieve similar results.

Individuals with physical disabilities (PWD) achieve weight loss maintenance success rates and percentages equivalent to those without disabilities (PWoD), despite requiring significantly more weight loss attempts and maintaining higher baseline BMIs.

If you have a physical disability, your ability to keep weight off is not inherently lower than someone without a disability. You might need to try more times or manage a higher starting weight, but the end result of successful maintenance is statistically the same. Focus on finding what works for you, even if it takes more attempts.

People with physical disabilities (PWD) make significantly more weight loss attempts than those without disabilities (PWoD) to achieve similar weight loss maintenance outcomes.

If you have a disability, don't be discouraged if you have to try multiple weight loss strategies before finding one that sticks. The data shows you will likely need more attempts than someone without a disability, but you can still achieve the same successful maintenance. Each attempt is part of finding the right solution for your specific physical needs.

Early weight loss (within the first 3 months) is a strong predictor of long-term (12-month) weight loss success.

Focus heavily on the first 3 months of your diet. If you achieve significant weight loss in this period, you are highly likely to maintain it long-term. Use this early success to build confidence and habits.

Self-reported depression is associated with significantly lower weight loss outcomes in dietary weight-loss programs.

If you are struggling with depression, be aware that it may make weight loss more challenging. Consider seeking support for your mental health alongside your dietary changes, as this can significantly improve your weight loss outcomes.

Polygenic risk scores (PRS) and genetic risk scores (GRS) can identify individuals with high genetic susceptibility to obesity, allowing for targeted preventative interventions.

While PRS can identify high-risk individuals, current scores are not precise enough for individual clinical decision-making for most people. Focus on standard healthy lifestyle habits regardless of genetic testing results.

A short-term (7-week) supervised intervention of Time-Restricted Eating (TRE) and/or High-Intensity Interval Training (HIIT) can promote long-term self-reported maintenance of these lifestyle behaviors in women with overweight/obesity, with approximately 45-46% continuing the respective interventions two years later without ongoing supervision.

If you are overweight or obese, a short, supervised period of Time-Restricted Eating (limiting eating to 10 hours a day) or High-Intensity Interval Training (3 sessions a week) can help you build the habit to continue these behaviors on your own for years. You don't need to be perfect; maintaining the habit 5 days a week is sufficient for long-term success. The key is using the initial supervised time to learn how to fit these flexible strategies into your real life, rather than relying on constant external motivation.

In women with overweight, consuming fresh lean beef as the primary protein source promotes healthier eating behavior by reducing voluntary carbohydrate and sugar intake compared to plant-based protein alternatives, despite similar satiety levels.

If you are trying to reduce sugar and carbs, choosing lean beef over plant-based protein alternatives might help you stick to your goals. In this study, women who ate beef voluntarily ate less sugar and carbs than those who ate plant-based proteins, likely because they enjoyed the beef more. This suggests that food preference and satisfaction play a key role in making healthier food choices.

Structured lifestyle counseling in primary care significantly improves patient outcomes, including reduced stress, enhanced treatment adherence, and better chronic disease management, by addressing psychosocial factors and promoting self-efficacy.

Integrate brief, structured lifestyle counseling into every primary care visit. Use established frameworks like the '5 A's' (Ask, Advise, Assess, Assist, Arrange) or 'FRAMES' to guide the interaction. Focus on shared decision-making and setting specific, measurable goals with the patient. Regularly monitor progress to adjust the plan. This approach improves adherence and chronic disease management without requiring extensive time or specialized therapy training.

Intrinsic motivation and prior behavioral experience are stronger predictors of successful weight loss than financial incentives in low-intensity interventions.

If you are trying to lose weight, rely on your own internal drive and past successes rather than expecting external rewards (like money) to sustain you. Build routines, manage your environment, and seek social support. Financial incentives might help those with low intrinsic motivation, but they are not a substitute for behavioral change.

High ultra-processed food (UPF) intake is associated with significantly higher sedentary time and adverse dietary habits (lower protein/fiber, higher added sugar/refined grains) in young active adults, even when controlling for recreational physical activity.

If you are highly active, you might not gain weight from eating ultra-processed foods, but you are likely spending more time sitting and eating fewer nutrients. Prioritize whole foods to support recovery and energy levels, regardless of your exercise volume.

Stronger individual identities as a 'healthy eater' or 'exerciser' are associated with positive changes in eating and physical activity behaviors, which mediate weight loss during major life events like the COVID-19 pandemic.

To maintain weight during stressful life events, focus on reinforcing your identity as a 'healthy eater' or 'exerciser' rather than relying solely on your environment. The study shows that identifying with these behaviors is a stronger predictor of success than neighborhood walkability or food availability.

Less discouragement from family and friends regarding healthy eating is associated with positive changes in eating behavior and subsequent weight loss.

If your social circle actively criticizes your healthy eating choices, this negative feedback is a significant barrier to weight loss. Mitigate this by minimizing exposure to such criticism or seeking support from those who do not discourage your dietary efforts.

Improving self-efficacy for controlling eating (resisting overeating in various situations) during the first month of a digital weight loss intervention is associated with increased dietary self-monitoring engagement, but not with significant weight loss at 3 months.

Building confidence in your ability to resist overeating in difficult situations (like parties or stress) can help you stick to your food tracking habits in a digital weight loss program. However, this specific confidence boost alone may not be enough to guarantee weight loss; you must also build confidence in the act of tracking your food itself.

Early slow responders to bariatric surgery (low EWL at 3 months) should be identified through routine monitoring and offered intensified interventions, including pharmacologic support like GLP-1 receptor agonists.

If you are losing weight slower than expected in the first 3 months, talk to your doctor. You may be a 'slow responder,' and this is a known risk factor. Your team can offer extra support, such as dietary counseling, behavioral therapy, or medications like GLP-1 agonists, to help you get back on track.

Virtual delivery of a full meal replacement (FMR) intensive lifestyle intervention program yields weight loss outcomes statistically equivalent to in-person delivery.

If you are considering a meal replacement weight loss program, delivering it virtually (via video) is just as effective as doing it in person. In fact, virtual participants attended more sessions, which may contribute to the comparable weight loss results. You do not need to travel to a clinic to achieve significant weight loss with this protocol.

Virtual Shared Medical Appointments (SMAs) utilizing a lifestyle medicine curriculum (food as medicine, behavioral change, stress management) are an effective implementation model for weight management in obese populations, with program optimization (specifically session timing and structure) significantly improving patient attendance and sustainability.

If you are struggling to lose weight, look for a program that offers group-based lifestyle education (often called Shared Medical Appointments or SMA) delivered virtually. Ensure the program covers nutrition, behavioral strategies (like CBT), and stress management. Crucially, choose a program that offers midday sessions (10 AM - 3 PM) rather than early morning or late evening, as data suggests these times have significantly higher attendance and likely better peer support dynamics. The program should be intensive (e.g., 12 weekly sessions) and include professional guidance from a physician and health coach.

Post-operative nutritional counseling has a lasting 'eye-opening' effect on patient habits, reducing the perceived need for further nutritional education compared to other support areas.

Take the initial nutritional counseling before your surgery seriously. For most patients, this 'eye-opening' session provides enough knowledge to manage diet long-term without needing constant follow-up. Focus your energy on the physical activity aspect, where ongoing support is more critical.

A behavioral weight loss maintenance intervention provides a clinically meaningful but statistically non-significant weight advantage (approx. 3 kg) over usual care for up to two years after the active intervention period ends.

This study suggests that learning weight maintenance skills during a structured program can help you keep weight off for at least two years after the program ends, even if you stop seeing the coach. While the statistical proof isn't perfect due to real-world data variability, the average benefit was about 3kg (6.6 lbs) compared to doing nothing. The key is transitioning from coach-led support to self-managed maintenance skills.

The Paleo diet is associated with the longest average adherence duration (5.32 weeks) and the lowest dropout rate during the winter holiday season (14% in December) among New Year's resolution dieters, compared to other popular diets like South Beach.

If you are starting a diet in January, choose one that allows you to eat a wide variety of foods, including energy-dense options, to increase your chances of sticking with it through the holidays. The Paleo diet showed the best adherence in this study, likely because it does not require eliminating entire food groups like grains or dairy, making it easier to navigate social events and holiday meals without feeling deprived.

A clinical decision support system (CDSS) that integrates patient-centered pre-visit questionnaires with provider alerts significantly increases primary care practitioners' self-reported frequency of counseling on behavioral interventions, referring to weight-loss programs, and discussing anti-obesity medications.

For primary care providers, using a clinical decision support system that allows patients to complete a pre-visit questionnaire about their weight management interest can significantly increase the likelihood of you counseling on behavioral changes, referring patients to weight-loss programs, and discussing anti-obesity medications. This approach works by reducing the friction of initiating these conversations and integrating seamlessly into your electronic health record workflow.

Weight-neutral nutrition and exercise counseling can improve insulin sensitivity in patients with stage 1 obesity, as measured by the Quantitative Insulin Sensitivity Check Index (QUICKI).

If you have stage 1 obesity and metabolic issues, try focusing on improving diet quality (more fiber, less sodium, healthy fats) and increasing physical activity without stressing about the number on the scale. This approach can improve your insulin sensitivity for some people, even if you don't lose weight.