Browse the evidence

Interventions lasting less than 13 weeks may be at least as effective for weight loss as those lasting 13-26 weeks, potentially due to higher retention rates.

For busy individuals, a very short program (under 3 months) might be just as effective for weight loss as a 3-6 month program, possibly because it's easier to stick with. Consider shorter, intensive options if long-term commitment is a barrier.

Waist circumference is a valid, pragmatic anthropometric marker for estimating changes in visceral adipose tissue (VAT), though it explains only modest variance (25-75%) due to subcutaneous fat variability.

Use waist circumference as a practical, accessible way to track your visceral fat loss progress. It is the best non-invasive marker available. While it is not as precise as an MRI scan, a reduction in waist circumference (especially >2 cm) is a strong indicator of reduced visceral fat. Measure it consistently to monitor your lifestyle interventions.

Adherence to Time-Restricted Feeding (TRF) is generally high and well-tolerated, with compliance rates of 65-75% in short-term studies, and greater fasting duration is associated with higher adherence.

If you are worried about sticking to a diet, TRF is a good option. Most people find it easy to follow, with about 7 out of 10 people sticking to it for several months. Interestingly, people who fast for longer periods (e.g., 12 hours) often stick with it better than those who fast for shorter periods.

The Swallowable Gastric Balloon Program (SGBP) combined with remote monitoring maintains 95% of total body weight loss (TBWL) one year after the device naturally passes, achieving a mean 13.2% TBWL.

If you are avoiding surgery, a swallowable gastric balloon combined with a strict remote monitoring program (app, scale, regular check-ins) can help you lose about 13% of your body weight and keep it off for at least a year after the device passes naturally. Success depends heavily on sticking to the behavioral program and using the provided digital tools for accountability.

Intermittent fasting is associated with minor, non-significant adverse events such as headache and constipation, comparable to control groups.

You may experience headaches or constipation when starting intermittent fasting, but these are common and manageable. They are not significantly worse than what you might experience on a standard diet, so they should not deter you from trying it.

COVID-19 lockdown measures led to a significant increase in appetite and junk food consumption among younger demographics, resulting in a perceived weight gain in nearly half of the surveyed population.

During periods of high stress or isolation, be aware that your appetite may increase, particularly for junk food. This is a common reaction to boredom and stress, not a failure of willpower. Younger adults and those with higher BMI are more susceptible. To mitigate perceived weight gain, focus on managing stress and choosing healthier snacks rather than restricting food entirely.

COVID-19 home confinement significantly reduces physical activity across all intensities (vigorous, moderate, walking) and increases daily sitting time, leading to a negative impact on physical fitness.

If you are under lockdown or confinement, expect your physical activity levels to drop and sitting time to rise significantly. To counteract this, you must proactively structure home-based exercise, as natural movement opportunities (commuting, gym access) are removed. Focus on maintaining daily movement rather than relying on previous routines.

COVID-19 home confinement leads to unhealthy dietary patterns, including increased consumption of unhealthy food, loss of control over eating, increased snacking, and a higher number of main meals per day.

During confinement, be aware that your eating habits may become less healthy due to stress and boredom. Monitor your intake of unhealthy foods, limit snacking between meals, and try to maintain a regular meal schedule. If you feel the urge to eat out of control, pause and identify if you are hungry or emotionally driven.

Negative changes in health behaviors (reduced physical activity, worsened sleep, increased smoking, or increased alcohol consumption) are significantly associated with higher levels of depression, anxiety, and stress in adults during pandemic lockdowns.

During periods of high stress or restriction, be mindful of your habits. If you find yourself reducing exercise, sleeping poorly, or increasing alcohol/tobacco use, recognize that these changes are linked to higher anxiety and depression. Try to maintain or adapt positive behaviors (like home workouts or sleep hygiene) as a protective factor for your mental health, even if your environment has changed.

Upregulating autophagy through lifestyle interventions (exercise, caloric restriction) or pharmacological agents (metformin, AMPK activators) can improve cellular housekeeping and potentially delay age-related diseases.

Incorporate regular physical activity and consider mindful eating habits (like the Mediterranean diet) to naturally support your body's cellular cleanup processes (autophagy). This may help reduce chronic inflammation and support long-term health.

Mobile health interventions, specifically SMS-based reminders and monitoring, significantly improve clinical outcomes and adherence in chronic disease management, including asthma, diabetes, hypertension, and heart failure.

For patients with chronic conditions, using SMS reminders for medication, appointments, and symptom monitoring can significantly improve health outcomes and adherence. This is particularly effective for asthma, diabetes, and hypertension. Ensure the technology is accessible and easy to use.

SMS reminders are more cost-effective than phone call reminders while maintaining similar efficacy in improving appointment attendance rates.

Use SMS reminders for patient appointments. They are just as effective as phone calls but much cheaper and less labor-intensive for staff.

mHealth interventions for smoking cessation show moderate-quality evidence for increasing abstinence rates, particularly when using mobile phone-based interventions.

Mobile phone-based interventions, including SMS, can help smokers quit. They offer moderate-quality evidence for increasing abstinence rates.

Higher levels of physical activity are associated with a reduced prospective risk of incident psychosis.

Higher levels of physical activity are associated with a reduced risk of incident psychosis. While the evidence is less robust than for depression, engaging in regular physical activity may be a beneficial part of a comprehensive mental health strategy.

Social support specifically for physical activity (SSPA) from family members is positively associated with higher leisure time physical activity (LTPA) levels in older adults (age 60+).

If you are over 60 and want to stay active, leverage your family. Ask family members for support specifically related to your exercise routines (e.g., walking together, attending classes). General socializing may not translate to physical activity, but family-specific support does.

Loneliness is negatively associated with physical activity levels in older adults.

High levels of loneliness are linked to lower physical activity in older adults. If you feel isolated, addressing that social disconnect may be a prerequisite to increasing your physical activity levels.

Pandemic-related disruptions to daily routines, social isolation, and restricted physical activity increase eating disorder risk by removing protective factors and increasing reliance on maladaptive coping strategies like restrictive or binge eating.

Recognize that the loss of routine and social connection is a major stressor that can trigger disordered eating. Try to recreate simple structures for mealtimes and physical activity, even if you are at home. Seek out digital support networks or telehealth services if you feel isolated or if your eating behaviors are becoming problematic.

Caloric restriction, exercise, and circadian rhythm calibration are health-promoting activities that delay aging and extend healthspan.

To delay aging, incorporate caloric restriction, regular exercise, and consistent circadian rhythms into your routine. These behaviors are proven to extend healthspan.

Physical exercise induces Nrf2-dependent mitochondrial biogenesis in skeletal muscle and the brain, contributing to neuroprotection and metabolic health.

Engage in moderate-intensity physical exercise regularly. This activity triggers the Nrf2 pathway, which increases the number and function of mitochondria in your muscles and brain. This biological upgrade supports energy levels, cognitive function, and resilience against age-related decline.

COVID-19 physical distancing restrictions and remote work/schooling lead to increased recreational screen time and decreased physical activity in parents and young children.

During periods of remote work or school, expect increased screen time and decreased physical activity. To counter this, schedule specific times for active play and try to integrate movement into screen-based activities (e.g., active video games) or ensure breaks from screens include physical movement. Focus on maintaining routines rather than achieving pre-pandemic levels of intensity.

Participation in organized sports provides significant psychosocial and behavioral health benefits beyond the physiological effects of physical activity, including reduced alcohol consumption and improved social integration.

If you enjoy organized sports, prioritize them. The social structure and behavioral norms of team sports (like reduced alcohol use) offer health benefits that solo exercise routines often miss.

Lower academic performance (GPA < 4.25/5.0) is a significant predictor of poor sleep quality, with students in this group having nearly four times higher risk of poor sleep compared to high-performing peers.

If you are struggling academically, check your sleep. This study found that students with lower GPAs are much more likely to have poor sleep. While it might seem like you need to stay up to study, the data suggests a link between low performance and poor sleep. Addressing sleep hygiene might be part of the solution to improving both your rest and your grades, rather than viewing them as trade-offs.

During COVID-19 confinement, Spanish adults significantly increased their adherence to the Mediterranean Diet (MedDiet) by reducing intake of fried foods, snacks, fast foods, red meat, pastries, and sweet beverages, while increasing consumption of olive oil, vegetables, fruits, and legumes.

If you are looking to improve your diet during a period of restricted movement or stress, focus on two actions: cut back on fried foods, snacks, fast food, red meat, pastries, and sugary drinks, while simultaneously increasing your intake of olive oil, vegetables, fruits, and legumes. This specific shift in food choices is strongly linked to better overall dietary adherence and may help prevent chronic diseases.

Self-reported anxiety and depression during enforced lockdown significantly predict increased weight gain in adults with obesity, independent of exercise levels.

If you are feeling anxious or depressed, expect your weight to potentially increase. This is a common reaction to stress, not a personal failure. Focus on identifying 'comfort foods' that are healthier and manage portion sizes, as mental burden is a stronger driver of weight gain than exercise levels during lockdown.