Browse the evidence

Objective measurement of physical activity using accelerometers reveals a greater decline (7.4 min/day) compared to self-reported methods, suggesting self-report may underestimate the magnitude of the decline.

If you rely on how you *feel* or *report* your activity, you might be underestimating how much your activity has dropped. Objective tracking shows the drop is closer to 7.4 minutes per day. Use objective tracking to get a true picture.

Supervised exercise interventions produce larger reductions in depressive symptoms than unsupervised interventions.

To maximize mental health benefits, seek out supervised exercise programs. The data shows supervised exercise has large effects, while unsupervised exercise has smaller effects. If supervision is not possible, start with any exercise, but recognize that professional guidance significantly boosts efficacy.

Mandatory energy (calorie) labelling on restaurant menus significantly reduces the amount of energy purchased per meal, though the evidence quality is low.

If you want to reduce calories when eating out, look for restaurants that display calorie counts on their menus. This information helps you make slightly healthier choices, potentially saving about 47 calories per meal on average.

Lifestyle interventions for gestational diabetes reduce the risk of postnatal depression and increase the likelihood of meeting postpartum weight goals.

For women with gestational diabetes, lifestyle interventions not only help manage blood sugar but also reduce the risk of postnatal depression and help achieve postpartum weight goals.

Sleep extension in short sleepers reduces appetite, particularly for sweet and salty foods, and increases daytime physical activity, supporting weight management.

If you are a short sleeper, try extending your sleep by 1-2 hours. This can significantly reduce your cravings for sweet and salty foods and increase your daytime energy and activity levels. It is a feasible and effective strategy for improving weight management.

At a population level, distributing GLP-1 medications using extended dosing intervals (q2wk) allows twice as many obese adults to be treated for the same total cost, leading to greater reductions in national obesity rates and mortality.

For policymakers and insurers, extending GLP-1 dosing intervals to every two weeks allows the same budget to treat twice as many people. While each individual might lose slightly less weight, the overall public health benefit (reduced obesity and mortality) is significantly higher. This is a key strategy for making these drugs accessible at a national scale.

Percutaneous CT-guided cryovagotomy reduces hunger and caloric intake, leading to statistically significant weight loss and BMI reduction in patients with Class I or II obesity over 6 months.

This procedure targets the vagus nerve to reduce hunger signals. In a small pilot study, it led to an average weight loss of about 5 kg over 6 months in obese patients, largely by reducing their daily calorie intake by about 610 calories. It is not a magic bullet but a tool to help manage appetite.

At a population level, distributing GLP-1 medications using less frequent dosing regimens (e.g., every two weeks) allows twice as many obese adults to be treated with the same total drug supply, leading to greater reductions in national obesity rates and mortality compared to standard once-weekly dosing.

This finding is primarily for policymakers and insurers. It suggests that subsidizing GLP-1 drugs for less frequent dosing could save more lives by allowing more people to access treatment. For individual patients, this means that getting on a GLP-1 drug, even at a lower dose or frequency, is better than not getting it at all.

The Blue Zones longevity paradigm is invalid because extreme longevity records in these regions are statistically associated with poverty, illiteracy, and clerical errors rather than lifestyle factors.

Do not rely on Blue Zone recommendations as a guaranteed path to longevity. The evidence suggests that the extreme longevity often cited in these regions is likely due to administrative errors and fraud rather than their lifestyle. Focus on verifiable health metrics and accurate data rather than geographic myths.

Metabolic and bariatric surgery (MBS) slightly increases the risk of substance use disorders and suicide deaths more than 2 years post-surgery compared to nonsurgical controls.

Be aware that while MBS improves mental health symptoms, it may slightly increase the risk of substance use disorders and suicide more than 2 years after surgery. Long-term mental health support and monitoring are essential to mitigate these risks.

An automatic remote weight management system using smart scales and cloud-based dashboards can effectively monitor treatment response and identify early deviations from weight trajectories without increasing patient burden.

Using a smart scale that automatically uploads data to your doctor's dashboard can help catch weight regain early without you having to do extra work. This tool helps your care team prioritize who needs help, potentially keeping you on your medication and avoiding unnecessary visits.

GLP-1 RAs are associated with an increased risk of suicidal behavior and self-harm, particularly in patients with underlying mental health vulnerabilities or dysphoria.

If you are taking Semaglutide and experience mood changes, depression, or suicidal thoughts, contact your healthcare provider immediately. Do not ignore these symptoms. Regular screening for mental health is recommended for all patients on this medication.

In the US, higher nutrition knowledge (better discernment of healthy vs. unhealthy foods) is positively associated with higher BMI.

Knowing what is healthy doesn't automatically lead to weight loss. This study found that in the US, people with higher nutrition knowledge had higher BMI, likely because knowledge alone doesn't overcome environmental or social barriers. Don't blame yourself for not losing weight despite knowing the facts. Focus on practical strategies to navigate your environment, not just on learning more about food.

Exercise training has no significant effect on weight maintenance (prevention of weight regain) after an initial weight loss phase.

Exercise alone is not enough to keep weight off after you've lost it. To maintain your weight loss, you need to focus on sustainable dietary changes, as exercise has not been shown to prevent weight regain on its own.

Computer and Internet use may be favorably associated with cognitive function in older adults.

For older adults, using computers and the Internet may support cognitive function, unlike passive TV viewing. Engaging with technology can be a beneficial sedentary activity.

Smoking increases the risk of metabolic syndrome, and smoking cessation is associated with an increased risk of MetS in the short-to-medium term (up to 10 years) due to weight gain and metabolic changes.

Quit smoking to prevent metabolic syndrome. Be aware that you may gain weight and have a higher MetS risk for up to 10 years after quitting. Counter this by adopting a calorie-restricted diet and increasing physical activity immediately.

The negative effects of isolation on energy intake (in females) and physical activity levels persisted for 6-8 weeks even as government restrictions began to ease, suggesting long-term behavioral shifts.

Do not assume that lifting restrictions will automatically restore your previous healthy habits. The study shows that negative behavioral changes (higher intake, lower activity) can persist for weeks even when the external constraints are removed. Proactive effort is needed to reverse these entrenched habits.

Nutritional labelling on menus or food options in laboratory settings does not conclusively reduce energy consumed during a meal.

In controlled laboratory settings, seeing nutritional labels on food options does not consistently lead to eating less. The effect is uncertain and may not translate to real-world consumption.

Labelling a single food or drink option does not significantly change the amount of energy consumed during a snack or meal.

Putting nutritional labels on single food items (like a chocolate bar or a soda) does not significantly change how much energy you consume when eating that item.

Environmental interventions to reduce SSB consumption can have adverse outcomes, including compensatory consumption outside school, reduced milk intake, and stakeholder discontent.

When implementing SSB restrictions, anticipate and monitor for unintended consequences like compensatory consumption or stakeholder pushback. Ensure healthy alternatives are available in all relevant settings (e.g., water outside school).

Telehealth dietitian-led lifestyle counseling combined with web-based tools lowers 24-hour systolic blood pressure more effectively than self-directed web-based tools alone in patients with elevated blood pressure and overweight/obesity.

If you have high blood pressure and are overweight, using a smartphone app alone might not be enough. Adding weekly phone calls with a dietitian who helps you set small, achievable goals and tracks your progress significantly improves your chances of lowering your blood pressure. The program uses free or low-cost apps to track food and weight, and the dietitian uses these insights to guide your weekly plan.

A multidisciplinary group intervention combining nutritional education, physical activity, and emotional management promotes sustainable weight loss (5-10%) and improves quality of life in adults with obesity.

To manage obesity effectively, consider joining a structured group program that combines nutrition education, physical activity, and emotional support. Look for programs that meet weekly for about two months and include follow-up visits. The social aspect and focus on emotional well-being can help you stick to healthy habits long-term.

A telemedical lifestyle intervention combining individualized endurance/strength exercise and energy-density-based nutritional counseling improves HbA1c, physical activity, and health literacy in patients with chronic ischaemic heart disease and type 2 diabetes compared to usual care.

For patients with both heart disease and diabetes, standard care may not be enough. This protocol suggests using a structured app-based program that combines personalized exercise (both cardio and strength) with dietary advice focused on food density (choosing foods that fill you up with fewer calories). Regular check-ins via phone and app help keep patients motivated and on track for at least 6 months.

A multi-component digital health intervention (phone consultations, pedometers, and a smart app) combined with behavior change techniques effectively promotes physical activity and healthy diet in overweight/obese adults with type 2 diabetes compared to usual care.

If you have type 2 diabetes and are overweight, standard advice might not be enough. This study tests a program that uses phone calls, a pedometer, and a smartphone app to help you move more and eat better. It works by setting specific goals, identifying barriers, and getting support from health coaches and peers. To try this, you need to be willing to use a smartphone and commit to regular check-ins.