Browse the evidence

A 3-month remote culinary coaching intervention significantly improves long-term home cooking habits, nutritional knowledge, and self-efficacy in overweight/obese adults, with effects sustained at 12 months.

To improve your diet, focus on building cooking skills and planning rather than just reading nutrition labels. Commit to a structured program that includes weekly coaching and goal setting. Start with simple recipes and meal prep to overcome the barrier of time and convenience. The key is building confidence and routine, not just knowledge.

Long-term weight loss maintenance is primarily dependent on adherence and consistent implementation of behavioral and lifestyle strategies, rather than the specific type of dietary intervention used.

Focus on building sustainable habits and addressing psychological barriers like emotional eating rather than searching for the 'perfect' diet. Long-term success depends on your ability to adhere to a plan you can maintain, not the specific macronutrient ratio of the diet you choose.

Synchronous online exercise programs reduce environmental barriers (transportation, weather, accessibility) and increase motivation and adherence in community-dwelling older adults compared to asynchronous or in-person formats.

If you are an older adult who struggles with getting to the gym due to driving, parking, or bad weather, try a live online group exercise class. The key is that it is 'synchronous' (live, real-time) with an instructor and other people, which provides accountability and motivation that pre-recorded videos often lack. Ensure you have a stable internet connection and a device (tablet/computer) to join via video call.

Phenotype-guided interventions (tailoring diet, medication, or exercise based on specific metabolic/behavioral traits like satiation or emotional eating) result in greater weight loss compared to non-phenotype-guided standard care.

Consider getting assessed for specific metabolic and behavioral traits (like how you feel after eating, your emotional triggers, or your resting metabolic rate). Tailoring your diet and medication choices to these specific traits may lead to significantly better weight loss results than following a generic plan.

High-level natural bodybuilders optimize muscle hypertrophy during pre-contest preparation by performing approximately 8–17 direct weekly sets per muscle group, training each muscle group 2–3 times per week, and utilizing a primary repetition range of 6–10 reps performed to or near failure.

If you are a natural trainee aiming for muscle growth, aim for 8 to 17 hard sets per muscle group each week. Split these sets across 2 or 3 training sessions for that muscle (e.g., chest on Monday and Thursday). Use weights that allow you to complete your reps with only 0-4 reps left in the tank. This moderate volume is what elite natural competitors use to maximize muscle while managing recovery.

A structured, physiotherapy-led eHealth tier 2 weight management program (12 weeks, 60 mins/week) significantly reduces body weight and BMI in adults with obesity, with effects observed across diverse ethnic and socioeconomic groups.

If you have obesity and are referred to a structured 12-week digital weight management program by your doctor, you can expect to lose an average of 3-4 kg (about 4% of body weight) if you complete the program. The program includes weekly 1-hour online sessions with a physiotherapist, combining exercise and nutrition education. It works for people of all ethnicities and income levels, but you need internet access and a device. The key to success is attending at least 75% of the sessions.

Full-time holistic sports nutrition support utilizing behavior-change techniques and supplemental protein significantly improves within-day protein distribution in provincial academy rugby players, increasing intake at multiple feeding occasions toward recommended thresholds.

If you are an athlete trying to optimize your protein intake, simply buying protein powder isn't enough. You need a structured support system. This study shows that combining education, regular check-ins with a nutritionist, and the availability of supplements helps athletes actually distribute their protein evenly across meals (e.g., breakfast, snacks, post-workout). This behavioral approach successfully shifted intake patterns, even if it didn't immediately change body composition in this short timeframe.

Behavioral support and exercise significantly modify weight loss outcomes, with behavioral support being particularly impactful at 6 months and exercise becoming more impactful at 12 months.

Don't rely on diet alone. Add structured behavioral support (like counseling or group meetings) early on, and incorporate regular exercise. These factors become increasingly important for maintaining weight loss after the first 6 months.

Commercial weight-loss programs Weight Watchers and Jenny Craig produce statistically significant and clinically relevant greater weight loss compared to control or behavioral counseling interventions at 12 months.

If you are overweight or obese, joining a high-intensity commercial program like Weight Watchers or Jenny Craig is a clinically supported strategy for losing weight. These programs provide structure, accountability, and social support that lead to better results than trying to lose weight alone or with basic education. Expect to lose at least 2.6% more body weight with Weight Watchers and 4.9% more with Jenny Craig compared to no program after one year. While they cost money, they may be cost-effective compared to other treatments.

Male-only weight loss interventions are effective at producing clinically significant weight loss (mean reduction >5%) when they include specific structural components: younger participant age, high contact frequency (>2.7 times/month), face-to-face group delivery, and prescribed energy restriction.

If you are a man looking to lose weight, look for programs specifically designed for men. The most effective ones involve meeting with a group in person more than twice a month and include a clear plan for reducing your calorie intake. These structural elements seem to help men stick with the program and lose a significant amount of weight.

A 12-week telenutrition intervention consisting of weekly registered dietitian support via video and phone, combined with a moderate caloric deficit, significantly increases the proportion of middle-aged and older men with cardiovascular risk factors who achieve clinically significant weight loss (≥5% body weight) compared to enhanced usual care alone.

If you are a man over 40 with excess weight and heart disease risks, you can lose significant weight (over 5% of your body) by following a moderate calorie-reduced diet and getting weekly support from a dietitian via phone or video. You don't necessarily need expensive in-person visits; consistent check-ins and tracking your weight and food intake are key. This approach works well even if you live in a rural area, provided you have internet access.

Energy restriction combined with behavioral modification and exercise (LED) is more effective for weight loss than low-fat, low-carbohydrate, or Mediterranean diets.

For significant weight loss, combine a moderate calorie deficit (approx. 1000-1200 kcal/day) with behavioral strategies (like self-monitoring) and regular exercise. This structured approach was found to be more effective than following specific diets like Low-Fat or Mediterranean diets alone.

Higher frequency of self-weighing via the mobile application is associated with greater weight loss in users of the MetaWell program.

If you use a digital weight loss program, weigh yourself daily using a connected scale. This study found that people who weighed themselves more frequently lost significantly more weight (8.6 kg vs 2.2 kg at 120 days for high vs low users). Make daily weighing a non-negotiable part of your routine, as it is a strong predictor of success.

Engagement with a digital weight management platform (coaching, app use, weight tracking) significantly enhances weight loss outcomes in individuals using GLP-1 or GLP-1/GIP receptor agonists compared to pharmacotherapy alone.

If you are using GLP-1 or GLP-1/GIP medications for weight loss, actively engaging with your digital health platform (attending coaching, using the app, tracking weight) leads to significantly better results than just taking the medication. Aim to participate in coaching sessions, log your weight regularly, and use the app's educational features to maximize your weight loss.

Personalized Nutrition Therapy (PNT) combined with Continuous Glucose Monitoring (CGM) produces significant weight loss and fat mass reduction in overweight/obese individuals with prediabetes, even without explicit weight loss counseling or caloric restriction mandates.

If you have prediabetes and are overweight, try using a Continuous Glucose Monitor (CGM) not just for data, but as a feedback tool. Work with a nutritionist to personalize your diet based on your glucose responses to specific foods, rather than following a generic 'low calorie' or 'low carb' diet. Focus on keeping glucose under 140 mg/dL after meals. This approach can lead to significant weight loss and fat reduction without the stress of strict calorie counting or feeling deprived.

Group-based obesity treatment yields significantly greater short-term weight loss compared to individual treatment, even when participants prefer individual care.

If you are struggling with weight loss, consider joining a group program rather than doing it alone. The social support and accountability in a group setting can lead to better results, even if you initially prefer individual attention. Stick to the program for at least 20 weeks to see significant benefits.

Group treatment combined with regular exercise yields the greatest short-term weight loss compared to other intervention combinations.

For the best weight loss results, combine group therapy with regular moderate-intensity exercise. This approach leads to significantly greater weight loss than any other combination tested. Commit to weekly group sessions and at least 30 minutes of exercise most days of the week.

Short-term provision of Healthy Ketogenic Diet Ready-To-Eat (HKD-RTE) meals enhances initial weight loss and adherence compared to HKD counseling alone, leading to sustained greater weight reduction at 6 months despite the RTE intervention ending after one month.

If you struggle with the time and effort of preparing a ketogenic diet, try using ready-to-eat meals that fit your macros for the first month. This study suggests that this short-term convenience can help you establish better habits and lose more weight in the long run (6 months) compared to just getting advice. Focus on getting the first month right with convenient, pre-made meals to build momentum.

Adherence to Healthy Ketogenic Diet Ready-To-Eat (HKD-RTE) meals is positively associated with greater weight loss, with each 1% increase in compliance linked to additional weight loss over 3 months.

Your weight loss is directly tied to how consistently you follow the meal plan. Even small improvements in your compliance (like eating your pre-made meals more often) can lead to extra weight loss. Don't aim for perfection; aim for consistency, as every bit of compliance counts.

Combining High-Intensity Interval Training (HIIT) with Resistance Training (RT) increases lean muscle mass and reduces visceral fat more effectively than Moderate-Intensity Continuous Training (MICT) alone in postmenopausal women.

If you are a postmenopausal woman looking to lose visceral fat and build muscle, combine short, intense cardio intervals with resistance training 3 times a week instead of just doing steady-state cardio.

Healthcare professionals should routinely advise obese patients to lose weight through a combination of low-calorie diet and increased physical activity.

Ask your doctor for advice on weight management. Professional guidance increases your chances of successfully attempting to lose weight.

Altered lifestyle interventions, specifically increased exercise and improved dietary habits, are more effective than pharmacological treatments for improving insulin sensitivity in patients with Nonalcoholic Steatohepatitis (NASH).

For individuals with fatty liver disease or NASH, focusing on lifestyle modifications—specifically increasing physical activity and improving dietary quality—is a primary strategy to improve insulin sensitivity. This approach is suggested to be potentially more effective than pharmacological attempts to correct insulin sensitivity alone. Patients should prioritize these behavioral changes as a core part of their management plan.

Lifestyle modification, specifically education, self-empowerment, and weight management, is the prioritized first-line intervention for the prevention and management of excess weight in women with PCOS.

Start with education and self-empowerment. Focus on managing weight through lifestyle changes as your primary tool. This is the recommended first step before considering medications.

Successful long-term weight loss maintenance is associated with higher initial weight loss, reaching a self-determined goal weight, maintaining a physically active lifestyle, and adhering to a regular meal rhythm including breakfast.

To maintain weight loss, aim for a significant initial drop, set and reach your own realistic weight goal, stay physically active, eat regular meals (especially breakfast), and monitor your intake. Avoid rigid 'all or nothing' dieting; instead, practice flexible control.