Browse the evidence

Higher weekly consumption of fast food meals is positively associated with higher body mass index (BMI) in adult women, independent of demographic factors.

For women, eating fast food more than once a week is linked to higher body weight. This link is strongest for low-income women. To manage weight, reducing fast food frequency may help lower overall calorie and fat intake.

Intermittent fasting (IF) and time-restricted feeding (TRF) reduce oxidative stress and inflammation in Type 2 Diabetes by activating AMPK and SIRT3, which promotes autophagy and mitochondrial biogenesis.

Consider time-restricted feeding by limiting your eating window to 8-10 hours per day. If using intermittent fasting, restrict energy intake by 60% on 2-3 days a week. Monitor blood glucose closely, especially if taking diabetes medication, to avoid hypoglycemia.

High intake of fat-rich foods and sedentary lifestyle are primary drivers of obesity in the Eastern Mediterranean Region, driven by a nutrition transition toward Westernized diets.

To manage weight in this region, prioritize reducing total fat and calorie intake and increasing physical activity. Do not assume local traditional foods are automatically healthier than Western options; evaluate them by their nutritional content (fat, salt, calories).

Regular consumption of fruit and vegetables is associated with a decreased risk of obesity in adults and children in the EMR.

Increase your intake of fruits and vegetables. Studies in this region show that higher consumption is linked to lower obesity rates.

Skipping breakfast is associated with higher obesity rates among women in the EMR.

Consider eating breakfast regularly. Skipping it is linked to higher obesity rates in women in this region.

Moderate energy restriction and weight loss can reverse some immune impairments associated with obesity, such as reduced lymphocyte proliferation and NK cell activity.

Losing weight through moderate caloric restriction can help reverse some of the immune system weaknesses associated with obesity. However, the process might cause temporary fluctuations in certain immune markers. Focus on sustainable, moderate weight loss rather than extreme diets to support long-term immune health.

Breaking up prolonged sitting time with frequent, short breaks is associated with more favorable metabolic profiles and blood glucose control compared to continuous sitting.

Set a timer to stand up and move for 1-2 minutes every hour. This simple act improves blood glucose control and metabolic health more than sitting continuously, even if you exercise later.

Reducing waist circumference through diet and exercise improves cardiometabolic risk factors, but the reduction in WC itself may not be the direct cause of the benefit; rather, it reflects broader metabolic improvements.

Exercise and diet reduce waist size and improve health markers like blood pressure and sugar. However, focus on the overall health benefits rather than just the waist measurement, as the two are linked but not strictly causally linked in all cases.

Reallocating time from moderate-to-vigorous physical activity (MVPA) to sedentary behavior or light physical activity (LPA) significantly increases BMI z-scores in children, whereas reallocating time to MVPA yields only modest decreases in BMI z-scores.

For children, maintaining moderate-to-vigorous physical activity (MVPA) is far more critical for weight management than simply reducing sitting time. Losing 30 minutes of MVPA has a much larger negative impact on BMI than the positive impact of gaining 30 minutes of light activity or reducing sitting. Prioritize high-intensity movement over passive rest.

The health impact of reallocating time from MVPA is greater in obese children (zBMI > 2) than in the general population, suggesting MVPA interventions are more beneficial for this subgroup.

If a child is obese, increasing MVPA is even more critical for improving BMI outcomes than for non-obese peers. The penalty for losing MVPA time is steeper in obese children, making MVPA maintenance a key focus for obesity prevention programs.

Short-chain fatty acids (SCFAs), particularly butyrate, produced by gut bacteria (e.g., Faecalibacterium, Butyricimonas) promote skeletal muscle mitochondrial biogenesis, insulin sensitivity, and prevent muscle protein catabolism.

Focus on eating prebiotic fibers (like those in onions, garlic, bananas, oats) to feed the bacteria that make butyrate. This supports your muscles' energy factories (mitochondria) and helps your body handle insulin better.

PPARβ/δ activation improves both lipid profiles and insulin sensitivity by promoting fatty acid oxidation, fiber type switching in muscle, and energy expenditure.

PPARβ/δ drugs are in development and show promise for treating both high lipids and insulin resistance by increasing energy use and improving muscle function. They are not yet available for clinical use.

Active travel (walking or cycling for transport) provides modest health benefits, including reduced risks of type 2 diabetes, hypertension, and cardiovascular mortality, but robust evidence for reducing obesity in adults is lacking.

Incorporate walking or cycling into your daily commute where possible. While this may not directly lead to significant weight loss in adults, it offers measurable benefits for heart health and diabetes prevention. Aim for at least 30 minutes of active travel per day to see reduced risks for chronic diseases.

Cycling to school is associated with improved cardio-respiratory fitness in children, but not necessarily with reduced body fat or obesity.

Encourage your children to cycle or walk to school if safe. It will significantly boost their cardiovascular fitness. However, do not expect this alone to solve obesity issues; diet and other physical activities remain crucial for weight management.

Reallocating time from sedentary behavior to moderate-to-vigorous physical activity (MVPA) is associated with improvements in cardiometabolic biomarkers among adults, though evidence is lacking for children, adolescents, and older adults.

For adults, replacing sedentary time with physical activity (especially MVPA) is associated with improved cardiometabolic biomarkers. However, current evidence is insufficient to confirm these benefits for children, adolescents, and older adults.

Prolonged physical inactivity during lockdowns causes adverse metabolic and structural health changes, including insulin resistance, muscle atrophy, bone loss, and increased cardiovascular risk.

You must move to avoid health deterioration. If you cannot go outside, do indoor exercises like bodyweight squats, pushups, or stair climbing. Use resistance bands if available. Aim for moderate intensity for at least 150 minutes per week.

Breaks in sedentary behavior are associated with improved obesity metrics (BMI and waist circumference), independent of total sedentary time.

Frequent breaks in sitting are associated with lower BMI and waist circumference. Aim for more breaks throughout the day.

Visceral fat levels are significantly higher in obese individuals and are inversely correlated with the frequency of date consumption, suggesting that whole fruit consumption (dates) may promote satiety and reduce energy intake at subsequent meals.

Including dates in your diet as a snack may help control your overall calorie intake by promoting satiety. This can be particularly beneficial for managing visceral fat levels.

University students who frequently consume fried food (more than three times per week) are at higher risk for overweight and obesity due to the high energy density and fat content of such foods.

If you are a university student, be aware that eating fried food more than three times a week is a significant risk factor for gaining excess weight. The paper links this habit directly to 'energy dense and high fat ingredients.' To manage your weight, reducing the frequency of fried food consumption is a key behavioral change, especially for male students who showed higher rates of overweight/obesity in this study.

A pro-inflammatory diet is associated with higher risk of obesity and increased body mass index (BMI).

To manage weight, choose foods that are both anti-inflammatory and nutrient-dense. Avoid ultra-processed foods which are often high in calories and inflammatory. Focus on whole fruits, vegetables, and lean proteins.

Reducing exposure to larger-sized food portions, packages, and tableware could reduce average daily energy intake by 144-228 kcal (8.5-13.5%) in UK children and adults if sustained across the whole diet.

If you want to eat less without counting calories, buy smaller packages and use smaller plates. This simple change can save you over 100 calories a day on average.

Increased physical activity, specifically bodyweight training, during lockdown was associated with a reduced perception of weight gain.

Incorporate bodyweight training into your routine, even during lockdown. Increasing the frequency of such training (up to 5+ days/week for some) was associated with less perceived weight gain, helping to counteract the metabolic effects of reduced mobility.

Supplementing with ketone bodies (via medium-chain triglycerides or ketogenic diets) improves cognitive performance in Alzheimer's disease patients, particularly those who are APOE4-negative.

For Alzheimer's patients, especially those not carrying the APOE4 gene, introducing ketone bodies through MCT oil or a strict ketogenic diet may improve cognitive function by providing an alternative energy source for the brain. This works by bypassing glucose metabolism defects. Consult a doctor before starting, as effects vary by genetics.

Fucoxanthin supplementation induces uncoupling protein 1 (UCP1) expression in white adipose tissue, stimulating adaptive thermogenesis and increasing resting energy expenditure to promote weight loss.

To leverage fucoxanthin for weight loss, aim for a daily dose of 4-8 mg, potentially sourced from brown seaweed extracts. This intervention works by increasing your resting energy expenditure through thermogenesis, meaning you burn more calories at rest. While not a magic bullet, it supports weight loss efforts by enhancing metabolic rate.