Browse the evidence

Consuming protein immediately before resistance training may increase lower body (leg press) strength gains more than consuming it immediately after.

If you are focusing on leg strength, try eating your protein 15 minutes before your workout. This might give you a slight edge in strength gains compared to drinking it after, possibly because it provides fuel for your legs. However, this finding is based on very limited data, so don't stress if you can't make it work.

Short-term use of betaine may be worth considering for athletes seeking improved body composition.

Athletes may consider short-term betaine supplementation for body composition goals.

Intensive lifestyle interventions, specifically achieving significant weight loss (≥10-15 kg or ≥10% body weight), can induce Type 2 Diabetes (T2DM) remission in overweight or obese patients by correcting insulin resistance and restoring beta-cell function.

If you have Type 2 Diabetes and are overweight, losing a significant amount of weight (at least 10-15 kg) through a structured diet and exercise program can potentially put your diabetes into remission. This means your blood sugar levels may return to normal without medication. However, this requires a strong commitment to maintaining that weight loss, as the condition can return if weight is regained. Consult a doctor to see if you are a candidate, especially if your diabetes was recently diagnosed.

Caloric balance, rather than macronutrient composition, is the primary determinant of weight loss; all popular diets result in weight loss when caloric intake is reduced.

To lose weight, you must consume fewer calories than you burn. The specific type of diet (low-carb, low-fat, or balanced) matters less than the total calorie reduction. Aim for a daily intake of approximately 1400-1500 calories. While you may lose water weight quickly on low-carb diets, long-term fat loss depends on maintaining a caloric deficit. Focus on sustainable habits rather than rapid, dramatic results.

Obese adults with obesity hypoventilation syndrome (OHS) should undergo weight-loss interventions targeting a sustained loss of 25-30% of body weight to achieve resolution of the syndrome, with bariatric surgery being the most effective method for achieving this threshold.

If you have Obesity Hypoventilation Syndrome, standard weight loss may not be enough. You need to aim for losing 25-30% of your body weight to potentially cure the condition. Because this is a large amount, you should discuss bariatric surgery with your doctor if you are a candidate, as it is the most likely way to achieve this specific threshold and resolve the breathing failure.

Reducing total dietary fat intake to less than 30% of energy leads to a small but consistent reduction in body weight, BMI, and waist circumference in adults not intentionally trying to lose weight.

If you reduce your total fat intake to 30% or less of your daily calories, you can expect a small but real reduction in body weight (about 1.5 kg) and waist size over time, even if you aren't actively trying to lose weight. This effect is consistent in adults and children, though the magnitude is modest. The key is consistency over months or years, not short-term drastic cuts.

The magnitude of weight loss from reducing fat intake is dose-dependent: greater reductions in fat percentage lead to greater weight loss.

If you want to lose weight by cutting fat, you need to make a substantial cut (more than 5% of your total calories from fat) to see a noticeable difference. Small tweaks to fat intake may not result in weight change. The bigger the cut, the more weight you are likely to lose.

Providing individualized Resting Energy Expenditure (REE) and Respiratory Quotient (RQ) data from indirect calorimetry during a weight management program is hypothesized to improve weight loss outcomes compared to standard care using predictive equations.

This paper describes a trial, not a finished result. However, the proposed method suggests that using a metabolic test (indirect calorimetry) to determine your exact resting energy needs, rather than using a standard formula, might help tailor your diet more effectively. The goal is to create a personalized energy deficit (up to 30% below your total burn) to improve weight loss success.

Moderate-intensity physical activity between 150 and 250 minutes per week prevents weight gain greater than 3% in most adults.

To stop gaining more than 3% of your body weight, aim for 150 to 250 minutes of moderate-intensity activity each week. This equals about 30 minutes a day, five days a week. You don't need to do it all at once; breaking it into smaller chunks works.

Physical activity increases weight loss when combined with moderate diet restriction, but adds no benefit when combined with severe diet restriction.

If you are cutting calories moderately (500-700 kcal deficit), adding exercise will help you lose more weight than dieting alone. However, if you are on a very strict, severe diet, adding exercise won't give you extra weight loss benefits because your body adapts metabolically. Stick to moderate restriction if you want to maximize the benefit of exercise.

A multi-component school-based physical activity intervention (increasing PE lessons, adding activity breaks, and homework) significantly reduces adiposity and improves aerobic fitness in primary school children.

To improve fitness and reduce body fat in children, schools should implement a structured physical activity program that includes extra physical education lessons, daily short activity breaks during academic classes, and daily physical activity homework. This approach was shown to be effective over a school year.

A multi-component school-based physical activity intervention significantly improves cardiovascular risk scores in primary school children, regardless of their baseline body mass index.

Implementing a structured physical activity program in schools can improve cardiovascular health markers in children, even those who are not overweight.

A multi-component school-based physical activity intervention significantly increases aerobic fitness and moderate-to-vigorous physical activity in primary school children.

To improve aerobic fitness and increase daily physical activity in children, schools should implement a structured physical activity program that includes extra physical education lessons, daily short activity breaks during academic classes, and daily physical activity homework.

Unhealthy lifestyle factors, specifically high-calorie diets, saturated fats, refined carbohydrates, and sugar-sweetened beverages, are primary drivers of NAFLD development and progression.

To manage or prevent NAFLD, prioritize reducing overall calorie intake and eliminating sugar-sweetened beverages and refined carbohydrates. These dietary changes address the root metabolic drivers of liver fat accumulation.

Lifestyle modification, specifically weight loss, dietary changes, and physical exercise, is the foundational treatment for adults with MASLD, alongside optimal management of comorbidities.

Focus on sustainable lifestyle changes: lose weight through a balanced diet and regular physical activity. Avoid alcohol. Manage other health conditions like diabetes and high blood pressure with your doctor.

Weight loss interventions (diet, multifocused weight loss, or bariatric surgery) reduce pain and disability in knee osteoarthritis, with bariatric surgery being the most effective pain-reducing intervention.

If you are overweight or obese, losing weight can significantly reduce knee pain and disability. Aim for a 5% weight loss through a combination of diet and exercise. Bariatric surgery is the most effective option for pain reduction if other methods fail.

Current literature does not support a beneficial effect of betaine on muscle strength and power in humans.

Athletes should be cautious about expecting strength and power improvements from betaine.

The sustainability of energy restriction and its implementation across different diseases remains challenging.

Practitioners should be aware of the challenges in implementing energy restriction sustainably.

A high-fat diet causes an increase in energy intake, fat mass, and liver adiposity in rats.

High-fat diets may lead to increased fat accumulation and energy intake in animal models.

Intermittent exercise markedly attenuates the effects of a high-fat diet.

Incorporating intermittent exercise may help mitigate the adverse effects of high-fat diets in animal models.

Metabolic surgery (bariatric surgery) is a highly effective treatment for T2DM remission in patients with BMI ≥ 32.5 kg/m2, offering higher remission rates and long-term benefits compared to conventional treatments.

If you have Type 2 Diabetes and a high BMI (32.5 or higher), and lifestyle changes haven't been enough, metabolic surgery might be an option. It can lead to long-term remission of diabetes for many people. Discuss with your doctor if you are a candidate, as it involves surgery and long-term monitoring.

Intensive lifestyle interventions focused on weight loss do not reduce cardiovascular morbidity or all-cause mortality in adults with type 2 diabetes and overweight or obesity.

If you have type 2 diabetes and are overweight, focusing intensely on losing weight through strict diet and exercise may not protect your heart or extend your life as much as previously thought. Prioritize sustainable health behaviors and mental well-being over the scale number, as the medical evidence for mortality benefits from weight loss in this specific group is lacking.

Bariatric surgery is an option for individuals with MASLD and obesity.

If you have obesity and MASLD, discuss bariatric surgery with your doctor as a potential option to improve your liver health.