Browse the evidence

High ultra-processed food intake is associated with significantly higher BMI in young active adults when controlling for recreational physical activity levels.

Even if you exercise regularly, a diet high in ultra-processed foods may still lead to a higher BMI. Focus on reducing UPF to manage body weight effectively, rather than relying solely on exercise.

Intragastric balloons (IGBs) and oral superabsorbent hydrogels (OSH) provide moderate weight loss (10-15% TBWL for IGBs, ~10% for OSH) by physically occupying stomach volume and triggering satiety signals, serving as minimally invasive alternatives for patients who are not surgical candidates.

If you are not a candidate for surgery or drugs, or want a temporary, non-surgical option, intragastric balloons or hydrogels can help. Balloons are placed in the stomach for 6-12 months to take up space and make you feel full, leading to 10-15% weight loss. Hydrogels are swallowed before meals and expand to trigger satiety. These are less effective than surgery or GLP-1 drugs long-term but offer a middle ground for those avoiding needles or surgery.

Moderate (~10%) weight loss improves systemic cardiometabolic risk factors (plasma insulin and arterial stiffness) similarly in both childhood-onset (CO) and adult-onset obesity (AO) populations.

Losing about 10% of your body weight through diet and exercise significantly improves your blood vessel health (arterial stiffness) and insulin sensitivity, regardless of whether you became obese as a child or as an adult. This is a robust benefit of weight loss that applies to everyone with obesity.

Commonly consumed South Indian breakfast meals are high in available carbohydrates (ranging from 49.6% to 71.8% on a dry basis), which contributes significantly to daily energy intake and potential weight gain if consumed in excess.

If you eat South Indian breakfasts like dosa, idly, or vada, know that they are high in carbohydrates. To manage your weight, be mindful of portion sizes and balance these meals with lower-carb options later in the day, as excess carbohydrates contribute to weight gain.

Metabolic adaptation (energy expenditure below expected levels) and appetite adaptation (increased energy intake) are coregulated and inseparable factors in weight regain.

Don't try to fix weight maintenance by only focusing on diet or only on exercise. Your body's hunger signals and energy burn are linked. Effective long-term strategies need to address both sides of the energy balance equation simultaneously.

Lifestyle modifications (diet, exercise, behavioral therapy) are foundational but have limited efficacy for severe obesity when used alone.

Lifestyle changes (diet, exercise, counseling) are the foundation of obesity treatment. However, for severe obesity (BMI ≥35), they are often not enough on their own. Combine them with medical or surgical options for best results.

A 5-10% weight loss in adults is often sufficient to obtain substantial health benefits from decreasing obesity-related comorbidities, challenging the goal of maximum weight loss in the shortest time.

You do not need to lose a massive amount of weight to see major health improvements. Losing just 5-10% of your body weight can significantly reduce obesity-related health risks. Focus on achieving this sustainable target rather than aiming for rapid, maximum weight loss.

Vegetarian diets may enhance endurance performance (VO2 max and time to exhaustion) compared to omnivorous diets, likely due to higher carbohydrate availability.

If your primary goal is endurance, a vegan or vegetarian diet may offer a slight advantage in VO2 max and time to exhaustion compared to an omnivorous diet, potentially due to higher carbohydrate intake.

A low-carbohydrate diet (20-30% carbohydrates) produces significantly greater short-term weight loss (1 month) compared to balanced dietary guidance or pharmacotherapy (semaglutide/metformin) in individuals with overweight or obesity, but this advantage disappears by 3 months.

If you choose a low-carb diet, expect faster results in the first month, but do not assume it will keep working better than other diets after 3 months. The initial advantage likely comes from reduced calorie intake due to diet simplicity, not magic. For long-term success, focus on adherence and sustainable habits rather than just macronutrient ratios.

Higher daily plain water intake is associated with a significantly lower risk of all-cause, cerebrovascular, and cancer mortality in patients with NAFLD or MASLD, with a non-linear dose-response relationship.

If you have fatty liver disease (NAFLD/MASLD), aim to increase your daily plain water intake. The study suggests that consuming around 2.8 liters (approx. 95 oz) of plain water per day is associated with a significantly lower risk of death from all causes, heart issues, and cancer compared to drinking less than 0.15 liters. If you currently drink sugary or artificial beverages, try replacing them with plain water; even small swaps (100mL) can reduce mortality risk. Always consult your doctor before making major changes, especially if you have fluid restrictions.

Short-term increases in energy intake and body weight observed in ultra-processed food (UPF) feeding trials are primarily mediated by higher energy density rather than the processing status itself, and these effects attenuate over time.

Do not demonize ultra-processed foods (UPF) based solely on their processing status. The observed weight gain in short-term studies is largely driven by high energy density, which tends to decrease as the body adapts. If you choose to eat UPF, ensure they are matched for energy density and nutrient quality with less processed options, as no inherent adverse effect on energy intake was found in controlled trials using conservative substitutions.

Caloric restriction through structured dietary interventions improves functional capacity and quality of life in patients with HFpEF.

For HFpEF patients, structured caloric restriction programs that provide all meals can lead to significant weight loss and improved heart function. This approach is supported by guidelines and can be a viable alternative or adjunct to medication.

Energy intake goals for obesity treatment should be personalized, but general guidance based on sex is currently the standard in evidence-based guidelines.

While your calorie needs are unique, most official guidelines give general energy targets based on your sex, not your exact weight. This is the current standard in evidence-based recommendations for obesity treatment.

Sirona, a gastro-retentive dual-network polymer hydrogel, promotes weight loss and reduces dietary intake in adults with obesity (BMI 30-40 kg/m2) through mechanical gastric retention, demonstrating a large effect size compared to placebo in a 12-week pilot trial.

Sirona is a non-drug weight loss option for people with obesity (BMI 30-40). It works by swelling in the stomach to help you feel full, leading to reduced food intake and weight loss. In a short trial, it helped people lose about 4% of their body weight over 12 weeks, which is a significant amount. Side effects like nausea are common at first but are usually mild and go away. It requires taking pills daily with water on an empty stomach, along with basic healthy eating and exercise advice.

68.9% of plastic surgeons believe GLP-1 agonists are effective for weight loss.

A large majority of plastic surgeons recognize the weight loss effectiveness of GLP-1 agonists.

69.2% of powerlifters reported intraexercise nutrition strategies, primarily ingesting more carbohydrate rich foods.

Encourage powerlifters to consume carbohydrates during training to enhance performance.

Professional bodybuilders (PROs) reported significantly more kcal/day at the start of preparation and weight at the middle than amateur bodybuilders (AMAs).

Practitioners should consider the higher caloric needs of professional bodybuilders during precontest preparation.

Hypertension is associated with urban living, older age, insufficient fruit and vegetable intake, and low physical activity.

Public health initiatives should address these risk factors to manage hypertension.

Diabetes is associated with urban residence, older age, low fruit and vegetable consumption, high salt intake, and low physical activity.

Strategies to reduce diabetes risk should focus on dietary improvements and physical activity.

68% of participants showed good knowledge and attitudes about protein supplement use.

This indicates a need for continued education and support for protein supplement use among gym users.

67.2% of respondents had used ergogenic supplements, primarily whey protein for muscle enhancement.

Fitness professionals should be aware of the high prevalence of supplement use among gym members and the need for guidance.

Exercise experience of 7—12 months and >1 year are significantly associated with supplement consumption (OR = 5.4 and OR = 5.091, respectively).

Individuals with more exercise experience may be more inclined to use supplements, suggesting a need for informed guidance.

Enablers of medication adherence include patient education, family support, effective patient-provider communication, and structured diabetes education programmes.

Enhancing these enablers may lead to better adherence outcomes.

Individuals with diagnosed T2DM reported higher HEI component scores for added sugar, indicating lower sugar intake, but lower scores for sodium and refined grains, indicating higher intake of these components, compared to those without diagnoses.

Dietary management for T2DM should address both sugar intake and the high consumption of sodium and refined grains.