Browse the evidence

Very-low-calorie diets (VLCD) combined with behavior modification and active follow-up yield the highest median success rate (38%) among specific regimen combinations.

If you choose a Very-Low-Calorie Diet (300-600 kcal/day), you significantly increase your chances of long-term success (up to 38%) ONLY if you also engage in behavior modification and receive active, regular follow-up from a clinic. This intensive approach was the most effective combination found, though data was limited.

Interventions specifically targeting Sedentary Behavior (SB) reduction, without necessarily focusing on increasing Physical Activity, result in the greatest reduction in sedentary time (approx. 42 min/day), although evidence quality is low due to limited study numbers.

If your goal is strictly to sit less, interventions that focus ONLY on reducing sitting time (without necessarily adding exercise or diet changes) are the most effective, cutting sitting by about 42 minutes a day. However, there is very little research on this, so it is less proven than broader lifestyle changes.

Postoperative monitoring of Vitamin B12, Iron, and Folate is critical because bariatric surgery (especially RYGB and BPD/DS) impairs absorption, leading to high rates of anemia and neurological damage if untreated.

After surgery, you are at high risk for Iron and B12 deficiency. Get your blood checked at 3, 6, and 12 months, then yearly. Do not wait for symptoms like fatigue or numbness, as nerve damage from B12 deficiency can be permanent. Take your prescribed supplements consistently.

Consumption of sweet potatoes (Ipomoea batatas) as a staple carbohydrate provides significant antioxidant benefits, including high levels of beta-carotene, vitamin C, and specific polyphenols, which may reduce oxidative stress and inflammation.

Include sweet potatoes, especially the Satsuma Imo variety, in your diet. They are low-GI, rich in antioxidants like beta-carotene and anthocyanins, and provide essential vitamins. They are a nutrient-dense alternative to refined grains.

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.

Weight loss improves OSA severity (AHI), but the benefit is non-linear, with diminishing returns after modest weight loss (approx. 8-10% or 10kg).

Losing weight helps your sleep apnea, but you don't need to lose a massive amount to see significant improvement. Most of the benefit comes from the first 10% of body weight lost. Focus on achieving modest weight loss first, as further loss may not significantly improve your apnea severity.

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.

In overweight or obese adults, consuming non-sugar sweeteners (NSS) leads to a small but statistically significant reduction in body weight compared to consuming sugar or placebo, whereas no significant weight change occurs in normal-weight adults.

If you are overweight or obese, switching from sugar-sweetened beverages to those with non-sugar sweeteners can help you lose a small amount of weight (approx. 2 kg) over several months compared to drinking sugary versions. This benefit is not seen in people who are already normal weight. The key is consistency and staying within safe daily intake limits.

The health benefits of running are dose-dependent, with longer training durations yielding larger improvements in body mass and VO2max, although weekly duration (hours per week) showed a counterintuitive negative association with VO2max gains.

To maximize your cardiovascular fitness (VO2max) and weight loss, focus on how long you have been running consistently (total weeks) rather than trying to run many hours every single week. The study suggests that spreading your training out over a longer period (e.g., 20+ weeks) is more effective than high weekly volumes. Consistency over time is key.

Engaging in muscle-strengthening activities (e.g., resistance training) for 30-60 minutes per week is associated with a 10-20% lower risk of all-cause mortality, cardiovascular disease, and total cancer compared to no muscle-strengthening activity.

To lower your risk of death and major diseases, aim for 30-60 minutes of muscle-strengthening activities (like lifting weights or bodyweight exercises) per week. You don't need to do it all at once; breaking it into 2-3 sessions is effective. This benefit exists even if you already do aerobic exercise like walking or running.

Combined muscle-strengthening and aerobic activities provide greater reductions in all-cause, cardiovascular, and total cancer mortality than either activity alone or neither.

For the best protection against death and major diseases, combine muscle-strengthening exercises with aerobic exercise. This combination offers significantly greater benefits (40% lower all-cause mortality) than doing either one alone.

Regular consumption of kefir provides bioactive peptides, essential amino acids, and vitamins that support immune function, metabolic regulation, and cognitive recovery.

Incorporate kefir into your diet to access bioactive peptides and amino acids that support immune health and metabolic balance. It is a nutrient-dense fermented food that may aid in recovery and homeostasis.

Medium-term (7-23 weeks) and long-term (≥24 weeks) resistance exercise training significantly reduces systolic and diastolic blood pressure in adults, with greater magnitude of benefit observed in older adults and those with elevated cardiometabolic risk.

To lower blood pressure, engage in resistance training 2-3 times per week for at least 7 weeks. You do not need expensive equipment; bodyweight, bands, or machines all work. If you are older or have high blood pressure, the benefits are even more pronounced, making it a highly effective non-pharmacological strategy.

Medium-term resistance exercise training (7-23 weeks) significantly reduces fasted insulin and insulin resistance (HOMA-IR) in adults, whereas short-term and long-term effects are less consistent or non-significant.

If your goal is to improve insulin sensitivity, aim for 7-23 weeks of consistent resistance training (2-3 times per week). This duration window appears optimal for reducing fasting insulin and HOMA-IR scores.

Resistance exercise training significantly improves aerobic capacity (VO2max) across short, medium, and long-term durations, with the largest absolute improvement seen in short-term interventions.

Incorporate resistance training into your routine to boost your aerobic capacity (VO2max). You will see improvements regardless of whether you train for 6 weeks or 6 months, with the biggest initial gains in the first 6 weeks.

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.

Subgroup analyses suggest weak trends where financial incentives might be more effective if they exceed 1.2% of personal disposable income, reward behavior change rather than just weight, are based on group performance, and are delivered by non-psychologists.

If using financial incentives, consider making them substantial (>1.2% of income), tied to behaviors (attendance, diet logs) rather than just weight, delivered in groups, and by non-clinical staff. However, these are only weak trends and not guaranteed to work.

Time-restricted feeding (16-hour daily fasting window) produces significant short-term weight loss and improves walking speed in overweight, sedentary older adults (≥65 years).

Try eating all your meals within an 8-hour window each day, leaving 16 hours for fasting. Start by gradually extending your fasting time over the first week. Focus on consuming enough protein and nutrients during your eating window. This approach may help with weight loss and mobility in older adults, but consult your doctor first, especially if you have diabetes or other health conditions.

Consumption of two kiwifruits one hour before bedtime for four weeks significantly improves total sleep duration, sleep efficiency, and reduces wake after sleep onset in individuals with self-reported sleep disturbance.

Eat two kiwifruits one hour before bed every night for at least four weeks. This simple habit has been shown to increase total sleep time by nearly 40 minutes and improve sleep efficiency in people with sleep issues. The fruit provides serotonin, folate, and antioxidants that support sleep regulation.

Changes in the local built food environment (e.g., supermarket availability) have inconsistent and limited effects on diet quality and adiposity.

Building new supermarkets or grocery stores in 'food deserts' is not a guaranteed solution to obesity or poor diet. Focus on pricing strategies and marketing campaigns instead, as these have stronger evidence.

Higher nut consumption is associated with a lower risk of coronary heart disease (CHD) events and stroke mortality, but there is no significant association with total stroke incidence.

Eating nuts may help you survive a stroke if one occurs, as nut consumption was linked to lower stroke mortality. However, it does not appear to prevent strokes from happening in the first place, as the risk of total stroke incidence was not significantly reduced.

Muscle-derived musclin (encoded by Ostn) is required for full endurance training adaptation, as its absence impairs training-induced improvements in running performance and mitochondrial activity.

Current evidence for musclin's role in training adaptation comes from short-term mouse studies. While it appears important for performance gains in mice, there is no human data yet. Do not seek out musclin-based interventions for training enhancement until human trials are available.

Focusing on caloric quantity rather than macronutrient quality (specifically rapidly absorbable carbohydrates) misdirects public health efforts and exacerbates obesity by ignoring metabolic and hormonal drivers.

Stop counting calories and start looking at food quality. Prioritize whole, minimally processed foods and avoid rapidly absorbable carbohydrates like sugar and refined starches. These foods drive hormonal changes that increase hunger and fat storage, making weight loss difficult regardless of portion size. Focus on eating foods that support metabolic health rather than trying to force weight loss through calorie restriction alone.

High-fat foods (nuts, olive oil, dairy) are protective against obesity and metabolic dysfunction, while low-fat, high-carbohydrate foods are detrimental.

Include healthy fats in your diet, such as nuts, olive oil, and full-fat dairy. Avoid low-fat products, as they often contain added sugars and refined starches that harm metabolic health. Focus on whole, minimally processed foods rather than avoiding fat.