Browse the evidence

Increased intake of total and insoluble fiber, as part of a plant-based diet, is negatively correlated with reductions in BMI, fat mass, and visceral fat volume.

Increase your intake of total and insoluble fiber by eating more whole grains, legumes, vegetables, and fruits. This is associated with greater reductions in body fat and visceral fat. Ensure you drink enough water to help your digestive system adjust to the higher fiber intake.

Short-term very-low-calorie ketogenic diets (<800 kcal/day) significantly reduce body mass index, android and gynoid fat mass, and insulin resistance without impairing nutritional state or causing negative changes in bone mineral content, hepatic, renal, or lipid profiles.

For obese individuals, a 3-week very-low-calorie ketogenic diet (under 800 kcal/day) is an effective and safe method for rapid fat loss and improving insulin sensitivity, provided it is done under medical supervision. It does not appear to harm bone, liver, or kidney health in the short term, contrary to common fears about high-protein/ketogenic diets.

A culturally tailored, multi-component behavioral intervention (diet, activity, motivational interviewing, social support) produces modest but statistically significant weight loss and maintenance in obese black women over 18 months.

For obese black women, a culturally sensitive program combining dietary changes, increased walking, and regular social support (like motivational interviewing) can help lose about 3 kg (6.6 lbs) over 18 months. While the weight loss is modest, it is statistically significant and better than no intervention. Key to success is maintaining some form of contact (like monthly calls) even if group attendance drops.

Achieving >10% long-term weight loss requires approximately 200-300 minutes per week of moderate-to-vigorous physical activity (MVPA) in bouts >10 minutes, combined with increased light physical activity (LPA).

To lose and keep off more than 10% of your body weight, aim for 200-300 minutes of moderate-to-vigorous activity (like brisk walking) per week. Crucially, do this in chunks of at least 10 minutes at a time. Don't neglect light activity (like casual walking or standing) throughout the day, as it also helps. Combine this with a reduced-calorie diet for best results.

A 12-month workplace-based lifestyle intervention combining diet, physical exercise, and cognitive behavioral training produces significant, sustained weight loss (approx. 6 kg) and reduced body fat in overweight female healthcare workers.

For overweight female healthcare workers, a structured 12-month program combining a moderate caloric deficit (1,000-1,200 kcal/day), weekly supervised exercise (strength and aerobic), and cognitive behavioral training conducted during work hours leads to significant, sustained weight loss (approx. 6 kg). The key is integrating the program into the workday to ensure compliance and leveraging social support within work teams.

A 10-week intervention combining a hypocaloric high-protein diet (40% carb, 30% protein, 30% fat) with progressive increases in daily physical activity (adding 4500 steps/day) significantly reduces body weight, fat mass, and reverses insulin resistance and metabolic syndrome in overweight premenopausal women.

To improve metabolic health and lose weight, focus on a sustainable caloric deficit with a higher protein intake (around 30% of calories) and gradually increase your daily step count by 1500 steps every two weeks until you are 4500 steps above your baseline. Do not rely on carnitine supplements, as they did not provide additional benefits in this study.

Integrating population health management (nonclinical staff outreach and monitoring) with an online weight management program produces significantly greater weight loss at 12 months compared to the online program alone or usual care in primary care patients with obesity and comorbidities.

If you have obesity and a condition like high blood pressure or diabetes, using a digital weight loss program is better than doing nothing, but adding human support (like regular check-ins from a health coach) makes it even more effective. You don't need to be a tech expert; the program provides guidance and staff will reach out if you stop using it. Expect modest weight loss (around 3-7 lbs) over a year, which is a small but meaningful health improvement.

Alternate-day fasting (ADF) produces statistically significant reductions in body weight, BMI, total cholesterol, LDL, triglycerides, fat mass, lean mass, systolic and diastolic blood pressure, and total calorie intake compared to control groups in adults.

Alternate-day fasting involves eating very little (about 25% of your normal calories) on one day, then eating normally on the next. This meta-analysis shows it effectively lowers weight, BMI, and bad cholesterol compared to doing nothing. It works by creating an overall calorie deficit without requiring you to restrict calories every single day, which might help some people stick with it longer than daily dieting.

A gender-sensitized lifestyle intervention leveraging sports fandom (Hockey FIT) significantly improves weight loss, physical activity, and dietary habits in overweight/obese middle-aged men compared to a wait-list control.

If you are a man who loves sports, look for community-based fitness programs that use your team's identity as a hook. This study shows that combining exercise, diet advice, and social support within a sports context leads to significant, sustained weight loss in men, often better than standard medical advice.

Time-restricted feeding (TRF) with an 8-hour eating window (16:8) produces moderate weight loss in individuals with overweight or obesity, with effects potentially exceeding 5% of initial body weight when combined with caloric restriction.

If you have excess weight, try eating all your meals within an 8-hour window each day (e.g., 12 PM to 8 PM). You do not need to count calories if you are not used to it, but you must stop eating after your chosen end time. If you want faster results, combine this with a modest calorie reduction. Expect moderate weight loss, potentially over 5% of your body weight if you also restrict calories.

Time-Restricted Eating (TRE) results in greater reductions in body weight, fat mass, and fat-free mass compared to Continuous Energy Restriction (CER).

If you choose to use Time-Restricted Eating, you may see slightly better weight loss than with standard calorie counting. However, be aware that this also leads to greater loss of fat-free mass (muscle), which may not be desirable for everyone.

High-intensity interval training (HIIT) significantly reduces body weight, total fat mass, and abdominal fat mass in premenopausal women, with cycling being more effective than running.

If you are premenopausal, HIIT (3x/week, ≥8 weeks) is a highly effective strategy for losing fat, especially abdominal fat. Cycling HIIT may be superior to running. If you are postmenopausal, HIIT alone may not significantly reduce weight or abdominal fat due to hormonal changes; you may need longer durations or combined interventions.

HIIT is effective in reducing total fat mass in both normal-weight and overweight/obese women, but only reduces abdominal fat mass in women with excess adiposity (BMI > 25).

If you are overweight or obese, HIIT will help you lose belly fat. If you are already normal weight, HIIT will still help you lose overall body fat, but may not specifically target abdominal fat.

Intermittent fasting (IF) produces significantly greater weight loss than continuous calorie restriction (CCR) in overweight and obese adults, although both interventions result in similar improvements in BMI.

If your goal is maximum weight loss, intermittent fasting (like alternate-day fasting or restricted eating windows) may yield better results on the scale than simply eating less every day. However, if you are tracking BMI as your primary health metric, both methods work equally well. Choose the pattern you can sustain, as adherence is the biggest hurdle with fasting.

Alternate-Day Fasting (ADF) is the specific form of intermittent fasting that drives the superior weight loss results compared to Continuous Calorie Restriction, whereas 'normal' IF forms show no significant difference from CCR.

Not all fasting is created equal. If you want the maximum weight loss benefit, Alternate-Day Fasting (eating very little every other day) is the most effective strategy. However, if you prefer more flexible fasting windows (like skipping one meal a day), your weight loss will likely be similar to simply eating less every day, and you won't get the extra 'boost' that ADF provides.

A 12-week web-based weight reduction program combined with general practitioner (GP) monitoring and telephone counseling produces significantly greater short-term weight loss (mean difference 2.5 kg) compared to usual care alone in primary care settings.

To lose weight using this method, you need to commit to a 12-week digital program that includes daily text reminders, weekly online feedback, and three phone calls with your doctor. You must track your weight and waist circumference and complete weekly modules focusing on diet, exercise, and stress management. This approach is designed to be flexible and accessible, avoiding the need for weekly in-person visits while still providing professional oversight.

Short-term multicomponent lifestyle interventions (6 months or less) combining nutrition and physical activity achieve statistically significant weight loss in adults with overweight or obesity compared to control groups.

If you have overweight or obesity, a structured program combining diet and exercise lasting 6 months or less can help you lose weight. You don't necessarily need a year-long commitment to see results. Look for programs that offer education, tracking tools, and support, as these multicomponent approaches are effective.

Tirzepatide produces the greatest weight loss and superior cardiometabolic improvements (blood pressure, triglycerides, glucose) among FDA/EMA-approved anti-obesity medications.

If you have obesity and comorbidities, Tirzepatide is currently the most effective FDA-approved medication for weight loss and improving metabolic markers like blood pressure and blood sugar. It outperforms Semaglutide in weight reduction magnitude.

Moderate weight loss (7-10% of initial body weight) significantly reduces ectopic lipid content in the liver, pancreas, and visceral adipose tissue, with liver lipid reduction being the strongest independent predictor of improved insulin resistance.

Losing just 7-10% of your body weight through a moderate caloric deficit (500 kcal/day below maintenance) can drastically reduce fat stored in your liver and pancreas. This specific reduction in ectopic fat is more critical for fixing insulin resistance than just losing belly fat. Focus on sustainable, moderate weight loss rather than extreme diets to see significant metabolic health improvements.

Intermittent fasting for two consecutive days per week (IF2-P) produces significantly greater weight loss and waist circumference reduction than fasting for one day per week (IF1-P), despite both groups consuming matched total weekly energy intake and expenditure.

If you are overweight or obese, trying intermittent fasting for two consecutive days a week (like 26:2 or 60:168 patterns) may yield better weight loss results than fasting for just one day, even if you eat the same total amount of food over the week. Ensure your fasting days are nutrient-dense and low-sugar, and your feeding days include adequate protein (30-35% of calories) to preserve muscle mass.

Sprint Interval Training (SIT) reduces abdominal visceral fat area (AVFA) to a similar extent as High-Intensity Interval Training (HIIT) despite requiring significantly less total exercise time and training load.

If you are obese and want to reduce dangerous belly fat, Sprint Interval Training (SIT) is a viable option that saves time compared to traditional HIIT. Perform 80 cycles of 6-second all-out sprints with 9 seconds of rest, 3-4 times a week. You do not need to match the total work or time of longer HIIT sessions to see significant visceral fat loss.

Formula very low-energy diets (VLEDs, <800 kcal/day) and low-energy diets (LEDs, 800–1200 kcal/day) achieve clinically significant short-term weight loss (10–15% bodyweight) and can induce type 2 diabetes (T2D) remission when combined with structured weight maintenance programs.

If you have recently diagnosed Type 2 Diabetes and obesity, a structured program using formula meals (under 800-1200 calories/day) for 3-5 months, followed by a gradual return to normal food and long-term support, can put your diabetes into remission in nearly half of participants. This requires medical supervision to adjust diabetes medications safely, but it is a viable alternative to surgery for many.

Maintaining weight loss after formula diet-induced weight loss requires specific strategies, including continued use of formula products, behavioral support, and gradual food reintroduction, as physiological hunger hormones (ghrelin) increase post-weight loss.

After losing weight with formula meals, your body will naturally try to regain it by increasing hunger hormones. To keep the weight off, you must actively maintain your progress. This means continuing to use some formula products (daily or periodically), engaging in behavioral strategies like self-monitoring, and slowly reintroducing solid foods over 6 weeks rather than rushing back to normal eating.

Calorie restriction is more effective for obesity treatment than dietary fat restriction, producing significantly greater weight loss and better long-term maintenance.

To lose weight and keep it off, focus on limiting your total daily calories (aiming for 1000-1200 kcal depending on your size) rather than just cutting fat. While you can eat low-fat foods, if you don't control the total energy, you won't lose weight. Use behavioral strategies like self-monitoring to stay within your calorie goal.