Browse the evidence

Intrinsic motivation and prior behavioral experience are stronger predictors of successful weight loss than financial incentives in low-intensity interventions.

If you are trying to lose weight, rely on your own internal drive and past successes rather than expecting external rewards (like money) to sustain you. Build routines, manage your environment, and seek social support. Financial incentives might help those with low intrinsic motivation, but they are not a substitute for behavioral change.

Higher consumption of ultraprocessed foods (UPFs) is positively associated with the prevalence of overall arthritis and specifically rheumatoid arthritis (RA) in U.S. adults, but not osteoarthritis (OA).

If you have arthritis or are at risk, reducing your intake of ultraprocessed foods (like sugary drinks, packaged snacks, and fast food) may help lower your risk of developing rheumatoid arthritis. This is because UPFs often drive inflammation and weight gain. You don't need to eliminate them entirely, but shifting your diet towards less processed options can have a measurable benefit.

High ultra-processed food (UPF) intake is associated with significantly higher sedentary time and adverse dietary habits (lower protein/fiber, higher added sugar/refined grains) in young active adults, even when controlling for recreational physical activity.

If you are highly active, you might not gain weight from eating ultra-processed foods, but you are likely spending more time sitting and eating fewer nutrients. Prioritize whole foods to support recovery and energy levels, regardless of your exercise volume.

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.

Intermittent Fasting or Time-Restricted Eating (TRE) combined with a Low-Carbohydrate diet can improve glycemic control and reduce insulin requirements in T2DM patients, though it carries a risk of hypoglycemia if medications are not adjusted.

If you are interested in Time-Restricted Eating (eating within an 8-10 hour window), do it alongside a low-carb diet. However, because fasting lowers blood sugar, you MUST work with your doctor to reduce or stop your diabetes medications (especially insulin) to avoid dangerous lows. Use a glucose monitor to track your levels.

A 5-week nutritional intervention combining a 3-week very low-calorie ketogenic diet (VLCKD) and a 2-week low-carbohydrate ketogenic diet (LCKD) significantly improves metabolic comorbidities—including BMI, blood pressure, lipid profiles, and insulin sensitivity—in patients with Cushing's disease.

If you have Cushing's disease, a structured 5-week ketogenic diet (starting with very low calories and carbs, then slightly increasing calories while keeping carbs low) can significantly improve your weight, blood pressure, and cholesterol. Importantly, this diet did not raise your cortisol levels, which is a common fear. This should be done alongside your prescribed medication and with a multivitamin supplement to ensure nutrient adequacy.

High carbohydrate intake is associated with increased total mortality, while high intake of total fat and individual types of fat is associated with reduced total mortality.

Focus on the quality of your macronutrients. Instead of strictly limiting fat, ensure your fats come from unsaturated sources (like oils, nuts, fish) and moderate your carbohydrate intake, particularly refined carbs, as high carbohydrate intake has been linked to higher mortality in large global studies.

In older adults with low energy intake, consuming carbohydrates above 65% of total energy significantly increases the risk of physical frailty, whereas substituting carbohydrate energy with fat energy reduces this risk.

If you are an older adult who struggles to eat enough calories, avoid making carbohydrates the vast majority of your diet (over 65% of energy). Instead, ensure you are getting enough fat. Replacing some carbohydrate calories with fat calories may help reduce the risk of frailty. Focus on meeting total energy needs first, then balance macros by including adequate fats.

Lower carbohydrate intake (≤ 5.0 g/kg/d) does not impair lean soft tissue gains or strength adaptations in resistance-trained men compared to higher intake (> 5.0 g/kg/d), though higher intake increases the probability of responsiveness.

If you are already trained, you don't need to eat massive amounts of carbs to build muscle or get strong. Eating around 5g/kg of carbs works just as well as eating more for most people. However, if you want to maximize your odds of seeing big gains, eating more than 5g/kg might help you respond better, especially for smaller muscle groups like arms.

GLP-1 receptor agonists (semaglutide, tirzepatide) and Roux-en-Y gastric bypass (RYGB) surgery extend the duration of weight loss before reaching a plateau by weakening the physiological appetite feedback control circuit, whereas calorie restriction fails to weaken this circuit, leading to an earlier plateau.

If you are using GLP-1 medications or had bariatric surgery, your body's 'starvation signal' (appetite feedback) is chemically or surgically dampened, which is why you can lose weight for longer than diet-only approaches allow. Do not mistake the eventual plateau for failure; it is a sign that the feedback loop has stabilized. Calorie restriction alone fights this feedback loop directly, causing an earlier plateau.

Stronger individual identities as a 'healthy eater' or 'exerciser' are associated with positive changes in eating and physical activity behaviors, which mediate weight loss during major life events like the COVID-19 pandemic.

To maintain weight during stressful life events, focus on reinforcing your identity as a 'healthy eater' or 'exerciser' rather than relying solely on your environment. The study shows that identifying with these behaviors is a stronger predictor of success than neighborhood walkability or food availability.

Less discouragement from family and friends regarding healthy eating is associated with positive changes in eating behavior and subsequent weight loss.

If your social circle actively criticizes your healthy eating choices, this negative feedback is a significant barrier to weight loss. Mitigate this by minimizing exposure to such criticism or seeking support from those who do not discourage your dietary efforts.

Improving self-efficacy for controlling eating (resisting overeating in various situations) during the first month of a digital weight loss intervention is associated with increased dietary self-monitoring engagement, but not with significant weight loss at 3 months.

Building confidence in your ability to resist overeating in difficult situations (like parties or stress) can help you stick to your food tracking habits in a digital weight loss program. However, this specific confidence boost alone may not be enough to guarantee weight loss; you must also build confidence in the act of tracking your food itself.

GLP-1 agonist use (specifically semaglutide) is associated with a reduction in body mass index (from 34.1 ± 9 to 30.6 ± 6) and a decrease in smoking frequency/amount (by 14.4%) among users in Saudi Arabia.

If you are using GLP-1 agonists like semaglutide for weight loss, this study suggests you may also see a reduction in smoking frequency. However, be aware that cost and side effects are major reasons people stop taking the medication. To maintain weight loss, consistent use and healthy lifestyle habits (diet and exercise) are crucial, as obesity is a chronic condition requiring long-term management.

Early slow responders to bariatric surgery (low EWL at 3 months) should be identified through routine monitoring and offered intensified interventions, including pharmacologic support like GLP-1 receptor agonists.

If you are losing weight slower than expected in the first 3 months, talk to your doctor. You may be a 'slow responder,' and this is a known risk factor. Your team can offer extra support, such as dietary counseling, behavioral therapy, or medications like GLP-1 agonists, to help you get back on track.

Semaglutide treatment is associated with a 26% lower risk of fractures compared to sleeve gastrectomy in adults with obesity.

If you are at high risk for fractures (e.g., older age, diabetes, history of falls) and need to lose weight, discuss semaglutide with your provider. This study suggests it may be safer for your bones than sleeve gastrectomy, offering a 26% lower fracture risk in a large real-world cohort. However, because this is observational data, ensure you monitor your bone health and nutrition regardless of the chosen path.

Enobosarm (3-6 mg/day) preserves total lean mass and reduces fat mass loss when co-administered with semaglutide for weight loss in older adults with overweight/obesity, without compromising overall body weight reduction.

If you are taking semaglutide for weight loss and are concerned about losing muscle, ask your doctor about adding enobosarm (3-6 mg daily). Recent Phase 2b data suggests this combination preserves lean mass and increases fat loss compared to semaglutide alone, without changing total weight loss. Note that this specific combination is still under regulatory review and not yet approved.

GLP-1 receptor agonists (Liraglutide and Semaglutide) promote weight loss and modulate gut microbiota towards a lean-related profile, although clinical data on their specific impact on gut microbiota composition is currently limited.

GLP-1 agonists like Liraglutide and Semaglutide are effective pharmacological treatments for obesity, producing significant weight loss (approx. 6-8%) when combined with lifestyle changes. While they show promise in improving gut microbiota in animal studies, clinical data on these specific changes is still emerging.

GLP-1 receptor agonists (GLP1-RAs) and dual GIP/GLP1-RAs (e.g., tirzepatide) significantly reduce body fat distribution (visceral, subcutaneous, epicardial) and anthropometric indices (BMI, waist circumference) in overweight or obese adults with or without type 2 diabetes.

If you are overweight or obese, especially with type 2 diabetes, GLP-1 receptor agonists are a proven pharmacological option to reduce body fat, including dangerous visceral fat, and improve metabolic health. These medications work by targeting hormones that regulate appetite and satiety. Consult a doctor to see if an injectable medication like semaglutide or tirzepatide is appropriate for your specific health profile and goals.

In patients with BMI ≥35 kg/m², improvements in glomerular filtration rate (GFR) are driven by the magnitude of weight loss and baseline renal function, regardless of whether the weight loss is achieved via metabolic and bariatric surgery (MBS) or high-dose GLP-1 agonist therapy.

For obese patients (BMI ≥35) concerned about kidney health, achieving significant weight loss is the key factor for improving glomerular filtration rate (GFR). Both high-dose GLP-1 agonists (like 3mg liraglutide) and bariatric surgery can improve kidney function to a similar degree, provided they result in substantial weight loss. The choice between medication and surgery should be based on patient preference and tolerability, as renal outcomes appear equivalent when weight loss is achieved.

In patients with overweight/obesity and established atherosclerotic cardiovascular disease (ASCVD), treatment with semaglutide 2.4 mg significantly reduces total annual medical costs and inpatient healthcare resource utilization compared to non-treated controls.

For patients with obesity and heart disease, using semaglutide 2.4 mg is associated with lower total medical bills over a year, primarily because it reduces the need for hospital stays. This suggests the drug can be cost-effective for this specific population by preventing expensive cardiovascular events.

GLP-1 receptor agonists (e.g., semaglutide, tirzepatide) induce significant weight loss and modify inflammatory markers, suggesting potential oncological benefit, but high-quality data on cancer incidence is currently lacking.

GLP-1 agonists are effective for weight loss and may reduce cancer risk, but long-term cancer data is not yet available. They are a viable option for those who cannot undergo surgery.

GLP-1 receptor agonists (GLP-1RAs) are perceived by patients as effective for weight loss and appetite reduction, with positive treatment experiences correlating with therapy duration of 6 months or longer.

If you are considering GLP-1 medication, know that most patients report significant benefits for weight and appetite, especially if they stay on it for at least 6 months. Be prepared to discuss insurance coverage and side effects openly with your doctor to overcome common barriers.

Antiobesity medications (AOMs), including both injectable GLP-1 receptor agonists and oral formulations, produce similar weight loss outcomes and safety profiles in patients with celiac disease on a gluten-free diet as they do in patients without celiac disease.

If you have celiac disease and are on a gluten-free diet, antiobesity medications (like semaglutide or liraglutide) are likely to work for you just as well as they do for people without celiac disease. You do not need to avoid these medications due to fears about gut absorption, provided your celiac disease is managed with a strict gluten-free diet.