Browse the evidence

Any type of exercise (aerobic, resistance, combined, or HIIT) improves insulin sensitivity and cardiorespiratory fitness in adults with overweight or obesity.

You don't need to choose just one type of exercise to improve your metabolic health. Whether you walk, lift weights, or do intervals, any of these will improve your insulin sensitivity and heart health. If you try high-intensity intervals, get checked by a doctor first.

Once-weekly subcutaneous semaglutide 2.4 mg produces significant weight loss in adults with overweight or obesity regardless of baseline characteristics such as age, race, or baseline BMI, although females and those with lower baseline body weight experience greater magnitude of loss.

Semaglutide 2.4mg weekly, combined with lifestyle changes, is effective for weight loss across diverse demographics. While women and those starting at a lower weight may lose more, men and those with higher starting weights still achieve significant, clinically meaningful weight reduction. Do not skip treatment based on demographics.

Once-weekly subcutaneous semaglutide 2.4 mg combined with lifestyle intervention induces significant weight loss and improves cardiometabolic risk factors in adults with overweight/obesity and type 2 diabetes.

If you have type 2 diabetes and are overweight, adding once-weekly semaglutide 2.4 mg to your diet and exercise routine can lead to significantly more weight loss (about 10% of body weight on average) and better blood sugar control than diet and exercise alone. While you may experience temporary stomach issues, the long-term health benefits are substantial.

Once-weekly subcutaneous semaglutide 2.4 mg combined with lifestyle intervention induces a mean body weight loss of approximately 15% (14.9%) over 68 weeks in adults with overweight or obesity, significantly outperforming placebo.

If you have a BMI of 30 or higher (or 27 or higher with a weight-related health issue), adding once-weekly semaglutide 2.4 mg to your lifestyle changes can help you lose about 15% of your body weight over 16 months. This is significantly more than lifestyle changes alone. Be prepared for possible mild, temporary stomach issues, but the weight loss benefits are substantial and come with improvements in blood pressure and blood sugar.

Once-weekly subcutaneous semaglutide 2.4 mg produces significant weight loss in adults with overweight or obesity, with efficacy largely independent of baseline characteristics such as age, race, BMI, and glycemic status, though females and those with lower baseline body weight experience greater magnitude of loss.

If you have obesity or overweight, once-weekly semaglutide (2.4 mg) is a highly effective treatment for weight loss, regardless of your age, race, or starting weight. However, be aware that women and those with a lower starting body weight tend to lose more weight than men or those with a higher starting body weight. This treatment is used alongside lifestyle changes.

Weight loss achieved through reduced energy intake and increased energy expenditure reduces the risk and severity of obesity-associated diseases (including type 2 diabetes, cardiovascular disease, and cancer) in a dose-related manner, where greater weight loss yields better health outcomes.

To improve your health, you need to create a calorie deficit (eat less, move more). The more weight you lose, the more your risk for diabetes, heart disease, and other obesity-related conditions decreases. Even a modest loss of 5-10% of your body weight provides significant health benefits, even if it doesn't look like a huge change in the mirror. Focus on the health metrics (blood pressure, blood sugar) as much as the scale.

An intensive lifestyle intervention combining an energy-restricted Mediterranean diet (erMedDiet), physical activity promotion, and behavioral support significantly reduces body weight and improves cardiovascular risk factors in overweight/obese older adults with metabolic syndrome compared to usual care.

To lose weight and improve heart health, combine an energy-restricted Mediterranean diet with regular physical activity and behavioral support. Focus on reducing total calories while increasing healthy fats (olive oil, nuts) and protein. Attend regular support sessions to stay on track. This approach was shown to be more effective than usual care in older adults with metabolic syndrome.

Maintaining weight loss on a low carbohydrate diet (20% of energy) significantly increases total energy expenditure compared to a high carbohydrate diet (60% of energy), with the effect being most pronounced in individuals with high pre-weight loss insulin secretion.

If you are trying to keep weight off, switching to a lower carbohydrate diet (around 20% of calories from carbs) may give your metabolism a boost, helping you burn more calories than if you ate a higher carbohydrate diet. This benefit is especially strong if you have high insulin levels. The key is maintaining your weight loss while adjusting your macros, not just counting calories.

A modest weight loss of 5% to 10% produces significant improvements in glycaemia, blood pressure, and lipid profiles, whereas larger losses (15%+) are required for remission of type 2 diabetes and improvements in obstructive sleep apnea.

Focus on the first 5-10% of body weight loss as a major medical success. This threshold significantly improves blood sugar, blood pressure, and lipids. Do not wait until you reach an 'ideal' weight to see health benefits; the first few kilograms lost provide measurable protection against chronic disease.

4:3 intermittent fasting (80% energy restriction on 3 nonconsecutive days/week) produces modestly greater weight loss than matched daily caloric restriction over 12 months when both are delivered within a high-intensity, comprehensive behavioral weight loss program.

If you struggle with daily calorie counting, try 4:3 intermittent fasting: restrict calories by 80% on 3 nonconsecutive days a week and eat normally on the other 4. This approach led to slightly better weight loss than daily restriction in a 12-month study, likely because it is easier to stick to. Combine this with regular exercise and behavioral support for best results.

Adherence to a low-carbohydrate diet (LCD) results in significantly greater reductions in body mass index (BMI), total body weight, and body fat percentage compared to a low-fat diet (LFD).

If you are trying to lose weight, a low-carbohydrate diet (30-130g carbs/day) is likely to produce slightly better results in BMI, total weight, and body fat percentage than a low-fat diet. This holds true across various populations, including those with type 2 diabetes or metabolic syndrome. Note that the absolute difference in fat mass (kg) and waist circumference was not significantly different between the two diets in the overall analysis.

Tirzepatide (5-15 mg weekly) produces superior weight loss (10.7-20.9%) compared to placebo in adults with obesity (BMI ≥30 or ≥27 with comorbidities) via dual GIP/GLP-1 receptor agonism.

Tirzepatide is a once-weekly injection that significantly reduces body weight (up to 20%+) in obese adults. It works by mimicking gut hormones to suppress appetite and slow digestion. Start with the lowest dose and increase gradually to minimize stomach upset. Combine with a 500-calorie daily deficit and 150 minutes of weekly exercise for best results.

Once-weekly subcutaneous semaglutide (up to 2.4 mg) significantly reduces body weight, BMI, and waist circumference in adults with obesity or overweight compared to placebo, with effects demonstrating a dose-response relationship.

For adults with obesity or overweight, once-weekly semaglutide (titrated up to 2.4 mg) combined with lifestyle changes is a highly effective medical intervention for significant weight loss, outperforming lifestyle changes alone. While gastrointestinal side effects like nausea are common, they are usually manageable and do not typically lead to stopping treatment.

Once-weekly semaglutide improves cardiometabolic markers including HbA1c, fasting plasma glucose, blood pressure, and lipid profiles in overweight/obese patients, independent of or alongside weight loss.

Beyond weight loss, semaglutide helps improve blood sugar control (HbA1c), blood pressure, and lipid profiles in overweight/obese individuals, offering broader cardiovascular protection.

Dietary patterns (specifically high-fiber/plant-based vs. high-fat/animal-protein) rapidly and reproducibly alter gut microbiota composition and function, shifting enterotypes and metabolic output within days.

Your diet directly shapes your gut bacteria. Shift towards high-fiber, plant-based foods to increase beneficial bacteria (like Prevotella) and decrease bile-tolerant microbes. Conversely, high-fat, animal-protein diets shift the microbiome towards different profiles. You can influence your gut health quickly by changing what you eat.

Reducing waist circumference through lifestyle interventions (diet and/or exercise) is a critical and effective strategy for reducing cardiometabolic risk and mortality, independent of total body weight loss.

Aim to reduce your waist circumference through moderate exercise and healthy eating. This specific reduction lowers your risk of heart disease and diabetes, even if the scale doesn't move much.

GLP-1 receptor agonists treat type-2 diabetes and obesity by mimicking the endogenous hormone GLP-1, which stimulates glucose-dependent insulin secretion, slows gastric emptying, and inhibits food intake.

GLP-1 receptor agonists are effective, FDA-approved treatments for type-2 diabetes and obesity. They work by mimicking a natural gut hormone to increase insulin, slow digestion, and reduce appetite. Consult a doctor to see if a GLP-1 based medication is appropriate for your health profile.

High levels of sedentary behavior (total sitting or TV viewing) are independently associated with increased risk of all-cause mortality, cardiovascular disease (CVD) mortality, and incident type 2 diabetes, even after adjusting for physical activity levels.

Sitting for more than 6-8 hours a day increases your risk of early death and heart disease, even if you exercise. Try to break up long periods of sitting with standing or light movement, as exercise alone may not fully counteract these risks.

Replacing dietary saturated fat with polyunsaturated vegetable oils significantly reduces cardiovascular disease incidence by approximately 30%, an effect comparable to statin treatment.

To lower your risk of heart disease, swap foods high in saturated fats (like butter, lard, and fatty meats) for foods high in polyunsaturated fats (like corn, soybean, and safflower oils). Do not replace these fats with refined carbs or sugars, as that offers no heart benefit. This change should be part of an overall healthy diet like the Mediterranean diet.

Maintaining a BMI between 21 and 25 kg/m² is associated with the lowest risk of all-cause and cause-specific mortality (including cancer, cardiovascular, and respiratory diseases) in never-smokers, whereas obesity (BMI ≥30) reduces life expectancy by 3.5–4.2 years compared to healthy weight.

For long-term health and longevity, aim for a BMI between 21 and 25 kg/m². This range is associated with the lowest risk of death from major diseases like cancer and heart conditions. While being 'overweight' (BMI 25-29.9) is not as dangerous as obesity, this study indicates that health risks start to climb once you exceed 25. Avoiding being underweight (<18.5) is equally critical for maximizing life expectancy.

Resistance training is safe for healthy older adults when properly designed with appropriate technique instructions and spotting.

Start with light weights or bodyweight exercises, focusing on perfect form. Get a professional to teach you the movements initially. This is safe and will help you stay independent.

Resistance training counteracts age-related muscle mass and strength loss, improving mobility, physical functioning, and independence in older adults.

Keep moving and lifting. It's not too late to build strength. This will help you do daily tasks easier and stay independent longer.

Adopting energy-balanced, predominantly plant-based dietary patterns (flexitarian, pescatarian, vegetarian, or vegan) significantly reduces premature mortality by 19-22% and greenhouse gas emissions by 54-87% compared to current global diets.

To improve your health and reduce your environmental footprint, shift your diet towards being predominantly plant-based while maintaining energy balance. Focus on increasing intake of fruits, vegetables, legumes, and nuts. If you eat meat, choose fish or poultry in moderation, and avoid processed meats. This approach is adaptable to your local food culture and has been shown to significantly reduce the risk of premature death from chronic diseases.

Optimizing health outcomes in adults requires integrating sleep, sedentary behavior, and physical activity across the entire 24-hour day, as changes in one behavior affect the time available for others.

Stop viewing exercise in isolation. Your health depends on how you spend your entire day. Prioritize getting enough sleep, break up long periods of sitting, and include physical activity. If you sleep less, try to be more active or less sedentary to compensate, but recognize that all three components matter.