Browse the evidence

Performing 3 minutes of all-out intermittent sprint interval training (SIT) per week, within a total session time of 10 minutes (3 sessions/week for 6 weeks), significantly increases skeletal muscle oxidative capacity and improves cardiometabolic health markers in overweight/obese adults.

To improve your cardiovascular health and muscle efficiency without spending hours at the gym, perform this specific Sprint Interval Training (SIT) protocol three times a week. Each session takes only 10 minutes: warm up for 2 minutes, then do three 20-second all-out sprints on a stationary bike (with 2 minutes of easy cycling between sprints), and cool down for 3 minutes. Over 6 weeks, this minimal time commitment has been shown to significantly increase your peak oxygen uptake and lower blood pressure, even in overweight individuals.

Structured behavioral interventions (diet, exercise, lifestyle counseling) are effective for modest weight loss and diabetes prevention in overweight/obese adults, whereas routine pharmacologic interventions (orlistat, metformin) are not recommended due to adverse event profiles outweighing benefits.

Focus on sustainable lifestyle changes (diet, exercise, counseling) rather than seeking quick fixes like weight-loss drugs. Behavioral interventions provide modest but clinically meaningful weight loss (approx. 3 kg) and diabetes prevention with fewer side effects than medications. Consult your primary care provider for a structured program.

Very Low Energy Diet (VLED) intervention (640 kcal/day for 12-16 weeks) significantly reduces disease activity in patients with Psoriatic Arthritis (PsA) and obesity, with greater weight loss correlating to greater clinical improvement.

For patients with PsA and obesity, a medically supervised Very Low Energy Diet (approx. 640 kcal/day) for 3-4 months can significantly reduce joint pain, skin psoriasis, and inflammation. The greater the weight lost, the better the improvement in disease activity. This should be done while keeping current arthritis medications stable.

Medical nutrition therapy (MNT) and lifestyle interventions are the first-line treatment for adolescents with PCOS and obesity, aiming to restore ovulation and protect fertility by improving insulin resistance and metabolic function.

For teens with PCOS and obesity, the most important step is starting lifestyle changes immediately. This includes personalized dietary interventions and physical activity. The goal is to improve insulin sensitivity, which helps restore ovulation and protect future fertility. This is the recommended first step before considering medications.

Vigorous aerobic exercise (≥3 days/week, 30+ min, ≥60% VO2max) and combined resistance training improve insulin sensitivity and androgen levels in adolescents with PCOS.

Teens with PCOS should aim for at least 3 days of vigorous aerobic exercise (keeping heart rate at 60% of max) and 3 days of strength training per week. This combination is more effective for improving androgen levels than exercise alone.

Adopting a Mediterranean diet and maintaining adequate protein intake (1.1–1.2 g/kg/day) are essential public health strategies to prevent chronic diseases, sarcopenia, and functional decline in older adults.

To age healthily, prioritize a Mediterranean-style diet rich in plants, fish, and olive oil, and ensure you are eating enough protein—specifically 1.1 to 1.2 grams per kilogram of your body weight daily. This higher protein target is crucial for preventing muscle loss (sarcopenia) and maintaining your ability to live independently. Combine this with regular physical activity, including resistance and balance exercises, to support your physical and cognitive health.

Regular physical activity, including resistance, aerobic, and balance exercises, reduces the risk of chronic diseases, cognitive decline, and functional impairment in older adults.

Engage in regular physical activity tailored to your abilities. Include resistance training to build muscle, aerobic exercise for heart health, and balance activities to prevent falls. Even moderate activity like walking can significantly reduce the risk of dementia and chronic diseases, improving your quality of life.

Intermittent Energy Restriction (IER) produces weight loss and body fat reduction equivalent to Continuous Energy Restriction (CER) when total energy intake is matched, with some regimens showing superior fat loss due to better adherence.

If you struggle with daily dieting, try restricting calories significantly on 2 days a week and eating normally (but healthily) the other 5. You don't need to overeat on the free days; studies show people often naturally eat less on those days too. This approach yields the same weight loss as daily dieting but may be easier to stick to.

Home-based resistance exercise is an effective and feasible intervention to maintain or improve muscle mass, strength, and functionality in older adults during periods of social isolation.

Prescribe home-based resistance exercises for all older adults during isolation. Focus on maintaining muscle mass and strength. If equipment is limited, focus on bodyweight movements and light activity. Clinicians should prescribe this 'as medicine'.

Behaviorally based weight loss interventions (diet and/or physical activity) produce statistically significant weight loss (mean ≥5% of initial body weight) in overweight or obese women with breast cancer, with no serious adverse events reported.

If you are a breast cancer survivor who is overweight, a structured program focusing on diet and exercise can help you lose weight safely. Most programs last 6-12 months and involve regular check-ins with a professional. You can expect to lose at least 5% of your body weight, which is associated with better health outcomes.

Adherence to a plant-based diet significantly improves glycemic control (HbA1c), psychological well-being, and quality of life in adults with type 2 diabetes compared to standard diabetic guidelines.

For adults with Type 2 Diabetes, switching to a plant-based diet (focusing on whole plant foods and minimizing animal products) for at least 3 weeks can significantly improve blood sugar control (HbA1c), reduce depression, and improve quality of life compared to standard dietary advice. Adherence is often higher because the diet feels less restrictive than standard diabetic guidelines.

Personalized nutrition (PN) approaches using individual-specific information can drive measurable health benefits and behavior change more effectively than conventional population-based dietary guidelines.

To get the best dietary results, look for programs that use your specific data (like blood work, genetics, or lifestyle) rather than just following general guidelines. This personalized approach is more likely to lead to lasting health improvements.

Laparoscopic adjustable gastric banding (LAGB) induces significant, durable weight loss and metabolic improvements in grade 3 obesity, with effects proportional to the magnitude of weight loss.

For individuals with severe obesity (BMI > 40), LAGB offers a sustainable path to weight loss that dietary changes alone struggle to maintain long-term. The procedure involves placing a band around the stomach to restrict food intake, followed by dietary adjustments and exercise. Success depends on adherence to post-op dietary guidelines and regular follow-up for band adjustments.

Frequent self-weighing (daily or weekly) is associated with greater weight loss, better weight maintenance, and prevention of initial weight gain in adults compared to infrequent or no self-weighing.

Weigh yourself daily or at least weekly. Use the data to adjust your diet or activity if you see a trend upward. This simple behavioral tool is associated with better long-term weight control compared to not weighing at all.

Weight loss app users value structure, ease of use, personalized features, and accessibility (including dual phone-computer access) as critical factors for sustained engagement.

Designers should prioritize user interface design, ease of use, and personalization to keep users engaged. Avoid making calorie counting the sole focus, as it can be limiting and discouraging.

Goal setting and feedback on calorie intake/energy balance are the most widely used behavior change techniques in popular weight loss apps.

Apps should include goal setting and feedback on calorie intake/energy balance, as these are the most widely used and valued behavior change techniques.

Vitamin D supplementation in vitamin D-deficient athletes improves muscle strength, power, and recovery, and reduces injury rates.

If you are an athlete, get your Vitamin D levels tested, especially if you train indoors or live in northern latitudes. If you are deficient, supplementation has been shown to improve muscle strength and reduce injuries. Do not assume you have enough just because you are healthy.

Low-intensity walking (45% HRR) combined with leg blood flow restriction (BFR) at 160-200 mmHg induces significant thigh muscle hypertrophy and strength gains in older women, whereas the same walking intensity without BFR does not.

If you are an older adult looking to build leg muscle but find heavy weights difficult or painful, try walking on a treadmill at a moderate pace (where you can still talk, roughly 45% of your max heart rate reserve) while wearing specialized blood flow restriction cuffs on your thighs. The cuffs should be tightened to a pressure between 160-200 mmHg. Do this 4 days a week for 10 weeks. This method has been shown to increase thigh muscle size and strength in older women, offering a low-impact alternative to heavy resistance training.

Bariatric surgical procedures (Roux-en-Y gastric bypass, laparoscopic adjustable gastric banding, and biliopancreatic diversion/duodenal switch) provide substantial and durable weight loss (>45% excess weight loss) that persists for 10 to 20 years, significantly outperforming non-surgical medical therapy.

If you are considering bariatric surgery, understand that modern procedures like gastric bypass and banding are not short-term fixes. They provide substantial, durable weight loss (often 45-75% of excess weight) that lasts for 10-20 years. While reoperation rates exist, they have decreased with better techniques. Compared to lifestyle changes alone, which rarely maintain significant weight loss beyond a few years, surgery offers a significantly more effective long-term solution for obesity.

Laparoscopic Adjustable Gastric Banding (LAGB) provides durable weight loss (~49% EWL) over 20 years, but is associated with high reoperation rates that have decreased with improved band design and surgical technique.

If you choose LAGB, be prepared for long-term commitment to aftercare and potential adjustments. While the initial reoperation rates were high, modern techniques have significantly improved safety and reduced complications. The weight loss is durable, lasting up to 20 years, making it a viable option if you are willing to manage the device and follow-up.

Younger individuals (≤50 years) experience more significant weight and waist circumference reductions from Survodutide compared to older individuals (>50 years).

If you are 50 years or younger, you may experience greater weight loss from Survodutide than those over 50. This is likely due to metabolic differences and fewer comorbidities in younger patients, but the drug remains effective across age groups.

Expanding access to GLP-1 and GIP/GLP-1 receptor agonists (e.g., semaglutide, tirzepatide) for eligible populations in the US could avert approximately 43,719 deaths annually by reducing obesity-related mortality.

If you have a BMI of 30 or higher (or 27+ with conditions like diabetes), you are likely eligible for GLP-1 medications like semaglutide or tirzepatide. These drugs are highly effective for weight loss and can significantly reduce your risk of early death from obesity-related causes. The main barrier is not efficacy, but cost and insurance coverage. Discuss these options with your doctor and explore insurance coverage options or patient assistance programs, as expanded access policies may soon make these treatments more available and affordable.

Tirzepatide is the only obesity management medication shown to significantly reduce the Apnea-Hypopnea Index (AHI) and achieve remission of Obstructive Sleep Apnea Syndrome (OSAS) in patients with obesity.

If you have obesity and sleep apnea, Tirzepatide has been shown to significantly reduce the severity of your sleep apnea (AHI) and can lead to remission of the condition. This is a unique benefit not clearly demonstrated by other weight loss drugs in this review.

Combining semaglutide with lifestyle interventions (diet and exercise) reduces the risk of hypoglycemia and improves triglyceride levels compared to semaglutide alone, despite potentially lower absolute weight loss goal achievement in the short term.

If you are taking semaglutide, do not skip lifestyle changes. Combining the medication with diet and exercise significantly reduces your risk of hypoglycemia and improves your triglyceride levels. While you might see quick weight loss without lifestyle changes, the long-term health benefits and safety profile are superior when you combine the drug with healthy habits.