Excess weight
Carrying more body fat than is healthy, which raises the risk of many other conditions.
19 findings across 15 topics. Strongest evidence: Intermittent Fasting (B), Green Tea (B), HIIT (High-Intensity Interval Training) (B).
Grades show how certain the evidence is, not how big the effect is. How we grade evidence
What helps
Intermittent Fasting
- Helps you lose weight — Benefit, grade B: Moderate
- Reduces waist size — Benefit, grade C: Limited
Green Tea
- Adds weight loss to exercise — Benefit, grade B: Moderate
- Helps with weight loss — Benefit, grade B: Moderate
HIIT (High-Intensity Interval Training)
- Reduces waist size — Benefit, grade B: Moderate
Mediterranean Diet
- Helps you lose weight — Benefit, grade B: Moderate
Berberine
- Reduces body weight and BMI — Benefit, grade B: Moderate
Carnivore Diet
- Helps you lose weight — Benefit, grade C: Limited
Yogurt and Kefir
- Yogurt is linked to lower weight gain and a smaller waist — Benefit, grade C: Limited
Mixed evidence
Apple Cider Vinegar
- Helps you lose weight — Mixed results, grade C: Limited
Oats
- Helps with weight loss — Mixed results, grade C: Limited
Strength Training
- Helps reduce body fat — Mixed results, grade C: Limited
Yogurt and Kefir
- Yogurt helps you lose weight — Mixed results, grade C: Limited
Doesn't seem to help
Intermittent Fasting
- Works about as well as daily calorie cutting for weight loss — No effect, grade B: Moderate
Beer
- Causes weight gain (the 'beer belly') — No effect, grade C: Limited
Nuts
- Makes you gain weight — No effect, grade C: Limited
Dark Chocolate
- Makes you gain weight — No effect, grade C: Limited
Eggs
- Fits into a weight-loss diet — No effect, grade C: Limited
Risks and things that may make it worse
Sleep
- Social jet lag is linked to higher body weight — Harm, grade C: Limited