Obesity
Obesity is classified as a metabolic condition in which body weight is a central concern. Research related to it may also examine appetite, insulin resistance, pancreatic beta-cell function, muscle mass, strength, and physical function; these are related measures, not interchangeable definitions of obesity itself.
Obesity is classified as a metabolic condition. Explore its place within metabolic health.
This list shows research findings, not treatments. Nothing here replaces medical care. If you have this condition, talk to a doctor.
What may help
What studies found for each option, best evidence first.
25 options:9 some evidence3 mixed11 not enough evidence2 not tested in people
CardiopracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
11 of 14 studies found a benefit; 3 found none.
A dose-response analysis of 116 RCTs in 6880 adults with overweight or obesity found reductions in body weight, waist circumference, and body fat; ≥150 min/week at moderate intensity or greater was associated with clinically important reductions in waist circumference and body fat. Findings in a separate subgroup of children with BMI > 25 kg/m² did not show significant improvements in any executive-function subcomponent.
Open the Cardio pageHigh-Intensity Interval Training (HIIT)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
51 of 52 studies found a benefit; 1 found none.
A subgroup analysis found improvements in BF% and WC among obese children and adolescents. A separate 2026 meta-analysis of randomized trials reported reduced CRP with HIT compared with control.
Open the High-Intensity Interval Training (HIIT) pageAcupuncturepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
Pooled randomized trials in adults with obesity found a modest weight-loss benefit compared with lifestyle interventions and sham or placebo. A separate network meta-analysis reported improvements in BMI, weight, waist circumference, and body fat percentage with acupuncture-related therapies.
Open the Acupuncture pageCalisthenicspracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
A 12-week randomized trial in 60 obese male adults found improvements in body composition, fitness, and physiological markers after bodyweight or kettlebell resistance training.
Open the Calisthenics pageDancepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
Pooled estimates from 10 RCTs reported reductions in BM, BMI, WC, Fat% and Fatkg versus control, while WHR did not change significantly. A separate review described improvements in body image and self-worth among people with overweight or obesity, but characterized this evidence as limited and heterogeneous.
Open the Dance pageJump Rope TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 9 studies with a clear result found a benefit.
A 2025 randomized trial in 129 reported improvements in weight, WC, BFM, BFP, and lipid profile compared with a control group. A 2019 trial randomized 229 children aged 9 to 12 who were selected as overweight or obese to rope-skipping or nutrition-education groups.
Open the Jump Rope Training pageRed Light Therapy (Photobiomodulation)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit.
A pooled analysis of randomized trials reported improvements in BMI, weight, waist circumference, CRP, TC, and HOMA-IR. A separate single trial reported reductions in weight, BMI, and waist circumference, and an increase in FVC, when photobiomodulation was added to aerobic exercise.
Open the Red Light Therapy (Photobiomodulation) pageTabata TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 8 studies with a clear result found a benefit.
Open the Tabata Training page
The expert view shows every study, dose protocol and source.
What may help
Interventions recorded as helping with this condition25 listedMost likely to help, from the evidence we have
- →PracticesCardioCertaintyMediumSourceMeta-analysis
A dose-response analysis of 116 RCTs in 6880 adults with overweight or obesity found reductions in body weight, waist circumference, and body fat; ≥150 min/week at moderate intensity or greater was associated with clinically important reductions in waist circumference and body fat. Findings in a separate subgroup of children with BMI > 25 kg/m² did not show significant improvements in any executive-function subcomponent.
Who was studied
- Healthy people and patients
- Obesity
- Overweight
- Psoriasis
- Psoriatic Arthritis
Open CardioStudy result
Dose-response meta-analysis of 116 RCTs (6880 adults with overweight or obesity) showing aerobic exercise reduces body weight, waist circumference, and body fat; ≥150 min/week at moderate intensity or greater associated with clinically important reductions in waist circumference and body fat
- →PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceMeta-analysis
A subgroup analysis found improvements in BF% and WC among obese children and adolescents. A separate 2026 meta-analysis of randomized trials reported reduced CRP with HIT compared with control.
Who was studied
- Healthy people and patients
- Addiction Drugs
- Asthma
- Cancer
- Copd
- Coronary Artery Disease
- Diabetes
- +15 more
Open High-Intensity Interval Training (HIIT)Study result
Subgroup analysis showed significant improvements in BF% and WC in obese children and adolescents.
- →PracticesAcupunctureCertaintyMediumSourceRCT
Pooled randomized trials in adults with obesity found a modest weight-loss benefit compared with lifestyle interventions and sham or placebo. A separate network meta-analysis reported improvements in BMI, weight, waist circumference, and body fat percentage with acupuncture-related therapies.
Who was studied
- People with a condition
- Obesity
Open AcupunctureStudy result
Pooled RCTs in adults with obesity showed modest weight loss benefit versus lifestyle interventions and sham/placebo.
- →PracticesCalisthenicsCertaintyMediumSourceRCT
A 12-week randomized trial in 60 obese male adults found improvements in body composition, fitness, and physiological markers after bodyweight or kettlebell resistance training.
Who was studied
- People with a condition
- Obesity
Open CalisthenicsStudy result
RCT showing significant improvements in body composition, fitness, and physiological markers in obese male adults after 12 weeks of bodyweight or kettlebell resistance training.
- →PracticesCupping TherapyCertaintyMediumSourceRCT
A 2023 meta-analysis of 21 randomized controlled trials reported improvements in BW, BMI, HC, and WC. A 2021 review noted potential lack of effectiveness in more than one included study, so the findings conflict.
Who was studied
- People with a condition
- Ankylosing Spondylitis
- Chronic Urticaria
- Herpes Zoster
- Hypertension
- Migraine
- Obesity
- +2 more
Open Cupping TherapyStudy result
Meta-analysis of 21 RCTs showing significant improvements in BW, BMI, HC, and WC.
- →PracticesCyclingCertaintyMediumSourceRCTModerate effect
Pooled analyses whose designs were not recorded found that HIIT cycling reduced BMI compared with MICT (SMD=-0.59, 95% CI -0.84 to -0.34) and improved VO2peak (SMD=0.23, 95% CI 0.01 to 0.45) in obese populations. Findings differ by outcome: another pooled result found no difference between ECC_CYC and CON_CYC in body fat percentage (net effect µ = 0% [95% CrI -4%, 5%]).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
- People with a condition
Open CyclingStudy result
HIIT cycling significantly reduced BMI in obese populations (SMD=-0.59, 95% CI -0.84 to -0.34, P<0.001) and improved VO2peak (SMD=0.23, 95% CI 0.01 to 0.45, P=0.041) compared with MICT.
- →PracticesDanceCertaintyMediumSourceRCT
Pooled estimates from 10 RCTs reported reductions in BM, BMI, WC, Fat% and Fatkg versus control, while WHR did not change significantly. A separate review described improvements in body image and self-worth among people with overweight or obesity, but characterized this evidence as limited and heterogeneous.
Who was studied
- People with a condition
- Obesity
Open DanceStudy result
Pooled meta-analytic estimates from 10 RCTs showed significant reductions in BM, BMI, WC, Fat%, and Fatkg versus control; WHR was not significant.
Medium probability(5)(0)(5)
- →PracticesJump Rope TrainingCertaintyMediumSourceRCT
A 2025 randomized trial in 129 reported improvements in weight, WC, BFM, BFP, and lipid profile compared with a control group. A 2019 trial randomized 229 children aged 9 to 12 who were selected as overweight or obese to rope-skipping or nutrition-education groups.
Who was studied
- Healthy people and patients
- Obesity
- Overweight
Open Jump Rope TrainingStudy result
RCT showing significant improvements in weight, WC, BFM, BFP, and lipid profile compared with control.
- →PracticesPilatesCertaintyMediumSourceRCT
A 2021 pooled analysis of 11 randomized trials in adults with overweight or obesity found reductions in body weight, BMI, and body fat percentage. A 2026 review included obese middle-aged women in pooled BMI and body-weight analyses but did not analyze obesity as a separate subgroup.
Who was studied
- Healthy people and patients
- Heart Failure
- Obesity
- Overweight
- Stroke
Open PilatesStudy result
Included obese middle-aged women (Hushmandi et al.) in the pooled BMI/body weight analyses; the review does not analyse obesity as a separate subgroup.
- →PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceRCT
A pooled analysis of randomized trials reported improvements in BMI, weight, waist circumference, CRP, TC, and HOMA-IR. A separate single trial reported reductions in weight, BMI, and waist circumference, and an increase in FVC, when photobiomodulation was added to aerobic exercise.
Who was studied
- Healthy people and patients
- Back Pain
- Coronary Artery Disease
- Covid 19
- Endometriosis
- Mild Cognitive Impairment
- Obesity
- +2 more
Open Red Light Therapy (Photobiomodulation)Study result
Meta-analysis of 11 RCTs showing significant improvements in BMI, weight, waist circumference, CRP, TC, and HOMA-IR.
- →PracticesTabata TrainingCertaintyMediumSourceRCT
A subgroup analysis in a randomized controlled trial found significant decreases in weight, BMI, WC, FM, LDL, TG, TC, and HbA1c among 122 overweight/obese participants; reported effect sizes were d = -2.19 for weight/BMI, d = -1.51 for LDL, and d = -1.42 for TC. In another randomized controlled trial, 12-week Tabata-style HIIT improved blood glucose, lipid profile, and SOD activity in overweight and obese adults with BMI ≥ 23 kg/m^2.
Who was studied
- Healthy people and patients
- Obesity
Open Tabata TrainingStudy result
Subgroup analysis showed significant decreases in weight, BMI, WC, FM, LDL, TG, TC, and HbA1c in overweight/obese participants, with large effect sizes (d = -2.19 for weight/BMI, d = -1.51 for LDL, d = -1.42 for TC).
- →PracticesHatha YogaCertaintyMediumSourceClinical
A 2021 trial tested yoga as an addition to behavioral weight-loss treatment in 50 adults with obesity (BMI 31.3 ± 3.8 kg/m2). A separate trial of 52 people reported reduced affective eating and cortisol reactivity with heated Hatha yoga compared with a wait-list, describing the result as preliminary.
Who was studied
- People with a condition
- Obesity
- Overweight
Open Hatha YogaStudy result
Trial enrolled adults with obesity (BMI 31.3 ± 3.8 kg/m2) and tested yoga as an add-on to behavioral weight-loss treatment
Low probability(12)(0)(12)
- →PracticesAnusara YogaCertaintyLowSourceMeta-analysis
Pooled randomized trials in adults with high BMI reported blood-pressure and lipid benefits. Most trials did not explicitly recruit people with obesity, which limits how directly the findings apply to that population.
Who was studied
- People with a condition
- Obesity
Open Anusara YogaStudy result
Pooled RCTs of yoga in adults with high BMI showed blood pressure and lipid benefits; most trials did not explicitly recruit people with obesity.
- →PracticesStrength TrainingCertaintyLowSourceMeta-analysisLarge effect
Pooled analyses whose designs were not recorded found that resistance exercise during dietary weight loss increased fat mass loss, preserved fat-free mass, and improved muscle strength. Other analyses found reduced fat mass and percentage body fat, but findings conflict: a separate pooled analysis found no statistically significant changes in body fat percentage, BMI, fat mass, or lean body mass versus control.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
- Healthy people and patients
- Obesity
- Sarcopenia
Open Strength TrainingStudy result
Meta-analysis showing resistance exercise during dietary weight loss increases fat mass loss, preserves fat-free mass, and improves muscle strength.
- →PracticesTai ChiCertaintyLowSourceMeta-analysis
Pooled randomized trials in adults with obesity, dyslipidemia, hyperglycemia or hypertension reported improvements in triglycerides, diastolic blood pressure and waist circumference, along with increased HDL cholesterol.
Who was studied
- People with a condition
- Dyslipidemia
- Hyperglycemia
- Hypertension
- Obesity
Open Tai ChiStudy result
Pooled RCTs in adults with these conditions showed significant improvements in triglycerides, diastolic blood pressure and waist circumference, and increased HDL cholesterol.
- →PracticesQigongCertaintyLowSourceRCT
A pooled analysis found BMI benefits compared with an exercise control, but not compared with no intervention. The result was not robust after high risk of bias trials were excluded.
Who was studied
- People with a condition
- Diabetes Type2
- Hypercholesterolemia
- Hypertension
- Metabolic Syndrome
- Obesity
Open QigongStudy result
Significant benefit on BMI vs exercise control, but not vs no intervention; effect not robust after excluding high risk of bias trials.
- →PracticesBrisk WalkingCertaintyLowSourceClinical
In a randomized controlled trial of 49 people with obesity and IBD, a 10-week walking program reduced BMI and body fat percentage. Another randomized controlled trial found reduced fat mass in women with BMI >25 kg/m^2, but not across participants overall.
Who was studied
- Healthy people and patients
- Ibd
- Menopause
- Obesity
- Osteoporosis
Open Brisk WalkingStudy result
Significant fat mass reduction in women with BMI >25 kg/m^2, though not significant overall.
- →PracticesInfrared SaunaCertaintyLowSourceClinical
A 2009 review considered obesity alongside chronic pain, coronary artery disease, and heart failure, drawing on randomized and non-randomized human studies.
Who was studied
- Healthy people and patients
- Chronic Pain
- Coronary Artery Disease
- Heart Failure
- Obesity
Open Infrared SaunaStudy result
Weak evidence from a single study (review abstract)
- →PracticesMeditationCertaintyLowSourceClinical
A 2025 review reported greater attenuation of attentional bias after mindfulness-based interventions among people with overweight or obesity. Findings for children and adolescents differ: a separate review found the efficacy and safety of yoga and mindfulness for obesity management insufficiently established, with high risk of bias and yoga effects confounded by added physical exercise.
Who was studied
- People with a condition
- Cancer
- Eating Disorder
- Obesity
Open MeditationStudy result
Individuals with overweight or obesity showed greater reward responsivity and reduced inhibitory control; clinical evidence suggests greater attenuation of attentional bias following mindfulness-based intervention.
- →PracticesMindfulness MeditationCertaintyLowSourceClinical
A review reported that clinical populations with obesity or binge eating disorder had higher attentional bias at baseline and greater reductions after mindfulness intervention.
Who was studied
- People with a condition
Open Mindfulness MeditationStudy result
Clinical populations with obesity or BED displayed both heightened baseline attentional biases and greater reductions following mindfulness intervention.
- →PracticesVinyasa YogaCertaintyLowSourceClinical
A trial enrolled adults with obesity (BMI 31.3 ± 3.8 kg/m2) and measured weight loss, but no weight-loss result is reported here.
Who was studied
- People with a condition
- Obesity
Open Vinyasa YogaStudy result
Adults with obesity (BMI 31.3 ± 3.8 kg/m2) were the study population, and weight loss was measured.
- →PracticesYogaCertaintyLowSourceClinical
An 8-week Bikram yoga program reduced body mass and BMI in participants with obesity, while other studies reported limited changes in body composition.
Who was studied
- People with a condition
- ADHD
- Depression
- Obesity
Open YogaStudy result
8-week Bikram yoga reduced body mass and BMI in obese participants; other studies show limited body composition changes
- →PracticesLatin Dance FitnessCertaintyLowSourceClinical
A pilot study involving 17 people with menopause and obesity reported improvements in quality of life, sports-related barriers, and menopausal symptoms, but no significant change in fitness or body composition.
Who was studied
- People with a condition
- Menopause
- Obesity
Open Latin Dance FitnessStudy result
Single-arm pilot study showing improvements in quality of life, sports-related barriers, and menopausal symptoms; no significant change in fitness or body composition.
- →PracticesIndoor RowingCertaintyLowSourceTheoretical
Rowing is characterized as a low-impact exercise with high energy expenditure that may support weight loss and metabolic health in people with obesity.
Open Indoor RowingStudy result
As a high-energy-expenditure, low-impact exercise, rowing is suitable for individuals with obesity to support weight loss and metabolic health.
Very low probability(1)(1)(0)
- →SupplementsChagaCertaintyVery lowSourceAnimal research
In high-fat-diet mice, Inonotus obliquus extracts improved body-weight growth rate, accumulated body-weight gain, and accumulated energy intake within 14 weeks. Its polysaccharide reduced body weight, systemic lipid accumulation, and obesity-related liver injury in mice.
Who was studied
- People with a condition
Open ChagaStudy result
Both Inonotus obliquus extracts significantly improved the body weight growth rate, accumulated BWG, and accumulated EI of HFD mice within 14 weeks.
What to avoid
Interventions recorded as making it worseNothing in this library is currently recorded as making Obesity worse. Coverage is partial, and absence here is not evidence of safety.
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
Full write-up
What is it
Obesity is classified as a metabolic condition in which body weight is a central concern. Research related to it may also examine appetite, insulin resistance, pancreatic beta-cell function, muscle mass, strength, and physical function; these are related measures, not interchangeable definitions of obesity itself.
Findings may apply only to the groups studied, including people with type 2 diabetes, post-menopausal women with sarcopenic obesity, or children and adolescents living with overweight/obesity. Examples of options studied in this context include Curcumin and Dietary Fiber (Prebiotics).
Evidence-backed options
The options associated with obesity cover several different targets rather than one consistent outcome. Findings include changes in appetite and energy intake with Dietary Fiber (Prebiotics), body weight and metabolic measures with Curcumin, preservation of muscle-related outcomes with L-Leucine alongside whey protein and other nutritional support, and changes in fat-free mass or abdominal fat when Whey Protein is paired with resistance training. These results come from different populations and combinations, so they should not be treated as interchangeable approaches.
Duration and amount appear to matter for some options. Spirulina showed its most notable findings at doses of ≥ 2 g/day and durations of > 12 weeks. Taurine was associated with greater improvements in glycemic control at 3 g per day, particularly with longer-term use. Other findings were observed over 12 weeks for Astaxanthin with exercise training, while a 6-month treatment of Berberine at 1 g/d did not reduce VAT area or liver fat content.
The evidence does not apply uniformly across people with obesity. Omega-3 did not produce significant anthropometric effects in children and adolescents living with overweight/obesity, while Curcumin was studied in people with type 2 diabetes and obesity and L-Leucine findings involved post-menopausal women with sarcopenic obesity. Evidence for BCAA, Chaga, and Chlorella comes from animal research, which cannot establish the same effects in humans. Hatha Yoga and other options may involve broader changes than body weight alone. A clinician can help interpret relevance for an individual medical condition.