body

Body Composition Improvement

Body Composition Improvement is a body-focused outcome. Explore its context and place among related health effects.

2Supplements
36Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

38 options:1 good evidence6 some evidence5 mixed15 not enough evidence2 not tested in people5 personal stories only4 no benefit found

What studies foundSize of effect

CyclingpracticeGood evidence it helpsSize of effect: Not known
Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Cycling page
FastingpracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
26 of 31 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials involving 427 people found little to no difference in percentage weight loss from baseline compared with no intervention or a waiting list. Another analysis of randomized trials reported the greatest reductions in body weight, waist circumference, and body fat with alternate-day fasting, while a 2025 review described three studies that found no significant difference in body weight and BMI.
Open the Fasting page
SwimmingpracticeSome 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. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found swimming reduced body mass by a mean of -2.90 kg. Another pooled analysis reported lower body mass index with aquatic or combined programs.
Open the Swimming page
DancepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Dance page
AcupuncturepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Pooled randomized trials found BMI decreased by 0.70 kg/m2 with acupuncture; one analysis in people with PCOS reported a decrease of 1.15 kg/m2. The studies included people with obesity and PCOS.
Open the Acupuncture page
QigongpracticeSome 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. Strongest study: a pooled analysis of several trials.
A 2017 meta-analysis of randomized trials found BMI was 1.65 kg/m² lower with Tai Chi/Qigong than with exercise among 239 people in its analysis. A 2024 quasi-experimental study also reported greater decreases in BMI and waist circumference in the intervention group after the program.
Open the Qigong page
TENS / EMS TherapypracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the TENS / EMS Therapy page
High-Intensity Interval Training (HIIT)practiceMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
40 of 58 studies found a benefit; 18 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses of randomized trials found body fat percentage decreased by 1.63% in an analysis of 4,213 people and body fat mass decreased by 3.45% in an analysis of 666 people. Findings disagree: a separate pooled analysis did not find a statistically significant difference in body mass index versus control.
Open the High-Intensity Interval Training (HIIT) page

Strength TrainingpracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
18 of 24 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
Open the Strength Training page
CardiopracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
11 of 12 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded linked each 30 minutes per week of aerobic exercise with a lower waist circumference (mean difference, −0.56 cm); the reported estimates at 300 min/week were −4.21 cm for moderate intensity and −5.34 cm for moderate-to-vigorous intensity. Other pooled results found BMI reductions, but a pooled analysis of randomized and non-randomized human studies found no significant BMI difference versus placebo.
Open the Cardio page
Tai ChipracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
8 of 9 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Tai Chi page
CalisthenicspracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Calisthenics page
YogapracticeNot enough evidence
Too few or too small studies to know if it works.
6 of 11 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
Open the Yoga page
Hatha YogapracticeNot enough evidence
Too few or too small studies to know if it works.
8 of 10 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Two randomized trials reported changes in body-composition measures: one found waist circumference and waist-to-hip ratio were lower than in controls, and another found lower body-fat percentage after hot yoga than after thermoneutral yoga or control. A trial of 17 people found no significant differences in BMI.
Open the Hatha Yoga page
PilatespracticeNot enough evidence
Too few or too small studies to know if it works.
6 of 14 studies found a benefit; 8 found none. Strongest study: a randomized controlled trial.
A trial reported a decrease in waist-to-hip ratio within the Pilates-plus-aerobic-exercise group. Findings differ: a pooled analysis found no significant change in body mass index among pregnant women.
Open the Pilates page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
7 of 11 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
A 2022 review pooling randomized trials found BMI decreased in the intervention groups in two studies, including Stepper and Nordic walking programs. The findings are mixed: another 2021 review also reported improvements in body composition, but the studies do not point to a consistent result.
Open the Brisk Walking page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 5 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
A 2022 trial reported a body-mass difference of 6.32 kg, but the finding does not specify its direction. A 2025 trial found no significant between-group difference in total body fat mass, so the findings do not show a consistent change across body-composition measures.
Open the Latin Dance Fitness page
MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Meditation page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials in people with metabolic syndrome found the measured outcome was 2.46 kg lower among 261 people in its outcome analysis.
Open the Cupping Therapy page
Hot YogapracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In an RCT with 52 healthy participants, body-fat percentage measured by dual-energy X-ray absorptiometry was lower after the intervention in the hot-yoga group than in the thermoneutral-yoga and control groups. In another RCT with 63 participants, higher attendance was associated with reductions in body-fat percentage.
Open the Hot Yoga page
PsychotherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
Open the Psychotherapy page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none. Strongest study: a systematic review of studies.
A review suggested that cold-water immersion may reduce or transform adipose tissue and may improve insulin sensitivity. These are reported as possible effects, rather than a quantified change in body composition.
Open the Ice Bath / Cold Plunge page
Tabata TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Tabata Training page
Jump Rope TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 9 studies found a benefit; 5 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 96 participants with overweight or obesity, average BMI decreased about 10% and 11% in the OV-E and OB-E groups. Another randomized trial found a fat-mass decrease of 2.3 kg in the JR-HIIT group; studies disagree, as a separate trial ranked BMI-SDS change from greatest to least as combined intervention, exercise intervention, and nutrition education.
Open the Jump Rope Training page
Transcendental MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Among people with hypertension, an RCT of 62 found a lesser increase in BMI after 4-month follow-up with Transcendental Meditation than with the control condition.
Open the Transcendental Meditation page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none. Strongest study: a small pilot study.
A 2026 pilot study of 18 people with HFpEF reported improved body composition, muscle function, exercise capacity, and QoL. Results differ from a 2020 quasi-experimental study of 38 people, which found no significant changes in body composition before and after the 8-session sauna therapy.
Open the Finnish Sauna page
Yoga NidrapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a single case report.
A 2022 case report described one person with menopause whose BMI reduced to 28.4 from initial value of 30.3; this single report does not establish a general effect.
Open the Yoga Nidra page
ChagasupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
3 of 4 studies found a benefit; 1 found none. Strongest study: an animal study. Studied for 12 weeks.
Open the Chaga page
Turkey TailsupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit. Strongest study: an animal study. Studied for 4 weeks.
Open the Turkey Tail page
Anusara YogapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Anusara Yoga page
Mobility TrainingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Mobility Training page
Foam RollingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Foam Rolling page
Vinyasa YogapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Vinyasa Yoga page
Yin YogapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Yin Yoga page
Red Light Therapy (Photobiomodulation)practiceNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a systematic review of studies.
No human evidence is reported for improved body composition.
Open the Red Light Therapy (Photobiomodulation) page
Grounding / EarthingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a non-randomized trial.
A 2025 quasi-experimental study in 60 people with menopause found no significant time × group interactions for any measured body-composition indices, so barefoot walking did not show significant changes in those measures.
Open the Grounding / Earthing page
Hot BathpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a non-randomized trial.
A quasi-experimental study of 9 found no main effect of the intervention on body composition. The studies did not support an improvement.
Open the Hot Bath page
Social DancingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit.
Open the Social Dancing page

Show all 38

Comparing practices

CyclingGood evidence it helps3 trials
High-Intensity Interval Training (HIIT)Mixed resultsSize of effect: Small40 trials
Strength TrainingMixed resultsSize of effect: Large18 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it38 listed

AllSupplementsPractices

Start here

Highest probability, strongest evidence

PracticesCyclingCertaintyHighSourceClinical4 other sources
A systematic review of pooled analyses whose designs were not recorded found reduced VAT after 8–12 weeks of cycling HIIT three times weekly; 138 people were included in the outcome analysis. In a separate randomized trial of 120 people, fat mass was 38.2%±7.1% in the exercise group versus 42.0%±6.2% in the control group (p=0.005).
Who was studied
People with a condition
Study result
Four trials reported significant reductions in VAT after 8–12 weeks of thrice-weekly cycling HIIT sessions.
Open Cycling
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Medium probability(11)

PracticesFastingCertaintyMediumSourceMeta-analysisSmall effect32 other sources
A meta-analysis of randomized trials involving 427 people found little to no difference in percentage weight loss from baseline compared with no intervention or a waiting list (MD -3.42, 95% CI -4.95 to -1.90). Another analysis of randomized trials reported the greatest reductions in body weight, waist circumference, and body fat with alternate-day fasting, while a 2025 review described three studies that found no significant difference in body weight and BMI.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Cancer
Diabetes Type2
Fatty Liver Nafld
Hypertension
Metabolic Syndrome
Multiple Sclerosis
+5 more
Study result
Compared to no intervention or waiting list, intermittent fasting likely results in little to no difference in percentage weight loss from baseline (MD -3.42, 95% CI -4.95 to -1.90; 6 studies, 427 participants; moderate-certainty evidence due to risk of bias).
Open Fasting
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PracticesCardioCertaintyMediumSourceMeta-analysisSmall effectconflicting findings13 other sources
A pooled analysis whose designs were not recorded linked each 30 minutes per week of aerobic exercise with a lower waist circumference (mean difference, −0.56 cm [95% CI, −0.67 to −0.45 cm]); the reported estimates at 300 min/week were −4.21 cm for moderate intensity and −5.34 cm for moderate-to-vigorous intensity. Other pooled results found BMI reductions, but a pooled analysis of randomized and non-randomized human studies found no significant BMI difference versus placebo.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Diabetes Type2
Obesity
Psoriasis
Psoriatic Arthritis
Sleep Apnea
Study result
Each 30 minutes per week of aerobic exercise was associated with lower waist circumference (mean difference, −0.56 cm [95% CI, −0.67 to −0.45 cm]; I²=88%; GRADE=high; 62 trials, 4281 participants); −4.21 cm at 300 min/week moderate intensity and −5.34 cm at 300 min/week moderate-to-vigorous intensit
Open Cardio
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PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceMeta-analysisSmall effectconflicting findings59 other sources
Pooled analyses of randomized trials found body fat percentage decreased by 1.63% in an analysis of 4,213 people and body fat mass decreased by 3.45% in an analysis of 666 people. Findings disagree: a separate pooled analysis did not find a statistically significant difference in body mass index versus control.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction Drugs
Ankylosing Spondylitis
Asthma
Breast Cancer
Cancer
Copd
+21 more
Study result
HIIT significantly improved body fat percentage (BF%) [MD: −1.63%, p = 0.005]
Open High-Intensity Interval Training (HIIT)
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PracticesStrength TrainingCertaintyMediumSourceMeta-analysisLarge effectconflicting findings25 other sources
Pooled analyses of randomized trials found a reduction in BMI of MD -0.37 kg/m 2 and a reduction in body fat of -0.54%. Findings for body weight differ: another pooled analysis found no clear effect, with MD 0.95, 95% CI [-1.28, 3.17].
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Cancer
Diabetes Type2
Obesity
Overweight
Study result
as well as a modest reduction in BMI (MD -0.37 kg/m 2 )
Open Strength Training
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PracticesTai ChiCertaintyMediumSourceMeta-analysisSmall effectconflicting findings10 other sources
Pooled analyses found lower BMI (SMD -0.35, 95% CI [-0.50, -0.20]) among 1,163 people in an outcome analysis and reduced waist circumference among 1,746 people in another analysis. Findings were mixed: a pooled analysis of randomized trials reported no significant BMI effect for Taiji.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Diabetes
Dyslipidemia
Elderly
Hyperglycemia
Hypertension
Obesity
+2 more
Study result
Tai Chi (SMD = -0.35, 95% CI [-0.50, -0.20], p=0, I²=29%) significantly reduced BMI compared to control; SUCRA=80.
Open Tai Chi
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PracticesSwimmingCertaintyMediumSourceRCT9 other sources
A pooled analysis of randomized and non-randomized human studies found swimming reduced body mass by a mean of -2.90 kg (95% CI -5.02 to -0.78). Another pooled analysis reported lower body mass index with aquatic or combined programs.
Who was studied
Healthy people and patients
Hypertension
Study result
the aquatic or combined programs have a positive effect on the reduction of the body mass index
Open Swimming
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PracticesDanceCertaintyMediumSourceRCT4 other sources
A pooled analysis whose study designs were not recorded found lower body weight with plaza dancing among healthy middle-aged and older women; 456 people were included in its body-weight analysis (SMD of −0.27, 95%CI [−0.46, −0.09], p = 0.004).
Who was studied
Healthy people and patients
Study result
plaza dancing intervention significantly reduced body weight in healthy middle-aged and the aged women, with SMD of −0.27, 95%CI [−0.46, −0.09], p = 0.004
Open Dance
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PracticesAcupunctureCertaintyMediumSourceRCT3 other sources
Pooled randomized trials found BMI decreased by 0.70 kg/m2 with acupuncture; one analysis in people with PCOS reported a decrease of 1.15 kg/m2. The studies included people with obesity and PCOS.
Who was studied
People with a condition
Obesity
Pcos
Study result
acupuncture significantly improved BMI [MD = −0.70, 95% CI (−1.19, −0.21); p = 0.005]
Open Acupuncture
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PracticesQigongCertaintyMediumSourceRCT3 other sources
A 2017 meta-analysis of randomized trials found BMI was 1.65 kg/m² lower with Tai Chi/Qigong than with exercise among 239 people in its analysis. A 2024 quasi-experimental study also reported greater decreases in BMI and waist circumference in the intervention group after the program.
Who was studied
People with a condition
Diabetes
Hypercholesterolemia
Hypertension
Metabolic Syndrome
Overweight
Schizophrenia
Study result
significant benefit of Tai Chi/qigong over exercise on BMI only (n=2 studies with 239 participants; mean difference −1.65 kg/m² (95% CI: −3.11, −0.20); I²=0%)
Open Qigong
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PracticesCalisthenicsCertaintyMediumSourceRCT5 other sources
A 2024 randomized trial of 60 participants found body fat reductions in two exercise groups compared with control (SMD 1.53 and SMD 1.43). In a 2022 trial, total fat mass decreased in both groups, but only the reduction in the L-HIIT group differed from control.
Who was studied
Healthy people and patients
Frailty
Obesity
Study result
significant body fat reductions in BWRTG (p<0.001; d=1.53) and KRTG (p<0.001; d=1.43) compared to CG
Open Calisthenics
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PracticesTENS / EMS TherapyCertaintyMediumSourceClinical3 other sources
A review found that waist circumference was the only body-composition measure with a significant post-intervention reduction. In one randomized trial of 46 people, weight in the electrical stimulation group changed from 85.4 ± 19.9 kg at baseline to 82.8 ± 19.5 kg at 20 weeks, while the comparison group changed from 84.3 ± 15.2 kg to 84.6 ± 15.7 kg.
Who was studied
Healthy people and patients
Diabetes Type2
Hypertension
Obesity
Study result
significant reduction was observed only in waist circumference at post-intervention
Open TENS / EMS Therapy
→

Low probability(22)

PracticesYogaCertaintyLowSourceMeta-analysisLarge effectconflicting findings12 other sources
A 2025 pooled analysis of randomized trials found lower body mass index among 2,028 people in its analysis (SMD -1.35 [-1.61, -1.08]). Results differed by measure: a 2026 pooled analysis found no significant difference in waist circumference between yoga and control groups for interventions lasting ≥12 weeks (SMD = −0.02, p = 0.92).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Diabetes Type2
Hypothyroidism
Intellectual Disability
Menopause
Obesity
Overweight
+1 more
Study result
body mass index (95 % CI: -1.61 to -1.08)
Open Yoga
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PracticesBrisk WalkingCertaintyLowSourceRCTconflicting findings12 other sources
A 2022 review pooling randomized trials found BMI decreased in the intervention groups in two studies, including Stepper and Nordic walking programs. The findings are mixed: another 2021 review also reported improvements in body composition, but the studies do not point to a consistent result.
Who was studied
Healthy people and patients
Hypertension
Menopause
Osteopenia
Osteoporosis
Study result
Three articles concluded that brisk walking has a significant influence on body composition between the pre-test and post-test.
Open Brisk Walking
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PracticesPilatesCertaintyLowSourceRCTTrivial effectconflicting findings15 other sources
A trial reported a decrease in waist-to-hip ratio within the Pilates-plus-aerobic-exercise group. Findings differ: a pooled analysis found no significant change in body mass index among pregnant women.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Back Pain
Gestational Diabetes
Hypertension
Multiple Sclerosis
Obesity
Overweight
+1 more
Study result
The reported results suggest that intervention with Pilates could be a valid tool for improving body composition.
Open Pilates
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PracticesMeditationCertaintyLowSourceRCTconflicting findings4 other sources
A meta-analysis of randomized trials involving 356 women found reductions in BMI, body weight, and abdominal circumference in mindfulness-based intervention groups. Another pooled analysis of randomized trials found a non-significant BMI reduction (MD = −0.44, 95%CI: (−1.70, 0.82)); findings therefore disagree.
Who was studied
People with a condition
Pcos
Study result
Women in the MBI groups showed significant reductions in BMI, body weight, abdominal circumference
Open Meditation
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PracticesCupping TherapyCertaintyLowSourceRCT1 other source
A pooled analysis of randomized trials in people with metabolic syndrome found the measured outcome was 2.46 kg lower among 261 people in its outcome analysis (MD = −2.46, 95% CI: −4.25 to −0.68, P = .007).
Who was studied
People with a condition
Metabolic Syndrome
Study result
MD = −2.46, 95% CI: −4.25 to −0.68, P = .007, I^2 = 0%
Open Cupping Therapy
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PracticesPsychotherapyCertaintyLowSourceRCT1 other source
In people with type 2 diabetes, a pooled analysis of randomized and non-randomized human studies reported a 12-month difference in weight of MD -3.58 kg [-5.62, -1.53].
Who was studied
People with a condition
Diabetes Type2
Study result
weight loss was significantly reduced at 12 months (MD -3.58, 95% CI -5.62 to -1.53)
Open Psychotherapy
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PracticesHatha YogaCertaintyLowSourceClinical11 other sources
Two randomized trials reported changes in body-composition measures: one found waist circumference and waist-to-hip ratio were lower than in controls, and another found lower body-fat percentage after hot yoga than after thermoneutral yoga or control. A trial of 17 people found no significant differences in BMI.
Who was studied
Healthy people and patients
Breast Cancer
Overweight
Pms
Study result
At the end of the intervention, WC and WHR were significantly lower in the intervention group compared to controls (P < 0.05)
Open Hatha Yoga
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PracticesLatin Dance FitnessCertaintyLowSourceClinicalSmall effect6 other sources
A 2022 trial reported a body-mass difference of 6.32 kg, but the finding does not specify its direction. A 2025 trial found no significant between-group difference in total body fat mass (0.7 kg, 95% CI -2.2 to 0.8, p=0.355), so the findings do not show a consistent change across body-composition measures.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Menopause
Obesity
Study result
body mass (M = 60.09 ± 7.57; MD = 6.32, p = 0.03, ES = 0.11)
Open Latin Dance Fitness
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PracticesHot YogaCertaintyLowSourceClinical5 other sources
In an RCT with 52 healthy participants, body-fat percentage measured by dual-energy X-ray absorptiometry was lower after the intervention in the hot-yoga group than in the thermoneutral-yoga and control groups. In another RCT with 63 participants, higher attendance was associated with reductions in body-fat percentage.
Who was studied
Healthy people
Study result
Body fat percentage determined via dual-energy X-ray absorptiometry was significantly lower in the hot yoga group after the intervention than in the thermoneutral yoga and control conditions.
Open Hot Yoga
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PracticesIce Bath / Cold PlungeCertaintyLowSourceClinical4 other sources
A review suggested that cold-water immersion may reduce or transform adipose tissue and may improve insulin sensitivity. These are reported as possible effects, rather than a quantified change in body composition.
Who was studied
Healthy people and patients
Study result
CWI seems to reduce and/or transform body adipose tissue, as well as reduce insulin resistance and improve insulin sensitivity.
Open Ice Bath / Cold Plunge
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PracticesTabata TrainingCertaintyLowSourceClinical4 other sources
A 2025 randomized trial of 64 participants found lower BMI and fat content in the experimental group than in the control group; the reported BMI difference was −1.2 kg/m². A 2020 trial found a decrease in percent body fat from 14.44 ± 3.33% to 13.61 ± 3.16%.
Who was studied
Healthy people
Obesity
Overweight
Study result
The experimental group had significantly lower BMI and fat content than the control group (P < 0.05).
Open Tabata Training
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PracticesJump Rope TrainingCertaintyLowSourceClinicalconflicting findings10 other sources
In a randomized trial of 96 participants with overweight or obesity, average BMI decreased about 10% and 11% in the OV-E and OB-E groups. Another randomized trial found a fat-mass decrease of 2.3 kg in the JR-HIIT group; studies disagree, as a separate trial ranked BMI-SDS change from greatest to least as combined intervention, exercise intervention, and nutrition education.
Who was studied
Healthy people and patients
Obesity
Overweight
Study result
the average BMI in OV-E and OB-E decreased about 10% and 11% (p < 0.05)
Open Jump Rope Training
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PracticesTranscendental MeditationCertaintyLowSourceClinical1 other source
Among people with hypertension, an RCT of 62 found a lesser increase in BMI after 4-month follow-up with Transcendental Meditation than with the control condition (0.2 ± 1.6 versus 1.1 ± 1.4, P < 0.03).
Who was studied
People with a condition
Hypertension
Study result
The TM group exhibited a lesser increase in BMI at 4-month follow-up compared to the CTL group (0.2 ± 1.6 versus 1.1 ± 1.4, P < 0.03).
Open Transcendental Meditation
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PracticesFinnish SaunaCertaintyLowSourceClinical3 other sources
A 2026 pilot study of 18 people with HFpEF reported improved body composition, muscle function, exercise capacity, and QoL. Results differ from a 2020 quasi-experimental study of 38 people, which found no significant changes in body composition before and after the 8-session sauna therapy.
Who was studied
Healthy people and patients
Diabetes Type2
Heart Failure
Hypertension
Obesity
Study result
Sauna bathing ... improved exercise capacity, body composition, muscle function, and QoL in HFpEF
Open Finnish Sauna
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PracticesYoga NidraCertaintyLowSourceClinical1 other source
A 2022 case report described one person with menopause whose BMI reduced to 28.4 from initial value of 30.3; this single report does not establish a general effect.
Who was studied
People with a condition
Menopause
Study result
BMI reduced to 28.4 from initial value of 30.3.
Open Yoga Nidra
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SupplementsChagaCertaintyLowSourceAnimal researchanimal / in-vitro only4 other sources
BWG significantly reduced in IO_H vs ORG (p<0.001); IO_L also reduced (p=0.029)
Who was studied
Healthy people and patients
Diabetes Type2
Dose & course
12 weeks
Who it applies to
Animal
Open Chaga
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PracticesAnusara YogaCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 6 of 140 Reddit reports discussing it.
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PracticesMobility TrainingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 276 Reddit reports discussing it.
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PracticesFoam RollingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 222 Reddit reports discussing it.
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PracticesVinyasa YogaCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 6 of 312 Reddit reports discussing it.
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PracticesYin YogaCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 4 of 71 Reddit reports discussing it.
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PracticesSocial DancingCertaintyLowSourceTheoretical2 other sources
A systematic review of randomized trials in people with hypertension found that dance did not significantly reduce BMI (MD = −0.30, 95% CI (−1.98, 1.39), p = 0.73); the findings did not support this effect.
Who was studied
People with a condition
Hypertension
Open Social Dancing
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Very low probability(4)

PracticesRed Light Therapy (Photobiomodulation)CertaintyVery lowSourceRCT2 other sources
No human evidence is reported for improved body composition.
Who was studied
People with a condition
Breast Cancer
Open Red Light Therapy (Photobiomodulation)
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PracticesGrounding / EarthingCertaintyVery lowSourceClinical1 other source
A 2025 quasi-experimental study in 60 people with menopause found no significant time × group interactions for any measured body-composition indices, so barefoot walking did not show significant changes in those measures.
Who was studied
People with a condition
Menopause
Open Grounding / Earthing
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PracticesHot BathCertaintyVery lowSourceClinical1 other source
A quasi-experimental study of 9 found no main effect of the intervention on body composition. The studies did not support an improvement.
Who was studied
Healthy people
Open Hot Bath
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SupplementsTurkey TailCertaintyVery lowSourceAnimal researchanimal / in-vitro only1 other source
Suppressed body weight gain (p<0.05); exact values not given in main text
Who was studied
Hypercholesterolemia
Dose & course
4 weeks
Who it applies to
Animal
Open Turkey Tail
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 26

Practice	How sure	Effect size	Own trials	What worked in trials
Cycling	CertaintyHighSourceClinical		3 trials or pooled analyses	45–48 min · 3×/week · 10–12 weeks
Strength Training	CertaintyMediumSourceMeta-analysis	Large effect	18 trials or pooled analyses	30–60 min · 2–3×/week · 8–15 weeks
High-Intensity Interval Training (HIIT)	CertaintyMediumSourceMeta-analysis	Small effect	40 trials or pooled analyses	2–30 min · 2–3×/week · 2–9 weeks
Fasting	CertaintyMediumSourceMeta-analysis	Small effect	25 trials or pooled analyses	2–7×/week · 0.7–16 weeks
Cardio	CertaintyMediumSourceMeta-analysis	Small effect	11 trials or pooled analyses	40–50 min · 3–3.5×/week · 8–13 weeks
Tai Chi	CertaintyMediumSourceMeta-analysis	Small effect	8 trials or pooled analyses	47–60 min · 1–3×/week · 10–21 weeks
Swimming	CertaintyMediumSourceRCT		6 trials or pooled analyses	45 min · 2.5–3×/week · 8–25 weeks
Acupuncture	CertaintyMediumSourceRCT		3 trials or pooled analyses
Calisthenics	CertaintyMediumSourceRCT		3 trials or pooled analyses	15–38 min · 3×/week · 4–8 weeks
Dance	CertaintyMediumSourceRCT		3 trials or pooled analyses	60 min · 3–4×/week · 18–23 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

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

Body Composition Improvement describes a favorable change in body measurements, such as lower body weight or body mass index (BMI). It is an outcome rather than a specific activity, supplement, or treatment. Approaches studied in relation to this outcome include Cycling, Swimming, Yoga, and Tai Chi.

How interventions help

Body composition can change in different ways: some interventions were associated with lower body weight, body mass index, or waist circumference, while others concerned adipose tissue, insulin sensitivity, or preservation of skeletal muscle. Exercise-based approaches, including Cycling, Swimming, Yoga, Hatha Yoga, and Tai Chi, were studied as programs rather than as single brief exposures, with findings covering weight, body mass index, and waist measurements. The results therefore should not be treated as interchangeable measures of the same outcome.

Supplement-based interventions varied substantially in duration. L-Carnitine was studied over 2 weeks to 12 months at 2–3 g/day, while Creatine was studied for 7 days with a varied dose. Other examples included Ginger for 4 weeks at 2000 mg/day, Collagen for 12 weeks at 15 g/day, Psyllium Husk for 6 weeks at 6 g/day, and L-Leucine for 2 months at 125 mL/day. These time frames indicate when changes were assessed, not that the same timing or dose applies across interventions.

Some approaches may be more relevant to maintaining or changing lean tissue than to reducing scale weight. BCAA was associated with maintained skeletal muscle mass in the reported study, whereas Sodium Bicarbonate showed an unchanged body-weight measure. TENS / EMS Therapy had a weight reduction in one comparison, but findings were conflicting. The studies included people with a clinical condition, people whose health status was not specified, and mixed populations, so applicability depends on how closely the studied participants and intervention schedule match the intended use.

Choosing guidance

For a choice supported by direct human research, exercise-based options such as Cycling, Swimming, Yoga, Hatha Yoga, and Tai Chi are the clearest starting points in this group. They have been studied in people with clinical conditions or in groups whose health status was not specified, so results may not apply equally to every person. These options also differ in what they measure: some research focuses on weight or BMI, while other studies examine waist circumference or broader body-composition measures. Those outcomes should not be treated as interchangeable.

The time and effort required vary substantially. Exercise approaches generally depend on repeated participation, while several supplements were studied with daily use over periods ranging from weeks to months. Creatine was examined over a shorter period, whereas other options, including L-Carnitine, were studied across a much wider duration range. This makes direct comparisons difficult: a result seen after a brief protocol may not represent the same kind of change as one assessed after sustained use. Information about how quickly most options act is limited, so an immediate effect should not be assumed.

Human evidence is uneven among the non-exercise choices. Ice Bath / Cold Plunge, Sodium Bicarbonate, Ginger, L-Leucine, Psyllium Husk, and Dietary Fiber (Prebiotics) have human research, while Saccharomyces Boulardii and Taurine rely on non-human or review-based evidence for this effect. L-Carnitine and Collagen also have limitations in direct human applicability despite having study records. TENS / EMS Therapy has conflicting evidence, making it less suitable when consistency across studies is important. Anecdotal options such as Inositol, Tongkat Ali (Eurycoma), and individual yoga styles may suit readers exploring personal reports, but they are not substitutes for human clinical evidence.