health

Weight Management Support

A focused overview of Weight Management Support and its place in the health category.

1Supplements
32Practices

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.

33 options:7 some evidence6 mixed15 not enough evidence1 not tested in people3 personal stories only1 no benefit found

What studies foundSize of effect

Jump Rope TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
7 of 8 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Jump Rope Training page
CyclingpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
6 of 7 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found lower BMI with HIIT than with MICT in obese populations. In a separate randomized trial, weight was slightly but significantly reduced.
Open the Cycling page
AcupuncturepracticeSome 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. Strongest study: a pooled analysis of several trials.
Pooled randomized trials found lower BMI with acupuncture; one analysis of 3,500 people reported a mean difference of -2.6 kg/m². The studies included people with obesity and PCOS.
Open the Acupuncture page
Tabata TrainingpracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 7 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2023 randomized trial of 122 participants with obesity or overweight found lower percent body fat, with a large effect. A separate 8-week trial also found reductions in percent body fat and body adiposity index over time.
Open the Tabata Training page
SwimmingpracticeSome 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.
A pooled analysis whose designs were not recorded found aquatic exercise was associated with less excessive maternal weight gain in pregnant women. A separate review reported favorable effects of swimming on body fat percentage.
Open the Swimming page
Red Light Therapy (Photobiomodulation)practiceSome 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.
A 2025 meta-analysis of randomized trials found waistline measurements were lower by 7.28 cm in the analysis of 347 people. Another review described reductions in body weight, BMI and waist circumference in a single high-intensity laser therapy study of people with obesity, but did not report the size of those changes.
Open the Red Light Therapy (Photobiomodulation) page
MeditationpracticeSome 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 systematic review of studies.
In a review, five out of seven trials reported positive effects on at least one body measurement. In one comparison involving 88 people, BMI decreased more in the mindful eating group than in controls; other reviewed findings concerned cravings, hedonic hunger, and emotional regulation.
Open the Meditation 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.
47 of 60 studies found a benefit; 13 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found lower body fat percentage, and another pooled analysis involving 2,204 people in its analysis reported improvements in body mass index and fat mass. Findings disagree: a separate pooled analysis involving 1,192 people in its analysis did not find a statistically significant difference in body mass index versus control.
Open the High-Intensity Interval Training (HIIT) page

FastingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
44 of 50 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found that alternate-day fasting reduced weight by 5.07 kg in 11,998 people in its weight-change analysis; another pooled analysis whose designs were not recorded found a reduction of −3.40 kg compared with eating freely. Findings differ by fasting approach: a meta-analysis of randomized trials involving 761 people found no significant effect of the fasting-mimicking diet on body weight.
Open the Fasting page
CardiopracticeMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 6 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Among postmenopausal women, a pooled analysis whose designs were not recorded found a reduction in body weight; another pooled analysis of randomized trials found BMI improved compared with standard treatment. A separate pooled analysis whose designs were not recorded found no statistically significant BMI change, so the findings are mixed.
Open the Cardio page
YogapracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
9 of 17 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
A 2026 pooled analysis whose designs were not recorded found weight loss with interventions lasting <12 weeks among 106 people. Results differ across analyses: a 2025 pooled analysis found no significant weight difference among 269 people in its analysis.
Open the Yoga page
PilatespracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
11 of 13 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found lower pregnancy weight gain in the Pilates group. Another pooled analysis found a lower body mass index among 342 people; findings across studies vary.
Open the Pilates page
Brisk WalkingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
11 of 15 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
Open the Brisk Walking page
Acceptance and Commitment Therapy (ACT)practiceNot enough evidence
Too few or too small studies to know if it works.
4 of 6 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found a difference in mean percentage weight change from baseline to the end of the intervention of -0.71% among 2,535 people in its analysis. Another analysis reported an indirect effect on percentage weight change through changes in internal disinhibition (−0.05).
Open the Acceptance and Commitment Therapy (ACT) page
Strength TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
7 of 12 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses found reductions in fat mass with resistance exercise, including when combined with diet compared with diet alone. Findings differ for body weight: one analysis found resistance exercise alone did not significantly reduce weight.
Open the Strength Training page
Gardening TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Gardening Therapy page
QigongpracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A 2023 meta-analysis of randomized trials found reduced waist circumference with Qigong among 486 people in its analysis. A 2021 review also reported changes in waist circumference or waist-to-hip ratio in obese women with diabetes.
Open the Qigong page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found mean weight was 3.38 kg lower among 1,280 people in its outcome analysis. Another review included evidence suggesting cupping may not be effective for obesity, so the findings are not uniform.
Open the Cupping Therapy page
Hatha YogapracticeNot enough evidence
Too few or too small studies to know if it works.
7 of 12 studies found a benefit; 5 found none. Strongest study: a randomized controlled trial.
One randomized trial of 50 people reported adjusted weight loss of -3.4 kg in the SBWI+RES group. A separate 12-week randomized trial of 30 people found body-fat percentage decreased in the yoga-plus-diet groups compared with the diet-only group; another trial found no significant between-group differences in anthropometric measurements after 8 weeks.
Open the Hatha Yoga page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2020 trial of 98 participants reported a waist-circumference change of −2.275 cm in the ET group. A 2019 trial reported fat-mass reductions in both choreographed fitness groups, including −2.805% in the ZF group; this effect was classified as trivial.
Open the Latin Dance Fitness page
CalisthenicspracticeNot 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.
A 2021 randomized trial of 48 participants found a -3.8% change in weight. A 2022 trial also found total fat mass decreased in both groups, although only the reduction in the L-HIIT group differed from control.
Open the Calisthenics page
Indoor RowingpracticeNot 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 non-randomized trial.
A quasi-experimental study reported decreases in fat mass and total body fat percentage after training. Findings differ for waist circumference: a randomized trial reported a −5.7 cm change, but no main effect of time.
Open the Indoor Rowing page
Tai ChipracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 81 people, two Tai Chi groups had body-weight decreases of 2.69 kg and 2.04 kg, respectively, and both did better than the control group on the evaluated measures. Another randomized trial of 21 people found no significant changes in body weight or BMI, so results differed between trials.
Open the Tai Chi page
DancepracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In an RCT involving 58 people with Schizophrenia, Dance/Movement Therapy was associated with an average body-weight change of 1.3 kg. The change was not significant after Bonferroni correction, and the authors described it as negligible or not clinically relevant.
Open the Dance page
Hot YogapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a study that followed people over time.
A cohort study with 22 participants reported body-fat reductions of −3.71% at T1 and −6.07 at T3 compared with baseline. A separate quasi-experimental study with 42 participants found no significant changes in body mass or body-fat percentage after the intervention.
Open the Hot Yoga page
Infrared SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A 2009 review described support for FIRS therapy in people with obesity, but noted that it came from a single study.
Open the Infrared Sauna page
Social DancingpracticeNot 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.
In a randomized trial of 75 people, the dance group lost 0.98 kg after the experiment.
Open the Social Dancing page
BreathworkpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A review covering 516 people in its analysis reported a significant reduction in body mass index.
Open the Breathwork page
ChagasupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
3 of 5 studies found a benefit; 2 found none. Strongest study: an animal study. Studied for 2 weeks.
In animals, body-weight gain was significantly reduced with IO_L and IO_H compared with ORG.
Open the Chaga page
Vinyasa YogapracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Vinyasa Yoga may contribute to modest weight loss and maintenance; proposed pathways include increased energy expenditure and mindful eating behaviors.
Open the Vinyasa Yoga page
Binaural BeatspracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Binaural Beats 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
Laughter Yoga / TherapypracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
Open the Laughter Yoga / Therapy page

Show all 33

Comparing practices

CyclingSome evidence it helpsSize of effect: Medium4 trials
Tabata TrainingSome evidence it helpsSize of effect: Large7 trials
High-Intensity Interval Training (HIIT)Mixed resultsSize of effect: Small43 trials

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

What may help

Linked to improving it33 listed

AllSupplementsPractices

Start here

Most likely to help, from the evidence we have

PracticesFastingCertaintyMediumSourceMeta-analysisconflicting findings51 other sources
A meta-analysis of randomized trials found that alternate-day fasting reduced weight by 5.07 kg [95% CI 3.44 to 6.72] in 11,998 people in its weight-change analysis; another pooled analysis whose designs were not recorded found a reduction of −3.40 kg (95% CI −4.14 to −2.67) compared with eating freely. Findings differ by fasting approach: a meta-analysis of randomized trials involving 761 people found no significant effect of the fasting-mimicking diet on body weight.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Diabetes Type2
Fatty Liver Nafld
Hepatitis Viral
Hypercholesterolemia
+5 more
Study result
followed by alternate-day fasting, based on high-certainty evidence (mean difference of weight change (5.07 kg [95% CI 3.44 to 6.72])
Open Fasting
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PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceMeta-analysisSmall effectconflicting findings61 other sources
A pooled analysis of randomized trials found lower body fat percentage, and another pooled analysis involving 2,204 people in its analysis reported improvements in body mass index and fat mass. Findings disagree: a separate pooled analysis involving 1,192 people in its 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
Asthma
Breast Cancer
Cancer
Diabetes Type1
Diabetes Type2
Dyslipidemia
+11 more
Study result
body fat percentage (SMD = −0.84, 95% CI [−1.09, −0.59])
Open High-Intensity Interval Training (HIIT)
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PracticesCardioCertaintyMediumSourceMeta-analysisTrivial effectconflicting findings7 other sources
Among postmenopausal women, a pooled analysis whose designs were not recorded found a reduction in body weight (MD = −1.43, 95% CI: −1.97, −0.9); another pooled analysis of randomized trials found BMI improved compared with standard treatment (SMD -0.18 kg/m2, 95% CI -0.36 to -0.01). A separate pooled analysis whose designs were not recorded found no statistically significant BMI change, so the findings are mixed.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Diabetes Type2
Obesity
Overweight
Study result
Compared to the CON, AE (MD = −1.43, 95% CI: −1.97, −0.9) ... were more effective in improving BW among postmenopausal women
Open Cardio
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PracticesJump Rope TrainingCertaintyMediumSourceRCT9 other sources
A meta-analysis pooling randomized and non-randomized human studies reported benefits across body mass index and fat mass, among other outcomes. In a randomized trial of 129 people with obesity, weight improved in the FR–RS, RS and FR groups compared with the control group (MD -1.5 kg).
Who was studied
Healthy people and patients
Obesity
Study result
JRT showed beneficial effects in resting heart rate, body mass index, fat mass, cardiorespiratory endurance, lower- and upper-body maximal strength, jumping, range of motion, and sprinting.
Open Jump Rope Training
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PracticesCyclingCertaintyMediumSourceRCTModerate effect8 other sources
A pooled analysis whose study designs were not recorded found lower BMI with HIIT than with MICT in obese populations (SMD = -0.59 kg/m², 95% CI: -0.84 to -0.34, P < 0.001). In a separate randomized trial, weight was slightly but significantly reduced (p=0.047).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Study result
Compared to MICT, HIIT significantly reduced BMI in obese populations (SMD = -0.59 kg/m², 95% CI: -0.84 to -0.34, P < 0.001).
Open Cycling
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PracticesAcupunctureCertaintyMediumSourceRCT5 other sources
Pooled randomized trials found lower BMI with acupuncture; one analysis of 3,500 people reported a mean difference of -2.6 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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PracticesTabata TrainingCertaintyMediumSourceRCTLarge effect8 other sources
A 2023 randomized trial of 122 participants with obesity or overweight found lower percent body fat, with a large effect (d = -1.15, 95% CI: −1.53 to −0.75). A separate 8-week trial also found reductions in percent body fat and body adiposity index over time.
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
Overweight
Study result
moderate effects on %BF (p < 0.001, d = -1.15, 95% CI: −1.53 to −0.75)
Open Tabata Training
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Medium probability(6)

PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceRCT4 other sources
A 2025 meta-analysis of randomized trials found waistline measurements were lower by 7.28 cm in the analysis of 347 people. Another review described reductions in body weight, BMI and waist circumference in a single high-intensity laser therapy study of people with obesity, but did not report the size of those changes.
Who was studied
Healthy people and patients
Back Pain
Coronary Artery Disease
Covid 19
Endometriosis
Mild Cognitive Impairment
Obesity
+2 more
Study result
PBM demonstrated significantly improvements in body anthropometric measurements, such as waistline [MD = - 7.28, 95% CI (- 9.97 to - 5.67), p < 0.00001]
Open Red Light Therapy (Photobiomodulation)
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PracticesSwimmingCertaintyMediumSourceRCT4 other sources
A pooled analysis whose designs were not recorded found aquatic exercise was associated with less excessive maternal weight gain in pregnant women (mean difference −1.66 kg, 95% CI −2.67 to −0.66). A separate review reported favorable effects of swimming on body fat percentage.
Study result
Meta-analysis showed that aquatic exercise in pregnant women appears to have positive effects in the prevention of excessive maternal weight gain (mean difference −1.66 kg, 95% CI −2.67 to −0.66)
Open Swimming
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PracticesPilatesCertaintyMediumSourceRCTconflicting findings14 other sources
A pooled analysis of randomized and non-randomized human studies found lower pregnancy weight gain in the Pilates group. Another pooled analysis found a lower body mass index among 342 people; findings across studies vary.
Who was studied
Healthy people and patients
Addiction
Back Pain
Ibs
Neck Pain
Obesity
Overweight
+2 more
Study result
Pilates-treated women were less likely to gain weight during pregnancy than control (MD = −3.48, 95% CI [−6.17 to −0.79], P value = .01).
Open Pilates
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PracticesYogaCertaintyMediumSourceRCTSmall effectconflicting findings18 other sources
A 2026 pooled analysis whose designs were not recorded found weight loss with interventions lasting <12 weeks (SMD = −0.60, p = 0.05, I² = 0%) among 106 people. Results differ across analyses: a 2025 pooled analysis found no significant weight difference among 269 people in its analysis.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction
Diabetes Type2
Hypertension
Hypothyroidism
Menopause
Metabolic Syndrome
+5 more
Study result
Weight loss was significant for interventions <12 weeks (SMD = −0.60, p = 0.05, I² = 0%)
Open Yoga
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PracticesMeditationCertaintyMediumSourceClinical4 other sources
In a review, five out of seven trials reported positive effects on at least one body measurement. In one comparison involving 88 people, BMI decreased more in the mindful eating group than in controls (intragroup difference: −1.1 ± 1.5 vs. 0.7 ± 1.0 kg/m², p < 0.001); other reviewed findings concerned cravings, hedonic hunger, and emotional regulation.
Who was studied
People with a condition
Cancer
Eating Disorder
Obesity
Study result
five out of seven trials reported positive effects on at least one anthropometric variable... A greater decrease in BMI was reported in the mindful eating group compared to controls (intragroup difference: −1.1 ± 1.5 vs. 0.7 ± 1.0 kg/m², p < 0.001)
Open Meditation
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PracticesBrisk WalkingCertaintyMediumSourceClinicalconflicting findings16 other sources
A 2022 trial found that paced walking reduced body weight at T24. A 2025 trial found a BMI difference of MD -1.14 kg/m^2 between groups, but a 2015 trial found no between-group difference in BMI change (0.001 kg/m^2; 95% CI −0.17 to 0.18), so results differ across studies.
Who was studied
Healthy people and patients
Diabetes Type2
Hiv Aids
Hypertension
Ibd
Menopause
Obesity
+2 more
Study result
Paced walking significantly reduced body weight at T24 (95%CI [−1.80, −0.84], P < 0.001)
Open Brisk Walking
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Low probability(19)

PracticesAcceptance and Commitment Therapy (ACT)CertaintyLowSourceMeta-analysis6 other sources
A pooled analysis whose designs were not recorded found a difference in mean percentage weight change from baseline to the end of the intervention of -0.71% [95% CI -1.29, -0.03] among 2,535 people in its analysis. Another analysis reported an indirect effect on percentage weight change through changes in internal disinhibition (−0.05 [95% CI, −0.11 to −0.02]).
Who was studied
People with a condition
Obesity
Overweight
Study result
difference of mean percentage weight change from baseline to end of intervention of -0.71% [95% CI -1.29, -0.03]
Open Acceptance and Commitment Therapy (ACT)
→
PracticesStrength TrainingCertaintyLowSourceMeta-analysisSmall effectconflicting findings13 other sources
Pooled analyses found reductions in fat mass with resistance exercise, including when combined with diet compared with diet alone. Findings differ for body weight: one analysis found resistance exercise alone did not significantly reduce weight (WMD = −0.74 kg, 95% CI −3.72 to 2.23, P = 0.63).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Diabetes Type2
Menopause
Metabolic Syndrome
Obesity
Pregnancy
Study result
significantly greater reduction in fat mass for diet plus resistance exercise groups, compared with diet-only groups (SMD: −0.36, 95% CI −0.49 to −0.23; p<0.00001, I^2=9%)
Open Strength Training
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PracticesGardening TherapyCertaintyLowSourceRCTSmall effect3 other sources
A 2022 meta-analysis pooling randomized and non-randomized human studies found a small reduction in BMI among older adults compared with control groups (SMD -0.30, 95% [-0.57, -0.04]; I² = 0%, P = 0.02), in an analysis of 1,046 people.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Cancer
Dementia
Depression
Frailty
Intellectual Disability
+2 more
Study result
Reductions in depression and anxiety symptoms, stress, mood disturbance, and BMI
Open Gardening Therapy
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PracticesQigongCertaintyLowSourceRCTModerate effect3 other sources
A 2023 meta-analysis of randomized trials found reduced waist circumference with Qigong among 486 people in its analysis (SMD = −0.67; 95% CI, −1.16 to −0.17). A 2021 review also reported changes in waist circumference or waist-to-hip ratio in obese women with diabetes.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Chronic Fatigue Syndrome
Diabetes
Fibromyalgia
Metabolic Syndrome
Osteoarthritis
Study result
Qigong exercise had significant effects on waist circumference (standardized mean difference [SMD] = −0.67; 95% CI, −1.16 to −0.17)
Open Qigong
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PracticesCupping TherapyCertaintyLowSourceRCT2 other sources
A pooled analysis of randomized trials found mean weight was 3.38 kg lower among 1,280 people in its outcome analysis. Another review included evidence suggesting cupping may not be effective for obesity, so the findings are not uniform.
Who was studied
People with a condition
Acne
Ankylosing Spondylitis
Chronic Urticaria
Herpes Zoster
Hypertension
Migraine
+4 more
Study result
MD 3.38 lower (4.11 lower to 2.65 lower), P < .001
Open Cupping Therapy
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PracticesHatha YogaCertaintyLowSourceClinical13 other sources
One randomized trial of 50 people reported adjusted weight loss of -3.4 kg in the SBWI+RES group. A separate 12-week randomized trial of 30 people found body-fat percentage decreased in the yoga-plus-diet groups compared with the diet-only group; another trial found no significant between-group differences in anthropometric measurements after 8 weeks.
Who was studied
Healthy people and patients
Back Pain
Breast Cancer
Obesity
Osteoarthritis
Overweight
Pms
Study result
Adjusted weight loss was -3.4 kg (95% CI: -6.4 to -0.5) in SBWI+RES
Open Hatha Yoga
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PracticesLatin Dance FitnessCertaintyLowSourceClinical4 other sources
A 2020 trial of 98 participants reported a waist-circumference change of −2.275 cm in the ET group. A 2019 trial reported fat-mass reductions in both choreographed fitness groups, including −2.805% in the ZF group; this effect was classified as trivial.
Who was studied
Healthy people
Study result
waist circumference: ET = −2.275 ± 0.95, p = 0.02, CnT = −2.550 ± 1.13, p = 0.03
Open Latin Dance Fitness
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PracticesCalisthenicsCertaintyLowSourceClinical4 other sources
A 2021 randomized trial of 48 participants found a -3.8% change in weight. A 2022 trial also found total fat mass decreased in both groups, although only the reduction in the L-HIIT group differed from control.
Who was studied
Healthy people and patients
Overweight
Study result
A significant effect of group (EXP vs. CON) x time (pre vs. post) interaction was observed for weight [F(1,44) = 7.733; p = 0.008]
Open Calisthenics
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PracticesIndoor RowingCertaintyLowSourceClinical4 other sources
A quasi-experimental study reported decreases in fat mass and total body fat percentage after training. Findings differ for waist circumference: a randomized trial reported a −5.7 cm change, but no main effect of time.
Who was studied
People with a condition
Study result
Fat mass and total body fat percentage decreased significantly after the training.
Open Indoor Rowing
→
PracticesTai ChiCertaintyLowSourceClinical3 other sources
In a randomized trial of 81 people, two Tai Chi groups had body-weight decreases of 2.69 kg and 2.04 kg, respectively, and both did better than the control group on the evaluated measures. Another randomized trial of 21 people found no significant changes in body weight or BMI, so results differed between trials.
Who was studied
People with a condition
Study result
The BW TC and TH TC groups both significantly decreased their body weight (2.69 kg, 2.04 kg, respectively)... Multiple comparisons showed that both Tai Chi groups were significantly better than the CG in improving the evaluated parameters.
Open Tai Chi
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PracticesDanceCertaintyLowSourceClinical3 other sources
In an RCT involving 58 people with Schizophrenia, Dance/Movement Therapy was associated with an average body-weight change of 1.3 kg (95% CI: 0.14-2.0). The change was not significant after Bonferroni correction, and the authors described it as negligible or not clinically relevant.
Who was studied
People with a condition
Schizophrenia
Study result
DMT intervention significantly decreased body weight (F=5.5, p=0.02) as compared to the TAU group; average change 1.3 kg (95% CI: 0.14-2.0), though not significant after Bonferroni correction and authors note the change appears negligible or not clinically relevant
Open Dance
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PracticesHot YogaCertaintyLowSourceClinical3 other sources
A cohort study with 22 participants reported body-fat reductions of −3.71% at T1 and −6.07 at T3 compared with baseline. A separate quasi-experimental study with 42 participants found no significant changes in body mass or body-fat percentage after the intervention.
Who was studied
Healthy people and patients
Study result
A significant and progressive reduction in %BF was observed across the sample: −3.71% at T1 (p < 0.0001) and −6.07 at T3 (p < 0.0001) compared to the baseline.
Open Hot Yoga
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PracticesInfrared SaunaCertaintyLowSourceClinical2 other sources
A 2009 review described support for FIRS therapy in people with obesity, but noted that it came from a single study.
Who was studied
Healthy people and patients
Chronic Pain
Coronary Artery Disease
Heart Failure
Obesity
Study result
weak evidence, from a single study, supporting FIRS therapy for obesity
Open Infrared Sauna
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PracticesSocial DancingCertaintyLowSourceClinical2 other sources
In a randomized trial of 75 people, the dance group lost 0.98 kg after the experiment (Δ=-0.98 kg; intergroup p=0.012).
Who was studied
People with a condition
Study result
only the members of the EG achieved a significant reduction in weight (Δ=-0.98 kg) following the experiment, both in the intragroup (p=0.002) and in the intergroup analysis (p=0.012).
Open Social Dancing
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PracticesBreathworkCertaintyLowSourceClinical1 other source
A review covering 516 people in its analysis reported a significant reduction in body mass index.
Who was studied
People with a condition
Study result
significant reduction in BMI
Open Breathwork
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SupplementsChagaCertaintyLowSourceAnimal researchanimal / in-vitro only5 other sources
In animals, body-weight gain was significantly reduced with IO_L and IO_H compared with ORG (p=0.029 and p<0.001, respectively).
Who was studied
People with a condition
Diabetes Type2
Obesity
Dose & course
2 weeks
Timing
felt within days
Who it applies to
Animal
Study result
IOE significantly lower accumulated BWG than IOP at week 2 (p = 0.0146); no effect size reported
Open Chaga
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PracticesVinyasa YogaCertaintyLowSourceAnecdotal2 other sources
Vinyasa Yoga may contribute to modest weight loss and maintenance; proposed pathways include increased energy expenditure and mindful eating behaviors.
Study result
Vinyasa yoga can contribute to modest weight loss and maintenance, through increased energy expenditure and mindful eating behaviors.
Open Vinyasa Yoga
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PracticesBinaural BeatsCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 49 YouTube videos discussing it.
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PracticesMobility TrainingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 4 of 276 Reddit reports discussing it.
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Very low probability(1)

PracticesLaughter Yoga / TherapyCertaintyVery lowSourceRCT1 other source
A randomized trial in 235 people did not support a weight-management benefit: abdominal circumference did not significantly decrease (MD -0.01 cm [-0.89, 0.87]).
Who was studied
People with a condition
Metabolic Syndrome
Open Laughter Yoga / Therapy
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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
Tabata Training	CertaintyMediumSourceRCT	Large effect	7 trials or pooled analyses	19–26 min · 2–3×/week · 8–12 weeks
Cycling	CertaintyMediumSourceRCT	Moderate effect	4 trials or pooled analyses	46–48 min · 2–4×/week · 8–13 weeks
High-Intensity Interval Training (HIIT)	CertaintyMediumSourceMeta-analysis	Small effect	43 trials or pooled analyses	4–30 min · 1–3×/week · 2–9 weeks
Yoga	CertaintyMediumSourceRCT	Small effect	9 trials or pooled analyses	60 min · 2.5–6×/week · 1.4–8 weeks
Cardio	CertaintyMediumSourceMeta-analysis	Trivial effect	4 trials or pooled analyses	2–16 weeks
Fasting	CertaintyMediumSourceMeta-analysis		35 trials or pooled analyses	1–5.2×/week · 4–26 weeks
Brisk Walking	CertaintyMediumSourceClinical		10 trials or pooled analyses	40–50 min · 4–4.5×/week · 8–12 weeks
Pilates	CertaintyMediumSourceRCT		10 trials or pooled analyses	50–58 min · 2–2.2×/week · 8–9 weeks
Jump Rope Training	CertaintyMediumSourceRCT		7 trials or pooled analyses	10–25 min · 3–3.5×/week · 6–8 weeks
Acupuncture	CertaintyMediumSourceRCT		5 trials or pooled analyses	15–17 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

Weight Management Support refers to approaches associated with managing body weight or limiting excessive weight gain. The outcome may be assessed through changes in body weight, body mass index (BMI), or waist circumference, rather than weight alone. It can therefore include weight reduction, maintenance, or prevention of excessive gain. The evidence does not represent one uniform population: findings include studies of people with a clinical condition and pregnant women, so applicability depends on the approach and group studied.

How interventions help

Interventions for weight management support differ in both what they change and who they have been studied in. Exercise-based approaches include Yoga, Swimming, and Cycling, but their findings are not interchangeable. Yoga was studied in people with clinical conditions and was associated with a mean decrease of 1.09 kg/m² in BMI. Aquatic exercise in pregnant women appeared to help prevent excessive maternal weight gain, while comparisons involving Cycling found lower BMI with HIIT than with MICT in obese populations. These results apply to the populations and exercise comparisons studied, rather than automatically to everyone.

Supplement findings generally involve changes in one or more measurements, such as body weight, BMI, or waist circumference, and the time needed to observe a change varies. Curcumin was studied at 1500 mg/day for 12 months, with significant differences reported at 3, 6, 9, and 12 months, and daily use was required. Spirulina was studied at 1-20 g/day for 4-24 weeks, while Dietary Fiber (Prebiotics) was studied at 7–15 g/day (mean 10.8 g/day) for 2–12 months (mean 4.8 months). Apple Cider Vinegar was studied at 5-30 mL/day (liquid) or effervescent tablets for 4-12 weeks, and Saffron Extract at 100 mg/day for 12 weeks.

Some approaches were not intended as daily interventions in the studies. Whey Protein was used at 30 g immediately post-exercise, 2–3 times weekly for 12 weeks, with greater trunk-fat reduction but no change in body weight. For Berberine, studies used 300-2000 mg/day for 3 to 24 weeks; the reported onset was days and persistence after stopping was days. Results are not fully consistent across all interventions, particularly for Curcumin, Berberine, and Omega-3, so changes in one measurement should not be assumed to represent a broad or lasting change in weight management.

Choosing guidance

Choose among these options by matching the evidence to the population and outcome you care about, then consider how practical the regimen is. Exercise-based options may suit people seeking a non-supplement approach, but applicability varies: Yoga has been studied in people with a clinical condition, Swimming in pregnant women, and Cycling in mixed populations that include obesity. Results from those groups may not directly apply to everyone.

Supplement studies differ substantially in commitment. Some were tested with use around exercise rather than every day, while others required daily use over several weeks or months. A shorter study may indicate an earlier change, but it does not establish that the result will persist. Onset labels describe when an effect was observed in the available studies, not a guarantee of how quickly an individual will respond; where persistence after stopping was assessed, it should be considered separately from onset.

Human evidence should carry more practical weight than findings from animal studies, anecdotal reports, or theoretical discussions. Even among human trials, outcomes can disagree: some options show conflicting results across measures or studies, while others have more consistent findings. For a cautious comparison, prioritize options studied in people who resemble the intended user, with a follow-up period long enough to match the goal, and with a regimen that can realistically be maintained. The listed results concern weight-related measures and should not be interpreted as establishing suitability for every person or situation.