‘Fat burners, zero’: Top obesity doctor rates popular weight loss trends; here’s what actually works for sustainable results

He gives slightly more credit to supplements and movement. A “protein powder. Four.” Fasted workouts also get a low score: “Fasted cardio. Two.” But his stance shifts when it comes to foundational, accessible habits. He rates walking a “seven” and weight training a “seven”.

The biggest surprise, however, comes at the end when the interviewer asks, “And… Tirzepatide?” Dr Nadolsky replies, “Ten out of ten.” The strong rating hints at the rise of new, medically supervised weight-loss treatments, but also raises many questions about safety, suitability, and long-term results.

So why do simple, consistent movement habits outperform many restrictive diet trends for sustainable weight loss?

Dr Jagadish Hiremath, public health intellectual, tells indianexpress.com, “Sustainable weight loss depends far more on long-term behavioural adherence than on short bursts of aggressive restriction. Walking and weight training encourage daily movement, support metabolic health, and are easy for most individuals to maintain regardless of age, fitness level, or schedule.”

He adds that restrictive diets like low-carb or keto can “create short-term calorie deficits, but they are difficult to sustain and often lead to rebound eating, metabolic slowdown, and psychological fatigue.” Consistent physical activity also preserves lean muscle mass, improves insulin sensitivity, and enhances energy expenditure throughout the day. When people adopt realistic movement habits, they are more likely to maintain weight loss over the years rather than weeks.

Supplements in weight-loss routines

According to Dr Hiremath, supplements should be viewed as supportive tools rather than primary weight loss strategies. The reason products marketed as fat burners score poorly is that most have minimal clinical evidence and often rely on stimulants that provide little more than temporary appetite suppression. 

“Protein powder, on the other hand, can be moderately helpful for individuals who struggle to meet their protein requirements through food, particularly those who are physically active or on calorie-restricted diets. Beyond that, supplements should be selected only to address specific deficiencies such as vitamin D, iron, or B12, which can indirectly influence energy levels and metabolic function. For the average person, careful attention to nutrition, sleep, and physical activity will have a significantly greater impact than most supplements on the market,” highlights Dr Hiremath. 

 

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Exploring prescription medical weight loss treatments

Prescription weight-loss therapies are powerful tools, Dr Hiremath notes, but they should be considered only after a full clinical evaluation.

“Individuals need to understand their BMI category, metabolic health markers, and the presence of obesity-related conditions such as diabetes, hypertension, or fatty liver disease. A thorough assessment helps determine whether the benefits outweigh the risks and whether lifestyle modification alone is insufficient. Medical supervision is essential because these treatments work best when paired with structured nutrition, physical activity, and behavioural change plans,” states the expert. 

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.