As the new year approaches, weight loss and fitness goals are once again at the top of many resolution lists. But according to US-based board-certified gastroenterologist Dr Palaniappan Manickam, long-term fat loss has far less to do with extreme dieting and far more to do with daily habits that quietly sabotage progress. In a recent social media post, the doctor explained that simply eating less is often a flawed strategy that can actually slow results rather than improve them.
Dr Manickam emphasised that chronic under-eating may reduce calorie intake but also slows metabolism and raises stress hormones, pushing the body into fat-storage mode. Constant snacking throughout the day is another common issue, as frequent eating keeps insulin levels high and prevents the body from burning stored fat efficiently.
Relying only on cardio while skipping strength training is another major barrier to sustainable weight loss. Muscle mass plays a crucial role in driving metabolism, and losing muscle through excessive cardio can make long-term fat loss harder. Sleep quality also plays a vital role, as poor sleep disrupts hunger hormones, increases cravings, and lowers fat oxidation.
Protein intake is equally important, as insufficient protein reduces fullness, accelerates muscle breakdown, and slows metabolic rate. Chronic stress further compounds the problem by keeping cortisol levels elevated, which promotes fat storage, particularly around the abdomen. Finally, inadequate hydration can interfere with digestion, appetite control, and fat metabolism, often leading to unnecessary hunger signals.
According to Dr Manickam, improving sleep, managing stress, prioritising protein, staying hydrated, and building muscle are far more effective strategies for sustainable weight loss than simply cutting calories.