Diet tricks backfire for many Americans, but metabolism-aware plan offers hope, doctor says
NYC weight-loss specialist says short-term hacks can slow metabolism; a personalized, science-based approach may yield longer-term results
More than 45 million American adults jump on the diet bandwagon each year, yet surveys show that many end up packing on weight instead of slimming down. The New York Post spoke with Dr. Sue Decotiis, a NYC-based medical weight-loss specialist, who outlined why certain dieting tricks backfire and described a practical approach that could finally tip the scales.
Across the country, the CDC estimates that 43% of US adults are obese, underscoring the scale of the challenge that drives millions to try dieting each year.
Decotiis said short-term tricks such as fasting or skipping meals can trigger a slowdown in the metabolism. When the body goes without food for too long, it lowers its metabolic rate to conserve energy. Diets that eliminate certain foods may stabilize weight temporarily by removing a calorie source, but they may not optimize the body's ability to burn fat, leading to eventual weight regain. She notes that knowing your body composition — not just weight — helps tailor dieting. A body composition scale can measure fat, water, muscle and bone mass, as well as resting metabolic rate. If there is a higher fat share relative to BMI, the dieting plan should be followed carefully, because insulin resistance could be present and require care from a board-certified weight loss physician.
Insulin resistance is when muscles, fat and liver do not respond properly to insulin, the hormone that regulates blood sugar. Left untreated, it can contribute to health problems including type 2 diabetes, fatty liver disease and heart issues. Decotiis urges individuals to take non-working diets seriously and seek medical guidance if progress stalls.
Not all dieting tricks backfire. Skipping breakfast may actually be beneficial for many people. Having a fasting window from dinner to the next midday meal can improve insulin function and usually reduces total daily calories. A 2019 study found that skipping breakfast does not typically increase hunger later and often results in lower caloric intake for the day. However, if morning meals are skipped, it is important to refuel properly later to avoid slowing metabolism and gaining weight.
On the potential 'hack' that works, Decotiis emphasizes a metabolism-aware, personalized approach rather than universal shortcuts. The strategy centers on understanding an individual's body composition and resting metabolic rate and tailoring calorie intake and meal timing accordingly, ideally under medical supervision when needed.
For people struggling with dieting, a consultation with a board-certified weight loss physician is encouraged, especially when indicators such as high body fat relative to BMI or insulin resistance are present. These measures can help determine the right path forward and reduce the risk of rebound weight gain.
With obesity affecting an estimated 43% of adults and millions trying to lose weight each year, health professionals say the path forward is a science-based, individualized plan that addresses metabolism, body composition and overall health.
