The Truth About Weight-Loss Supplements: What You Need to Know

In a world filled with weight-loss supplement promises, Dr. Anshuman Kaushal reveals the truth behind these products. While many supplements like apple cider vinegar and berberine are popular, they often fall short of delivering significant results. Dr. Kaushal emphasizes that sustainable weight loss relies on fundamental habits such as maintaining a calorie deficit, consuming adequate protein, and engaging in regular exercise. He warns against the allure of quick fixes and highlights the importance of a balanced diet and consistency. This article delves into the effectiveness of various supplements and outlines the lifestyle changes necessary for achieving lasting weight loss.

By Narendra Chaudhary Jun 18, 2026, 16:56 IST

Understanding Weight-Loss Supplements

Social media is flooded with claims about effortless weight loss solutions, from apple cider vinegar to berberine capsules dubbed as "Nature's Ozempic." However, Dr. Anshuman Kaushal, a Robotic GI Surgeon, warns that many of these supplements are exaggerated in their effectiveness and cannot replace healthy lifestyle choices. In a recent Instagram video, he pointed out that while some weight-loss aids may provide minor benefits, they pale in comparison to the proven methods of maintaining a calorie deficit, consuming adequate protein, exercising regularly, getting quality sleep, and being consistent. He humorously noted, “Fat isn’t disappearing; only your money is going away, and sometimes, your liver too.”

Do Weight-Loss Supplements Really Work?

Trendy supplements like apple cider vinegar, berberine, L-carnitine, and Garcinia cambogia have gained popularity for their purported ability to enhance metabolism, burn fat, or curb appetite. However, Dr. Kaushal asserts that the scientific backing for these claims is often weak or only modest. He explained, “Heating water doesn’t give it the power to metabolize, but it does help with hydration. Some may feel fuller, and it can soothe your throat, but for weight loss? Forget it.” While there are studies indicating that some supplements might lead to slight improvements in metabolism or blood sugar control, these effects are typically too minor to result in significant weight loss. The prevalent myth is that these supplements can substitute for healthy eating and exercise. “In theory, they sound impressive, but they don’t lead to extraordinary fat loss,” Dr. Kaushal added.

The Importance of Calorie Deficit

The human body operates on fundamental physiological principles, regardless of social media trends. To shed pounds, one must consume fewer calories than are burned, a principle known as a calorie deficit. This remains the foundation of any effective weight-loss strategy. Dr. Kaushal emphasizes that while marketing may make quick fixes appealing, the reality of physiology is less glamorous but far more effective. “No supplement can offset the consumption of excess calories consistently,” he stated.

Effective Lifestyle Habits for Weight Loss

Experts agree that sustainable weight loss hinges on long-term healthy habits rather than miracle products. Key practices include:

Maintaining a calorie deficit

Consuming sufficient protein to preserve muscle and enhance satiety

Engaging in regular physical activity

Incorporating resistance or strength training to build lean muscle

Getting 7 to 9 hours of quality sleep

Managing stress effectively

Staying consistent over weeks and months

These habits collectively enhance metabolism, promote fat loss, and facilitate the maintenance of a healthy weight.

Evaluating Apple Cider Vinegar and Berberine

Apple cider vinegar is often touted for its potential to control appetite and manage blood sugar levels. While some small studies indicate it may slightly increase feelings of fullness or have a modest effect on blood sugar, its impact on weight loss is minimal. Similarly, berberine has shown potential in improving insulin sensitivity and blood sugar levels in individuals with metabolic disorders. However, experts caution against viewing it as a miracle weight-loss solution. Both products may have specific medical applications, but they cannot replace the need for healthy eating and regular exercise. Additionally, they may interact with medications and should only be used after consulting a healthcare professional.

The Role of Marketing in Weight Loss

Weight-loss supplements often thrive on clever marketing and influencer endorsements, leading to unrealistic expectations. Dr. Kaushal stresses that while marketing can be enticing, it is physiology that ultimately determines your waistline. Sustainable weight management is rooted in habits rather than shortcuts. Instead of pursuing the latest viral supplement, experts advise focusing on nutritious meals, consistent exercise, strength training, quality sleep, and patience. No miraculous drink or pill can eliminate fat overnight. Although supplements like apple cider vinegar, berberine, Garcinia cambogia, and L-carnitine may provide limited benefits for some, they cannot replace the essential elements of healthy weight loss. A balanced diet, calorie control, adequate protein intake, physical activity, resistance training, and long-term consistency are the most effective and scientifically validated strategies for achieving and maintaining a healthy waistline.