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In this video, Jonathan from the Institute of Human Anatomy breaks down the real physiology and anatomy behind fat loss, exploring why losing weight is far more complex than just “eating less and moving more”.
Using anatomical models, lab specimens, and physiological data, we’ll examine adipose tissue (both subcutaneous and visceral fat), how it stores energy, and how it releases key hormones that talk directly to your brain. You’ll learn how the hypothalamus regulates hunger and metabolism, how leptin resistance and ghrelin impact your appetite during a calorie deficit, and what GLP-1 (and medications like Ozempic) actually does to satiety. We’ll also cover Total Daily Energy Expenditure (TDEE), Resting Metabolic Rate (RMR), Non-Exercise Activity Thermogenesis (NEAT), and why metabolic adaptation slows down calorie burn as you lose weight. Finally, we share evidence-based strategies to optimize satiety, maintain muscle mass, and sustainably manage your weight.
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📌 Table of Contents
0:00 – The Weight Loss Struggle: Why Calories In vs. Calories Out Isn’t the Whole Story
1:06 – Adipose Tissue Anatomy: Subcutaneous vs. Visceral Fat
1:43 – The Calorie Deficit Equation & The Math of Fat Storage
3:28 – Hunger & The Hypothalamus: How Leptin Controls Stored Energy Signals
4:18 – Leptin Resistance in Obesity: Why Your Brain Thinks You’re Starving
5:03 – Ghrelin & GLP-1: Short-Term Hunger Signals, Gut Hormones & Ozempic
7:58 – The Fat Loss Paradox: How Losing Fat Turns Up Your Appetite
9:59 – Practical Nutrition Strategies: Protein, Fiber, Satiety & Liquid Calories
12:41 – Exercise & Calorie Burn: Why Workouts Alone Aren’t Enough for Weight Loss
14:38 – Total Daily Energy Expenditure: Resting Metabolic Rate (RMR) & NEAT
17:11 – Metabolic Adaptation: Why Your Energy Expenditure Drops as You Lose Weight
19:02 – Muscle Mass & Resting Metabolism: Does Muscle Really Burn 50 Calories/Day?
19:48 – Outro: How to Adjust Your Calorie Deficit & Work With Your Body
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❓ Common Questions (FAQs)
Why do I feel so much hungrier as I start losing body fat?
When you lose adipose tissue, your body produces less leptin, signaling to the hypothalamus that energy stores are decreasing. Simultaneously, levels of the hunger hormone ghrelin can rise, driving up your appetite as an evolutionary survival mechanism.
Does building muscle significantly boost your resting metabolic rate?
Skeletal muscle is more metabolically active than adipose tissue, but a pound of muscle only burns roughly 6 calories per day at rest—not 50 calories, as common myths suggest. While gaining muscle has many health benefits, it won’t instantly transform your body into a high-powered furnace on its own.
What is NEAT and why does it drop during a calorie deficit?
Non-Exercise Activity Thermogenesis (NEAT) includes all physical movement that isn’t formal exercise, such as walking, fidgeting, and standing. During a calorie deficit, your body often subconsciously reduces NEAT to conserve energy, lowering your total daily calorie burn without you realizing it
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#weightloss #metabolism #anatomyeducation #fatlossscience #hormones #physiology
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Unsubscribing due to your AI sponsorship. Disappointing to say the least.
Excellent video
Thank you for this info.
The pressures on women and men to be thin are different.
Personally: My parents and only sibling amongst them all were addicted to cigarettes, alcohol, prescription meds, chemist only meds and street drugs. Also the parents were abusive in too many different ways.
I struggled with alcohol, and weed but won. Food is much harder. But for me, being fat is the healthier choice.
Unfairly sugar relieves pain. And I have two different pain syndromes = perma pain plus randomly fluctuating pain. For me eating also calms down the bad/dangerous thinking caused by the med resistant depression / cptsd.
* Sugar versus pain has been proven in studies with lab animals and babies ( having necessary procedures). They do not have the placebo effect.
It would be helpful to at least mention the side effects of discontinuing GLP-1s. I agree they can be extremely beneficial to obese people struggling with weight loss. But I also think they have become an easy "cheat" for people who want to lose that last stubborn 5-10 lbs who, when they achieve their goal and want to reduce or discontinue the meds, are blindsided by overwhelming hunger and food noise and immediately start putting weight back on. It's great to highlight the benefits of these peptides, but people should fully know what they're committing to when they take them. Which for many, is a lifelong prescription.
I have to say that it makes me really sad to see how frequent the AI generated images are getting. I've been watching this channel for a while, and I know it does not need them, the videos have been great without them all this time. I'd love to keep watching, but I really cannot stand how low quality and half-assed these visuals are starting to look. Such a waste of a good video
I normally don't comment but this video is just like any other video on YT aaand is just an AD for Munjaro and CO., like we are injecting big pharma fat loss "vaccines" yet we critique the vaccines… damn… , anyway, to lose fat if you are very fat… just eat more fat not more protein… this era of protein here protein there will lead soon to colon cancer… but hey protein powder and yougurts make money…. so eat more fat especially in the morning… fat can be nuts all of them, actually 200 grams in the morning might delay your hunger untill 3 pm, fat yougurt (yes it has saturated fats not a big deal that much), whole eggs, fat cheese, do not mix fats with carbs, just fats and a little protein there is the perfect meal for a delayed hunger and will make the stomach take a longer time to process it, also healty fats from avocado nuts will help your liver… so the thing that matters to very obsese and obese people is Glycemic load and insulin response, choose foods with low insulinic response, and as such you will make the body loose fat as it will use the body fats to make energy.
You can have a breakfast with nuts or fat yougurt and nuts or eggs and cheese, and the last meal of the day be after 3 pm and eat whatevert the hell you want, but in reasonable ammounts, and that is! Keep in mind you dont mix fats with many carbs, like bread or sugar foods, you can lets say have the fats and vegetables and this is good carbs and fiber for this mix, but not oats and peanut butter thats a disaster!
! Glycemic load and Glycemic index !
Don't stress with proteins that much, even if you train….
The next important step is mental health, get therapy and start to understand what stresses you, and you will stop craving food for confort.
Thats it!
September 1st I was sitting at 250 lbs with an obvious sign of high cortisol levels and a tough and bulging visceral belly. Decided to take action so I opted to cut out alcohol in September and started alternate day fasting (ADF). I fast for roughly 36 hours and have a window of around 12 hours on feast days (so on feast days I eat in a window of 8a to 8p) then I fast from 8p until 8a on FEAST day (so 36 hrs sometimes 40 hrs). Have added in gym routines on fast days as well as 10 mg of creatine daily (started that back in June) as well as electrolytes (especially on fast days) and I am now sitting at just under 227 lbs. My energy levels are through the roof, brain fog is gone, body feels great and I don't sweat anymore when doing light movements (prior to ADF I drank a lot so my liver was working OT to detox so I sweated a lot).
Some (especially the older generation) will say that ADF is not healthy but in fact it is the opposite. After about the 24 hr mark your body exhausts its stored carbohydrate reserves and transitions to burning fat and producing ketones as its primary source of energy. One source of fat it targets is visceral. You will end up with the classic ketosis breath but that is the bad breath you want as that is a byproduct released when your body breaks down stored fat for energy instead of glucose. Another bonus of ADF is that autophagy—the process where cells clear out damaged components and recycle old proteins—significantly increases between 18 and 24 hours.
Been asked by many if I am hungry on FAST days….answer is surprisingly no. No hunger,. no urge to snack, no hangry moments. Ends up that Ketosis lowers levels of ghrelin (the primary hunger hormone) so you don't have that urge to eat. Other benefits of ADF are drop in insulin (so helping with insulin resistance), rise in growth hormone (to preserve muscle mass) and decrease in inflammation markers. ADF also gives your gastro tract a break from processing food.
Encourage those looking for a weight loss option that doesn't require taking any jabs (GLP1) to look into ADF or counting calories (if you are eating smart on feast days).
My plan is another month of ADF to hit my target goal (215 lbs) then either stick with it or switch my fast days to one meal a day (OMAD) which would be a meal under 1,000 calories mark to retain that caloric deficit.
21 век, а человечество все еще не придумало таблетку, чтобы жир сам сжигался и мышцы наращивались, при этом в ИИ генерируют танцующих котов…
moderate resistance training actually burns calories more efficiently than high intensity running
Pls want english sub tittle 🎉
I'm always proud of people when they tell me that they were able to lose xyz pounds! Very proud of you!🫵👊
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It is easy for me to fast for 12 hours but the best thing I have done is quit fast, junk and fake foods. I also cut out sweet treats.
People are lazy and love to indulge in Gluttony!
Drinking a full glass of water before a meal will decrease caloric intake, bumping your headspace with a "blunt" object even after eating will increase your caloric intake. hahaha unless you don't inhale. 🤣🤣🤣🤣
Great video! Eat protein and fat, don't eat carbs. This puts the body in ketosis to burn fat as fuel. More carbs you eat, more your body is triggered to be "hungry" to eat more carbs, more insulin spikes, more fat storage, more inflammation. It's not just "calories in calories out". Calories are measured in raising water temperature from literally igniting fuel. Firewood has calories, gasoline has calories. We can't obtain energy from gasoline or firewood.
Your accent is nothing like those overly fancy, hard-to-follow British voices — honestly, if The Anatomy Lab had some posh London guy doing the narration, I probably would've checked out and lost all interest in anatomy. It's just so clear and easy to follow. And that really works great with my love for the subject. Thank you 😍🤩👏🙏
Fruit makes me hungry. Protein does well in being full. Sleep deficit definitely tied to the munchies. I can easily eat when not hungry if the food is really good.
How about those of us ladies who are going through perimenopause?
I really like this channel, it's very informative.
HOWEVER, I highly advise against using an AI calorie counting app to track your calories. It'll most likely be inaccurate. The only way to accurately track calories is to weigh EVERYTHING you actually consume.
I went from 230 to 205 over the past four months. Not a huge difference (comparatively) but enough that people noticed. I started this journey on my own, using a self- imposed caloric deficit and going to the gym/seeing a PT. It's not the first time I've tried losing weight, and I always hit a wall about 15-20lbs in. This time my doctor recommended I use a GLP-1 to assist – not to do the work for me, but to help break through that invisible barrier when my body starts fighting back with more hunger and exhaustion. For the first time in my life, my goal seems actually achievable now. This time feels different because I'm not fighting with my own biology anymore. The constant 'food noise' is gone.
I lost 60 pounds over 7 years (250 to 190), never regain weight. In the end after countless diets, what worked for me was staying away from the fridge. Walking, studying at the library, etc was more effective.
I've found that just eating healthier helps a lot. I ate way more heavily processed foods than I thought. Thing is, just snacking less and eating healthier made me lose almost 15kg in 2 months. I'm not even hungry.
the ai clip art sucks…
If you eat after midnight you will change in to ghernlins 😂
this was cool to watch and explained alot, i use to do recreational Triathlons as in I didn't compete and as i got older and more tired I could feel myself putting on weight and it started getting more difficult to control the weight. I would go into a calorie deficient and would immediately see results but after about two weeks i would go back to eating and bloating. Now i know its because if I reduce my food intake then the Leptin says hey you need more food. Its a yoyo effect.
Does eating several healthy small meals during the day burn more calories than eating 3 larger healthy meals? Any thoughts? Love these videos. So educational.
So Jason fung is full of shit regarding CICO and massively overstating the role of insulin.
I used to be 404 pounds. Just weighed myself this morning and I am now 202. It's not easy but well worth the hard work and discipline to be healthier and to be able to move better.
In my opinion, for this type of informations and explanation you should use your internet 😊
DISCIPLINE is the Magic word if you want to lose weight! Good Luck!
Cause you won’t stop shoveling cookies in your mouth. That’s why
Calories do matter but you will not burn 1 pound of fat if insulin is high. Fat can ONLY be burnt if insulin is low. Insulin and Insulin resistance is what is missing from this video. Loved it otherwise.
This also explains why Glp1’s work well with obese people
6:46
wanna count your calories? do this instead.
get a pen(cil) and a paper. don't have that? buy them, they're cheap
look at the box or whatever you're going to eat from, do the math (you can even just use a calculator), and write it down. repeat this for everything you eat. made a homemade cake or something? uh… d o n ' t
after the day, add it all up manually or with a calculator. write that down underneath. boom. done.
I get hungry after exercising, what to do about that🫠
BEST STRATEGY GLP 1
And when all is done, the best food still remains the types that can decay easily once outside the refrigerator; however, you cannot over feed and expect to ever lose weight or for a better way to put it, be in good heath. Learn how to balance the quality of life and pieces will come to plug into right place where one day you do not even have to think what you are eating because that become part of you as a lifestyle.
so….. the title is clickbait?
thumbs down