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Stop counting calories like a receipt. Many people fail to lose weight not because of a lack of discipline, but because of their own biochemistry. As long as the hormone insulin remains consistently elevated, the door to fat storage remains firmly closed—no matter how much you jog. 📘 "Healthy in the Future"—an invitation to long-term health: https://bit.ly/inZukunftgesund 00:00 | Stop counting calories like a receipt 02:05 | Insulin and metabolism 06:47 | Biology of fat cells 09:28 | Nutrition and muscle protection 13:53 | Sports medicine efficiency 17:21 | Psychology and plateaus #fatloss #medicine #health • The insulin lever: A persistently elevated insulin level blocks fat burning (lipolysis). Liquid calories like juices and soft drinks cause a sudden spike in insulin levels, which is why you should consistently switch to water or unsweetened tea. Furthermore, breaks between meals of at least 4–5 hours (3 meals without snacking) help give insulin levels time to drop. • The vault biochemistry of fat cells: Fat is stored in cells in the form of triglycerides. To release this energy, the body needs the enzyme lipase as a chemical key so that the fat can be burned in the mitochondria. However, an excessively large calorie deficit reduces the basal metabolic rate (standby mode); a moderate deficit is necessary. • Dangerous visceral fat: The fat in the abdominal cavity surrounds the organs, is metabolically active, and releases inflammatory substances. Targeted fat reduction reduces waist circumference and actively improves inflammation markers in the blood. • Muscle protection through protein: Rapid weight loss can lead to muscle loss. To maintain the basal metabolic rate, a protein intake of 1.5 g to 2 g per kg of body weight is recommended during the weight loss phase. Protein is highly satiating, thermogenic (it uses energy to digest), and protects biological capital. • Practical nutritional strategies: Every meal should start with a protein source (e.g., eggs, quark, legumes), while leafy green vegetables serve as a low-calorie filler. To avoid cravings, a conscious weekly exception (e.g., a croissant) is psychologically beneficial. Additionally, foods like chili, ginger, green tea, coffee, and cold water boost metabolism. • Sports medicine efficiency: Instead of hours of cardio training, sports medicine emphasizes resistance and strength training (including bodyweight exercises like squats and push-ups). This preserves muscle mass and utilizes the afterburn effect (EPOC), which causes the body to burn more calories for hours after the workout. • Sports medicine efficiency: Instead of hours of cardio training, sports medicine focuses on resistance and strength training (including bodyweight exercises like squats and push-ups). This maintains muscle mass and utilizes the afterburn effect (EPOC), which means the body continues to burn more calories for hours after the workout. • • Psychology & hormonal plateaus: After 20–30 days, weight often stagnates because the body counteracts this with the hormones ghrelin (hunger) and leptin (satiety) (mosquito bite metaphor). Stress and lack of sleep also increase cortisol, which preferentially stores fat in the abdominal area. During this phase, measuring waist circumference often provides more reliable results than using a scale. ... Cited studies: https://pubmed.ncbi.nlm.nih.gov/37971... https://pubmed.ncbi.nlm.nih.gov/38005... https://pubmed.ncbi.nlm.nih.gov/39257... ▬ About this channel ▬▬▬▬▬▬▬▬▬▬▬▬ With "Video Visit Dr. Weigl," you've found a current and medically sound channel that explains topics related to pain, medicine, and health in an understandable way, based on facts, guidelines, and studies. ▬ Weigl's MedNight: The video podcast with the University Hospital Bonn ▬▬▬▬▬▬▬▬▬ ► Spotify: https://spoti.fi/42EJfPT ▬ More Videos ▬▬▬▬▬▬▬▬▬▬▬▬ Getting Fit After 30: My Workout for Muscles: Fit ab 30: Mein Workout für Muskulatur, Ge... Knee Pain While Running and Jogging?: Knieschmerzen beim Laufen und Joggen? Das ... The Best Tips for Beautiful Skin: Reine Haut: Die besten Tipps für schöne Ha... Cleansing Arteries: Important!: Arterien reinigen: Wichtig! Fakten und Tip... Sugar: A Health Killer - Dangerously Not Sweet: https://bit.ly/Zucker_Video ▬ Social Media ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ►Facebook: https://bit.ly/facebook_DrWeigl ►Website: https://doktorweigl.de ►TikTok: TikTok: doktorweigl ►Instagram: Instagram: doktorweigl ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Legal Notice / Disclaimer: These videos are for informational purposes only and are not a substitute for personal consultation, examination, or diagnosis by a licensed physician. Consult a qualified medical professional. Especially when it comes to medication, consult your doctor and read the package insert. The information provided cannot and must not be used to make independent diagnoses. Liability is excluded. Facebook & Instagram Icon: Icon made by freepik from www.flaticon.com Twitter Icon: Icon made by Pixel perfect f...