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Have you been trying to lose weight but your waistline is not changing? In this episode of Nutrition Prescription: Wellness vs. Medications, Dr. Steve Hughlett explains why the number on the scale does not always tell the full story.
You will learn the difference between the fat you can pinch and the deeper fat stored around your organs. We discuss how frequent high-carb, ultra-processed food intake can affect blood sugar, insulin, hunger, energy, and your body's ability to use stored fat for fuel.
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The difference between subcutaneous fat and visceral fat.
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Why a waist-to-height measurement can be a useful health marker.
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White fat versus brown fat—and why brown fat is connected to energy use and heat production.
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How insulin can affect fat storage, fat burning, and appetite signals.
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Why building muscle, choosing real whole foods, and reducing ultra-processed foods can support metabolic health.
This episode is not about chasing a lower number on the scale. It is about helping your body become better at using its own stored energy, supporting your health, and protecting your muscle as you work toward fat loss.
Important: If you take medications for diabetes, blood pressure, or other conditions, do not stop or adjust them on your own. Work with your prescribing clinician as you make nutrition changes, since your medication needs may change.
Ready for help creating a simple, low-carb, whole-food plan that fits your life? Visit DrSteveHughlett.com and click Book a Call.
5 Key Takeaways
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Not all body fat is the same. Subcutaneous fat is the fat under the skin that you can pinch, while visceral fat is deeper fat stored around internal organs.
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Your waist measurement matters. A helpful goal is for your waist measurement to be less than half of your height. For example, someone who is 5'6" is 66 inches tall, so a waist under 33 inches is a useful target.
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Insulin plays a major role in fat storage. Eating carbohydrates and ultra-processed foods often can keep insulin elevated, making it harder for the body to access stored fat for energy.
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Brown fat helps use energy. Brown fat contains more mitochondria, the "energy factories" in cells, and is involved in producing heat and using fuel.
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Focus on fat loss—not just weight loss. Protecting muscle through strength training, eating enough protein, and choosing real whole foods can help improve body composition and overall health.
- Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.
