Hidden Fat (02:52)

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A thin-appearing man has too much visceral fat. He undergoes MRI screening, which reveals visceral fat around his liver and kidneys.

Dangers of Visceral Fat (01:15)

Unlike normal fat, visceral fat releases chemicals that can damage the arteries around the heart and lead to heart disease. This fat can also infiltrate the liver and interfere with its ability to clear insulin from the blood.

Brain and Food (01:12)

Skipping meals is not necessarily the best way to lose weight. Research reveals what goes on in the brain when a person skips breakfast.

Hunger for Fatty Foods (01:13)

A hungry person's brain is attracted to high-fat, sugary foods and is not interested in low-calorie foods like vegetables.

Hunger Hormone (01:12)

Ghrelin is the hunger hormone. It’s made in the stomach and tells the brain when it’s time to eat. Ghrelin triggers a powerful urge to eat high-calorie foods. For weight loss, do not skip meals.

How to Eat Less (01:23)

Changing dinner plate size from 12 inches to 10 inches encourages people to eat up to 22% less.

Calories (01:52)

By choosing low-calorie versions of most foods, it is possible to eat half the amount of calories one might ordinarily consume. A series of small changes in one's diet can make a massive difference to the waistline.

Metabolism (01:33)

A British actor who eats all the right things is unable to lose weight. She has been heavy all her life.

Metabolic Rate (01:50)

An overweight woman discovers she has a normal metabolic rate.

Food Diary (01:05)

An overweight woman with a normal metabolic rate keeps a food diary for 9 days in an attempt to discover why she cannot lose weight. Special isotopes allow scientists to count the calories she had eaten.

Calories Consumed (01:52)

A scientists compares the number of calories reported by an overweight woman with the actual number of calories consumed.

Written Food Diary (01:06)

Written food diary is a more thorough method of keeping track of calories. An overweight woman fails to recall 43% of what she eats daily. Her portion sizes are too large, even though they may be healthy foods.

Metabolism Not to Blame (00:27)

An overweight actress fails to lose weight because she unknowingly consumes many more calories than she thinks she does. Do no blame overweight on metabolism.

Hunger Pangs (00:51)

When the stomach is empty, it shrinks, stimulating the hormone ghrelin to send a message to the brain to fill it up the stomach again. Protein leaves people feeling fuller longer.

Calories and Types of Food (01:55)

Three bridge painters take part in an experiment. They are each fed a slightly different meal for breakfast but with the same number of calories.

Value of Protein for Breakfast (01:24)

A bridge painter feels fuller longer after his protein intake at breakfast is increased by 10%. He will consume less at lunch time as a result.

Protein Staves off Hunger Pangs (00:46)

As food passes through the digestive system, it triggers the release of the hormone PYY. In the brain PYY suppresses hunger signals. Protein triggers far more PYY than other type of food.

Food Experiment (01:55)

Two teams of soldiers eat the same food with one exception. One team eats their meal mixed with water, so it is like soup. The other team eats a solid meal. Which will stave off hunger the longest?

Soup vs. Solid Food (01:30)

Two hours after lunch, soldiers who had a soupy form of meal still have full stomachs. Soldiers who at solid food are starting to get hungry. Why does soup keep the stomach fuller for longer?

Volume and Full Feeling (00:52)

When water is blended with a meal into a thick soup, the overall volume of the meal is greater. It stays in the stomach longer.

Evolution and Appetite (02:33)

Humans love choice and variety. Humans are hard-wired to seek out variety in food. That fact can affect how much one consumes. In a food buffet, people are likely to stack their plates with 30% more food than if there were little variety.

Dairy Products and Fat (00:53)

Calcium in dairy products can bind to fat molecules in food. This forms a substance in the small intestine that cannot be absorbed.

Cheese (01:24)

This farmer, makes a variety of cheeses. He knows that cheese has a bad reputation for being a fatty food.

Calcium-Rich Diet (01:15)

After two weeks of a regulated diet that includes high dairy content, a musician will find out how much fat he excreted. Will dairy calcium help him absorb less fat from his food?

Calcium and Weight Loss (01:58)

The fat content of fecal matter will reveal if a person absorbs less fat when on a high-calcium diet. Twice as much fat was excreted on a high-calcium diet.

Exercise and Fat Loss (01:57)

An exercise specialist believes that moderate exercise can help a person keep weight down.

Moderate Exercise Burns Fat (00:46)

After 90 minutes of exercise, a man burns off 19 grams worth of fat.

Cumulative Effects of Exercise: Afterburn (01:43)

A day after a man exercised for 90 minute and burned 19 grams of fat, his metabolic rate is measured. Overnight and in the morning, he has burned an additional 49 grams of fat.

Exercise and Weight Loss (01:02)

The body uses different fuels to provide energy: carbohydrates and fats. During exercise, the muscles burn mostly carbohydrates. It takes 22 hours for the body to replace carbohydrates. In the meantime, the body burns excess fat.

Weight Loss (01:02)

A woman has lost a significant amount of weight, but she is still overweight. Her job is mostly sedentary.

Activity and Heart Rate (01:52)

On an ordinary day, a woman has minimal activity and no exercise. A monitor measures her heart rate and activity during the course of a day.

Activity and Calorie Burn (02:58)

By adding small changes in activity levels throughout the day, one can burn more calories.

Weight Loss Overview (01:03)

This segment provides a review of 10 tips for losing weight.