Ranking 5 Top Videos with 42M Views (5,000 Comments Analyzed)
Best YouTube Videos for Losing Fat: Data-Backed Ranking of Top 5
Last updated: September 17, 2025
Millions watched. Thousands spoke. Fat loss is one of YouTube’s hottest fitness topics, yet viewers still struggle with conflicting advice and unrealistic protocols.
We reviewed five viral videos and analyzed nearly 5,000 viewer comments to find what actually helps people lose fat. Below is the ranking, the strongest insights from each creator, and a practical toolkit you can use tonight.
Why this guide
“How to lose fat” is one of the most searched health topics on YouTube. The top videos collect millions of views, yet many people feel stuck between conflicting protocols, dense science, and meal plans that do not fit real life.
Our approach: we combined a careful review of expert advice inside five popular videos with a systematic analysis of nearly 5,000 audience comments to see what lands in the real world.
A distinct hormone-first approach that emphasizes low-carb or keto for fat adaptation, with unconventional tips around training load, stress, and sleep.
Consider less frequent high-intensity training to avoid stalls from poor recovery.
Apple cider vinegar before bed may help some regulate blood sugar.
Prioritize sleep and use naps strategically.
Manage stress with physical work and daily movement.
Caveats
Strong low-carb stance may not fit everyone.
Many felt the role of the calorie deficit was underplayed.
Some specific tips, like B1 at night, drew skepticism.
A Practical Toolkit You Can Start Tonight
Create a calorie deficit you can sustain. Target 0.5–1.5% body weight loss per week.
Lift weights 2–5 times per week and progress loads or reps.
Protein near 1.6–2.2 g/kg body weight per day.
NEAT first: stand, walk, stairs, pace on calls.
Sleep 7–9 hours and manage stress.
Build meals on minimally processed foods, fiber, and hydration.
Pick an eating style you will adhere to: low-carb, higher-carb, IF, or simple portion control.
Track something: calories, protein, steps, or weigh-ins.
Creator-Specific Hot Spots
Jeff Nippard: multi-expert, science-first, very balanced. Gap: more basics and demographic-specific guidance.
Andrew Huberman: novel tools like NEAT focus and shiver-based cold exposure. Gap: needs shorter protocol summaries and clearer references.
Jeremy Ethier: crystal-clear steps for day one. Gap: practicality for busy schedules and a true multi-day plan.
Mike Diamonds: structured 16-week roadmap. Gap: kcal slip and cardio scheduling ambiguity.
Eric Berg: hormone-first lens with sleep and recovery focus. Gap: underplays calorie deficit for many viewers.
What the Audience Actually Felt and Asked
Unanswered questions (where viewers still need clarity)
Breaking plateaus (especially from ~20–25% down to leaner levels):
Viewers doing “everything right” (deficit + lifting) reported stalls. They asked for
specific next steps: how big to adjust calories (e.g., −100 to −200 kcal vs. larger cuts),
whether to increase NEAT first (add 2–3k steps/day) or add structured LISS,
how to periodize refeeds/diet breaks, and whether to temporarily reduce HIIT to improve recovery.
Women & 50+ strategies:
Many requested tailored protocols for menstrual cycle phases, perimenopause/menopause
(appetite, recovery, sleep), and joint-friendly training for older adults. Questions included:
ideal deficit rate (toward the lower end of 0.5–1.0% BW/week),
protein distribution across meals, whether morning or afternoon training is superior for sleep,
and conservative progression of cardio to protect recovery.
Cardio clarity (scheduling & volume):
Repeated confusion on whether listed “sessions” are per day vs. per week,
and if step goals are in addition to or instead of cardio. Viewers wanted a
simple rule-of-thumb like: “Keep weekly LISS/HIIT volume < 50% of lifting volume,
prioritize steps as baseline NEAT, then layer LISS 2–3×/week before adding HIIT.”
Practical meal prep for busy lives:
People with jobs and families found single-day plans (e.g., fresh salmon/asparagus lunches)
unrealistic. They asked for batch-cook swaps (canned fish, rotisserie chicken, frozen veg),
10-minute breakfasts, portable protein/snacks, and 2–3 repeatable dinners that still hit
protein targets (1.6–2.2 g/kg) without complex recipes.
Protocol precision:
Requests for “show me exactly what to do” checklists: deficit size by body size,
weekly training templates (sets/reps, where to place cardio), and simple decision trees
(e.g., “If no progress in 14 days → increase steps by 2k or drop 100–150 kcal.”).
Evidence links & fast answers:
Many asked for direct citations, plus quick-reference summaries for topics like
caffeine timing/dose, cold exposure cadence (how long to induce shivering), and
NEAT targets by activity level.
Frustrations (what made application harder than it needed to be)
Vague protocols & occasional factual slips:
The most-cited example was the “3,500 kcal per day” slip (viewers understood it should be per week),
which undermined confidence. Ambiguity around cardio “sessions” (daily vs. weekly) stalled implementation.
Contradictions across and within videos:
Examples included recommending “minimally processed” foods while using protein powders/sugar-free syrups in sample meals,
or emphasizing hormones while underplaying the calorie deficit. Newcomers found mixed messages paralyzing.
Information overload without step-by-step versions:
Deep-dive science content was appreciated but long/complex. Viewers asked for
condensed protocols, printable checklists, and 1-page “do this next” guides.
Beginner on-ramp missing:
People asked for a true “Day 1–14” plan: grocery list, protein cheat-sheet, 3 breakfast/2 dinner templates,
and a default weekly training split they can start immediately.
Compliments (what people consistently loved)
Clarity & evidence:
Viewers praised clear explanations, multi-expert perspectives, and pragmatic guidelines
(moderate deficit, progressive overload, protein, NEAT, sleep). “Best video on the topic” and
“life-changing” appeared frequently.
Authentic, generous delivery:
Audiences valued high-quality guidance without heavy upsells. Trust rose when creators
acknowledged limitations (e.g., individual variability, recovery needs) and offered balanced views.
Novel tools that felt fresh:
Interest spiked around NEAT (fidgeting/standing/pacing), practical sleep/stress levers,
and cold exposure with shivering as an occasional accelerator—paired with requests for
simplified “how to” versions.
Most-requested follow-ups (by creator)
Jeff Nippard: add a beginner primer (“macros 101”), and guidance tailored to women & adults 50+.
Andrew Huberman: shorter protocol sheets with exact steps; link key studies; clarify caffeine specifics.
Jeremy Ethier: multi-day meal plan with batch-cook options and busy-day swaps for the sample menu.
Mike Diamonds: correct the 3,500 kcal/week note; specify whether cardio sessions are per day or per week.
Eric Berg: acknowledge the primacy of the calorie deficit while keeping the hormone-first lens;
specify which tips are optional vs. core.
What viewers want in a single page
Checklist: deficit target, weekly training split, cardio cap (<50% of lifting), daily steps, protein goal.
Plateau flowchart: 14-day no-progress → +2–3k steps or −100–150 kcal → reassess sleep/stress → adjust cardio → small refeed/diet break.
The Bottom Line — Which video should you watch first?
Viewer type
Start here
Why
Comprehensive learner
Jeff Nippard
Balanced, evidence-based foundation across all pillars
Science enthusiast
Andrew Huberman
Deep neuroscience plus novel, underused tools
Beginner who wants quick wins
Jeremy Ethier
Simple, immediately usable nutrition shifts
Goal-oriented planner
Mike Diamonds
Step-by-step 16-week structure and milestones
Keto or low-carb fan
Eric Berg
Hormone-first approach with recovery and sleep focus
Methodology and Limitations
We selected videos based on high view counts, topic relevance to fat loss, and a rich volume of public comments. For each video, we analyzed about 1,000 comments (961–1,000) to quantify sentiment and surface recurring questions, pain points, and success stories.
Limitations: This guide is informational and not medical advice. YouTube comments can include opinions and errors, and sampling introduces selection bias. Apply any strategy with your own context and seek professional guidance where needed.
FAQs
How big should my calorie deficit be?
Aim for a rate of 0.5–1.5% of body weight lost per week. If progress stalls for 2–3 weeks, reassess intake, activity, and recovery.
How much protein should I eat while cutting?
About 1.6–2.2 g per kg of body weight per day helps preserve muscle and manage hunger.
Can I lose fat and build muscle at the same time?
Yes, especially if you are newer to training, returning from a break, or carrying more body fat. Prioritize progressive resistance training, adequate protein, and a small deficit or maintenance intake.
Cardio before or after lifting?
If possible, separate them. If they must be together, lift first. Keep cardio volume below half of your lifting to protect performance and muscle.
What if I hit a plateau?
Double-check true intake, tighten portions, increase steps, add a small amount of LISS, or reduce excessive HIIT to improve recovery. Wait 10–14 days after a change to judge the effect.
Quick Start Action Plan
Pick your main lever for the next 2 weeks: calories, protein, or steps.
Schedule 3–4 lifting sessions and set a daily steps target.
Plan 2 breakfasts and 2 dinners you can repeat.
Sleep 7–9 hours and keep caffeine earlier in the day.
Review progress weekly and change only one variable at a time.
