Weight loss: Dr Michael Mosley on benefits of fasting
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Dr Michael Mosley often shares his weight loss tips with slimmers online as well as on television. He is the creator of The Fast 800 – a diet plan that helps people lose weight quickly.
Dr Mosley has spoken about belly fat with slimmers before, describing it as a “stubborn” fat as it can be difficult to lose.
According to him, to reduce belly fat, “you have to understand belly fat”.
“And to understand belly fat, you need to understand the basics of how insulin works,” the doctor continued.
“Your body makes insulin after a meal in order to keep blood sugar stable.
“On your cell walls, insulin opens up glucose ports to allow sugar through – for burning in muscle, and for storage in fat. In your fat, insulin also curbs the release of fatty acids into your system.
“All well and good – as long as your insulin is working. However, as we age, cell-wall insulin receptors become less sensitive.
“As a result, even after a meal, our blood is replete with glucose and fatty acids.
“This is a toxic brew, driving an array of bad outcomes, including rapidly-expanding belly fat.”
So, how can slimmers start to reduce the fat around their waist?
Dr Mosley recommended three simple steps.
“You can lose belly fat, and you can lose it fast,” he said.
The first step is to eat foods that are low in sugar, as well as simple carbohydrates.
Dr Mosley said: “To make a serious impact on your belly fat, cutting out sugar-spikes is key.
“A surprising number of ‘diet’ snacks and drinks are high in sugar, and are marketed as diet foods because they happen to be low in fat.”
The doctor recommended “limiting your intake of any food or drink containing more than five percent sugar to no more than twice a week.
“This includes sweet fruits like mango and pineapple, and sugary smoothies and juices.
“Likewise, replace processed carbs like white bread, chips and pasta with slow-release energy sources, such as brown rice or quinoa.”
The second step is intermittent fasting. Dr Mosley said: “Short-term fasting can lead to several changes in the body that make fat burning easier.
“This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling and a small boost in metabolism.”
Thirdly, the nutrition expert recommended doing HIIT (High Intensity Interval Training) exercises.
He said: “Exercise is key for various reasons. It is amongst the best things you can do for a long and healthy life.
“While exercise alone will not help you lose the stubborn fat from round your middle, it can be crucial for helping reduce the risk of re-gaining fats well as lowering blood sugar levels and improving insulin sensitivity.
“How best to achieve this though? Research has shown the extraordinary impact that ultra-short bursts of HIIT can have.
“All in just a few minutes.
“Not only is it effective, but study after study has shown it is much easier to stick to.”
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