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 in the past about the various parts of the body where fat can be targeted.
One of the most “stubborn” fats is belly fat but, fortunately, there are ways to lose this.
Shedding belly fat will also lead to general weight loss.
The doctor shared three easy steps – or lifestyle changes – to reduce this weight around your middle.
The first step Dr Mosley recommended is to reduce sugar and carb intake.
He said: “To make a serious impact on your belly fat, cutting out sugar-spikes is key.
“This is supported by numerous studies.
“When people cut carbs, their appetite goes down and they lose weight.
“Now, over 20 randomised controlled studies have now shown that lower-carb diets can lead to two to three times more weight loss than low-fat diets.
“So, limit your intake of any food or drink containing more than five percent sugar to no more than twice a week.”
Surprisingly, many various fruits include a high amount of sugar, such as mango and pineapple, as well as sugary smoothies and juices.
Dr Mosley advised replacing white carbs with “slo-release energy sources, such as brown rice or quinoa”.
He added: “Two things will surprise you – the amount of sugar you were consuming unawares, and the speed at which your belly fat will begin to tame itself.”
The next step Dr Mosley recommended slimmers follow is intermittent fasting, saying: “The idea that fasting ‘slows your metabolism’ is a myth.
“Under conditions of marked energy deficit – 800 calories per day or less – not only do you simply lose weight by eating fewer calories, but your body responds to the stress of fasting by enhancing hormone function to facilitate weight loss and burn fat for energy.
“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.
“According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of three to eight percent over three to 24 weeks.
“Not only this – but people lost four to seven percent of their waist circumference as well – indicating a large loss of the harmful belly fat in the abdominal cavity, strongly linked to chronic disease.”
The final step is to do some exercise. This, according to Dr Mosley, is “key for various reasons”.
He continued: “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.
“Research has shown the extraordinary impact that ultra-short bursts of HIIT (High Intensity Interval Training) 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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