Michael Mosley: Make 3 easy changes to ‘lose belly fat fast’ – ‘not as hard as you think’
Michael Mosley explains timed restricted eating
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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. Within this diet, the nutrition expert has outlined how slimmers can get rid of the “stubborn” fat around the waistline.
First, Dr Mosley explained what belly fat is, saying: “To lose belly fat, you have to understand belly fat.
“And to understand belly fat, you need to understand the basics of how insulin works.
“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.”
Dr Mosley added: “As if this were not bad enough, fat cells in deep your abdomen – also known as visceral fat – are reluctant to let go of their energy-stash.
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“To find the extra energy needed to fuel a small energy deficit, or a standard gym session, your body will look to other reserves first, like your glutes.”
So, what can slimmers do to lose this belly fat?
Fortunately, according to Dr Mosley, “recent breakthroughs in medical and sports science have shown that it is possible to throw this gradient into reverse – you can lose belly fat, and you can lose it fast”.
The nutrition expert went on to explain that it is possible to “attack” belly fat in three ways: low sugar and simple carbs, intermittent fasting, and high intensity interval training (HIIT).
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.
“So, limit 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.”
The second step is intermittent fasting. Dr Mosley explained: “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.”
Dr Mosley went on to speak about the third step: exercise.
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.”
The doctor concluded: “More and more people are discovering that with the right lifestyle changes, they can burn belly fat off.
“And most amazing? It’s not as hard as you think.”
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