Michael Mosley shares tips to avoid ‘rapidly expanding belly fat’ – ‘lose it fast’
Michael Mosley advises dieters to keep snacks out the house
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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 previously spoken about belly fat, advising dieters what they should do to reduce it.
The good news is that it is possible to lose belly fat, and “lose it fast”, according to the nutrition expert.
However, exercise alone will not help. Dr Mosley continued: “So, you’ve cut back your calories, you’re in the gym five times a week and you’ve even scaled down on nights out.
“You want to lose weight and you want to lose belly fat. The weight is falling, but your waistline won’t budge.
“It’s frustrating. After all, committing to eating well and exercising is a pretty major lifestyle shift – you’re doing your bit, so why won’t your body co-operate? So, what’s going on?”
Dr Mosley explained that 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”.
He went on: “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.
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“In your fat, insulin also curbs the release of fatty acids – a source of energy – 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.”
Therefore, how can slimmers avoid this “rapidly expanding” belly fat?
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.
“This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.”
Therefore, the nutrition expert 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,” Dr Mosley continued.
He added: “Likewise, replace processed carbs like white bread, chips, and pasta with slow-release energy sources, such as brown rice or quinoa.
“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.”
Dr Mosley also advised slimmers to undertake short-term fasting as this “can lead to several changes in the body that make fat burning easier”.
He continued: “This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling, and a small boost in metabolism.”
Although exercise alone cannot cut belly fat, it does contribute to weight loss and is “key” for various reasons.
“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,” Dr Mosley said.
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