Dr Michael Mosley on the benefits of exercise
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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.
As well as eating healthily, or intermittent fasting, exercise is “key” for weight loss, according to Dr Mosley.
The nutrition expert said: “It [exercise] 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 regaining fat as well as lowering blood sugar levels and improving insulin sensitivity.”
The doctor went on to talk about his fitness choices, noting which workouts are best for weight loss.
He said: “I do HIIT at home and I also use my exercise bike.
“Not only is it a highly effective way to get fit, it’s also unbelievably quick, which means there’s no excuse not to do it.”
Just a few minutes of exercise every week is enough – there is no need to do 30 minutes a day if you can’t fit into your routine.
Dr Mosley explained: “I recommend just 10 minutes on a static bike three times a week, plus quick strengthening exercises which don’t require special equipment.
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“In case you’ve never tried HIIT, it involves a few very short bursts of strenuous exercise carried out in succession.
“Exercising in this way can help improve your aerobic fitness in a relatively short time.”
If you don’t have an exercise bike at home, Dr Mosley recommended handy exercises you can easily incorporate into your daily routine.
He said: “You can try pedalling on your road bike furiously up a hill, running up the stairs, or doing short sprints when out on a run.”
Even walking is an effective form of weight loss – Dr Mosley recommended “picking up your walking pace until you are breathing hard”.
He added: “The main thing is that these bursts should be brief – 30 seconds maximum when it comes to the stairs, or running – but hard enough to get your heart rate up.”
If you don’t have time to set aside time for exercise every week, Dr Mosley simply advised “sitting less and moving more”.
He said: “If you don’t use your muscles enough, then over time, fat builds up inside the muscle fibres and insulin resistance develops.
“The best way to reverse this is to get more active.
“Sit less, move more. You can start by sitting less.
“If you spend a lot of time sitting continuously – and many of us sit for over 8 hours a day – then the sugar and fat that you eat will just sit around in your arteries causing problems, rather than being dumped in your muscles where they will get burnt as fuels.”
Speaking to Express.co.uk on a previous occasion, Dr Mosley stressed that diet and exercise go “hand-in-hand”.
To eat healthily, the nutrition expert recommended cutting “white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar” out of your diet.
“They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels,” he explained.
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