Weight loss: Michael Mosley shares his golden rules to lose weight and keep it off

Dr Michael Mosley explains the health benefits of press ups

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Weight loss and nutrition expert Dr Michael Mosley has been offering his advice for decades. In his Channel 4 show How to Keep a Healthy Weight, Dr Michael bust common myths and misconceptions around calories, healthy weight management and whether exercise is as helpful as we think. Having helped five volunteers to lose weight in 21 days, Dr Michael wanted to ensure they had the best tools and understanding when it came to keeping the weight off and maintaining a healthy lifestyle, and he had some useful tips to share. 

“Dieting is hard, but keeping it off is harder,” he explained. “Only one in five are able to maintain long term weight loss. 

“To stay a healthier a weight, we have to radically rethink our calorie intake.” 

NHS daily recommended calorie intake is 2000 a day for women and 2500 a day for men. 

“It is a bit too generous for some people,” Dr Michael suggested. “So how many calories can you really consume if you want to maintain a healthy weight?” 

“Everyone burns calories at a different rate,” the expert said. “It depends on age, weight, gender and how muscly you are.

“The biggest component is Basal Metabolic Rate – number of calories you burn when you’re sitting doing nothing.” 

It is recommended that everyone does 30 minutes of moderate to vigorous exercise, five times a week. 

Dr Michael suggests: “Five minutes of physical activity every 30 minutes – this is a boost for mental and physical health.”

A volunteer expanded on this: “Trying to get all your steps in all one go might not be the best thing, leaves you feeling tired and sluggish.

“So, hopefully, these little bursts of exercise, I won’t feel as tired.” 

The volunteer was tasked with a “brisk 10 minutes walk as opposed to 10,000 steps”. 

Alongside “exercise snacking”, Dr Michael said being accountable would also help maintain weight loss. 

“As well as increasing your lees of physical activity another great thing to do is be accountable,” he explained. 

“By that I mean standing on the scales, using a tape measure, or wearing tight clothes, anything that tells you you’re starting to put on weight and it’s time to do something about it. 

“But I also appreciate for some people, standing on the scales can be counter productive.” 

Dr Michael continued: “One thing I would recommend is taking up a bit of weight training – more muscle will burn calories and help keep the weight off.” 

He also suggests clearing the junk food out of cupboards and instead, stock them and the fridge with healthy foods. 

Creating an environment where it is easy to make good food choices can help with results. 

Another thing which can help is having a support network. 

People who are on the same journey of weight loss or have been through it before can offer real insight. 

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