This Morning: Michael Mosley discusses 800 calorie diet
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Dr Michael Mosley is the man behind The Fast 800, the New 5:2 and the Way of Life diets and they have helped thousands lose weight and get healthy. The expert is keen to bust weight loss myths and in a previous article on his website, spoke about visceral fat, which is more commonly referred to as deep belly fat, and why you should be worried about it. Dr Michael also shared his tips on how to shed weight around your mid-section.
What is visceral fat?
Visceral body fat, also known as ‘hidden’ fat, is fat stored deep inside the belly, wrapped around the organs, including the liver and intestines.
It makes up about one tenth of all the fat stored in the body.
Most fat is stored underneath the skin and is known as subcutaneous fat.
How can visceral fat be managed?
Dr Michael said: “You can lose belly fat, and you can lose it fast.
“Fortunately, with every pound you lose, you will be decreasing the amount of visceral fat in your body.
“In other words, the best way to lose visceral fat is to lose weight.”
One way you can lose weight is through your diet.
A low-carb diet has been scientifically recognised to be far more effective than a low-fat diet in reducing visceral fat.
In addition to a diet lower in carbohydrates, the diet expert also said there are other things you can do:
- Limit your intake of sugar: many studies have revealed a correlation between abdominal fat to diets with a high sugar intake. Dr Michael said: “To make a serious impact on your belly fat, cutting out sugar-spikes is key.”
- Eat a protein-rich diet: it is advised to eat around 60-70g of lean protein every day. Protein also helps you feel full after a meal, so snacking should feel less tempting.
- Experiment with time-restricted eating: there is evidence that shortening the window in which you eat your meals to 12 or even 10 hours per day can have great effects on weight management and can help reduce belly fat. Dr Michael explained: “Short-term fasting can lead to several changes in the body that make fat burning easier.”
Along with improving your diet, exercise is “one of the best ways to attack visceral fat”.
Dr Michael is an advocate for high-intensity interval training, also known as HITT, suggesting it “specifically targets visceral fat”.
HIIT is also extremely time efficient, as a workout can take just 20-30 minutes.
According to burned-calories.com, 30 minutes of HIIT can burn around 290 calories.
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Mindfulness is another way to aid weight loss.
Many people don’t just eat to satisfy physical hunger, some turn to food for comfort, stress relief or to reward themselves.
When this is the case, junk food, sweet treats and other comforting but unhealthy foods are consumed.
One way Dr Michael suggests combatting this is through mindfulness.
Reducing stress levels can in turn help with weight loss because if someone is less stressed or in control of their emotions and feelings, they are less likely to snack.
Snacking can add anywhere between 200 and 500 calories a day to your diet.
Dr Michael said he spends “ten minutes a day practising mindful meditation”.
“I find that ten minutes, in the morning, spent sitting in a quiet space trying to focus on my breath, is enough to calm me down.”
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