Dr Michael Mosley on the benefits of exercise

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The 36-year-old lost weight after realising his poor eating habits were “taking a toll on his weight”. He therefore decided to sign up to the virtual 45-Day Challenge with F45 Blackhorse Lane.

F45 Blackhorse Lane is a gym in Walthamstow, north-east London.

Matt chose to follow the 45-Day Challenge, which saw him do 45 minutes of exercise a day.

He also ate better than before, cutting alcohol and sugary foods from his diet.

Matt stuck to the F45 Challenge meal plans strictly, but did let his hair down once in a while.

He allowed himself to drink alcohol on date nights with his wife and for an online charity event he hosted one evening during the 45 days.

Matt began changing his diet and routine just after Christmas last year, and has lost a whopping 16kg, or two and a half stone, since.

This is despite his original goal being to lose 10kg.

Matt told Express.co.uk that he had gone through “an eventful few months” which had meant he had eaten many takeaways and drank a lot of alcohol.

Luckily, the F45 Blackhorse Lane gym opened while he was considering losing weight.

Matt said: “Having had our first child, changing jobs, and moving house, I’d massively fallen out of routine.

“The opening of F45 Blackhorse Lane close to where we now live was an absolute gamechanger.”

Matt added that his decision to do something about his weight came when he realised his “clothes were too tight”.

He continued: “I didn’t like what I saw in the mirror and after over-indulging all over Christmas.

“I decided enough was enough.”

Matt started his fitness challenge virtually and worked out five times a week, for 45 minutes a day, despite working and dropping his toddler off at nursery school.

“Doing the workouts via the F45 Challenge app meant I could fit them around my schedule,” the 36-year-old said.

Matt decided to continue the beneficial health and fitness regime he had begun as he said his “energy levels improved and I felt much more confident”.

He added: “My concentration levels also increased at work.”

There are many different ways to lose weight, but the most effective is to follow a healthy diet and to do regular exercise.

Nutrition expert Doctor Michael Mosley previously told Express.co.uk: “Diet and exercise go hand in hand.”

When it comes to exercise, the doctor advised: “I recommend just 10 minutes on a static bike three times a week, plus quick strengthening exercises which don’t require special equipment.

“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 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, just pick up your walking pace until you are breathing hard.

“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.”

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