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If you have tried the 5: 2 diet and lost a few pounds, you have to thank Dr. Michael Mosley.
The British doctor turned health reporter popularized the form of intermittent fasting after helping him lose more than 10 kg and reverse his type 2 diabetes.
Mosley has compiled large-scale studies of intermittent fasting, time-restricted feeding, and low-calorie diets, and then collected them in the Fast 800, his weight loss plan described in the Fast 800, described in the book and paid online program of the same name.
"It's the culmination of the last seven or eight years of science," he says. (Go here to learn more about Fast 800 weight loss claims.)
Mosley has been interviewed by Coach on a number of occasions and still brimming with know-how and practical advice on health, which he brings to the 5 fitness questions.
We are always promised the "secret" to find and stay healthy. What is your?
I think there are three secrets, unfortunately. One is to maintain a healthy weight. The second is to do a decent activity – it does not necessarily mean exercise.
The third secret is to reduce the stress to sleep well. And indeed, a fourth "secret" is to have good relationships, whether with your partner, your dog or something else. You must have a relationship with something else. You must be part of a larger world.
You must build [being physically active] in your life. Most people do not like to exercise, and just telling them to go there is totally useless.
To tell overweight people to do this is particularly futile. Someone who is extremely overweight and has squintsy knees, forcing them to run and run 5 miles just will not happen. Even asking them to go to the gym, this will not happen. So the first thing is weight loss and the [activity] follows from that. They lose weight, then start to feel better, then join a walking group and start swimming. You are on a virtuous cycle.
What do you know now about health that you would like to go back in time and tell you five or ten years ago?
I would like to come back and tell my dad [everything I’ve learned]because my father was so overweight. He was suffering from type 2 diabetes. At the time, I advised him to follow a low-fat diet. It has absolutely no effect and it dies of complications. If I knew what I know now, I think I could have saved her life.
What is your nutrition philosophy?
My nutritional philosophy is to follow science, fundamentally.
These are the obvious things, like [eat] whole foods. That does not mean a huge sum – the problem is that you want to know which food. It's like this idea, you should eat less and do more exercise [to lose weight]. But it's as if a football coach said "just score more goals than the other side to win the match". It's a totally useless advice!
What you want is specific advice and easy to manage, and that's what [my] the books are all about. They are tested to death. I am really confident, they work. They are based on science and they are very specific. Thus, the general council is totally useless and makes people feel terribly bad. Another thing is that you can not just tell someone to make a diet – tell them that they are fat, strangely enough, do not motivate them.
Which area of your health, fitness or well-being do you wish to improve?
My physical goal for the moment is to stay where I am. I am now 61 years old. I would like to beat my family record. No male members of my family survived beyond 74 years. I want to keep the dementia at bay. I do not want to live forever – I would be happy to reach 80 years in good health, then get run over by a bus or go windsurfing or something like that.
What would you tell a friend to do if he asked for your opinion on what he can do to improve his health, starting today?
Obviously, to buy my book or go on the course online! It's the small change you can make that will make the difference.
Basically, you have to have a plan. You need a small, specific goal. Losing weight, getting in shape – these are not easy things. It's not easy, that's why you need help and the professional help you need.
I am very committed to the plans and the evidence is very strong that it is the people who have the plan and who follow the plan who actually succeed – baduming that the plan was good in the first place. There is somewhere like 50,000 diet books on the market, many of them written by celebrities on the back of a pack of Corn Flakes. Not surprisingly, most diets fail. This led to this apocalyptic view that all diets fail and we can both stay fat.
The reality is that there are some diets that work very well – which works well, in the short, medium and long term. I know, because long studies prove it. But there is also a lot of flim-flam.
The Fast 800 online program costs $ 175. If you want to test it, Mosley has offered a 20% discount to Coach readers using code f8009coach20.
READ NEXT: To lose weight, you have to eat less, not do more exercise, says Dr. Michael Mosley.
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