Dr Amir Khan has issued a weight loss warning, claiming that most advice we receive is 'wrong'. The doctor, known for his appearances on ITV, explained what people should focus on instead to stay fit and maintain a healthy body weight.
With around 66 percent of adults in England classified as overweight or obese, losing weight is a national health issue. In a video on Instagram, Dr Khan cautioned that we often concentrate on 'all the wrong things' when it comes to weight loss.
The Problem with Common Advice
Dr Khan stated: 'Let's talk about the weight we carry around our waist. Now, too often, advice is wrong. It's focused on all the wrong things - 'trim down for the beach season', or 'show off those rock hard abs'. That's nonsense, of course.' Instead, he urged people to aim to 'get healthy' rather than 'thin or ripped'.
He stressed that having extra fat around the belly could be detrimental to health. 'Now, if you're carrying extra pounds around your midsection, know that losing belly fat is more than about conforming to unattainable beauty standards. Because the weight we carry in our abdomen can be a sign of health concerns that are more than skin deep. It can be a sign of something called visceral fat.'
Visceral Fat and Health Risks
Excess visceral fat is linked to serious health issues such as heart disease and type 2 diabetes. Dr Khan explained: 'Now, there's two main types of fat we carry. Subcutaneous fat that lies just underneath our skin is what you see when you look in the mirror or when you pinch yourself like this, but visceral fat goes deeper. Some is okay, but too much can surround your organs and put you at risk of things like type 2 diabetes and heart disease, as well as lots of other health conditions.'
Visceral fat is particularly dangerous because it surrounds internal organs and can affect their function, increasing the risk of metabolic diseases.
How to Reduce Visceral Fat
Fortunately, Dr Khan noted that visceral fat is 'easier' to get rid of than subcutaneous fat. However, some individuals may find it harder to lose due to genetic and environmental factors. He said: 'Now, genetics and environmental factors play a role in how much visceral fat you carry. Genetics can determine your body shape and how much visceral fat you store, but environmental factors such as diet, exercise, and stress also play a key role.'
'Believe it or not, visceral fat is actually easier to get rid of than that fat just underneath your skin. That is because it's metabolised quicker, and your body can get rid of it in things such as his sweat, or even your pee.'
Recommendations for Reducing Visceral Fat
- Doing a variety of exercises
- Limiting sugar intake
- Eating more protein and fibre
- Getting enough sleep (seven to eight hours)
- Lowering stress levels
Dr Khan added: 'To help get rid of some of that visceral fat, think about doing a variety of exercises, things that get your heart rate pumping and building muscle. Think about limiting the amount of refined or added sugar you eat, and getting more fibre and protein in your diet. And don't forget, sleep is really important - seven to eight hours, and reduce your stress levels. Stress causes cortisol levels to go up, which can increase visceral fat and make you eat more. I know all of that is easier said than done, but it's really important that you try and you stick to it.'
If you are concerned about your weight, you should speak to your GP.
