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It can be a secret weapon for those with weight loss goals, but for many people the answer to the question, what is non-exercise activity thermogenesis? is as much of a mystery as whether theres life on Mars.

Often acronymized as NEAT, this invaluable health tool is far simpler than its name suggests. In laymans terms, it refers to calories burned during everyday activities rather than formal exercise (also known as exercise activity thermogenesis or EAT). For example, the energy you expend during a walk to work, cleaning the house or even fidgeting while you sit down all fall under the NEAT umbrella. If you invest in one of the best fitness trackers (opens in new tab), youll be surprised to find how quickly all this activity adds up!

And, while many people pursuing health goals place greater emphasis on their time spent in the gym, laced into their trainers or racking up the miles on the best treadmills (opens in new tab), the contribution of NEAT to a balanced lifestyle should not be undervalued.

A study published in the Journal of Internal Medicine (opens in new tab) in 2007 highlighted the important role it can play in achieving a healthy body composition. Data supports the central hypothesis that NEAT is pivotal in the regulation of human energy expenditure and body weight regulation, and that NEAT is important for understanding the cause and effective treatment for obesity, states James Levine, the Director of the Rare Disease Institute at Fondation Ipsen and author of the study.

Meanwhile, a study by the Mayo Clinic (opens in new tab) describes how by avoiding sitting, promoting motion, and engaging in simple, repetitive, and creative activities, a significant amount of extra calories may be expended that can reduce weight and perhaps prevent the cardiovascular and metabolic complications associated with obesity.

While weve already provided a brief overview of what NEAT is, we asked Foodspring (opens in new tab) nutritionist and founder of pH Nutrition Liam Holmes for his definition of the concept.

It is the energy expended for everything we do outside of exercise, Holmes says. Pretty much anything that creates (calorie) burn can be classed as NEAT. It ranges from walking around the house to walking the dog, gardening, playing with your kids, doing general chores and even fidgeting.

The number of calories burned through NEAT will vary enormously depending on an individuals situational factors. For example, someones job will have a huge impact on their total daily energy expenditure; a laborer who is on their feet carrying out physically demanding tasks will expend far more energy than an office worker who remains seated for the majority of the working day.

The number of calories burned can vary widely depending on the individuals job, Holmes says. He references figures from an article published in Best Practice and Research Clinical Endocrinology and Metabolism (opens in new tab), saying: This is one of the key determinants as someone who is desk bound will average around 400-500kcal (each day) compared to a builder or farm worker who can burn up to 2000kcal.

Through this, he says, NEAT is often responsible for burning more calories than formal exercise or EAT - although your energy expended through EAT varies depending on the type and duration of exercise you are doing.

The amount of energy burned during exercise has numerous variables such as how much effort you are putting in, your skill level and the type of training, Holmes says. If you cycled for an hour and just plodded along, compared to someone who was pushing really hard, the calories burned could range from 400-1200kcal.

For the most part though, it is only athletes participating in long duration endurance exercise or very high intensity training multiple times a day who will burn more calories through EAT than NEAT each day.

Holmes says NEAT is an essential tool for those working towards body recomposition goals, such as weight loss. This is because, while all but the elite athletes among us will have a limited time each day to work out, there are many things we can do outside the gym to burn calories.

We have to remember there are two ways to create a calorie deficit, Holmes says. Decreasing energy in and increasing energy out. In other words, consuming fewer calories through food and burning more calories through increased daily activity levels (EAT and NEAT).

Increasing your NEAT and factoring it into your day is a great way to create a calorie deficit without having to reduce your intake even further. It is also a far less stressful way of increasing energy output than adding more exercise into your routine. Research has shown those who maintain a higher NEAT are able to maintain their target weight more successfully than those who have a lower NEAT.

A study published in the Journal of Exercise Nutrition and Biochemistry (opens in new tab) in 2018 reinforces this point. It states: NEAT is a highly variable component of daily TEE (daily total energy expenditure) and a low level of NEAT is associated with obesity. NEAT enhances lifestyle, and variations in individual and environmental factors can significantly affect daily energy expenditure.

Considering the multitude of health benefits that NEAT has to offer, Holmes overriding piece of advice for those looking to increase their non-exercise activity thermogenesis is disarmingly simple: Get moving!.

You can make substitutions in your everyday life, such as walking or cycling rather than driving, or taking the stairs rather than jumping in a lift, to increase your total daily energy expenditure. Another option is investing in a standing desk, or one of the best walking treadmills (opens in new tab), so you can walk as you work.

Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure (opens in new tab)

Non-Exercise Activity Thermogenesis (NEAT) (opens in new tab)

Nonexercise activity thermogenesis ? liberating the life-force (opens in new tab)

Nonexercise Activity Thermogenesis in Obesity Management (opens in new tab)

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What is non-exercise activity thermogenesis (NEAT)? - Livescience.com

Modern lifestyle is largely sedentary in nature, owing to which many of us fail to meet our daily physical activity requirements. The impact of it has been further bolstered by the Covid-19 pandemic that has introduced us to a hybrid work culture where we spend a lot of time at home.

This compromise on physical activity bears a significant impact on ones weight. Once weight gain sets in, it becomes very difficult for people to shed the extra kilos. Added to this, increased weight also brings along its own set of nasty health risks such as obesity, diabetes, high blood pressure, and heart disease among others. While most people aim to lose weight quickly, real success lies in losing weight gradually and steadily. Healthy weight loss is an ongoing lifestyle that includes portion control on meals, healthy eating patterns and regular physical activity.

This makes it very important for people looking to start their weight loss journeys to choose the correct method. Currently Allurion is one of the most trusted brands in the country and it has been designed the right way to help people get on the road to weight loss and better health.

Q.1 Tell us about how Allurion's weight loss method has been developed and how is it effective in shifting the scales?In 2009, in their second year at Harvard Medical School, Shantanu Gaur and Sammy Levy started to rethink popular weight loss perceptions. Being a qualified doctor, I really appreciate the novel thought they carried. To better understand the journeys of overweight people or those struggling with obesity, Shantanu and Sammy did something unusual. They started listening to their patients' stories, and with this, their product and method kept evolving and has now boiled down to a simple 15 minutes walk-in method. It is now transforming thousands of lives worldwide.

Q.2 As a weight loss expert, what other steps should a person take to manage their metabolic health?There are specific steps that a person can take to help boost their metabolism to some extent. For instance, they should eat more protein, have a nutritional diet, have a proper sleep cycle, stay hydrated, exercise and also pay attention to their fitness.

Q.3 Tell us about Allurion's research and clinical trials in weight loss and metabolic health.Allurion sets you up for long-term weight loss success. After approximately 16 weeks of adapting the method, multiple clinical studies have demonstrated that patients lose 10-15% of their total body weight on an average. It improves the metabolic function of the body to initiate weight loss. Allurion has successfully treated more than 80,000 people and has been accepted in 58 countries. It is a method for weight loss that sustains and has recently made its way in India.

Q.4 Tell us how one can expect to lose weight through the Allurion Method?It starts with an easy-to-ingest Allurion swallowable capsule a somewhat larger soft vegan capsule that can be taken with the help of a glass of water. Once it is taken, a simple X-ray is done to ensure if the capsule has reached its proper position. This proprietary capsule is a technological breakthrough that has taken years of research and hard work to develop. It contains a deflated balloon (made of extremely safe, medical quality materials), and is attached with a thin catheter, through which water is filled into the balloon. Once filled, the balloon takes up a volume of about 550 cc in the patient's stomach. It creates a feeling of fullness and reduces food intake to that extent. Naturally, it takes away hunger and it means people eat less food at mealtimes. The starting BMI for undergoing the Allurion Method is 27 and up, with the best results between 27 and 35. And yes, the Allurion balloon degrades itself inside the stomach. In about 16 weeks, it deflates itself and gets flushed out automatically, leaving no traces whatsoever.

Q.6 Tell us about your journey in the field of weight loss and metabolic research.As a young medical professional, I realized that obesity is a disease that also brings in several comorbidities. In 2008, I resolved to help people who were wanting to lose substantial body weight. I am glad that I am termed as one of the most experienced bariatric surgeons in the Asia Pacific. I specialize in bariatric, metabolic and robotic surgeries. I also perform endoscopic procedures for the same purpose. I am credited with performing nearly 17,000 bariatric surgeries. I also introduced the Endoscopic Sleeve Gastroplasty (ESG), a non-surgical weight loss procedure in India.Q. 7 Help our readers understand the scientific reasoning behind the Allurion weight-loss method.Not surprisingly, studies have found that hunger is the driving factor behind diet failure. Dieting is difficult and often affects several aspects of your life, including your social life and relationships. The Allurion method reduces the feeling of hunger during the approximately 16 weeks it is in your stomach, which means you will feel more confident and lower your risk of overindulging. As they say, it takes three weeks to form or drop a habit and then self-control takes over. Allurion empowers you to take charge of yourself.

The method, combined with your healthcare team and nutritionist supporting you, allows you to recalibrate your relationship with food. Allurion has more success than dieting alone because patients feel less hungry, fuller more quickly after eating, and will not have hunger attacks typically experienced when dieting.

When combined with intensive weight-loss strategies, the Allurion method leads to nearly 2.5 times more weight loss in 16 weeks than when undertaking an intensive weight-loss plan alone. Seventeen per cent of patients undertaking intensive weight-loss strategies alongside the Allurion method have achieved a weight loss of over 20% of their total body weight.

Q. 8 Help us understand what weight loss through the Allurion method entails. How is it different from weight loss surgery?Allurion is a complete weight loss method that comprises a combination of various approaches to losing weight that sustains. This innovation is a scientifically proven swallowable capsule that is easy to take and helps you quickly take off those stubborn kilos.

The swallowable capsule helps you lose weight whilst training your body towards a better lifestyle focused on sustaining it. On the other hand, weight loss surgery is an invasive procedure that causes permanent changes in your system to push your body towards losing weight by changing the absorption and consumption of food in your body. In my opinion, and as I recommend to my patients, bariatric surgery is the last resort.

Q.9 There is a lot of misinformation on the Internet about weight reduction procedures. What, according to you, should prospective consumers look for before zeroing on a particular procedure?Gaining weight owing to a sedentary lifestyle and other habits such as playing video games, watching movies, eating snacks and partying with friends is not something anyone wants. To lose those extra kilos, people would generally advise you to have a regular diet, maintain an exercise routine, walk, run, swim, hit the gym, do yoga, or opt for either ayurvedic treatment or liposuction and surgery. The list is endless and unfortunately the irony is that different people lose weight differently and none among these methods can guarantee weight loss.

Disclaimer: The views and opinions expressed in the story are independent professional judgments of the doctors/ experts, and TIL does not take any responsibility for the accuracy of their opinions. This should not be considered a substitute for medical advice. Please consult your treating physician for more details. This article has been produced on behalf of AllurionIndia.com by Times Internet's Spotlight team.

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Weight loss expert, Dr. Mohit Bhandari on metabolic health, and the globally acclaimed weight-loss innovat - Economic Times

With summer in full swing, theres truly nothing that hits the spot quite like a refreshing, veggie-packed salad. Luckily for those who are trying to lose weight, its no secret that these are also some of the best meals you can eat to stay healthy, keep your calorie count low, boost your metabolism, and maintain all the energy you need to kill it during your workouts. But its not enough to just throw some vegetables on a plate and call it a salad; youll need a good amount of protein to help you stay full throughout the day and avoid overeating later on.

Fortunately, theres no shortage of delicious proteins to add to the mix and make your meal tastier and healthier than everand theres also a plethora of recipes that will help you do just that. So, without further ado, here are four our favorite protein-packed summer salads:

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When you think of salad, you probably think of some sort of leafy greens such as spinach or lettuce taking up the majority of your plate. But have you ever considered the fact that quinoa makes a great, fibrous, high-protein salad base? This grain is so versatileand not to mention delicious, which is why it goes so well in salads like this one. Throw in healthy beans, antioxidant-packed red peppers, onion, mango, and more, and you've got yourself your new favorite summer salad you can enjoy all the time while you're on your weight loss journey. Yum!

Ingredients for the salad:white or red quinoa, water, black beans, garbanzo beans, red bell pepper, mango, red onion, avocado, chopped mint

Ingredients for the dressing: vegetable or canola oil,fresh lime juice, champagne vinegar, sugar, chili powder, kosher salt, jalapeno

Full recipe

If chicken is what you're after this summer, look no further than this sweet summer salad. Complete with a hearty helping of spinach, delicious, healthy fresh berries, and omega-3 rich pecans, you simply can't go wrong with this classic combo. But the real finishing touch here is the crumbled goat cheese to bring all the flavors together. Our mouths are watering! Of course, the best part is that after eating this, you'll be able to take on whatever the day throws at youincluding a fat-burning workout.

Ingredients: fresh baby spinach, raspberries, strawberries, goat cheese, pecans, raspberry vinaigrette

Full recipe

Nothing says "summer" like a good barbecueand just because you're trying to lose weight, that doesn't mean you can't join in on the tasty fun! This BBQ chicken salad offers everything you need to stay healthyandreap the benefits of a delicious cookout: chicken, lettuce, rice, black beans, corn... the list goes on. It's packed with nutritious ingredients to keep you fuller longer, so you won't be inclined to go overboard on that big bag of potato chips. Perfect!

Ingredients for the salad: romaine lettuce, cilantro, white rice, shredded chicken, BBQ sauce, black beans, shredded cheddar cheese, chopped tomatoes, can of corn, red onion, bell pepper, carrot, tortilla strips

Ingredients for the dressing:buttermilk, mayonnaise, BBQ sauce, cilantro, lime juice, garlic powder, salt, cumin

Full recipe

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Craving Mediterranean? We've got you covered! Introducing this falafel salad with tahini dressingtruly a match made in health (and tastebud) heaven. Not only does the fresh falafel offer tons of plant-based protein, but you've also got the added boost of countless veggies on your side. When you throw in leafy greens, cucumber, tomato, and more, there's no denying that this meal will provide you with all the energy you need to knock your workouts out of the park and slim down this summer.

Ingredients for the salad:chickpeas, parsley, purple onion, garlic, lemon juice, cumin, salt, olive oil, leafy greens like lettuce, cucumber, grape tomatoes

Ingredients for the dressing:tahini, water, lemon juice, olive oil, sea salt, cracked pepper

Full recipe

Read this article:
4 Protein-Packed Salad Recipes To Kickstart Your Weight Loss This SummerThey're So Tasty! - SheFinds

Flaxseed is available in a number of forms like oils, powder, tablets, seeds, capsules, and flour. It helps to prevent constipation, diabetes, high cholesterol among several other conditions. Flaxseed has antioxidants, lignans, fibre and protein, alongwith polyunsaturated fatty acids.

Image by Pezibear from Pixabay

Flaxseed is a plant-based food that contains antioxidants, healthy fats and fibre. It is popularly known as a 'functional food', which means that it can be eaten to boost health.

Today, flaxseed is available in a number of forms like oils, powder, tablets, seeds, capsules, and flour. It helps to prevent constipation, diabetes, high cholesterol among several other conditions.

Flaxseed has antioxidants, lignans, fibre and protein, alongwith polyunsaturated fatty acids. Consuming flaxseeds may help to reduce the risk of various conditions.

Here are some benefits of Flaxseeds:

Lowers the risk of heart diseases: Alpha-Linolenic Acid (ALA), the Omega-3 fatty acid is present in high quanties in flaxseeds that helps to prevent the deposition of cholesterol in the blood vessels of the heart. It helps to reduce the inflammation in the arteries.

Improves blood sugar levels: The soluble fibre present in flaxseeds helps to improve blood sugar levels as it slows down digestion. Thus, it helps to manage type 2 diabetes mellitus.

It helps in weight loss: The soluble fibre in flaxseeds slows down the process of digestion and hence we feel full for a longer period of time. We end up consuming less, thus helping in weight loss.

Helps with Hot Flashes: Hot flashes and night sweats are commonly observed in women going through menopause.Lignans, the plant compounds in flaxseeds, have a weak oestrogen effect, which is found to ease hot flashes in post-menopausal women.

Reduces the risk of cancer: Plant compound, lignans in flaxseeds are found to be effective in reducing the risk of breast cancer in females and prostate cancer in males.

Celebrity nutritionist Pooja Makhija had earlier shared a recipe of Flaxseed Wraps that could help one consume them easily without sacrificing the taste.

Have a look at her post here:

https://www.instagram.com/reel/CWplqRMAk6y

Blend parsley, flaxseeds, salt, chilli flakes and hot water to make dough for the wrap. You may usehung curd, lettuce leaves, tomato, onion, carrot and mustard sauce for thefiling. The nutritionist had also recommended hummus and bean sprouts as filling.

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Lowers risk of heart diseases, helps in weight loss: All you need to know about benefits of flaxseeds - Firstpost

If youre someone whos thought about losing weight or has wanted to get healthier in the past few years, youve probably come across these two words: intermittent fasting. From celebrities to fitness enthusiasts, intermittent fasting has many thousands of loyal advocates online, claiming this way of eating has helped them lose weight better than other diet methods have.

Its easy to see the appeal of intermittent fasting as a weight loss method. Not only is it simple, its also flexible, can be adapted easily to every person, and doesnt require you to eliminate foods or count calories. But despite its popularity, intermittent fasting may not actually be better than other diet methods when it comes to weight loss.

To date, numerous studies have shown intermittent fasting is as good as counting calories when it comes to weight loss including a recent study, which tracked participants for more than a year.

This has even been shown with many different types of intermittent fasting, including alternate-day fasting (where you fast or restrict calories every other day), 5:2 dieting (eating normally five days a week, then fasting or restricting calories for two days) and time-restricted eating (where you eat all of your days calories within a set time window, such as only eating during an eight hour window, then fasting for 16 hours). But no studies have yet shown intermittent fasting to be any better than conventional diets.

Intermittent fasting reduces the amount you eat, but it may have a downside. It both reduces the amount of physical activity we do, and reduces how hard we push during exercise.

This is true regardless of the type of intermittent fasting you do. This suggests that when calorie intake is substantially reduced even for a short period of time the body adapts by reducing the number of calories used during exercise. Researchers arent entirely sure why this happens, however.

While this may not necessarily affect weight loss, lower physical activity levels can have other negative effects on health. For example, a recent alternate-day fasting study found that even just three weeks of this diet reduced physical activity levels and led to a greater loss of muscle mass than a daily calorie restriction diet. The fasting diet was also less effective than daily calorie restriction for fat loss.

Muscle mass is crucial for many reasons, including regulating blood sugar levels and staying physically able as we get older. So diets that cause muscle loss are best avoided. However, combining intermittent fasting with exercise programmes such as resistance training may help people better maintain lean muscle mass while encouraging fat loss.

While intermittent fasting might not be a miracle solution when it comes to weight loss, that doesnt mean it might not still have other health benefits.

A recent review on intermittent fasting found that it improved blood pressure, insulin sensitivity (how effectively the body regulates blood sugar) and lowered cholesterol levels to a similar extent as daily calorie restriction.

It is likely this effect is due to weight loss. But since few studies have followed participants for longer than a year, its hard to know whether the these effects persist.

Some research also suggests how you fast may also be key. A number of studies have shown promising results from early time-restricted eating, which involves eating all your days calories in the early part of the day and fasting in the evening, usually from 4pm onwards. Eating early in the day aligns food intake with our natural circadian rhythms, which means nutrients are processed more efficiently.

Early time-restricted eating has also been shown to improve several markers of health, such as insulin sensitivity, which is a key risk factor for type 2 diabetes. These improvements were even seen without weight loss.

Read more: Is body weight affected by when you eat? Here's what science knows so far

Theres also evidence that outcomes from the 5:2 intermittent fasting diet can be improved by positioning the two very-low or no calorie diet days consecutively. This may lead to improvements in insulin sensitivity greater than what would be seen when practising daily calorie restriction.

This might be due to spending more time in a fasted-state, which increases the amount of body fat you burn. Interestingly, exercising while fasting may also help you burn more fat and improve insulin sensitivity.

So while intermittent fasting might not be better than other diets for weight loss, making changes to how you do it such as fasting in the evening may help you see other health benefits.

For people who struggle to stick with calorie restriction diets, intermittent fasting is safe and may still be effective. Its also worth noting that its best to combine intermittent fasting with exercise to experience the best results.

Originally posted here:
Is intermittent fasting actually good for weight loss? Here's what the evidence says - The Conversation

Weight gain can put a downer on anyone hoping to maintain a healthy weight or for women transitioning through the menopause. But health experts reassure that there are "many things we can do" to keep it under control when the time comes.

Dr Zhaoping Li explained that primary care clinicians can help women take an active role in their health by providing education on diet and exercise strategies to prevent weight gain in midlife.

"The important thing is to not deliver passive messages," she said.

"I am often very frustrated with primary care clinicians, including my own, who say that the weight gain is a fact of menopause.

"The message should be yes, this is a physiological process, but it is a time for us to refocus on how we take care of our body.

READ MORE:Diet: Expert warns against common mistake

"That is why the National Institutes of Health launched the Nutrition for Precision Health study that will develop algorithms to predict individual responses to food and dietary routines."

She suggested that in "another five or 10 years" experts will "have more knowledge on how to individualise management".

While low-carb, high-protein diets are favoured by many women going through the menopause, Dr Li pointed out that as many as 50 percent of women may not respond to them.

Instead, she suggested these women may need to try different strategies.

Experts have also suggested weight gain can be controlled by:

Tracking calories

Engaging in 3060 minutes of moderate physical activity and sustained aerobic exercise to boost metabolism

Doing yoga can help to decrease waist circumference and weight

See original here:
Menopause weight loss: Women don't have to 'accept' weight gain - 'many things we can do' - Express

There are many things that lead to weight gain and some of them are bad eating habits. So, if you are planning to lose weight, then stop making these mistakes. If you are someone who doesnt like to go to the gym and sweat it out, but still want to lose weight, then avoid these bad eating habits and lose weight.

Bad Eating Habits That Lead To Weight Gain And Hamper Weight Loss:

1. Craving Sweet

Sweet is one of the top things that lead to weight gain. When we eat sweets, we feel good and forget to focus on the quantity. Sweet increases food cravings. Avoid excess sugar and see the difference in your waist size.

2. Stress Eating

When we are stressed, the one thing that we look for is food. To avoid stress, many do binge-eating even without feeling hungry. During stress, people often eat fast food like ice creams, sodas, chips, chocolates, pizzas and whatnot. All these things hamper your weight loss journey.

3. Careless Eating

In our free time, we often prefer to grab a bite, which is one of the bad habits while losing weight. People gain weight when they eat carelessly.

4. Eating Too Quickly

It takes 20 minutes for your brain to realise that your stomach is full while they eat in 5 minutes. In this, you end up eating too much and consume more calories.

5. Skipping Breakfast

Your body needs fuel in the morning. Skipping breakfast will lead to less energy. Your body needs food in the morning as it improves your metabolism and can help keep your blood sugar levels in place, which is necessary for weight loss.

So, if you are planning to lose weight, then avoid these bad eating habits and follow a healthy lifestyle.

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Bad Eating Habits That Hamper Weight Loss - News18

Intermittent fasting is said to be one of the most effective ways of losing weight. In this weight loss regime, a person has to follow a fixed eating pattern in which youll have to fast for 8 hours or 16 hours. The weight loss diet is said to be effective when it comes to shedding kilos easily. During the fasting period, a person is allowed to consume drinks that help in providing energy to the body without increasing the calorie intake. One such drink which is permissible during intermittent fasting is black coffee. Black coffee is said to be really effective in providing energy to the body. However, nutritionist Lovneet Batra has some advice to share that you should keep in mind while having coffee during intermittent fasting.

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A post shared by Lovneet Batra (@lovneetb)

According to Lovneet, Intermittent Fasting when done right is linked to potential health benefits, such as better digestion, metabolism and cell functioning. But I often see people overdosing on caffeine during the fasting hours in an effort to suppress appetite and boost energy. To be fair, drinking black coffee is permitted with Intermittent Fasting. But having too much caffeine through coffee is not advisable.

She has shared warnings for some groups who should not have excess coffee during the fasting time.

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Nutritionist Shares Warning Signs of Having Excess Black Coffee During Intermittent Fasting - News18

New Delhi: The warm months of the year often take a toll on appetite sometimes even at the idea of going into the kitchen in the scorching and often due to the not-so-delicious options available. Yet, it is this time of the year that is excellent to lose the extra kilos and that too at a super-fast pace. During summer, metabolism is faster, people drink more fluids, are physically more active and end up sweating a great deal as well. And whats more, summer produce in India consists of a number of delicious and healthy low-calorie vegetables that could help lose belly fat faster.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Weight loss: Low-calorie, summer vegetables that could help you lose belly fat - Times Now

Martin Clunes is back on our screens tonight as the cantankerous surgeon Doc Martin in the hit ITV drama. The 60-year-old actor may look a little different compared to the last time he appeared on our screens from Port Isaac, after dropping a significant amount of weight.

The much-loved British actor has been showing off a slimmed down figure in recent times, which he achieved through the renowned 5:2 diet, WalesOnline reports. Clunes, who showcased his new look in 'Martin Clunes: Islands of the Pacific' in January, is a huge advocate of the diet, which allowed him to lose three stone in three months.

Speaking to MailOnline about his new figure, the actor revealed his reasoning for taking on the diet. He told the publication: "I was fat and while I was getting heavy, I had tired knees and stuff. So, I thought Id try that diet and the weight came off."

Read more: Martin Clunes' first marriage ended in a bitter Chinese restaurant row

Clunes added: "I lost about three stone in as many months. Its great and its supposed to be good for cholesterol, too."

The method utilised by Clunes to achieve his goal, intermittent fasting, is a well-known method for losing weight, and was made popular by TV doctor Michael Moseley. The Fast Diet, as Clunes' diet is known, allows people to slim down fast.

Other celebrities, such as Sherlock star Benedict Cumberbatch, have enthused about the diet. Those who follow the diet tend to eat a 'normal' amount of food for five days of the week, and fast for the other two days.

Whilst many diets centred around weight loss dictate what followers should eat, the 5:2 diet is all about when you eat. Those who follow it do not have to eat or avoid certain foods, although fasting days see women cut down to 500 calories a day, and men to 600.

Now that Clunes has lost the weight he wanted to, he has been able to hold onto his ideal body through following a different diet. Not too different to 5:2, Clunes now swears by the 6:1 diet when it comes to ensuring he does not gain or lose any more weight.

The actor said: "Now I do 6:1 and that seems to work fine. I eat anything I want on the other days. Its easy and seems to keep the weight off me."

As the name of the diet implies, the 6:1 diet involves six days of eating whatever the dieter wants, and a day of fasting. For maximum results, followers of the diet are recommended to eat meats, dairy products, eggs, fish, seeds, oils, grains, legumes, vegetables, and berries - although they don't have to.

When it comes to the singular fasting day, followers of the diet are advised to eat eggs, white fish, green vegetables, and low-fat dairy products. To remain on track, it is also recommended that those on the diet should prepare their own meals, and fit their fasting days in around their lives.

In addition to following a diet, Martin also exercises regularly. The star, who lives with his wife, Philippa, and daughter, Emily, in Dorset, said: "I have a couple of big horses and ride them.

"Im very healthy. This is a difficult age, obviously, but Im doing fine Im not on any medication."

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Doc Martin star Martin Clunes on weight loss and diet that allows him to eat 'anything' - Bristol Live - Bristol Live