Doctor shares weight loss tips to reduce belly fat without going on a diet

Lena Weib

This Morning’s resident doctor has shared five ways that you can lose weight and get healthier this summer without having to diet.

Dr Sara Kayat says that a good place to start when you are looking to lose weight would be measuring your waist circumference.

She explained that a healthy weight should be less than half of your height.

The expert said: “For example if you are five foot four, you want your waist to be 29 inches.

“But if you’re 32 inches, that’s when you’re in that unhealthy zone, so we want to try and bring that down.”

The Mirror reports five tips that the doctor likes, although she adds that “there is there is so much advice out there” when it comes to weight loss.

This advice comes as a recent study revealed that more than half of UK adults (63 per cent) are classed as being overweight or obese.

1. Eat properly



Eating a proper meal at a table could improve your relationship with food

“Learn to eat properly again!” Dr Sara said. “Have a table, a plate, learn to chew, learn to appreciate the tastes on your plate rather than shovelling it in on your way to work or at your desk, or in front of the TV.”

She advises that you learn to enjoy eating, make it a part of your day and not just a necessity, as it will help you cut down on fatty fast foods.

2. Eat more – but eat healthy

You don’t have to restrict your food intake, you just have to make sure that the food that you’re eating is good for you.

Dr Sara explains “Not feel so restrictive when it comes to dieting, you can actually eat more.

“So it’s eating more of the right foods, the lower calorie higher nutrient foods, found in a lot of plant-based foods.

“The restrictive aspect of dieting can really put people off.”

3. Snacking

Snacking is normal and it’s not necessarily unhealthy, but what is unhealthy is the processed salty and sugary snacks that we eat.

The doctor explains that “An ideal snack is something like nuts – they’re really high in healthy fats, high in fibre and protein – everything to help stabilise blood sugars so you don’t get these massive cravings.”

While some studies have shown that grazing and eating four to five small meals a day can help with weight loss, Dr Sara says that is up to personal preference.

She says “It really depends on you as a person and also what you’re eating.

“For some people, grazing works, for others they need that structure in their day otherwise they end up grazing too much.

4. Cut down on alcohol



closeup fat belly with beer isolated on white background
Beer can be unhealthy – but there are many low calorie alternatives

Dr Sara advises cutting back on alcoholic drinks – which tend to have high calories – but offers an alternative saying “There are so many really good low-alcohol and no-alcohol drinks out there now, we have the options to swap.

“A lot of people just miss that taste, and we have that option now, so it’s a really viable option for people.”

5. Steer clear of crash diets

Crash diets can do more harm than help oftentimes.

Dr Sara claims that they are unachievable: “There’s lots of celebrities out there endorsing them but they don’t work, you end up yo-yo-ing, it can affect your metabolism, it can affect the way your body stores fat.”

On top of improved eating habits, Dr Sara suggests exercise, saying “With exercise, it’s about finding the right balance as well,” she said. “A lot of people go in too hard too soon with exercise.

“You really need to slowly build it up, it will be easier to fall off that exercise wagon otherwise.”

She adds that you should “Try and find the joy in it.”

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