As Boris Johnson vows to lose weight – the 6 ways to do it safely
OBESITY is known to double a patient's chances of being hospitalised by coronavirus.
And now Boris Johnson is planning to step up the nation's fight against obesity as part of his plans to beat the deadly disease.
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The Prime Minister, previously a critic of the "nanny state", is said to now support a "more interventionist" approach to obesity.
Boris last month spent three days in intensive care fighting off the virus after his symptoms failed to clear following a ten-day spell in self-isolation.
He is now convinced that his weight is the reason the virus, which for many people is invisible, had such a dramatic affect on him, according to .
The PM has often been photographed jogging or riding a bike through London, but still weighed 17.5 stone, while only 5'9" in height, when he entered hospital.
Obesity and Covid-19
Risk of Stroke — If there is a build-up of fatty tissue, which is common in overweight people, it can cause inflammation. This in turn can increase the risk of blood flow difficulties and blockages which, together with the high blood pressure seen with obesity, can lead to strokes.
Sleep Apnoea — Being overweight carries a high risk factor for the development of sleep apnoea – when breathing repeatedly stops for several seconds at a time during sleep. With additional soft tissue around the face and neck, airways can become blocked and breathing restricted. This then leads to a reduction in oxygen in the blood, which can cause issues with ineffective breathing during Covid-19 infection.
Risk of Heart Attack — Being obese has long been linked to an increased risk of cardiovascular issues such as heart and circulatory diseases. While less oxygen in the blood can cause issues, the British Heart Foundation states that fatty material building up in your arteries can also cause problems and even lead to heart attacks.
Risk of Liver Disease — Non-alcoholic fatty liver disease typically affects people who are overweight or obese, as it’s caused by a build-up of fat in the liver. People with more fat in their liver are also at increased risk of other health problems such as diabetes, high blood pressure and kidney disease.
Immune System in Overdrive — Obesity is a pro-inflammatory condition, meaning the immune system is already in overdrive. Adding coronavirus on top of that could “tip it over the edge”, according to Mr Ahmed, and cause serious inflammation.
Reduced Lung Capacity — The more overweight you are, the more pressure there is on your diaphragm as it’s pushed up towards your rib cage – essentially compressing the lungs and reducing their capacity. This ultimately makes it harder to get oxygen into the blood, which can lead to heart issues too. As the coronavirus primarily attacks lung tissue, the less lung capacity you have, the greater the effect of the virus.
Type 2 Diabetes — Obesity has one of the biggest risk factors for Type 2 diabetes. Previous studies have claimed abdominal fat can cause fat cells to release pro-inflammatory chemicals, which in turn can lead to insulin resistance – where cells fail to respond normally to the hormone insulin.
Risk of Kidney Failure — Diabetes and high blood pressure are two of the main causes of kidney disease – and both of them are linked to obesity. Meanwhile, being overweight also puts extra pressure on the kidneys as they often have to work harder to filter waste.
More than 60 per cent of patients in intensive care with the virus were overweight or classed as morbidly obese, a recent NHS survey found.
And data from the Health Survey for England (HSE) conducted in 2018 indicated that 31 per cent of adults in the UK were recognised as clinically obese with a Body Mass Index (BMI) greater than 30.
But as as Boris vows to crack down on obesity levels, we ask a top personal trainer how to lose weight safely...
He says: "Pay attention to your intake - knowing what you are eating for a few days, can be the game changer for achieving results.
"Many people have never realised how many calories they are overeating from snacking.
"Over the course of the week, these do add up, and could be the main factor for stalling progress."
2. Move more
One of the best ways to lose weight and burn more calories is simply by exercising more.
And Harry says that all you need is ten minutes of exercise a day to start making a difference.
"With the recent announcements last Sunday by Boris, we are now able to get outside much more to exercise," Harry says.
"Get out your diary and block out some time for exercise, stretching and yoga.
"Remember if you are tight for time, be strict with the time you do block out, set the intention that this is a no disturbance time.
"Ten minutes is all you have? Great, get a HIIT circuit in."
3. Measure progress
To get results and to stay motivated you must see changes.
Harry says: "I recommend taking photos of your progress - even if you don’t like the way you look.
"Get your belly out and legs out if you want them areas to change and after a few weeks comparing you will be surprised what you can see.
"Use scales, people say these are bad and we should focus on other things, but if your goal is weight loss, this is the BEST way to see progress.
"Clothes are a great way to see changes - that dress that's sitting in your wardrobe, or your old jeans you want to get back into, the clothes don’t lie and will quickly show change."
4. Focus on sleep
Many people are said to be struggling with getting a good night's sleep during lockdown.
However, getting too little sleep alters our metabolism so our bodies cannot process food as effectively - ultimately hindering weight loss goals.
Getting just one more hour of sleep a night can aid weight loss - as the stress hormone cortisol, which is said to increase appetite, is higher when you do not get a good sleep.
Being well-rested also means you'll have more energy and be able to put maximum effort into your workout.
Harry says: "Although sleep is not directly responsible for weight loss, it will help aid everything else that does help."
5. Create some accountability
It is important to create some accountability so you stick to your weight loss plan.
"Announce what you are doing to loved ones," Harry recommends.
"Book in times that you can train with a friend virtually, or work with a trainer so that you have someone else pushing you.
"It’s easier when other people are involved in the process, and their motivation will be key for getting you through the tougher days."
6. Be good to yourself
When it comes to losing weight, if you're consistent all the hard work and sacrifices made will be worth it.
However, it's important not to beat yourself off if you go off your weight loss plan.
Harry says: "Stay good to yourself throughout - if you have a few days off, don’t stress, get back on track.
"Keep reinforcing the positives you have achieved - training more consistently, completing more in the session, getting stronger, getting fitter etc.
"Weight goes far beyond what happens in a month, and to get the weight loss that you want, it's going to take much longer than 30 days.
"But don’t worry, you will see results all the way through, you just need to look out for them that's all."
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