Health expert Dr. Michael Mosley shares five easy steps to help you lose weight, including increasing protein intake, fiber intake, and sleep duration, as well as engaging in high-intensity aerobic exercise and resistance training. His advice is based on a combination of healthy eating and timed meals, with the goal of promoting a balanced diet and addressing multiple factors contributing to weight loss. He emphasizes the importance of gut health in regulating weight and suggests adding an extra serving of vegetables to each meal. Mosley also recommends getting 7-9 hours of sleep per night, combining high-intensity aerobic exercise and resistance training, and drinking lots of water to suppress appetite and boost metabolism. Additionally, oats are highlighted as an important food for reducing blood sugar and promoting weight loss.