The one habit you need to ditch before breakfast – as doctor warns it could be sabotaging your weight loss

The Sun

2 days ago

A WEIGHT LOSS doctor has revealed a common pre-breakfast habit that could be sabotaging your fat loss efforts without you even realising it.
How you start the day - whether it's with oats, eggs or no brekkie at all - can certainly affect your hunger and energy levels throughout the day.
But while most of us focus on the food we put in our bodies first thing in the morning, a sneaky habit that we fall into before even eating could make or break progress.
According to Professor Franklin Joseph, head of Dr Frank's Weight Loss Clinic, what you do before you eat could be the hidden reason why you're not seeing results.
'Most people wake up and go straight to the kitchen or grab a coffee without a second thought,' he said.
'But if you're not preparing your body for the day properly, you're missing a huge opportunity to boost fat burning, improve energy, and control your appetite naturally.'
The number one mistake many of us? Skipping hydration before eating.
'Your body loses water overnight through breathing and sweat,' Prof Joseph explained.
'If you don't replace that water first thing, you're starting your day in a state of mild dehydration.
"That can slow down your metabolism, trigger sugar cravings, and leave you feeling foggy and fatigued.'
For the best results, Professor Joseph recommends drinking at least 400 to 500ml of water within 30 minutes of waking up.
To help your body absorb the water more effectively, you could even try adding a pinch of sea salt or an electrolyte supplement to your drink.
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'Electrolytes can make a big difference, especially if you wake up feeling groggy or if you're active,' Prof Joseph said.
'They support hydration at a cellular level, helping you feel sharper and more energised.'
If your first thought when you wake up is to brew yourself a cup of coffee, you might also be throwing a spanner in the works.
'Caffeine first thing in the morning spikes cortisol levels - the body's main stress hormone - which can interfere with fat loss, increase belly fat storage, and make you feel more anxious,' Prof Joseph said.
So it's best to wait it out a bit, even if you are craving a caffeine hit.
'Ideally, wait at least 60 to 90 minutes after waking and hydrating before having your first coffee," the weight loss doctor advised.
"That gives your cortisol time to settle and helps regulate your energy more evenly throughout the day.'
Don't overthink it
Hydration won't just help your metabolism, it also plays a crucial role in appetite regulation.
'Many people confuse thirst with hunger,' Prof Joseph added.
'They end up snacking or overeating because they think they're hungry, when really they're just dehydrated.'
Prof Joseph advised: 'Start your day with water, add a little salt or electrolytes, and give your body time before reaching for caffeine or breakfast.
"It's one of the easiest ways to support fat loss without overthinking it.'
Prof Joseph previously revealed the key thing he advises people to cut if they're serious about losing weight - and it's not food.
He also shared three other 'fat traps' with Sun Health - from a supposedly healthy foods that tricks our brains into wanting more, to the best time to have your last meal.
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all...
Don't skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
Don't ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
Don't stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.