Latest news with #DrFranksClinic
The Sun
7 days ago
- Health
- The Sun
The one habit you need to ditch before breakfast – as doctor warns it could be sabotaging your weight loss
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. The 8 foods to blame for your puffy face and bloated belly & simple swaps '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.
The Sun
23-05-2025
- Health
- The Sun
The 5 foods to help you eat less without even trying from a weight loss doctor – including ‘indulgent' snack
SHEDDING pounds doesn't have to mean a growling stomach and restriction - it's all about choosing the right foods. A weight loss doctor has revealed five foods that'll help you eat less without even trying. 1 From a steaming bowl of porridge for brekkie to an "indulgent" snack, Professor Franklin Joseph - consultant physician and head of Dr Frank's weight loss clinic - says he tells patients to eat more of these foods is they want to feel fuller for longer and shed pounds. If you're constantly feeling hungry, this isn't a sign you're weak or greedy, he stressed. Instead, it's often down to what's on your plate, not what's missing from it. 'Eating less doesn't mean eating tiny portions," Prof Joseph said. "It means choosing foods that help you stay satisfied. "That's how you lose weight without constantly battling hunger. 'These five foods work with your biology, helping you feel full and in control - without needing to count calories.' 1. Oats Oats might not be the most thrilling way to start the day, but they're a staple for a reason. 'Oats are one of the best foods for appetite control,' according to Prof Joseph. 'They're packed with soluble fibre, which slows digestion and helps you stay fuller for longer.' Can drinking nothing but fizzy water for two weeks really help me shed my excess weight The beta-glucan in oats also stabilises blood sugar, preventing energy crashes that trigger cravings. 2. Lentils and beans High in both fibre and plant-based protein, lentils and beans are digestion-slowing powerhouses. 'Meals with legumes lead to reduced hunger later in the day,' Prof Joseph said. 'They take longer to break down, stretch the stomach, and trigger the body's natural fullness hormones.' 3. Crunchy veg Carrots, celery, cucumber and peppers might not sound exciting - but chomping on these crunchy veggies could be your "secret weapon" if you're trying to eat a little less. 'Raw veg is high in volume but very low in calories,' Prof Joseph explained. 'The crunch and chewing also help trigger satiety signals in the brain.' 4. Eggs If porridge isn't your thing, you can't go wrong with eggs. 'Eggs are incredibly satisfying thanks to their high protein content,' Prof Joseph said. 'Starting the day with eggs - boiled, poached or scrambled - can reduce how much you eat for the rest of the day.' Studies show eggs beat toast and cereal when it comes to staying full. 5. Popcorn Surprisingly, popcorn makes the list - as long as it's not drenched in butter or sugar. 'When air-popped, popcorn is low in calories but high in volume,' he said. 'It's a great snack that feels indulgent but helps you eat less overall.' 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.
The Sun
20-05-2025
- Health
- The Sun
The 3 everyday mistakes that are STOPPING you losing weight – as doctor warns they trigger constant hunger
FEELING constantly hungry can hinder weight loss efforts, especially when combined with a calorie-restricted diet. While slight hunger is normal during a calorie deficit, excessive hunger can lead to overeating, sabotage exercise routines, and ultimately impact weight loss goals. But a weight loss expert has revealed the real reason many of us feel constantly hungry - and it's not because we need more food. In fact, your hunger might have more to do with how you're living than what you're eating. Professor Franklin Joseph, head of Dr Frank's weight loss clinic, says that in many cases, what we mistake for hunger is actually the result of three common daily habits that are completely fixable - no calorie-counting required. 'People tell me they're always hungry - even straight after eating - but in most cases, it's not true hunger,' says Prof Joseph. 'It's usually a case of your body being thrown off by simple mistakes that are easy to correct.' So what are these hunger triggers? According to Prof Joseph, here are the top three: 1. You're not drinking enough water Mild dehydration is one of the most common causes of mistaken hunger, according to Prof Joseph. 'Even being slightly low on fluids can make you feel tired, foggy and craving sugar or snacks - when what you really need is a glass of water,' he explains. Drinking a large glass of water first thing in the morning and again whenever you feel a sudden urge to snack is recommended. 2. You're not sleeping properly Poor sleep disrupts the hormones that control appetite, said Prof Joseph. I lost almost a stone in just six days and here's the exact list of delicious meals I ate which never left me hungry 'When you're sleep-deprived, your body produces more ghrelin - the hormone that tells you you're hungry - and less leptin, which tells you you're full,' he adds. The result? You'll crave carbs, sugar, and comfort food - even if you've already eaten enough. 3. You're not eating balanced meals 2 Many people cut calories or carbs, but end up with meals that don't actually satisfy them. Prof Joseph advises: 'If you're eating meals that are low in protein or fibre, your blood sugar will crash soon after - and you'll feel hungry again far too soon.' He recommends including a source of lean protein (like chicken, fish, lentils, or tofu), fibre-rich veg, and slow-release carbs at each meal to stay fuller for longer. True hunger builds gradually and comes with physical signs like a rumbling stomach or low energy. But if it comes on suddenly or disappears after a drink or a distraction, it probably wasn't hunger at all. 'Fix these three habits, and you'll feel more in control of your appetite almost immediately,' says Prof Joseph. 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.
