Most of us focus on what to eat for breakfast, but a weight loss doctor says there’s a crucial habit that happens before food that could make or break your progress
A slimming specialist has explained a common early-morning blunder that could be thwarting weight loss attempts unwittingly.
When it comes to the first meal of the day, there’s a tendency to zone in on choosing between porridge, scrambled eggs, or foregoing breakfast altogether, but it turns out there’s a pivotal pre-breakfast practice that’s frequently overlooked and it could determine dieting success or failure.
Professor Franklin Joseph, head of Dr Frank’s Weight Loss Clinic, said that while the emphasis is usually placed on nutritious breakfasts, what you do before you eat could be the hidden culprit behind unfulfilling weight results.
Crucial morning ritual alert
He said: “Most people wake up and go straight to the kitchen or grab a coffee without a second thought.” He emphasised the missed golden chance to enhance fat burning, boost your energy levels and naturally suppress your appetite by not kick-starting your body properly first thing in the morning.
And what’s the cardinal sin here? It’s neglecting hydration.
Prof Joseph said: “Your body loses water overnight through breathing and sweat. If you don’t replace that water first thing, you’re starting your day in a state of mild dehydration – and that can slow down your metabolism, trigger sugar cravings, and leave you feeling foggy and fatigued.”
To maximise results, Professor Joseph advises knocking back at least 400 to 500ml of water within half an hour of getting up – tossing in a pinch of high-quality sea salt or an electrolyte supplement may boost absorption even further.
“Electrolytes can make a big difference, especially if you wake up feeling groggy or if you’re active,” he said. “They support hydration at a cellular level, helping you feel sharper and more energised.”
Why coffee can make fat loss harder
But hold off on grabbing that morning coffee if you’re hoping to shed some pounds; it might be sabotaging your efforts.
“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,” said Prof Joseph.
Holding off on the caffeine hit for 60 to 90 minutes after waking up and hydrating is recommended. Prof Joseph said it gave your body time to balance cortisol and manage energy levels better throughout the day.
Hydration isn’t just key for your metabolism; it’s also vital in controlling your appetite.
“Many people confuse thirst with hunger,” he pointed out. “They end up snacking or overeating because they think they’re hungry, when really they’re just dehydrated.”
Prof Joseph concluded: “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.”