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.

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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.

“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.”

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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.