'I'm a GP - the secret weapon to supercharge your weight loss has nothing to do with diet or exercise'

Dr Sophie GP told her YouTube subscribers: "Statistically, getting a good night's sleep really makes a massive difference in your ability to lose weight.

"By making small, simple changes, you can reclaim your nights and unlock the power of sleep. This is your secret weapon to supercharge your weight loss."

"Did you know that one in three of us doesn't get enough sleep? In 1910, the average sleep duration was nine hours. Now, we get less than seven - and we all know that a tired brain makes bad decisions.

"In fact, the part of your brain that makes decisions is the frontal lobe, and this essentially goes on holiday when you're tired.

"The reward centre revs up, so it's really hard to say no to that second slice of cake."

The doctor explained that a bad night's sleep can have a major effect on the diet choices we make the next day.

Studies show that when a person is tired, they are more prone to late-night snacking and tend to choose snacks that are both "higher in carbohydrates and have twice as much fat".

Dr Sophie explained why a "sleep-deprived brain" has an "irresistible urge to raid the fridge".

How to improve your sleep

1. Turn off screens at least an hour before bed - blue light tricks the brain into thinking it's daytime
2. Make your brain aware that the bedroom is for sleeping - no checking work emails
3. Create a bedtime ritual that makes you feel relaxed and ready for sleep
4. Stick to a sleep schedule
5. Ditch alcohol and heavy meals too close to bedtime - the earlier you eat your main meal, the better
6. Avoid caffeine after lunch
7. Get lots of sunlight during the day to boost cortisol and keep things dark towards the evening
8. Keep active during the day
9. Avoid sleep apps, as these can make you more anxious about your sleeping
10. Consult a doctor if the above strategies are not effective

She explained that the hunger hormone ghrelin "goes through the roof" when a person is tired.

At the same time, its counterpart leptin (which tells the body when it is full) "takes a little nap".

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Dr Sophie continued: "Your tired brain makes you hungrier, less satisfied and eat bigger portions."

A bad sleep routine can mean a vicious cycle of late-night snacking, which makes it harder to sleep and that can then make you want to snack more.

Those who carry more weight are at risk of developing sleep disorders such as sleep apnea, which can make your sleep worse.

"Sleep deprivation also messes with your metabolism," said the expert. "You end up with decreased insulin sensitivity, you get more cortisol spikes and when you try to lose weight you end up losing more lean muscle than fat."