Weight loss is challenging at the best of times, but the importance of forming sustainable habits cannot be overstated for shedding pounds.
Medical content lead at Levity, Dr Catherine Hyatt, told GB News why approaches focussing on sleep quality, hydration and breakfast choices can provide a better solution than restrictive dieting.
She suggested that even minor shifts in morning and evening routines can help regulate hunger hormones and improve weight management, despite often being overlooked by dieters.
"One of the best things you can do in the evening for weight loss is to make sure you are getting enough sleep," she said.
Increased hunger could lead to overeatingGETTY"This is because sleep helps you regulate hormones associated with hunger and satiety, such as ghrelin and leptin."
Chronic sleep deprivation can increase obesity risk and trigger cravings for fatty, sugary foods. The best way to avoid this, according to Dr Hyatt, is to get seven to nine hours of quality sleep nightly.
Morning hydration is another key habit recommended by the expert.
"In the morning, those looking to lose weight should get into the habit of drinking a couple of glasses of water before breakfast.
"Being well-hydrated from the start of the day is super important, as otherwise it is easy to mistake thirst for hunger," she advised.
This simple practice helps prevent unnecessary snacking caused by misinterpreted body signals.
Dr Jonathan Kaplan, a board-certified plastic surgeon and GLP-1 expert, also highlighted the importance of hydration for weight management.
"One overlooked aspect of weight management is hydration," he told GB News. "Drinking water before bed will not overnight magically cause you to lose weight, but it helps with optimal metabolic function."
Dr Kaplan notes that approximately 37 per cent of people mistake mild dehydration for hunger.
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Certain morning habits will significantly reduce mid-morning snacking urges
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"I tell patients to watch their urine colour as a simple hydration status indicator—pale yellow generally means they are well hydrated," he advises.
Protein-rich breakfasts are the third pillar of Dr Hyatt's weight management advice.
"Starting your day with protein is a great way to help you maintain a healthy weight," she noted. "Protein-rich foods such as eggs, nuts and yoghurt make you feel fuller for longer."
This approach will also significantly reduce mid-morning snacking urges. By choosing protein over carbohydrate-heavy breakfast options, individuals will also enjoy consistent energy levels throughout the morning.
