The ‘Ozempic-like’ breakfast to turbocharge your weight loss – & five commuter-friendly recipes to help lose the pounds

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…

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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.
10. 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.
11. 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.
12. 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.

1. Reduced alorie intake: Sugar is calorie-dense but not nutrient-dense, meaning it provides a lot of calories without making you feel full. By cutting out sugar, you naturally reduce your overall caloric intake, which can create a calorie deficit and lead to weight loss.
2. Lower Insulin Levels: Consuming sugar, especially in large amounts, causes spikes in blood sugar levels, leading to increased insulin production. Insulin is a hormone that promotes fat storage. By reducing sugar intake, you can help stabilize blood sugar and insulin levels, making it easier for your body to burn fat.
3. Decreased Cravings: Sugar can be addictive and lead to cravings for more sugary foods. By cutting it out, you may find that your cravings for unhealthy, high-calorie foods decrease, making it easier to stick to a healthier diet.
4. Improved Satiety: Foods high in sugar are often low in fiber and protein, which are essential for feeling full and satisfied. By replacing sugary foods with more nutrient-dense options like fruits, vegetables, lean proteins, and whole grains, you can increase your satiety and reduce overall calorie consumption.
5. Better Nutrient Intake: When you cut out sugary foods, you often make room for more nutritious foods. This can improve your overall diet quality, providing your body with the vitamins and minerals it needs to function optimally, which can support weight loss efforts.
6. Reduced Fat Storage: High sugar intake, particularly from fructose, can lead to increased fat production in the liver, contributing to weight gain and obesity. Cutting out sugar helps to reduce this effect.
7. Enhanced Metabolism: Reducing sugar can improve metabolic health, including better insulin sensitivity and lower risk of metabolic syndrome, which can facilitate weight loss.

By cutting out sugar and replacing it with healthier options, you can create a more balanced and sustainable diet that supports weight loss and overall well-being.