Trying to lose weight? Expert says changing this morning habit can make a big difference

You’ve tried it all—intermittent fasting, portion control, protein-rich breakfasts, and even going keto. But what if the key to unlocking your weight loss success isn’t about what you eat, but what you drink—or don’t?

According to Professor Franklin Joseph, head of Dr Frank’s Weight Loss Clinic, a common and often overlooked morning mistake is quietly derailing thousands of people from reaching their health goals. The culprit? Ignoring hydration.

The Morning Mistake That’s Slowing You Down

In a recent interview with The Sun, Professor Joseph sounded the alarm on a widespread habit: heading straight for coffee or breakfast without drinking water first. “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 body, he explained, loses water overnight through breathing and sweating. Skipping hydration in the morning places you in a state of mild dehydration from the moment you start your day. This seemingly small oversight can snowball into a sluggish metabolism, increased sugar cravings, and brain fog.

Water First, Food or Coffee Later

The fix? Simple, but crucial. Joseph recommends drinking at least 400 to 500ml of water within 30 minutes of waking up. It’s not about sipping slowly either—this early hydration helps reset your internal systems, energizes your cells, and helps regulate hunger throughout the day.

For those looking for an added boost, the professor suggests adding a pinch of sea salt or an electrolyte supplement. “Electrolytes can make a big difference,” he said. “They support hydration at a cellular level, helping you feel sharper and more energized—especially if you wake up feeling groggy or are physically active.”

Your Coffee Might Be Working Against You

And while a cup of coffee may seem like your go-to wake-up call, Professor Joseph offers a strong word of caution. “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.”

That doesn’t mean you have to quit coffee entirely—but it may be wise to delay it by an hour or two. Hydrating first allows your body to stabilize and start the day on the right metabolic track.

Rewire Your Morning, Reclaim Your Goals

In the crowded world of weight loss advice, this insight cuts through the noise with refreshing clarity. You don’t need a trendy diet plan or a 5 a.m. bootcamp to make meaningful progress—just a commitment to treating hydration as the first step of your day.

So the next time you reach for that morning coffee, pause. Grab a glass of water instead. Your metabolism—and your future self—might just thank you.