Weight loss doctor says 'rethink' meal to cut 500 cals a day without eating less

Trim the fat off your figure this summer by following the straightforward advice from a top weight loss guru – no strict dieting necessary.

Professor Franklin Joseph, who leads Dr Frank's Weight Loss Clinic, has claimed that vital changes in your food choices could see pounds disappearing without requiring an entire lifestyle transformation.

He explained: "It's not always about eating less, often it's about eating differently,

"A few smart changes, especially during summer when appetites are lighter and routines are more flexible, can reduce your calorie intake by 400 to 500 a day without feeling like a chore."

Lunch and drinks make the biggest difference

Professor Joseph indicates lunchtime adjustments and prudent drink selections could be the trick to dropping unwanted weight.

His advice is: "Instead of a mayo-laden baguette or cafe panini that can creep up to 700 calories, try a wholegrain wrap with grilled veg and hummus or a protein-packed salad with beans or prawns. You'll save 300 calories straight away and still feel full."

Regarding popular cool-down beverages, he suggests you might be sipping on more than you bargained for: "A large frappe or sweetened smoothie can have 300 to 400 calories. Swapping to an iced black coffee with a splash of milk, or sparkling water with lime, is a simple switch that adds up quickly over time."

Sizzle this summer without piling on the pounds

"Swap grilled halloumi for chicken skewers, trade crisps for crunchy veg and hummus, and choose fruit salad instead of ice cream for dessert," he suggested. "That alone could save you 400 to 500 calories at a single meal."

But it's not just main meals; even your nibbles can get a healthy makeover. "A protein bar or handful of nuts are far better than pastries or crisps, and keep you fuller for longer," he noted.

It's all in the little tweaks

Prof Joseph champions the summer season as an ally in the battle of the bulge, with people tending to be on the move more, hydrating frequently and reaching for lighter bites - all conducive to shedding excess weight if you play your cards right.

"By making a handful of sensible swaps each day, most people can create a sustainable calorie deficit without strict dieting or feeling deprived," he explained. "These small wins build up fast."