Jack Whitehall once again stepped out onto the BRIT Awards stage, but this time he was presenting the ceremony in Manchester

From his dig at Manchester to his mocking of Victoria Beckham, Jack Whitehall once again stepped out onto the BRIT Awards stage, but this time he was in new territory as the ceremony moved up north for the first time.

Launched in 1977, the BRIT Awards are the premier annual showcase of the UK music industry to celebrate the biggest musical achievements. Originally celebrating the Queen’s Silver Jubilee, they became a regular televised event in 1982.

But Saturday night’s (February 28) awards bash saw a multitude of stars descending on our very own city as Co-Op Live hosted the major music event.

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And while the venue may be new, award-winning comedian, actor and presenter Jack was back on familiar turf for his sixth year hosting the BRITs as a former University of Manchester student.

But it didn’t take him long to comment on his surroundings after five years of presenting the ceremony in London and mid a number of moments being censored for broadcast on ITV and ITVX, here are some of the gags from the host on the star-studded night.

Jack Whitehall was missing Harry Styles

The awards ceremony kicked off with a sketch starring Jack, as he reminisced about missing the former One Direction star. In a montage of clips set to Styles’ number one debut single, Sign Of The Times, Whitehall was seen wondering where the singer was, poking fun at his lengthy break from music.

The former Bad Education actor was then seen looking at a corkboard which read: “Where is Harry?” The singer has kept a low profile since his Love On Tour run of gigs came to an end in 2023, but hit the headlines recently after a string of announcements surrounding the release of his long-awaited new record.

As the sketch continued, Jack was seen growing a beard, sporting long hair and looking dishevelled as he awaited Harry’s return, before wandering to the Manchester Co-Op Live arena where the awards ceremony was held. It ended with the comedian looking longingly at Harry’s dressing room door ahead of his performance which opened the ceremony.

He took aim at the ceremony being held in Manchester

To kick off the awards show, the comedian made a string of gags about the ceremony being held in Manchester for the first time in its almost-50 years. He said: “The Brit Awards has done what anyone in their 40s does, moved out of London.”

Referencing the venue, Manchester Co-Op Live arena, he joked: “As a Waitrose man, this is my first ever time in a Co-op.”

The comedian also spoke about Britpop group Oasis, who were formed in Manchester in the 1990s and are comprised of once-feuding brothers Noel and Liam Gallagher, who reunited last summer after a 15-year split. He said: “Oasis reforming, and the Brits moving here. It really has been a remarkable year for Manchester’s drug dealers.”

He made digs at the Bafta controversy

As the ceremony got under way, Jack cracked a joke about the recent controversy at the Bafta film awards and the fact a racial slur was not edited out of the broadcast.

After Sam Fender and Olivia Dean collected the first award of the night, Whitehall warned that the ceremony could get a bit “raucous” but reassured viewers there was someone operating the bleep button. He joked: “It’s the guy who did the Baftas, he’s the best in the business. Nothing gets past him.”

A joke about Greater Manchester Mayor Andy Burnham

Jack also cracked a joke about Lord Peter Mandelson, which was removed from ITV’s coverage of the ceremony. He said: “I’m down here, guys, at the tables, I’m in and amongst it, the Brit Awards is absolutely swarming with celebrities tonight.

“I think I saw Calvin Harris over there, who else have we got? Oh my God, it’s Andy Burnham, yes, legend, the only party he’s allowed into these days. And Lisa Nandy, this must be the politicians’ table, I wonder who else is here…”

Paddington had too much marmalade

Jack made another joke about the Bafta film awards last week – this time referencing Paddington Bear’s appearance at the ceremony. The beloved bear, who was appearing from the production currently being shown in the West End, strutted on the red carpet and presented an award at the Baftas.

Referencing this, the host joked: “We also invited Paddington Bear to give out an award tonight, like he did at the Baftas.” Speaking to Happy Mondays members Shaun Ryder and Mark Berry, professionally known as Bez, the comedian quipped: “Though I think it may have been a mistake putting him on your table this evening. He’s had a little too much marmalade.”

The camera then panned to reveal two bear legs wearing bright red wellington boots hanging out from underneath the table.

And a jab at Lady Victoria Beckham

Ahead of musician Mark Ronson’s performance during the ceremony, Jack made a jab at Lady Victoria Beckham. The Spice Girl and fashion designer hit the headlines since the start of the year after her eldest son Brooklyn claimed in a post on Instagram that his mother “hijacked” his first dance with his wife at his wedding and danced “inappropriately” on him.

Referencing this, Whitehall said: “It’s now time for a very special performance from a musical genius whose fingerprints have been over practically every hit album of the past two decades.” He added: “Manchester, prepare to throw shapes like you’re Victoria Beckham during a first dance – it’s Mark Ronson.”

The winger was an important part of the side that romped their way to the League One title in 2008

You can feel the warmth in his voice as he reminisces about tormenting his former boss.

For Tommy Butler and his team-mates, drinking their way through the fine establishments of Wind Street was just as much a part of being a Swansea City player as stepping out and doing the business on a Saturday.

That’s despite the disapproval of Kenny Jackett, whose attempts to rein in his unruly, but largely talented rabble of a squad were doomed from the start.

“Kenny came in one day and just said he didn’t want us going out,” the former winger tells WalesOnline..

“He was just saying ‘it’s not good for you. You’re professional players. What are you doing? I’m here and you’re out two, three nights a week’.

Jackett, in a desperate attempt to try and keep his squad under control, tried to get his players to sign an agreement preventing them from going out.

Needless to say, his efforts were largely ignored.

“It probably didn’t help that probably 80% of us were single lads,” Butler says. “We’re all living in apartments around the city, so like again from a management point of view, it’s a nightmare. There was no way you were going to keep us all in, it’s just not going to happen.

“You’re just hoping that the lads will do the business on the pitch. And we did, in fairness.

“We could have been a lot better if we didn’t go out as much, but we’ve still done all right, you know what I mean?

“We were probably out two, three times a week. And we still smashed the league and did it in a really good way. That was when Swansea started to play the way we all know now.

“Looking back you think ‘what if I lived properly and I lived right and I ate clean’, but I always say Swansea was probably one of the most enjoyable times I had in my career.”

The move to south Wales was something of a second chance for the Irishman, who after making his breakthrough at Sunderland in the Premier League had been compared to the likes of Joe Cole.

But a string of injuries and the dismay of Peter Reid’s departure dented his progress, and at one point even left him wondering whether he still had a future in the game at all.

“You talk about mental health now, but you just didn’t know much about that back then,” he added.

“Looking back I probably just needed a bit of guidance. I was coming in every day, and I wasn’t looking forward to training.

“Howard Wilkinson was manager at the time and that was a probably big catalyst for me leaving because it was so boring. It was so daunting.

“We were in front of the screens all day. It was like being in a classroom, which I hated.

“I wasn’t enjoying training. I didn’t even bother coming to games because it was boring, a boring way of playing. I’m an out and out winger, and I wasn’t being utilised properly.

“I just needed to get out for a while, get as far away as possible and heal. But looking back I probably wasn’t emotionally astute enough to deal with it.”

Short spells at Dunfermline and Hartlepool followed, before a proposal from an ambitious League One club in south Wales came onto his radar.

Butler, like so many other prospective Swans signings over the years, fully admits he didn’t even really know where Swansea was.

But after taking a closer look, he saw a squad that he felt had the potential to achieve something special.

“They had good footballers down there,” he remembers. “Lads like Leon Britton, Leon Knight, Garry Monk, all these lads that have started up quite high in their careers and my agent felt they had the potential to go through the leagues.”

Despite giving him a hard time, Butler also has nothing but praise for his time with Jackett, whom he says brought out the best of him and his team-mates.

However, it was under Roberto Martinez he enjoyed his best spell as a player, although Butler and his team-mates weren’t initially convinced by the Spaniard’s methods.

“I remember Roberto did this talk. He just said, ‘lads the average number of passes per game in League One is around 180. We’re gonna be averaging 700, 800 passes a game. We’re gonna play fluid football, building from the back.

“We just looked at each other in disbelief thinking ‘does this bloke realise what league we’re in?’.

“We thought he’d be sacked after maybe five or six games.

“But Roberto knew the players he had and knew his coaching techniques could get the best out of us.”

Butler himself played 50 games in all competitions in that season, scoring six goals, as the club romped to promotion as champions.

“I always say to people that if I’d had Roberto when I was 18, 19, I definitely think I would have played a lot more games and had a better career.

“Not because the other managers weren’t good. i just think Roberto wouldn’t have allowed certain behaviours, especially from young players.”

That’s not to say Swansea’s drinking culture disappeared under the Spaniard’s watch, mind.

“He obviously didn’t like the fact that we drank alcohol, he said to us that it was bad and that it poisons the muscles and things like that.

“But, Trunds, obviously a brilliant character, he’d be standing up again and he’d be like, ‘no, no gaffer. I like a bevvy after a game, it relaxes me’, and you could tell by the manager’s face that he was just thinking ‘what am I dealing with here?’

Nevertheless, Martinez’s reign proved a roaring success, not just in terms of results, but also in laying down the foundations of what would later become the fabled ‘Swansea Way’.

But while the football was pretty, the sheer determination to win running through the squad often created a volatile atmosphere behind the scenes.

“We were fighting every day,” he chuckles.

“I don’t think that’s a bad thing at times is it? We were all such competitive lads and it would be rare for us to get through a week where there wouldn’t be a few scuffles in training.

“But then it was like ‘Oh sorry mate, didn’t really mean that. I just wanted to win’, and we’d get on with it.”

The welcome Butler gave Andrea Orlandi, who arrived as part of Martinez’s Spanish contingent in late 2007, perhaps summed it up.

On Orlandi’s very first day, Butler took it upon himself to give the club’s latest continental import an unforgettable welcome – by shooting him with a BB gun in the leg.

“It was almost beautiful,” he says. “All these new Spanish joined and they were all handsome lads and good footballers.

“So we were just laughing one day saying ‘lads, we can’t be having this. They’re good players and they’re all so beautiful as well’.

“We just felt some drastic measures were needed and we had a bit of a warped sense of humour as you can imagine.

“Andrea comes out with his hair slicked back and he’s coming out and looks great.

“I’m just thinking ‘no way. He could take my position this kid, look at him’.

“I don’t know how I hit him actually. He was a good distance away.

“He came up to me afterwards and he tried to fight me and I just said ‘look mate, this is normal around here. you’re going to have to get used to this’.

Promotion to the second tier brought about a more professional atmosphere, but there was still plenty of edge burning away in that dressing room.

What’s more, Orlandi was by no means the only figure to receive both barrels from the Irishman.

Just ask referee Mike Dean, who sent Butler off during a chaotic South Wales Derby with Cardiff City at Ninian Park.

The winger wasn’t even on the pitch, but flew off the handle after Dean gave a late penalty that would ultimately see Ross McCormack cancel out a young Joe Allen’s strike in an eventful 2-2 draw.

“It was just a soft penalty, especially in a derby,” he says.

“I was fuming. I just lost it. I think we would have gotten to the play-offs if we won that game. I think I’m not sure.

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“I was there, red mist came down, and at the final whistle I stormed onto the pitch and went over to him.”

What followed was an astonishing 18-page wrap sheet, which was presented to Butler during a tense meeting with Martinez the following Monday.

“He just said to me ‘Tommy, a red card? How did you get a ******* red card you weren’t even on the ******* pitch.

“He called me into the office on Monday and pulled up the report from the FA.

“It was like a scroll.

“I could see Graeme Jones in the corner of my eye. He was holding his laugh in and Roberto was just like ‘Here is what Mike Dean has said about your red card in his report: ‘You are bottom of the ******* food chain. You’re a ******* disgrace. You are a joke. You’re a cheat. You’re a cheat. I hope you die’, and all this stuff.

“I was just thinking ‘holy ****’.

“Graeme Jones was looking at me and thinking ‘you’re a psychopath, there’s something not right with you’.”

Butler fully holds his hands up to his role in what was clearly one of the more unsavoury episodes of his career.

Luckily for him, the bond with Martinez just about remained unbroken, although the Spaniard would move on at the end of that season, with Paulo Sousa coming in.

Butler made just nine league starts under the new boss before Brendan Rodgers arrived, an appointment that would ultimately push the Swans to the brink of the big time.

However, not for the first time in his career, a serious injury in April 2010 would ultimately sabotage his hopes of playing any part in what was arguably Swansea’s finest hour.

“I had a hip flexor rupture, which I would eventually retire from,” he remembers.

“I said to Brendan, ‘look I’m close to getting fit’, this was the summer I first met him and he actually gave me an extra year on my contract.

“I was never going to play for him with the injury, but it was a sign of a brilliant human.

“He pulled me into the office, and just said ‘I think you’ve had a hard time with injuries. But I know about you, I spoke to people about you. I’m going to give a year to just use as a way to get fit. You’re not going to get fit for me. But you should be fit and ready for another team then to try and I want to see you do well’.

“I always think I was very lucky to have managers like Brendan and Roberto. If I’d had other managers I probably would have retired at around 24, 25.

Butler would never play another minute for the Swans, and despite short stints in non-league, his professional days were over.

“Every time I came back, the surgeon said, look, because you’re 31 your body won’t heal as quick. It won’t heal like a 21-year-old.

“He said ‘given the trauma you’ve sustained in that area you’re just going to have to have a real sit down and think about health now. Forget about football and think about your health.

“It was obviously disheartening because you’re only 31. But every time I tried to do certain kind of manoeuvres on a pitch, it just didn’t work, you know.”

After a brief spell working as an agent, Butler’s now studying for a Masters in sports performance at Northumbria University, which he supplements with a bit of coaching.

Having made his breakthrough in the Premier League, he admits there’s some disappointment at not tasting the the top flight again, although looking back there’s also an acceptance that some of the vices during his playing days may have been a factor.

“I think around 80% of the injuries were probably my own fault. When you look back, you think, you know what, was I really getting the right sleep in? Was I really eating the right foods? Was I hydrating properly?

“Probably the most of the time, the answer was no.

“But I met so many brilliant characters, especially down at Swansea.

“They were some of the best people I’ve ever met. It’s testament today that I’m still in WhatsApp groups with most of them now. That’s a rare thing in football.

“I’m sure many of the other lads feel the same.”

Flights to the Middle East have been cancelled or diverted in the wake of US and Israeli airstrikes on Iran.

Tonnes of holidaymakers have been left trapped after Emirates Airlines axed all flights in and out of Dubai on Saturday following the US and Israel’s joint missile attack on Iran.

Multiple regional airspace closures were triggered over Dubai due to the ongoing situation in Iran and the Middle East. Emirates hit travellers with a “red alert” suspension lasting until at least 3pm local time Monday.

The carrier is “actively monitoring” the high-stakes situation as authorities scramble to manage the unfolding crisis. While safety remains the “highest priority,” the move has sparked travel mayhem for those caught in the crossfire.

Airlines serving the Middle East cancelled or diverted a large number of flights on Saturday in the wake of US and Israeli airstrikes against on Iran. British Airways, Virgin Atlantic and Wizz Air were among carriers to scale back their schedules to destinations in the Middle East, citing safety concerns, reports the Mirror.

Taking to X an Emirates spokesperson said: “Due to multiple regional airspace closures, Emirates has temporarily suspended all operations to and from Dubai, up until 1500hrs UAE time on Monday, March 2. If you are booked to travel before or on March 5, your options are:

“Rebook on an alternate flight. You can rebook on another flight to your intended destination up to 10 days from your original date of travel. If you booked your flight with a travel agent, please contact them. If you booked with us directly, contact us.

“Request for refund. You can request for a refund of your ticket by completing the refund form if you booked with us directly. If you booked your flights with a travel agent, please contact them. We urge all customers to check flight status before proceeding to the airport. Customers impacted by flight cancellations must contact their travel agency for rebooking.

“If booked directly with Emirates, please contact us. Customers are requested to ensure their contact details are correct by visiting http://emirat.es/managebooking to receive updates.

“We are actively monitoring the situation and engaging with relevant authorities. We apologise to customers affected by disruptions for any inconvenience caused. The safety and security of our passengers and crew remain our highest priority.”

The update comes in the wake of confirmation from Iran’s state broadcaster that Supreme Leader Ali Khamenei was killed in the early hours Sunday local time in US and Israeli airstrikes.

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“In this context, is bombing Iran going to improve the lives of Iranians or provide more stability and peace? The answer to both these questions is no – instead more innocent people will die, hatred will spread like cancer and all of us will ultimately be less secure.”

Donald Trump infamously accused Ukraine’s leader ­Volodymyr Zelensky of “gambling with World War III” in an Oval Office confrontation. But the US president is arguably now doing exactly that by partnering with Israel to launch deadly strikes on Iran.

He and Benjamin Netanyahu’s decision to initiate the pathetically named Operation Epic Fury in the middle of negotiations marks a grave and destabilising turn in an already volatile region. More than 50 schoolgirls killed in a missile strike are reported to be just some of the victims of America and ­Israel’s fury.

Meanwhile the conflict has already spread with retaliatory strikes on Dubai, Doha, Bahrain and Kuwait where the US has military bases. It is not remotely an overreaction to fear this conflict could flare into a full scale regional war and then spread.

Nobody wants Iran to acquire a nuclear weapon, and there should be no love lost for its authoritarian theocratic regime which has killed thousands. But it is worth recalling the underlying facts. Iran does not possess a nuclear weapon despite its programme to acquire one having advanced in ­troubling ways.

By contrast Israel is widely reported to maintain an undeclared nuclear arsenal despite having never signed the 1968 Nuclear Non-Proliferation Treaty. Iran was also at the negotiating table and clearly desperate to avoid conflict with the US and its closest ally at the time it was attacked.

The war appears clearly to be illegal under international law. No UN resolution supporting it exists and it would be preposterous to argue that an attack from Iran was imminent.

There are legitimate concerns over Iran’s support for groups such as Hamas, who carried out the horrific October 7 attacks, killing more than 1200 Israelis.

Israel meanwhile has chosen to launch military strikes on a number of its neighbours in recent years. The International Criminal Court has issued arrest warrants for Netanyahu and former defence minister Yoav Gallant over alleged war crimes in Gaza, where tens of thousands of civilians have died.

In this context, is bombing Iran going to improve the lives of Iranians or provide more stability and peace? The answer to both these questions is no – instead more innocent people will die, hatred will spread like cancer and all of us will ultimately be less secure.

Operation Epic Fury, like so many misadventures in the Middle East, feels destined to become Operation Epic Folly.

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Experts warn self-medicating with illicit cross sex hormones and puberty blockers carries serious health risks, including potentially fatal contamination and dosing errors.

Trans activists are advising young people on how to self-medicate using cross sex hormones.

It comes amid concerns of a booming black market in illegal supplies in Scotland via online suppliers and street dealers.

Experts warn self-medicating with illicit cross sex hormones and puberty blockers carries serious health risks, including potentially fatal contamination and dosing errors.

But we can reveal a group called Trans Harm ­Reduction (THR) recently held a “Self‑Med 101” ­workshop in Glasgow.

It also offers help with “accessing injecting supplies for trans people who are self-­medicating in Ireland and Scotland”.

Scottish Tory shadow health secretary Dr Sandesh Gulhane said: “It’s frankly terrifying that vulnerable young people could be encouraged to use black market puberty blockers. This would put lives at risk, and anyone involved in pushing these illicit medications must be investigated.”

A Scottish GP, who didn’t want to be named, added: “To have organisations that ­facilitate self-medicalisation with no clinical oversight is dangerous.

“The greatest harm is in the prescribing of cross sex hormones. These are used off licence and there is mounting evidence of the increased risk of irreversible harms, which include stroke, ischaemic heart disease and early mortality.”

The Glasgow workshop covered “the basics of self-medicating from costs to dosages to how to do things safely”.

The independent Cass Review in 2024 said there was no “good evidence” pub­­erty blockers were safe or effective.

Dr Hillary Cass argued a supervised trial would be preferable to kids buying medication from the dark web, warning it could otherwise enable “charlatans” to sell drugs.

THR insists “trans people will continue to self-medicate regardless of whether they can access support from medical professionals”.

It operates a healthcare fund to cover costs associated with “self-medicating for trans people in Ireland and Scotland”, such as paying for GP visits, blood tests and injecting supplies.

It warns those self-medicating must seek “blood tests at regular intervals” due to the complex health risks involved and ­maintain a “private list of GPs who will do blood tests for those self-medicating”.

A police spokesperson said: “Emerging drug trends are monitored and we will act proportionately to any increase in the prevalence or circulation of new or existing drug types.”

Susan Smith of campaign group For Women Scotland said: “We are shock­ed this group is operating quite openly. We note there was no age limit for attendance at this event which will worry parents of vulnerable youngsters who have good reason for ensuring medical care is robust and monitored.”

Every year, the Imperial War Museum (IWM) Duxford holds a flying season allowing guests of the museum to get up close to some historic aircraft. The flying season also involves impressive air shows featuring aircraft not only from IWM Duxford, but often planes from around the world.

The IWM Duxford is usually open for visitors to explore before the air shows for people to walk around the learn more about the airbase’s past. If you want to spend a whole day at the museum, the flying weekends often have a lot of activities for both adults and children to get involved in and sometimes visits from the Red Arrows.

If you love history and want to see one of the incredible displays, you might want to start planning ahead. Here are all of the flying displays happening in 2026 and how you can get tickets.

Flying Days: VE Day

Date: Saturday, May 9

To open the flying season, the IWM Duxford will be holding a special VE Day air show. This themed display day will celebrate “the role aviation made in the path to victory during the Second World War”.

Tickets for the VE Day show will be released on Monday, March 9.

Flying Days: D-Day

Date: Saturday, June 6

The D-Day flying display will retell the story of the invasion of Normandy. The flying display usually involves a range of historic aircraft including spitfires and the Bücker Bü 131 Jungmann.

Tickets for the D-Day display will be released on Tuesday, April 7.

Duxford Summer Air Show

Date: Saturday, July 4, and Sunday, July 5

The Duxford Summer Air Show is one of the biggest events at IWM Duxford and takes place over a whole weekend. The museum will be open from 8am until 6pm with a range of entertainment happening throughout the day such as live music and fairground rides.

The display usually takes place at around 1pm and features “unique flying formations”. Tickets for both of the summer air shows are already available to buy.

Flying Days: The Americans

Date: Friday, July 24

This flying day will focus on “two nations united through war, loss, love, and duty”. If you want to learn more about the USA’s involvement in the Second World War, you might want to visit the museum for this air show.

Tickets for the Americans flying day will be available from Monday, May 25.

Duxford Flying Evening

Date: Saturday, August 22

The flying evening not only feature historic aircraft putting on impressive performances but will also have pyrotechnic displays that will “light up the night sky”. The museum will be open from 5pm to 9.30pm to allow people to grab some drinks and food before finding a good spot to watch the show.

Tickets for the flying evening are already available to buy.

Duxford Battle of Britain Air Show

Date: Saturday, September 12, and Sunday, September 13

The IWM Duxford will be taken back in time to the 1940s with living history groups walking around and even a vintage hairdresser to give you the perfect 1940s look. The two air displays will mark 90 years since the first flight of the Spitfire prototype.

Tickets for both of the Battle of Britain air shows are already available to buy.

Duxford Flying Finale

Date: Saturday, October 3

To finish the flying season for 2026, IWM Duxford will be holding a flying finale in the autumn. At last years flying finale, the famous Red Arrows made an appearance alongside a performance from the RAF Typhoon Display Team.

Tickets for the flying finale show are already available to buy.

Tickets for all of the events can be bought from the IWM Duxford website when they have been released. You can sign up to the email newsletter to be the first to know when the tickets go on sale.

People have been told that sticking to water isn’t the only way to lose weight

The NHS has urged people to “drink 6 to 8 cups” per day to help with weight loss. And thankfully, they’re not suggesting you stick to water only.

As part of its Better Health website, the NHS has said that as long as you’re drinking fluid which is sugar-free, you could be achieving a goal without realising. It suggests: “Drink 6 to 8 cups of fluid a day. Water, lower-fat milk, tea, coffee, sugar-free drinks… They all count!” This fluid intake, as well as maintaining a balanced diet, should help you to lose weight. Not only can shedding the pounds improve your overall wellbeing, but it can also help to lower your chances of developing issues such as high blood pressure, heart disease and type 2 diabetes.

The good news is that, according to the National Health Service, losing weight doesn’t mean completely overhauling your diet. Instead, it recommends a range of simple, practical changes that can help you move closer to your goals. Here’s what you need to know.

NHS shares 8 changes that can help you lose weight

To lose weight, most people are encouraged to reduce their daily intake by about 600 calories. In practice, this typically means aiming for around 1,900 calories a day for men and 1,400 calories a day for women.

You should also:

1. Try to include at least two portions of vegetables with your main meal – roughly enough to fill half your plate.
2. Always include a source of protein like beans, pulses, fish, eggs, lean meat, or other options as it helps you feel full for longer.
3. Carbs like potatoes, bread, rice or pasta should make up no more than a third of the food you eat in a day – and try to have wholegrain versions where you can
4. If you eat fish, aim for two portions per week, making sure that at least one portion is an oily fish, such as salmon, sardines, trout, mackerel, or herring.
5. Choose lower-fat options for milk and cheese, and opt for yoghurts that are lower in both fat and sugar.
6. Go for olive, sunflower and rapeseed oil, which have unsaturated fats
7. Choose lower-fat spreads and only eat it in small amounts
8. Aim to drink 6 to 8 cups of fluids each day. Water, lower-fat milk, tea, coffee, and sugar-free drinks all contribute to your daily intake.

Can coffee and tea help with weight loss?

While moderation is key, it’s not just water that can be beneficial. As mentioned, coffee can also be useful and according to one study, “the results of in vitro and animal studies suggest that coffee can reduce storing of fat in the body by several mechanisms.”

Tea is another drink boating several benefits. In a post by Harvard Health, it notes that while “you won’t find many vitamins or nutrients in tea”, it is “rich in phytochemicals – compounds that give plants their characteristics (such as colour and smell) and have pharmacological effects when we consume them. Tea’s primary phytochemicals are caffeine and polyphenols.”

According to Doctor Frank Hu, chair of the Department of Nutrition and professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health: “Green tea has more polyphenols than black tea, but black tea has more caffeine.

“And matcha is dried green tea that’s ground into fine particles. It’s more concentrated – higher in caffeine and polyphenols than plain green tea.”

So, while water should remain your main drink, a regular cup of tea or coffee can also complement your weight-loss efforts. Just be mindful of added sugar or cream, which can add extra calories.

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Why 13 March?

How should I complete the first mow of the year?

Mark Jones believes the looming EGM could be decisive in saving the Ospreys’ future

Ospreys head coach Mark Jones believes an extraordinary general meeting of the Welsh Rugby Union could pave the way for a change in leadership — and potentially a new plan for the professional game.

The Central Glamorgan Rugby Union have formally called an EGM which will take place after the Six Nations, with WRU chair Richard Collier-Keywood facing a vote of no confidence.

Collier-Keywood is coming under fire for plans to cut one of Wales’ four professional clubs, with the Ospreys in the firing line if their owners Y11 Sports & Media complete a deal to buy Cardiff Rugby, according to Swansea Council who have began legal proceedings against the WRU.

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The WRU board voted unanimously in favour of a cut to three teams but Jones hopes removing Collier-Keywood could alter the direction of travel.

“I think it’s just the EGM on the horizon post Six Nations,” Jones told Premier Sports.

“Anything can happen when that happens. As you know when you change things at the top which can potentially happen in an EGM.

“The change of direction is steered by the person at the top. It’s like a head coach of a team.

“If you bring a new head coach in he has a different idea of how he wants the team to play.

“I think there’s a lot to go on. There’s a lot of people to have their say and there’s a lot of discussion to be had.

“What I’ve said to the players is we can’t control any of it so let’s just let it play out and do what we do which is focus on the rugby.”

The Ospreys were outstanding as they claimed a stunning 21-10 victory over Ulster at the Brewery Field.

And Jones praised the character of his players who have performed extremely well in difficult circumstances.

“Character comes out in adversity doesn’t it,” Jones told Premier Sports.

“Usually adversity is the one that either brings you together or separates you. This group are tight anyway but I do think it has brought them together.

“I think the crowd today their contribution and the pressure they are putting on opposition lineouts. It has brought them into the game more as well what’s going on and the players have responded in the right way.

“We are proud to represent them as well as ourselves.

“The boys are handling it really well but we’ve got six games to go so we’ve got a little bit to do yet.”

Olivia Dean was one of the big winners of the night, picking up awards in four of the five categories she was nominated in.

This included artist of the year, album of the year, pop act of the year and song of the year for Rein Me In, which she sang with Sam Fender.

Fender himself picked up Alternative and rock act of the year alongside the song award.

Ozzy Osbourne was also recognised with a lifetime achievement award.

The Black Sabbath lead vocalist died in July 2025 at the age of 76, so his wife, Sharon, accepted the award.

Robbie Williams also paid tribute to the ‘Prince of Darkness’ with a rendition of Osbourne’s 1991 track No More Tears, backed by a band including Metallica’s Robert Trujillo and longtime Ozzy guitarist Zakk Wylde.

There was some controversy though, as Geese drummer Max Bassin was censored for saying “free Palestine, f*** Ice” when collecting the band’s award for international group of the year.

Presenter Jack Whitehall’s joke about Lord Mandelson potentially being in attendance was also removed.

The show took place in Manchester for the first time in its history, with the city’s Co-op Live Arena being the venue.

BRIT Awards 2026 full list of winners

Artist of the year: Olivia Dean

Group of the year: Wolf Alice

Album of the year: Olivia Dean – The Art Of Loving

Breakthrough artist of the year: Lola Young

International artist of the year: Rosalia

International group of the year: Geese

Song of the year: Sam Fender and Olivia Dean – Rein Me In

International song of the year: Rose and Bruno Mars – APT

Alternative and rock act: Sam Fender

Pop act: Olivia Dean

Hip hop, grime and rap act: Dave

R&B act: SAULT

Dance act: Fred Again, PlaqueBoyMax, and Skepta

Songwriter of the year: Noel Gallagher

Outstanding contribution to music: Mark Ronson

Producer of the year: PinkPantheress

Lifetime achievement award: Ozzy Osbourne

BRIT Critics’ Choice Award: Jacob Alon

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