Sun Club

GRABBING your lucky penny to see if you have won tens of thousands of pounds in an instant is all part of the thrill for scratchcard players.

But there are ways you can boost your chances of winning with a few crucial steps, thanks to scratchcard expert Patrick Wareing’s tips.

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Patrick runs the website scratchcard-winners.co.uk and has been dishing out top tips on how to bag a big prize since 2015.

He also helps players work out which online scratchcards are best to play.

Scratchcards offer life changing wins of up to £2million for punters and are sold at supermarkets, as well as garages and other convenience shops.

National Lottery scratchcards cost between £1 to £5, depending on which one you choose.

You can also buy online through the National Lottery website.

Anyone 18-years or over can buy a scratchcard and play.

Here’s what you need to know before playing.

Make sure you gamble responsibly.

Track down the odds

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Scratchcard odds can be found on the back of the slip, on the game procedures document or the National Lottery website.

They can also be found on in-store screens at the till in shops.

Typically, the more expensive the scratchcard, the better the odds – but this isn’t always the case.

The odds of winning on the Sapphire 7s Doubler scratchcard, which costs £2, is one in 3.37, whereas the odds of winning the Diamond Maze scratchcard, which is £5, is one in 3.58.

Odds show how likely you are to win any particular prize – the lower the number, the better the odds.

This means you have a better chance of winning with the £2 game compared to the more expensive £5 game.

Of course, there’s no guarantee you will win on your scratchcard, even if you buy many to increase your odds of winning.

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Patrick said: “If you buy a scratchcard with odds of one in four, and you buy four scratchcards, you’d assume you get a winner.

“Yet the odds are calculated on all scratchcards in circulation, which means that you aren’t guaranteed a winner in this scenario.

“It can work in your favour though, as you could equally win on all four scratchcards.”

A better method of calculating the likelihood of winning can be to take a look at what “return to player” rate is.

This is what gambling experts define as the percentage of money that will be paid back to players from total scratchcard sales. It’s essentially the pay out rate on scratchcards.

National Lottery scratchcards usually pay out at a rate of between 60-70%.

So say, for example, that the total of all the scratchcards sold was £1 million. 

A 65% pay out rate would mean that £650,000 would be paid out to players, with the remaining £350,000 going to National Lottery.

The £100,000 A Month For A Year scratchcard has pay out rate of 70.02%.

The £100,000 Multiplier Yellow scratchcard has an pay out rate of 61.75%.

That’s a difference of nearly 10% and can make a big difference to your chance of getting winnings.

You can find information on prize rates on the game procedure documents, which are on the National Lottery website for each scratchcard.

The scratchcards you can NEVER win the jackpot

Before you buy your scratchcard, check whether the top jackpot prizes have already been won.

The number of jackpot prizes available varies depending on what type of scratchcard you pick.

Many people don’t realise you can still buy National Lottery scratchcards even after all the top prizes have been won.

For cards with a jackpot above £121,000, no new packs of scratchcards will be put on sale when the last top prize has been won.

However, scratchcards that are already on display can continue to be sold.

Information about remaining prizes is available on in-store National Lottery scratchcard terminals, but these can be easy to miss so make sure you visit the National Lottery website too.

There won’t be a breakdown of other winnings still up for grabs.

Jackpot information is only every weekday, so there could be a delay if prizes are claimed on the weekend or on bank holidays.

The National Lottery site currently shows that five out of around 50 scratchcard games on sale have already had the top prizes claimed.

Use this nifty site

If you’re not sure which scratchcard to choose with the best chance of winning, this handy website could help.

Smartscratchcard.co.uk ranks which scratchcards are best to buy based on the chances of scoring the top prize.

It uses an algorithm to give a rating out of 100 on popular scratchcards.

It takes into account factors such as the price of the card, whether the top prize is still available to be won, how many cards are still available to buy, and the odds of winning.

It also lists how much you might have to spend to win the jackpot statistically.

The scratchcard rated the top buy on the site is currently Run For Your Money.

It costs £5 and the jackpot is £1 million.

The return to player rate is 70.12%, and two out of three jackpots have been won.

Shockingly, statistically speaking, you could have to spend £4,990,920 on cards to win.

Don’t throw away a loser

You may not believe it, but it’s easier to lose track of a winning scratchcard then you might think.

More than £57.6m worth of prizes went unclaimed by Lotto, EuroMillions and scratchcard players in the ten months to the end of January 2024.

The National Lottery recommends you always sign a scratchcard and keep it safe if you have a winner.

It sounds obvious, but make sure your card is definitely not a winner before chucking.

This is more likely to happen with scratchcards featuring letters and numbers, such as the Bingo and Crossword styles.

Patrick adds: “The National Lottery often changes the rules between new releases – even if they look similar to the ones before them.”

Even if you think you have a loser, it’s a good idea to take it to a shop where they can check.

Then you can be completely sure you don’t throw away any winners.

Don’t leave it too late

It’s really important to know that all scratchcards have an expiry date.

Even if you have a winner, you won’t be able to claim your prize if the card is out of date.

Prizes must be claimed before the end of the 180th day after the closing date of the game.

This gives you roughly six months after the game has closed.

All current game closures on the website national-lottery.co.uk/games/gamestore/scratchcards/closures

But here’s the catch, the closure dates are influenced by how many prizes are left.

So to avoid missing out, cash in your prize as soon as you realise you have a winner.

Remember, only gamble with money you can afford to lose, and set a spending limit before you play.

Visit gamcare.org.uk or GambleAware.org if you need help.

‘I won £500,000 scratchcard jackpot – here’s my tactic to winning’

SCRATCHCARD winner Matthew Harding won a £500,000 jackpot, and revealed his secret to scooping the mega win.

Shop assistant Matthew, from Nottingham, won big on the Pink Multiplier National Scratchcard in 2023.

He said he always bought two scratchcards in a row because he heard that this makes you more likely to win.

His tactic paid off, and he scooped the top jackpot.

Matthew said at the time of winning: “I treat myself to a scratchcard or two every month after payday and scratch them on my way home.

“I have seen a few customers in the shop winning £20 or £40 here and there so I thought I would give this particular one a go.

“I have always been told to buy two in a row as you are more likely to win.

“There may be no real logic in that but that’s exactly what I do – I always buy them in a set.

Matthew stuffed the card in his sock to keep it safe.

He bought it from Greasley General Stores, Eastwood – the store he worked at the time.

He made sure to sign the back of the card and didn’t fold it so he could keep the card safe.

DEAR DEIDRE: THE inappropriately close relationship I had with my brother is now ruining my experience of motherhood.

I’m so scared that history will repeat itself that I can’t leave my young children alone together, and I panic when they touch each other.

When I was 17 and my brother was 18, we had a secret relationship — which I instigated.

What started as naive, teenage experimentation turned into an incestuously sexual relationship, which lasted until I left home.

I’ve never told a soul about it, and neither has he.

It wasn’t abusive but we are both aware it was socially unacceptable and against the law, and feel ashamed of what happened.

I can’t explain it, except to say that we were brought up in a strictly religious household where sex was considered to be a sin.

Neither of us was allowed to date or go out to parties and the like.

We were also exceptionally close, perhaps because we were so near to each other in age, without many friends.

I’m now 39 and married with two young children — a boy and a girl who are six and four.

He’s still single. We’re still in touch but we don’t talk about the past.

I didn’t dwell on it until my daughter became a toddler, and began to interact with her brother.

Suddenly, I felt terrified of what might occur if I didn’t prevent it.

I started keeping my kids apart, making them play alone in their rooms.

If I see them play-fighting, I pull them apart.

My husband is starting to notice. I know this isn’t normal, and I worry it’s harming their development.

Please help. All I want is for my children to have a happy, ordinary childhood.

DEIDRE SAYS: You’re brave to admit what happened and to ask for help. You’re not a bad person.

Clearly you love your children and don’t want to damage them.

But, as you’re aware, it’s important they are allowed to interact normally.

What occurred between you and your brother was unusual – though not unheard of – and it’s very unlikely history will repeat itself, especially if your children aren’t brought up in the strictly religious way you were.

It sounds like you may be more traumatised by what happened – and more guilty about it – than you’d allowed yourself to believe.

Speaking about this to people who understand and won’t judge will help you. You can talk in confidence to nspcc.org.uk (0808 800 5000).

You would also benefit from counselling. Read my support pack, How Counselling Can Help.

PAL HAS CROSSED THE LINE

DEAR DEIDRE: MY boyfriend never liked how close I was to my male mate, but I told him it was platonic.

Now I’m worried his fear was well-founded, after my friend crossed a line.

I’m 29, my partner is 30 and we’ve been together two years. My pal and I have known each other since uni. We’d meet for drinks or text about music and life – nothing flirty.

My boyfriend didn’t love it but I told him there he had nothing to fear.

Yet a few nights ago, when my friend walked me home after a gig, without warning he grabbed me and kissed me on the mouth.

I pushed him away and told him he was out of order. He just shrugged and said he “had to try”.

I told my boyfriend immediately – but instead of supporting me, he called me a cheat and stormed out.

I’m upset at how they’ve both behaved. How can I get life back on track?

DEIDRE SAYS: What your friend did was a serious violation of your trust and consent.

You can contact victimsupport.org.uk (0808 168 9111), who can offer free, confidential help.

You did the right thing by being honest with your boyfriend, but his reaction isn’t fair or helpful.

Jealousy can be painful, but it shouldn’t lead to unfair accusations.

Consider having a calm conversation when he’s ready, explaining how his response to this situation has made you feel.

WIFE’S DOGS ARE RUINING MY LIFE

DEAR DEIDRE: MY wife has just bought another dog after we had to have two rehomed a year ago because the neighbours complained about the noise they made.

They wouldn’t stop barking if we left them on their own and were still pretty noisy even when one of us was there.

I am 44 and my wife is 39. We have been together for ten years.

We both work full time and are often out in the evening, so the dogs were left alone for quite long periods on our work days.

One of our neighbours became very aggressive when he complained about the noise.

He swore at me and my wife and threatened us.

It was a very stressful time and in the end it really got to me – the constant barking of the dogs, the rows I was having with my wife about it and then this neighbour having a go at me every time I went outside.

One day I ended up in a fight with this guy when he saw me in the nearby pub – all because of the dogs. The police were called to break it up.

After that, the only option I could see was that the dogs had to be rehomed.

My wife was very much against it and still resents me for making it happen. I thought that was the end of it, but she has now spent money which we can’t afford on a puppy.

She didn’t even ask my opinion. I arrived home one evening to find the dog in our kitchen.

Worse still, even though it cries all night she is talking about getting another one.

I wish she could see what it’s doing to me.

DEIDRE SAYS: She is disregarding your feelings. You need to talk to her and explain how hurtful her behaviour is.

Things can be different this time but your wife needs to understand the puppy needs proper training.

You can talk to the vet for advice on classes. Your puppy also needs plenty of exercise once it is old enough.

The result will be a happier, more settled dog and your neighbours will benefit, too.

DEAR DEIDRE: EVEN though my married lover wants to be with me full time, she is terrified about how her husband will react if she leaves him. He is a violent bully.

Her husband is domineering and abusive.

He treats her and her eight-year-old son like dirt. He controls everything.

She has given up seeing her friends, he constantly checks her phone and she has lost contact with all of her family.

I am 33, she is 31 and I can’t tell you how upset I get when she tells me about how he shouts, shoves and lashes out at her.

She works for my sister’s catering business and from the moment I was introduced to her I liked her.

We’d always spend our lunchtime together and I would feel so excited about seeing her.

Recently I bought her a small gift when I went on holiday.

I was taken aback when she dissolved into tears explaining it was the loveliest thing a man had done for her. We ended up kissing and she started coming around to my house whenever she could.

She can’t ever stay for long enough but we have the most wonderful sex.

My sister warned me to stay away because her husband has a bad reputation, she said he was capable of anything, but I refused to listen, and the affair has continued.

I am desperate for my lover to leave this awful man. While she wants to be with me too, she is so frightened that he will become physically violent towards her.

I worry I am being weak because I haven’t stood up to him, even though I know that her safety has to come first

DEIDRE SAYS: Stay away from him. Getting involved will only create more problems and place your lover in danger.

She needs to make leaving him a priority for herself and her son, but it has to come from her.

It’s so damaging for her son to see his mum being treated so badly.

Stress this to her and suggest she talks to the National Domestic Abuse Helpline (nationaldahelpline.org.uk, 0800 2000 247).

While you can be there to support her, she has a better chance of leaving safely if she doesn’t rush straight into a relationship with you.

Even a marriage she is desperate to be out of is a loss and she’ll need to adjust before she can begin to contemplate a future with you.

PARTNER PREFERS HIMSELF

DEAR DEIDRE: MY boyfriend has admitted he pleasures himself three or four times a week, and now I feel he doesn’t fancy me as we rarely have sex.

He blames his low sex drive on being stressed but he has always been like this.

I’m 35 and he’s 36. We’ve been together for eight months. Everything else in our relationship is great.

We only see each other on weekends, which could be part of the problem. We’re both so busy with our jobs, fitness and friends. For example, I go to the gym twice a week and go out with my girlfriends regularly.

My boyfriend insists his low sex drive is because of his new job. It’s very stressful but he’s no different to how he was when I first met him.

Now I realise he masturbates so much, I’m convinced he doesn’t fancy me, rather than there being a problem with his sex drive.

DEIDRE SAYS: There’s not much wrong with his sex drive. It sounds like he has got into the habit of finding sexual satisfaction alone, which is lazy and selfish.

He needs to face up to what is happening rather than using stress as an excuse. Tell him how damaging his behaviour is to your relationship.

Suggest setting aside an evening together each week for chat, kisses and cuddles with no pressure to have full sex, even though that could be the likely result.

My support pack Different Sex Drives will help.

DREAM TO WED BUT BOYFRIEND’S SO CRUEL TO ME

DEAR DEIDRE: ALL I want is to get married and have a family. I constantly fantasise about my boyfriend proposing but deep down I know he won’t – ever.

Years ago, I was told that I would have difficulty getting pregnant.

I am 32 and my boyfriend is 36. We’ve been together for almost three years. He says he doesn’t want to marry or have children.

Recently, he has twice tried to break up with me. I’m sure it’s because I have gained weight – something I am not proud of – but I am dieting and have started running and going to the gym.

He knows I am making an effort but he also says that I don’t keep the house as tidy as he’d like. I work full-time and often do overtime so there isn’t a lot of time for housework.

Most days I only have enough energy to come home, eat and get a decent night’s sleep.

I feel as though I walk on eggshells around him and it is beginning to get me down.

A few weeks ago, I met a man at work who is so kind and makes me feel lovely. I know it is early days, and we are still getting to know each other, but ultimately I am going to have to choose. Which way should I go?

DEIDRE SAYS: After three years together, it is only natural you are thinking about the future, but marriage and children are not the main issue here.

To be blunt, he is being cruel. These are not the actions of a loving and respectful partner. There are serious issues that need to be discussed honestly if you’re going to build a future.

Let him know how his behaviour leaves you feeling, but don’t stay in a relationship where you’re permanently on edge.

Do decide what you really want before involving yourself with another man.

WHEN Michelle Dell booked a summer holiday to Gran Canaria, she expected two weeks of fun in the sun.

But just days after arriving, the Sheffield mum fell gravely ill – and before long, she knew she was dying.

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The terrifying ordeal left an even deeper scar on her daughter Lizzie, then 11, who developed a devastating phobia that ruled her life for the next 12 years.

Michelle tells The Sun: “I feel lucky every day of my life to still be here but, also, I have felt terrible guilt for what happened to Lizzie – wondering if we could have done anything differently.

“It took me four years to recover and I now have lots of long-term health problems.

“None of that matters though, because I’m still here.” 

The family’s nightmare began in the summer of 2012 after jetting to Gran Canaria in the Canary Islands with friends.

The group upgraded to a new four-star hotel in the popular seaside resort Playa del Ingles after two nights, because the first one they had booked was disappointing. 

Michelle, along with husband Wayne, 52, and daughters Lizzie and Rosie, then 10, were in an apartment, with six other pals on the trip located next door.

On the third night of the holiday, the group went for a buffet dinner in the hotel’s restaurant. 

Michelle says: “As all-inclusives go, this one felt good quality and the choice of food was good.

“I’m a bit of a clean freak and it seemed very clean.

“I and five others in the group went for the Spanish omelette, which tasted perfectly good.” 

The group headed out for a few rosés, gin and tonics and Spanish lagers at a nearby bar.

But the next day, things took a dramatic turn.

Michelle says: “In the morning, I went onto my balcony and our friends next door said one of the group had been up all night sick with a bug.

“We had a bit of a giggle and made light of it because we thought it was very minor but as I was talking, I thought, ‘Oh goodness, I need the toilet.’”

Michelle suffered sudden diarrhoea, but assumed it was a minor travel bug.

Within hours, four others were sick. Michelle was getting worse with every passing minute.

It was like the worst horror film I’d ever seen. There was blood all over the floor, sick everywhere and she was screaming in agony

LizzieDaughter

She says: “I was doubled over in agony. I’m not really one to make a fuss but it was absolutely the worst pain I’ve ever felt in my life.

“It was as though somebody’s hands were inside my tummy twisting it and the pain wouldn’t stop.”

The hotel doctor was called and tried multiple times to put a cannula in her arm to get fluids in, but Michelle was too poorly and couldn’t be rehydrated. 

Michelle says: “By this time I felt like I’d been drugged and was drifting in and out of consciousness.”

Wayne and Michelle had tried to shield the girls from the events unfolding by asking them to stay in their beds – which were separated from their bed by a small partition wall.

But for Lizzie, hearing her mum’s screams was distressing.

Lizzie says: “When I did see her it was like the worst horror film I’d ever seen. 

“There was blood all over the floor from the cannula being taken in and out. 

“There was sick everywhere because mum was vomiting so much. She was screaming in agony.”

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Taken to a local hospital in Maspalomas, she was given fluids and sent back to the hotel hours later – still with no diagnosis.

The next day, on day five of the holiday, she collapsed again and was rushed to a larger hospital.

Doctors soon discovered she had contracted an extreme case of salmonella – a bacterial infection linked to food poisoning.

Michelle says: “My body was swollen and huge with the fluids. My eyelids couldn’t even open properly.

“I remember phoning my mum in England from my bed and saying, ‘I think I’m going to die.’

“There was something telling my brain: ‘It doesn’t matter what you do now, your body’s taken over.’ I thought my internal organs were shutting down.”

As the rest of the group began to recover, Wayne stayed with the kids, trying to keep things as normal as possible. 

In despair, Michelle called him.

She says: “I told him, ‘You need to come back to the hospital because something’s happening. I’m falling really ill again’.

“He was having pizza with the girls, but I insisted, ‘You need to come now. This is really serious’.

“The staff kept saying, ‘You are fine’. I’m not a melodramatic person but when he came in, I sobbed.

“I told him, ‘I am not fine. I’m going to die. You need to tell them to get me a doctor now to do more tests. Please make them understand I’m just not a hysterical woman. I am ill’.”

The worrying rise in salmonella cases

By Isabel Shaw, Health Reporter

SALMONELLA cases are at a record high in Britain – and there are some key signs you can look out for.

In the most recent outbreak, over 100 people were sickened and 14 rushed to hospital after eating tomatoes.

Health officials urged Brits to be on high alert for the symptoms of salmonella infection, which can last anywhere from four to seven days.

Cases hit a record decade high in 2024, soaring by almost a fifth in a single year to over 10,000 cases, UKHSA data shows.

Separate statistics reveal cases in the first quarter of 2025 were even higher than 2024, with some 1,588 cases logged between January and March 2025, up on the 1,541 reported over the same period in 2024.

By comparison, there were 1,328 reports between January and March 2023.  

Children under 10 were particularly affected, accounting for 21.5 per cent of cases. 

Salmonella, which lives in the guts of animals and humans and spreads through contaminated poo, can cause a sudden bout of fever, vomiting, explosive diarrhoea, stomach pains and headaches, often striking within hours of eating tainted food.

The bacteria, which often taints food if grown in dirty water or handled with grubby hands, attacks the gut lining, damaging cells and stopping the body from soaking up water.

This is what leads to the painful cramps and non-stop diarrhoea as the body flushes out the water it couldn’t absorb.

Most people recover without treatment, but in rare cases it can turn deadly.

Around one in 50 sufferers go on to develop a serious blood infection, according to the World Health Organisation (WHO).

Young children, the elderly and those with weakened immune systems are most at risk of complications.

Thankfully, deaths remain rare in the UK, with fatal cases making up just 0.2 per cent of reports.

Wayne fought Michelle’s corner and doctors agreed to retest her.

They found she had sepsis, a deadly immune reaction to an infection that needs to be treated rapidly.

One of the key symptoms of sepsis is someone saying they feel like they are dying, according to the UK Sepsis Trust, as well as a high temperature, chills, a rapid heart rate, a rash that doesn’t fade when pressed and breathlessness.

The body overreacts to the infection and starts attacking itself, damaging its own tissues and organs.

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Michelle began to stabilise after her treatment was changed, with a new antibiotic.

Later, doctors told her they believed it was the hotel’s Spanish omelette that caused her illness, due to the timings of events.

Friends also told Michelle that other guests, like the five in her party, had eaten the omelettes and got sick too.

Michelle’s daughters flew home with the rest of the group after the fortnight holiday ended and went to stay with their grandparents, while Wayne stayed at Michelle’s bedside.

She gradually started to feel better, and flew home a week later, but has been left with after-effects, as 40 per cent of survivors are.

She lives with chronic fatigue (also known as myalgic encephalomyelitis, or ME), non-epileptic seizures, chronic migraines and functional neurological disorder  – a problem with how the brain receives and sends information to the rest of the body.

‘I’d give myself black eyes’

It wasn’t just her life that was changed though. Daughter Lizzie, who was traumatised by her mum’s brush with death, was also deeply affected. 

Lizzie says: “I’d seen my mum so ill in the hotel, and then we’d seen her in hospital looking grey and almost dead.

“The second I got home, the first thing that I got in my head was, ‘OK, so I’m not going to eat.’ In my head, it was a case of, ‘If you eat, you could die’.”

From a healthy 11-year-old, Lizzie grew anxious and gaunt, surviving only on bread sticks, cereal and packaged snacks.

In 2017, five years after the holiday, 16-year-old Lizzie suffered a full-blown panic attack on a train after seeing someone being sick.

She says: “I’d never had one properly like that so when I got home I Googled my symptoms and that’s the first time I read about emetophobia – a fear of vomiting. That was me.”

It spiralled into constant anxiety and self-harm, as Lizzie tried to focus on anything but the fear.

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“There were days when I had seven or eight panic attacks and wherever I was – on a plane or on a train – I’d start screaming,” she says.

“Looking back, the panic attacks were just this need to create another feeling other than sickness, so I’d create pain. 

“I’d even give myself black eyes from hitting myself.”

Though talented Lizzie had won a place at drama school in Manchester, she lived alone and didn’t socialise.

She says: “I didn’t do anything for 12 years. I went to drama school in Manchester but lived on my own because I didn’t want to be around others. 

“I didn’t go to parties. I didn’t drink.”

In 2023, Lizzie took a dream job as a Christmas elf in Lapland – but was sent home months later after her weight plummeted from nine stone to just five stone two pounds.

I cherish every day. I’ve gone from seeing my daughter’s life slipping away to seeing her embracing it

Michelle DellMum

She says: “Being abroad, I was just unable to eat anything cooked by others, so I’d be eating breakfast bars from the local shop and not a lot else.

“It got even worse when my flatmate out there got sick.

“I didn’t tell anyone about my worries with food but I was sent home from the job. 

“Not long after that I lost my acting agent because I just wasn’t well enough to get parts.

“It’s really sad because I wanted to live, but I’d completely lost all joy in life. 

“I was sick of looking at myself in the mirror covered in bruises.”

Michelle, who works as a college lecturer with inclusion students, was desperate to help her daughter. 

They saw private and NHS specialists, as well as multiple therapists. 

What is emetophobia and how can you overcome it?

By Nik and Eva Speakman

Emetophobia is an intense fear of vomiting. It is a debilitating and often misunderstood phobia. 

It can manifest in a range of obsessive-compulsive behaviours, such as excessive sanitisation, extreme food restrictions, eating disorders, health anxiety, and avoidance of travel, medical environments, and even children. 

Social withdrawal is common, with many sufferers limiting contact with others for fear of illness, vomit and vomit-causing bugs. 

While it is especially prevalent among women, emetophobia remains under-recognised within the medical community, despite being the most common phobia seen in our clinic. 

It’s estimated that up to 5.5million people in the UK may be affected, yet provision of effective treatment is still limited.

Emetophobia is not innate. It typically stems from a distressing childhood experience, such as a traumatic incident at school or mirroring an anxious parent’s behaviour. 

The key to recovery lies in positively reframing these formative experiences with an experienced therapist.

Using a simple self-help exercise can really help. Create two columns – Fears vs Facts – to challenge distorted beliefs with logic and evidence.

She says: “We were in despair because my husband and I felt like we had exhausted every option. 

“Then I saw there was an emetophobia class with The Speakmans in February 2025 in Manchester and I just booked it instantly.

“I held out no hope but I was just happy Lizzie was willing to go.”

Life change experts Nik and Eva Speakman are known for helping thousands overcome phobias. 

Lizzie says: “I went into their workshop and by the time I left they’d literally changed my life.

“I shared my story, very nervously on stage. They completely changed the way I had thought about things.

“They told me: ‘Being sick didn’t nearly kill your mum, it was the egg. Being sick had actually helped save her.’ 

“Twenty-five minutes into speaking to them, I felt completely different.

“Two weeks later, I couldn’t believe it. I got norovirus.

“I’d spent 12 years trying to avoid being sick and now I had it, full on.

“But I was absolutely fine. I was sick all night, non-stop, no issue, no panic attacks.”

Today, Lizzie is thriving – eating normally, running a performing arts school and planning a holiday to Greece.

She says: “I still have some of the thoughts but they don’t stop me from eating three meals a day, piling the food on. I just don’t worry about being sick anymore.

“I used to think I wouldn’t be here for much longer.  Now, it’s like I am living properly because I haven’t for so long’.”

Michelle remains full of gratitude having nearly lost her life and watching her daughter turn her life around.

“I cherish every day,” she says. “I’ve gone from seeing my daughter’s life slipping away to seeing her embracing it. I will forever be grateful to The Speakmans.”

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For more real-life examples, practical tips, and expert support, tune in to The Speakmans’ Hope Clinic podcast, where emetophobia – and other common issues – are treated live.

To learn more about The Speakmans’ Emetophobia Masterclasses, email: [email protected].

CRUCIAL evidence used to prosecute Britain’s worst child serial killer Lucy Letby has been ripped apart by experts who claim “grossly misleading” methods were used to secure the nurse’s conviction.

Now, The Sun’s chief feature writer Oliver Harvey – who has studied the trial intently and is convinced of the nurse’s innocence – delivers his damning verdict, picking out four key claims that will further growing calls to reexamine the case.

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After two trials, Letby was found guilty of killing seven newborns and attempting to kill eight others in one of the most shocking murder cases in the nation’s history. 

She was handed 15 whole life sentences, meaning she will never be released from prison.

Described as a cold-blooded, calculating killer, Letby was said to have used her trusted role on a neonatal intensive care unit to cause catastrophic harm to the most vulnerable newborn babies – without leaving a trace. 

But even as authorities consider more charges against her, a growing number of expert voices are now questioning the evidence used to convict the former nurse.

A new ITV documentary explores the views of a team of international scientists who claim the prosecution case simply doesn’t stand up to scrutiny, including crucial statistic evidence and claims over the methods used to kill newborn babies.

Between 2015-2016 something was going terribly wrong at the neo-natal unit at the Countess of Chester Hospital. Nearly three times as many newborn babies had died in that period than normal.

Doctors raised suspicions that Lucy Letby had been present at a number of these baby deaths, so she was moved off the unit and into a desk job.

A team from the Royal College of Paediatrics was invited in to investigate. It identified a shortage of nurses and a lack of consultant cover risking patient safety – but could find no definitive reason for the rise in mortality.

However, the unit’s senior doctors were unhappy with the outcome of the reviews and wrote to hospital bosses doubting that the deaths and collapses could be explained by natural causes.

In March 2017 the police were called, and in November 2020 Letby was charged with seven counts of murder and 15 counts of attempted murder, relating to 17 babies. She pleaded not guilty.

The prosecution’s case centred on a few central pillars; a shift chart, which showed Letby was always there when something terrible happened, hand-written notes presented as confessions, blood tests suggesting babies had been poisoned, and medical evidence taken from the babies’ notes to support theories that Letby had attacked them.

The person who came up with most of those theories was a retired paediatrician, Dr Dewi Evans.

During the trial there was eight months of prosecution evidence and a series of prosecution witnesses.

But Letby’s legal team presented not a single expert medical witness in her defence.

She was found guilty of murdering seven babies and attempting to murder six others.

As the country started to reflect on the horror of Letby’s crimes, concerns were already being raised about the evidence that was used.

Mark McDonald, Letby’s new barrister, was instructed last September after two failed attempts to appeal her convictions.

He says: “People started contacting me, medically qualified people, scientifically qualified people, statisticians saying ‘we think something has gone wrong here’.”

In the weeks after Letby was convicted, professor of statistics Richard Gill was among a handful of professionals who were questioning the verdict.

He is known to be controversial and outspoken but his work has led to two nurses in Italy and the Netherlands who were convicted of similar crimes having their convictions overturned. 

Professor Gill believed the shift chart which helped convict Letby was misleading.

Leading medical statistician Professor Jane Hutton agrees, saying: “It has influenced a lot of people into thinking she must’ve done it because she was always there and nobody else was.

“It has a very strong visual impact but it doesn’t tell you how the data has been selected. You know it is clear that this is aimed to present a conclusion.”

Their main concern was the left hand column of the chart. Each entry presents a death or life-threatening event.

But these were not all the deaths or life-threatening events in that period. The prosecution made a selection.

Dewi Evans’ early reports for the police identified other events which he said were attacks on babies. But these happened when Letby wasn’t on duty and those events don’t appear on the chart.

“This is a summary that is so crude it can only be described as grossly misleading,” says Jane Hutton.

According to the prosecution, Letby used various methods to try to kill. The most simple was by dislodging a baby’s breathing tube.

This is a summary that is so crude it can only be described as grossly misleading

Jane Hutton

Countess of Chester paediatrician Dr Ravi Jayaram told the court he had never known of the breathing tube of a baby born at 25 weeks to become accidentally dislodged.

But Dr Richard Taylor, a neonatologist with over 30 years experience, and some of his colleagues disagree.

He explains: “The prosecution allege that the tube was intentionally dislodged and the first thing I would say is accidental dislodgement is distinctly common.

“It can be dislodged by the operator and it can also be dislodged by the baby themselves just by moving their head or thrusting their tongue.”

Convictions ‘unsafe’

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The jury couldn’t decide if Letby was guilty of attempting to murder one of the babies, Baby K, by dislodging its breathing tube. That single case went to a retrial and Dr Ravi Jayaram gave evidence.

He told the court he went into the room and saw the baby’s blood oxygen levels dropping dangerously low while Letby stood by and did nothing. He also said Letby had not called for help.

But an email has come to light from Jayaram detailing the event in which he said Letby herself had called him in because the baby was collapsing. The jury was never told about this email.

The documentary claims that Dr Jayaram isn’t the only medic who appears to have contradicted his own testimony. Lucy Letby was convicted of murdering baby C by forcing air into its stomach.

ITV’s documentary will only add to the increasing groundswell of opinion that an innocent woman now languishes behind bars

The Sun’s Oliver Harvey

Dr Dewi Evans based this theory on an X-ray taken on June 12, 2015 which showed air in the baby’s stomach. But Letby had been off work that day and she hadn’t met Baby C when the X-ray was taken.

When challenged on this at trial, Dr Evans couldn’t rule out that air had been injected into the veins, but the prosecution maintained that Letby must have injected air into the baby’s stomach.

Now Dr Evans has committed to another theory. He says Letby killed Baby C a day later by injecting air into the veins, causing something called an air embolism.

Mark McDonald claims the fact that Dr Evans has changed his mind, and was the lead expert for the prosecution, makes all the convictions unsafe.

Mental anguish

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Police investigated Letby for three-and-a-half years before she was charged. During searches of her home, some notes were found which appeared incriminating, with one noting: “I’m evil, I did this.”

In court Letby admitted writing the notes, but said she did so at a time of mental anguish and she was just scribbling down thoughts as a form of therapy.

The hospital had provided a therapist to support Letby during the investigations. Her name appears several times on the notes.

The jury was never told it was this therapist who suggested Letby express her feelings in this way as part of her treatment.

Nearly a year after the police began investigating Letby they made a breakthrough: blood tests which showed high levels of insulin and low c-peptide. The prosecution said this was proof that insulin had been given to the babies externally and was therefore an attempt to poison them.

The prosecution told the jury that two of the babies had been poisoned with insulin and they had test results that proved it.

But a leading forensic scientist says those results cannot be relied on as they will have been done quickly in a medical setting for diagnostic purposes and were not retested to forensic standards.

Over the last six months a team of scientists have been instructed by Letby’s legal team.

They have been given access to the babies’ medical notes and asked to look again at the insulin test results.

Chemical engineer Helen Shannon says: “We have spent hundreds of hours investigating every facet of the science and there is a completely obvious solution that does not involve poisoning.”

We have spent hundreds of hours investigating every facet of the science and there is a completely obvious solution that does not involve poisoning

Helen Shannon

“The insulin case has applied basic clinical guidance for healthy adults to tiny, compromised neonates,” adds Helen.

Many newborn babies are born with proteins in their blood called antibodies. The team says that insulin in the blood stream can stick to these antibodies, giving a higher reading, while c-peptide continues to be cleared, giving a low reading.

Helen says: “It doesn’t have any effect on the child at all, it just floats around. So as a result it gives a very high reading on the test that was done at the time.

“We can’t see any justification at all for the prosecution statement that it can only be poisoning.”

Earlier this year a panel of international medical experts, who reviewed Letby’s case, told a press conference that they did not find any evidence of murder. 

Chairman Dr Shoo Lee provided what he said were highly detailed grounds baby-by-baby for concluding that none of the murders occurred.

He added: “We did not find any murders. In all cases, death or injury were due to natural causes or just bad medical care.

“Lucy was charged with seven murders and seven attempted murders. In our opinion, the medical opinion, the medical evidence doesn’t support murder in any of these babies.”

‘Deeply distressing’

The expert panel report has been delivered to the Criminal Cases Review Commission and her case can only be returned to the Court of Appeal if there is new evidence.

To reexamine the cause of the babies’ deaths, the expert panel was given access to all the babies’ medical records to compile their report. For Professor Neena Modi those records tell a story of failure by the hospital and the doctors.

She says: “On reading through the detailed medical notes, what was harrowing was seeing a story unfold where possibly things could have been recognised earlier and interventions put in place and possibly for some of the babies the outcomes might not have been what they were. This was deeply distressing.”

The increase in deaths coincided with the unit having to take babies who were more unwell than they were equipped or staffed for, it is claimed.

Professor Modi says: “The babies we are referring to were all extremely vulnerable. Some of them were demonstrably and recognisably on a knife edge.

“Others could have been recognised to be on a knife edge but they were not monitored appropriately or treated appropriately.

“Problems went unrecognised until the point at which a baby deteriorated very abruptly. The babies might not have died had their difficulties been addressed earlier.”

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In a statement to ITV, the Crown Prosecution Service said: “Lucy Letby was convicted of 15 separate counts following two jury trials. In May 2024, the Court of Appeal dismissed Letby’s leave to appeal on all grounds rejecting her argument that expert prosecution evidence was flawed.”

They confirmed they are considering a file of evidence from the police relating to further deaths and non-fatal collapses of babies at the Countess of Chester Hospital and Liverpool Women’s Hospital.

The Countess of Chester Hospital NHS Foundation Trust said: “Due to the Thirlwall Inquiry and ongoing police investigations it would not be appropriate to comment further at this time.”

Dr Dewi Evans told ITV that his evidence was subject to cross examination agreed by a jury after thorough review from a judge and subsequently agreed by the Court of Appeal.

He added: “None of the evidence presented by Shoo Lee’s expert panel has been subject to any such scrutiny and it contains factual errors. It is trial by speculation.”

Dr Ravi Jayaram declined to comment.

Lucy Letby: Beyond all Reasonable Doubt? Is on ITV1 on Sunday 3 August.

Additional reporting by Amanda Killelea

TYSON FURY is champing at the bit to get back in the ring — and it is all thanks to his new training partner.

The 36-year-old Gypsy King retired after losing back-to-back heavyweight world title classics to Ukrainian hero Oleksandr Usyk, 38.

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But Fury confirmed he will return next year, with a long overdue duel with fellow Brit icon Anthony Joshua and an Usyk trilogy fight on the cards.

And the 6ft 9in showman has been inspired by his eldest boy, 14-year-old Prince, taking up the family trade and chasing him along Morecambe Bay.

Fury has been to Turkey for an IBA show and was at Wembley last night for Daniel Dubois and Usyk’s undisputed world heavyweight title decider.

He said: “It’s hard to let it go because it is something I enjoy. When I am around boxing it makes me miss it more. I try to only train three times a week now but it’s hard . . . very hard.

“And when people see me at the shows they assume I am coming back anyway, so it’s hard to walk away.

“I have had ground-breaking offers and everyone knows that I do not work for cheap pay.

“My eldest lad just did his first six-mile run with me and I am very proud of him because, before that, he couldn’t manage only two miles. So he is coming on well.”

Usyk and the 27-year-old Londoner Dubois managed to sell out the home of football, but even their two-bout rivalry would be dwarfed by the fantasy fight between Fury and 35-year-old AJ.

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Fury’s larger-than-life persona — be it hosting daily workouts on Instagram  during lockdown or starring in the WWE — has made him the sort of crossover star that boxing needs.

And he reckons there is still a desperate lack of superheroes left in the sport who can offer fight fans a 12-round escape from reality.

Fury explained: “It’s not just a problem in heavyweight boxing, it’s a problem for all of boxing.

“I don’t want to insult anyone but  boxing is entertainment and it is also showbusiness. People come home from working hard at their 9-5 job — which they don’t even like — and  they want to put their feet up on a Saturday.

“They want to  have a couple of beers, invite a few of their friends around and be entertained.

“But when you turn the TV on and see two boring characters who just stand there and don’t say s**t, they will think, ‘What am I watching?’

“If I went to an event and it was total s**t, I would never go back again or switch it on again.

“But  if something is good, I’ll book and go again. And it is the same in boxing.

Dream match imminent?

“There’s always a lack of charisma and characters. Every era has a couple of great characters and there are always a few great fighters who nobody remembers because they weren’t colourful enough characters.”

When the Fury and Joshua fight finally happens, Britain will stand still and everyone will pick a side.

The media events and face-to- face interviews will be worth the pay- per-view fee alone, even before a punch is thrown.

With the Saudis backing both men, it would generate hundreds of millions of pounds and would probably be a double header at Wembley and Riyadh.

And — following years of failed negotiations and rows over pulling power and value — Fury says they will be able to thrash out a fair deal.

He joked: “I would accept 90 per cent of the purse considering he’s coming back off a devastating knockout loss and I am coming off of two s**t losses!

Support from Paris

“But, honestly, the business side is irrelevant. If we do the fight it will be a level playing field of 50-50. I wouldn’t want to take advantage of him.”

And what about Fury’s long-suffering wife Paris, who tragically lost a baby boy six months into her pregnancy in the week building up to the first Usyk loss last year?

The Gypsy King revealed: “I have  spoken to Paris in depth about it and she has said that she will support me with whatever I want to do.

“But that might just be because she is sick of me and wants me out of the way!

“Or it’s because we have been the real Bonnie and Clyde since 2005  and she will support me with whatever I want to  do. She’s my ride or die.

“If we die, we die. And if we live, we live — that’s our sort of behaviour.”

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KANYE West has resorted to paying wife Bianca Censori to wear her head-turning outfits, a source close to the couple has told The U.S. Sun. 

Bianca, 30, is never shy and has continually shocked onlookers with her barely-there outfits.

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BUSINESS PROPOSITION

But when she stepped out in New York City at the weekend in a scarcely believable candy bra and thong set paired with silver stilettos, Bianca took her wild wardrobe to the next level.

An insider, however, has told The U.S. Sun said that the controversial rapper’s “obsession” with outfit ideas for his wife has forced him to fork out up to $400,000 to make it all happen. 

The sugary set ended up costing Kanye $100,000, per the source. 

The source claimed the idea was pitched earlier in the week and Bianca refused point-blank unless her husband paid up.

Ye, added the insider, is dressing her up in the most extravagant outfits to not only keep his “edgy persona” firmly in the public eye, but to make sure everyone thinks “she’s the sexiest woman alive.”

It’s not the first time Bianca’s body has doubled as a billboard.

Last week in Los Angeles, she strutted through the streets in a sheer nude bodysuit with no bra and furry white boots. 

The outfit left little to the imagination—and jaws on the floor.

“Bianca has figured out how to turn all this into her advantage,” the source told The U.S. Sun. “A lot of the outfits aren’t to her taste. But she tells him she will wear them – if she’s paid.”

PAY TO PLAY

Kanye was reportedly upset initially but is now happy to oblige.

He allegedly wanted to offer his wife of two years a yearly salary. 

But the Australian born beauty prefers to be paid on a “per look or event” basis.

“She’s essentially monetizing her image,” added the source who believes she has made almost $3 million since the arrangement started and was paid $120,000 to join her husband in a naked dress at the Grammys in February.

Bianca allegedly draws the line at anything political and some ideas have been turned down.

She doesn’t want to be tied to some of the distasteful social media posts which have effectively seen Kanye cancelled in most parts of the world.

There was an alleged attempt to wear something with a political message tied to his disgraced friend Sean “Diddy” Combs – but it was shut down immediately.

But the 30 year-old knows just how valuable she is to keeping him relevant and in the spotlight. 

“She knows she’s essential to his image,” the source continued. “She wants her slice of the cake. She’s being smart about it.”

The U.S. Sun revealed in April that Bianca was being approached by numerous fashion houses to work in ambassadorial roles, only for the advances to be knocked back by Kanye. 

And we also disclosed earlier this month that she officially launched her first U.S. company, Bianca Censori Inc.

The paperwork was filed in California, but Bianca registered her full name as a business entity in her hometown of Alphington, one of Melbourne’s wealthiest suburbs.

“She knows exactly what she’s doing,” a second insider says. “She’s turning every outfit into a paycheck. Kanye’s obsessed with styling her, but she’s the one calling the shots. 

“Bianca is a celebrity in her own right now. The truth is he needs her. Without her bold looks and presence, people wouldn’t pay nearly as much attention to him. 

“She is in control and making serious money doing it.”

The U.S. Sun contacted a representative for Kanye and Bianca.

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GRADUATES are facing the toughest jobs market in eight years but some industries are bucking the trend and paying big.

New data from the Indeed Hiring Lab reveals graduate job ads are down 12% compared to last year and even worse than during the pandemic.

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In fact, grad roles are now at their lowest point since at least 2018, as employers hold onto staff and cut back on new hires.

But it’s not all doom and gloom. Indeed’s mid-year labour market update shows there are sectors hiring and they’re paying some seriously high wages, with top jobs offering up to £200,000 a year.

Expert Jack Kennedy, senior economist at Indeed, said: “The UK labour market started 2025 with serious headwinds but rather than crash, it’s seen a gradual softening.

“While hiring appetite is weak, job losses have remained modest. The big challenge now is for new entrants like graduates, who are finding it tough to get a foot in the door.

“But sectors like education and real estate are still hiring in big numbers and roles offering flexibility, like hybrid or remote jobs, are holding up too.”

Here, we reveal the fastest-growing job sectors in the UK right now and the top salaries workers could earn.

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Education & instruction – up 49%

The education sector has seen the biggest increase in job postings, with demand up by 49% compared to pre-pandemic levels. Top earners in this field can make up to £77,250.

This surge is largely due to a national shortage of teachers, particularly in subjects like science, maths and special education.

With government initiatives encouraging more people to enter teaching, there are more opportunities than ever, not just for qualified teachers but also for teaching assistants and support staff.

Entry-level roles such as teaching assistants, cover supervisors, and graduate trainee teachers are also in high demand,

Social science – up 48%

Closely following education, social science roles have grown by 48%. The top 1% of salaries reach £82,500, with many positions available in areas like policy research, community development, psychology, and criminology.

Graduates with degrees in sociology, psychology, and public policy are finding more roles in local government, charities and think tanks.

Real estate – up 45%

The real estate sector has posted a 45% rise in job listings. It’s a lucrative industry too, with top earners bringing in £109,513.

The UK property market remains resilient, with growth in both commercial and residential lettings.

Many graduates can break into the industry through roles like lettings negotiators, property administrators, and junior estate agents, where commissions can quickly boost take-home pay.

Legal – up 27%

Legal roles have seen a 27% increase in demand, with the best-paid positions offering up to £96,348.

This growth is being driven by a backlog of court cases and rising demand for legal advice in areas such as employment, family law, and corporate compliance.

Law graduates, paralegals and legal support staff are in demand across both private firms and public sector bodies.

The legal sector has also seen growth in remote roles, making it more accessible for early-career professionals.

Mechanical engineering – up 18%

Mechanical engineering continues to be a growth area, with a hiring increase of 18%. Top salaries in this field can reach £84,775.

As the UK focuses more on infrastructure, robotics, and renewable energy projects, mechanical engineers are needed in sectors ranging from automotive to aerospace and manufacturing.

Those at the start of their careers might look at field service technician roles, control panel engineering, or graduate engineer positions, especially as the UK invests in EV infrastructure and smart grids.

Insurance – up 16%

Insurance roles have grown by 16%, with elite earners making around £106,125. The industry is modernising rapidly, with tech and data transforming how insurers assess risk and handle claims.

There’s strong demand for underwriters, analysts, and customer service professionals.

In particular, graduates with business, finance or maths degrees are in high demand in this sector, which offers clear career progression and high long-term earning potential.

And while that figure might be reserved for senior underwriters and actuaries, graduates can start out as claims handlers, underwriting assistants, or admin support staff, with many firms offering structured progression and paid qualifications.

Electrical engineering – up 16%

Also seeing a 16% growth in hiring, electrical engineering is a thriving sector thanks to the UK’s transition to smart technologies and renewable energy.

The best-paid roles can command salaries of £79,832. This field is vital to the roll-out of electric vehicle infrastructure, energy storage systems and smart homes.

Engineers with experience in circuit design, automation or grid systems are particularly sought after, making it a smart career move for STEM graduates.

Dental – up 14%

The dental profession has surged by 14%, and it tops the salary chart with the highest pay of any occupation listed: £200,726 for the top 1%.

Both NHS and private practices are struggling to recruit and retain dentists, dental nurses and hygienists due to a backlog of patients and a shortage of qualified staff.

This shortage has turned dentistry into one of the most lucrative and in-demand fields in the country right now.

There are also entry-level routes such as dental nurse apprenticeships, receptionist roles, and dental technician traineeships, especially in larger NHS or private clinics.

Physicians & surgeons – up 13%

Medical professionals are also in high demand, with physician and surgeon roles up 13% compared to pre-pandemic levels.

These roles offer some of the highest salaries, with top professionals earning up to £175,181.

This field remains highly competitive and requires years of training, but the financial and societal rewards are significant.

Installation & maintenance – up 13%

Installation and maintenance roles are booming, with postings up 13% and top salaries reaching £191,100.

This includes jobs in facilities management, HVAC systems, smart home installation, and more. As buildings become more complex and technology-driven, skilled tradespeople are crucial.

Production & manufacturing – up 12%

The production and manufacturing sector has grown by 12%, although it offers lower top salaries, maxing out at £56,965.

Still, it remains an essential part of the UK economy, especially with the rise of local manufacturing and automation.

There are growing opportunities in logistics, factory management and machine operation.

Cleaning & sanitation – up 10%

Although it may not be the highest paying sector, with top salaries around £31,607, cleaning and sanitation have seen a 10% rise in job postings.

Hygiene has become a permanent priority in the post-Covid world, driving consistent demand across hospitals, offices, schools and transportation.

These roles are often stable and provide entry-level access to the workforce.

Loading & stocking – up 7%

Loading and stocking jobs have increased by 7%, with top salaries reaching £35,604.

Warehouses and logistics centres are scaling up operations, especially with the continued growth in online shopping.

These roles are essential for ensuring supply chains run smoothly and are often available with minimal qualifications.

Construction – up 5%

Construction hiring is up 5%, and top earners can make around £54,508.

While this is a smaller increase than in other sectors, the construction industry remains key to the UK’s infrastructure goals, including new housing and public transport projects.

Tradespeople, site managers and qualified builders remain in steady demand.

Industrial engineering – Up 1%

Industrial engineering has only seen a 1% increase in job postings but still boasts high potential salaries, with the top 1% earning £152,152.

This field involves optimising systems and processes in industries like manufacturing, logistics and energy. It’s a niche but highly specialised career path that tends to reward experience and technical expertise significantly.

Where the jobs are drying up

Not every sector is faring as well. Graduate jobs in media, marketing, and nursing are way down, with job ads in those fields dropping as much as 66% since before Covid hit.

The fall in nursing roles is particularly stark, which is likely a result of tough working conditions and recruitment struggles within the NHS.

Likewise, industries with strong remote-working potential like media and marketing have seen some of the sharpest declines.

Across the UK, there were 818,000 job vacancies between September and November 2024, but fewer of those are entry-level.

The ratio of unemployed people to vacancies has more than doubled in the last two years,  from 1 in 2022 to 2.2 per vacancy as of April 2025.

London and the South East have seen the biggest drops, with job ads down 29% and 32% from pre-pandemic levels.

With jobs harder to find, some are questioning whether university is still worth it.

Going to uni now costs an eye-watering £68,000, and the average grad in England leaves with £43,700 of debt.

Many students will be paying their loans back for up to 40 years under the new Plan 5 and Plan 2 schemes.

And while some degrees can lead to six-figure careers, others lead to average pay of just £19,000 – meaning graduates may struggle to get on the property ladder or start a family.

However, you don’t always need a degree to land a top-paying job.

Recent research by Adzuna found that some of the highest-paying roles in 2025, including air traffic controllers, train drivers and project managers  can pay over £77,000 a year without a degree.

And with sectors like AI, trades, and real estate booming, there’s plenty of opportunity for career changers or school leavers to cash in.

JUST 18 months ago she was flashing her diamond engagement ring on a sun-soaked holiday in Mauritius, toasting a future with the man she called her ‘King’.

But today Lioness Millie Bright is sporting a very different ring on her finger, with her life having seemingly been upended in the space of a week.

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It began with her shock withdrawal from the Euro 2025 squad due to not being able to “give 100 per cent mentally or physically” – a decision she admitted was “one of the hardest I’ve ever had to make”.

Physically, defender Millie is recovering from knee surgery which saw her miss a date with Prince William yesterday to collect her OBE from Windsor Castle.

On a personal level, this week it emerged she’s split from husband-to-be Levi Crew and fallen for married personal trainer and dad-of-seven, Dave Zetolofsky, 39.

She’s also been spotted with a new diamond ring on her little finger – though there’s no suggestion it’s an engagement ring. 

Meanwhile all mentions of Levi have been swiftly deleted from Chelsea captain Millie’s social media accounts, including that Christmas Day engagement post.

But people who know Millie, 31, are not remotely surprised by this single-minded determination to do what’s right for her. 

“Millie is not the type of woman to be troubled by self doubt or regret,” said a source, adding that she makes tough decisions, and sticks to them.

An onlooker said: “Millie’s had a chaotic few weeks with news of her split and pulling out of the England squad. But she’s as tough in real life as she is on the pitch.”

It’s arguably this ruthless, resilient mentality that has got Millie so far in life – going from earning £25 a week in a Yorkshire pit village to a historic victory in the 2022 Euros, leading the women’s national team to the 2023 World Cup final, winning 19 trophies with Chelsea and living in a Surrey mansion worthy of glossy magazine spreads.

Up until recently she shared this immaculate home with Levi, whom she was so devoted to that she proudly displayed a tattoo of his eye on her left arm, along with a tiger because “he gave her core strength through thick and thin”.

She raved about her “perfect kitchen” after it was fitted by high end designers Howdens to include a bespoke pet space under the breakfast bar for her beloved French bulldogs Zeus and Hera, named after Greek gods.

And the garden boasts an Explore ice bath which she uses for her post game ritual.

Millie is thought to have met heavily inked former pro kickboxer and martial arts enthusiast Dave in February.

She joined 21st Century Combat, the gym he co-owns with his wife Katie close to her Surrey mansion, and signed up to his gruelling exercise classes.

There is no suggestion that Millie or Dave cheated on their partners.

Eyes on the prize

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From an early age, Millie always had her eyes firmly fixed on the prize. 

Growing up among the Derbyshire collieries, little Millie’s childhood was quite idyllic. 

She first sat on a horse when she was one, and was riding by the age of three – insisting that horses were her “life rather than a hobby”.

Determined and dedicated, Millie would rise early and be out working in her family’s stable yard by 6am most mornings before school, rain or shine.

She competed every weekend, and the owl Millie has tattooed on her arm is a likeness of the one that flew back to her parents barn every year. 

But suddenly, at the age of nine, she decided to sacrifice it all after stumbling across football by accident.

Millie’s had a chaotic few weeks with news of her split and pulling out of the England squad. But she’s as tough in real life as she is on the pitch

Source

Bored while watching a friend train one morning at her local club, Killamarsh Dynamos, she decided to join in the session.

That was the moment everything changed, and from then on Millie’s life revolved around the Dynamos. 

Millie was such a key player that the club would later name their pitches after her.

Inevitably she outgrew the Dynamos and a few years later – dressed as one of the mustachioed runners from the 118 118 directory enquiries service for a charity run – she seized the opportunity to introduce herself to Paul Green, then manager of Doncaster Belles. 

He recalled that her handshake was so strong that day it took him aback.

Unable to refuse her, her contract was quickly a done deal.

‘Diamond in the rough’

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Another former Doncaster manager, John Buckley, remembers Millie as a diamond in the rough.

“From the minute she came in she was totally involved, a cracking girl,” he said.

Back then women’s football was not the big business it is today, and her wages were just £25 a week. 

Undeterred, Millie juggled two part time jobs – working as a fitness instructor and a horse groom at Esberger’s Yard in Todwick – to supplement her meagre income. 

In 2019 she recalled in an interview with the BBC how an ankle injury at that time not only robbed her of her earnings from football, but left her claiming benefits because she could not work her two other jobs either. 

From the minute she came in she was totally involved, a cracking girl

John BuckleyDoncaster manager

Ever supportive, her parents Nicola and Steve forked out for private surgery and the club paid for her rehabilitation.

“She was always so driven and eventually, she knew what she wanted to do – which was to play professional football,” said Sheila Edmunds, the president of the Doncaster Rovers Belles.

A family friend added: “It was always blood, sweat and tears with Millie, she would play until her entire body hurt.”

As her football career grew more demanding in her teens, Millie was forced to make another tough choice.

She had to abandon the stables for good – and now Millie is barred from horse riding at all by her insurers.

After that of course Millie soared to greater heights and spells in midfield meant she was a direct opponent of England legend Jill Scott, then at Everton. 

In one press conference Scott said: “The girl I played against tonight, that young girl – she’s the most aggressive player I’ve ever played against.” 

Millie’s mum and dad were in the stands at every game, along with her no-nonsense grandparents Margaret and Arthur.

Arthur Bramall, a tough former coal miner who spent his career at the Rossington colliery in Doncaster, is the person Millie relies on the most for honest feedback about her performance on the pitch.

Bitter blow

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Her decision to withdraw from the Euro 2025 squad as they began preparations for the tournament in Switzerland next month was a bitter blow for fans.

Millie admitted: “The demands of it are incredibly high and I would see it as a little bit selfish to take up an opportunity in a position from somebody else when I’m not 100 per cent there.

“It wasn’t an easy decision. I gave it a lot of thought. 

“But ultimately, I thought this was the best decision for the team, but also for myself and using this summer to really just zone into mentally, physically, getting myself back in tip-top condition and just happy again, all round, just feeling like myself. It’s obviously hard.”

Fans have rallied to support Millie on social media, as have her teammates, with Arsenal striker Chloe Kelly writing: “Proud of you always”.

Aston Villa‘s Rachel Daly posted: “Couldn’t be more proud. With you through everything my girl,” and a message on the official Lionesses account read: “We’re all with you, Millie.”

England manager Sarina Wiegman said: “She has to take care of herself. We will stay in contact and I hope she feels better soon.”

While she’ll no doubt find it difficult watching her team play on without her, Millie’s new love certainly provides a big shoulder to cry on.

JUNE is a popular time for people to move home, hopeful of being settled before the new school term.

But making sure you get the most out of a move can be stressful.

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However, property expert Liv Conlon – who stages homes for a living – has shared her essential 10 tips for boosting value.

And some cost just pennies but can had hundreds to the asking price.

Liv, 26, is the CEO of multi-award-winning ThePropertyStagers.co.uk, which furnishes more than 400 homes a year, as well as a StagerBoss – a coaching business teaching other women how to do the same.

The Scots mum, who was brought up in Glasgow and now lives in Marbella with son Cash and mum Ali, says: “From posh pillows to hotel-style bedding, the right styling can make buyers fall in love and nudge them above the asking price.

“So before you stick up the For Sale sign, check out these smart, simple ways to get buyers battling to pay more than the asking price.”

FIRST IMPRESSIONS

A buyer decides in 10 seconds whether they are going to buy your home or not – so your entrance and hallway need to make a good first impression.

Make it warm and welcoming. Buy a new door mat that’s only used for viewings, with no dirty shoe marks, and place two identical plants at either side of the door – which is either clean, new or given a lick of paint. Opt for colours such as black or navy blue so it looks ‘classy’, rather than something more ‘out there’.

Clear away the clutter, and lose the smelly shoes and dumped coats.

LIVING ROOM VISION

The living room is the heart of the home – and buyers know it. It’s where they picture relaxing with a glass of wine, watching TV, or hosting friends.

Get this room wrong and you risk turning off even the most interested buyer. Make it feel spacious but not sterile, styled but still homely.

Pull sofas away from the walls to create cosy conversation zones, and use a large rug to anchor the space – this helps define it and adds warmth.

Then ditch harsh overhead lights and go for soft lamps, layered lighting and oversized accessories to give a sense of luxury. Use neutral tones for your sofa and walls, then add depth with textured throws, scatter cushions and artwork.

GO BIG

Tiny trinkets and dinky lamps really don’t cut it when you’re trying to wow a buyer. One of the biggest styling mistakes sellers make is going too small with their accessories – it makes your home look underwhelming.

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If you want to create that lux, showhome feel, size matters. Think
big and bold. Oversized lamps on side tables make a dramatic statement, especially when paired with plush sofas or layered cushions.

Chunky candlesticks, large framed art or statement vases add instant impact – and make the space feel styled, not stuffed.

DON’T LOO-SE OUT

Bathrooms are an important room but are often forgotten about when it comes to staging. The key to success with styling this room is to compliment not clutter.

You can do this by adding simple styling accessories, layers and textures. Consider pops of colour in your accessories, such as a soap dispenser or a toothbrush holder, which you can pick up for as little as £3 in places like Home Bargains. This draws the eye and helps your images jump off the page.

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Add textures with towels and bath mats, but also through the type of glass or ceramic in your accessories. Small touches can have a big impact.

RIGHT RUG

Rugs are the unsung heroes of home staging – they define spaces, add texture and instantly warm up any room. In large, open-plan layouts, rugs create natural boundaries between living,
dining and kitchen zones, making the space feel organised and inviting.

Don’t overlook the ‘forgotten’ spaces – utility rooms, hallways or entryways can be transformed with a well-chosen rug to feel cosy and purposeful.

Rugs can tie together the design elements, especially through colour and texture, in a space while providing a cosy and inviting atmosphere.

They can also significantly reduce noise levels by absorbing sound – a quieter home is always more appealing to buyers.

ALL WHITE

Five-star hotels use crisp, white bedding for a reason, as it exudes luxury and cleanliness, and it immediately puts a viewer at ease.

Patterned or busy linens can feel cluttered and overly personal, turning off potential buyers. Investing in high-quality, bright white sheets creates a serene, spa-like oasis that invites buyers to imagine themselves unwinding there.

The clean, neutral backdrop also lets you introduce pops of colour and texture with cushions and throws – easy updates that make the room feel stylish without overwhelming the senses.

GET DRESSED

Layering is the secret to making your home feel styled, warm and high-end – without overdoing it.

In the bedroom, start with white sheets, then double up on duvets: one laid flat, the second folded neatly at the end for a boutique hotel look. Use feather insert cushions -not flat polyfills – and build texture with velvet throws, faux fur or quilted finishes.

In the living room, mix cushion sizes and textures on your sofa – linen, boucle, chunky knit – to add depth. Coffee tables and
sideboards should be styled too: think a stack of hardback books, a sculptural candle and one standout vase. Keep it intentional, not cluttered.

STAR OF THE SHOW

Not much beats getting ready at a dressing table. The feeling of space and time – rather than catching a quick glimpse in the closet mirror before rushing out the front door.

Create that same feeling in your bedroom by setting up a designated space in your bedroom to put on make-up and style your hair.

This can be a dual purpose area that could also double up as a work from home space too. To add real luxury, add a table standing mirror, and opt for a mirrored dressing table if your budget allows.

CLEAR OFF

Nothing puts buyers off faster than clutter. It makes rooms feel smaller and chaotic. When people view your home, they’re not just looking at the space – they’re imagining their life in it.

That’s hard to do if every surface is piled high with post, toys or toiletries. Start by stripping back.

Clear kitchen worktops, bedside tables and bathroom counters. Invest in clever storage: ottomans with lift-up lids, under-bed boxes and baskets for toys or blankets.

Hide away anything personal or bulky. Less stuff equals more space.

MIRROR IMAGE

Create symmetry in your rooms with matching bedside tables on either side of the bed. Not only does this add practicality and storage, but it instantly makes the room feel more polished.

Then, top each table with oversized, identical lamps – these create drama and a high-end vibe without breaking the bank.

Symmetry tricks the eye into seeing order and elegance, making your
bedroom feel like a five-star retreat buyers won’t forget.

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IF awards were given out for most toxic break-up in Hollywood, Alice Evans and Ioan Gruffudd would sweep the board.

Four years after the couple’s marriage ended, their bitter feud continues to overshadow anything either party has ever delivered on the big screen.

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And the end credits are still some way off from rolling, especially when Alice is the leading lady. 

In recent weeks, the actress’s behaviour has become increasingly erratic, from declaring herself homeless to begging her Instagram followers for a place to stay.

Her antics have left fans understandably concerned for her well-being, but there are also suspicions that her brutal honesty is also part of a ‘game plan’ – one she secretly hopes may spark a career renaissance.

An insider told The Sun: “Alice is aware her car crash relationship is the only thing keeping her relevant right now.

“The acting jobs have dried up, and even she admits she’s currently unhireable.

“So documenting both her innermost feelings and stark truths of her desperate situation on social media maintains a profile, and therefore could lead to other opportunities away from acting but still within the industry, like her own reality show.”

The insider added: “Alice knows what she’s doing and will continue airing her dirty laundry in public. She has nothing to lose.”

While Alice, 56, continues to offload on social media, her Fantastic Four actor ex Ioan, 51, is quietly getting on with his life. 

He’s recently remarried to Australian actress Bianca Wallace, who’s felt the wrath of Alice’s sharp tongue, which led to Ioan filing a request for a restraining order against her.

And his most recent movie, Bad Boys: Ride Or Die, banked an impressive $403million worldwide.

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He’s still battling Alice for spousal support and custody and financial support for their two daughters, Ella, 15, and Elsie, 11, but is doing all of his talking via lawyers – unlike his ex, whom he met on the set of the 2000 movie 102 Dalmatians.

Indeed, Alice is updating fans with every cough and spit of the fallout from the pair’s divorce, which she claims has left her financially ruined.

In February, Alice told her 95,000 Instagram followers she, her two daughters, plus their dog Emma were on the verge of being evicted from their home in Los Angeles.

She said it was due to being unable to pay her rent, all while Ioan, who says his ex-wife’s poverty claims are “exaggerated”, was living in comfort in a $5,500 (£4,000) a month apartment with a home gym.

Alice knows what she’s doing and will continue airing her dirty laundry in public. She has nothing to lose

Insider

She claimed there was “no way of renting even the cheapest room anywhere in the city” due to January’s wildfires, which has decimated the rental market. 

Alice wrote: “Four years of hell. And now the girls and I are going to be homeless. Somebody please help. I think I have reached rock bottom.

“In 16 days, we have nowhere to go. Does anybody have a spare room? I’m so sorry for this. So embarrassed.”

In the comments section of the post, Alice replied to many fans’ offers of help, once again opting for stark honesty surrounding her situation.

She revealed that “both sets of grandparents estranged themselves from my girls” when quizzed why her family aren’t supporting her.

Four years of hell. And now the girls and I are going to be homeless. Somebody please help. I think I have reached rock bottom

Alice Evans

She explained: “It breaks my heart. It would be perfectly possible to take sides against me whilst retaining a relationship with my kids.

“They both have their own phones that I have vowed to never touch. Nothing is stopping them from communicating.

“I think it’s a terrible mistake. And punishing children for something they believe their mother has done. Not fair at all.”

She also responded to fans’ offers of rooms to inhabit in countries including Ireland and Mexico, saying she can’t leave LA “without authorisation”, but would have “loved” to take up their kind gestures.

Desperation

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Such was her desperation, she repurposed her GoFundMe page – originally set up in 2022 to help pay for her divorce  – to seek funds for a new home, and she’s now just over $6,500 (£5,000) from reaching her target of $25,000 (£18,000).

Thanking donors this week, some of whom shelled out $2,500 anonymously, she wrote: “Just wanted to tell everybody that me and the girls and Emma are safe with a roof over our heads!

“It’s been a whirlwind, but we made it through the last three days and managed to save all our belongings too! 

“We could never, ever have done this without the incredible love and kindness from all of you. Honestly, I was at my wits’ end and you saved me. 

“Thank you from the bottom of my heart. I will keep you posted. Love you so much.’

Confessing she felt shame in turning to the public for help, she previously wrote: “I’m so embarrassed about this. If you’re here, you know my story. 

Alice is aware her car crash relationship is the only thing keeping her relevant right now

Insider

“You know how much I struggle to keep my two girls healthy and happy and a roof over their heads. 

“You know what I’ve been through. It never ends. I’m just getting squeezed in every which way and smeared in the media so that nobody even wants to employ me.”

Ioan agreed to pay Alice $3,000 (£2,200) per month in child support and $1,500 (£1,100) a month in spousal support in September last year. 

However, Alice has claimed the $4,500 (£3,300) fee was not sufficient to live in LA, and that money raised from the sale of their old marital home has slowly dwindled away, citing legal fees.

In March, the Vampire Diaries star slammed Ioan in a court filing for saying he “does not really believe” she was facing eviction and that she secretly had the money to pay for it, saying it was an effort “to make him look bad.”

Dark turn

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Last month, the rift took another dark twist when Ioan claimed he saw Alice try to give their children cocaine after leaving the door of their family home unlocked so a drug dealer could enter.

The bombshell revelation came in the Welshman’s latest court bid to extend the aforementioned restraining order against him and his new wife, Bianca.

Alice and Ioan married seven years after co-starring in the Disney sequel, tying the knot in Mexico in 2007 during an intimate service attended by close friends and family who had “travelled from all over the world for it”.

They welcomed their first daughter Ella in 2009 before Elsie arrived four years later.

But in January 2021, the pair announced their separation, and it was New Jersey-born Alice, who was brought up in the UK, who revealed the news in a typically blunt style, kick-starting their public feud.

She wrote: “Sad news. My beloved husband/soulmate of 20 years, Ioan Gruffudd, has announced he is to leave his family, starting next week. 

“Me and our young daughters are very confused and sad. We haven’t been given a reason except that he ‘no longer loves me’. I’m so sorry.”

But the rift turned really ugly when Ioan went public with new love and A Ray of Sunshine co-star Bianca, 32, nine months later, sharing a snap of the pair on Instagram alongside the caption: “Thank you for making me smile again.”

Previously, Ioan requested a restraining order against Alice in February 2022 after accusing her of harassment, making up “false stories about him”, and sending his mother “threatening emails.”

The actor’s daughter, Ella, then filed a domestic violence restraining order against him in June 2023 following an incident at his Los Angeles home, which was later rejected.

Two months later, Ioan accused Alice of keeping their children from him and had not seen them in three months, which his ex-wife denied.

She said he was to blame, claiming the actor had not bothered making contact with their daughters for 11 weeks.

Over the last two years, Alice’s complaints have centred around her financial struggles in the wake of their split.

She has said she’s relying on “food stamps”, while Ioan continues his “lavish lifestyle”, buying Rolex watches for his new partner, and is now reportedly considering working at Starbucks.

There have been worse angles for a reality show.

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DEAR DEIDRE: IF my best pal finds out that I’m having an affair with his mum, it will ruin our friendship and tear his family apart.

I’m 20, the same age as my mate. He has two siblings, aged 17 and 15.

I’ve known his mum, who is 49, since I was a kid. She used to pick me up from school sometimes when my mum was working late.

She was our biggest supporter when we played football for our local team, always ready with encouragement and snacks.

When we were in our early teens, her husband cheated on her.

My mate told me how she didn’t cope well, but within the year she’d moved on with another guy, who she was with for three years.

But that relationship also ended when he moved abroad for work.

Soon after, I bumped into her in a new cafe in town.

I helped her carry her shopping home, chatting all the way.

When we got there, she asked me to do a little DIY job while I was there.

My mate is away at training college so isn’t around to help her.

She also asked me if I could do a few other repairs for her and I agreed to do them.

The next time I went round, though, we began flirting.

Before I knew it, we were kissing and cuddling. We went to her bedroom — she led me there by the hand.

We ended up having the most awesome sex. Afterwards, she said it was a one-off not to be repeated.

However, we have had sex many times since then.

She is really worried that my mate will find out, but we are very careful — and so far our secret is safe.

I love her, but she says I need to find a woman my own age. I worry that someone will get hurt and it’s likely to be me.

DEIDRE SAYS: This relationship won’t ever work. She’s running a home with no partner to give her support, but she should know better than to seduce her son’s friend.

Your mate would be devastated if he knew what his mother is doing, and you stand to lose his friendship if he ever finds out.

You don’t have to give in to temptation. Don’t go round to her house again.

Get out with friends your own age and give yourself the chance of a more equal relationship.

You’ve had a lucky escape and got away with it.

Put it down to experience and get on with enjoying your life.

I STILL FEEL ANGER OVER CHEATING EX

DEAR DEIDRE: I CANNOT stop feeling angry with my ex-wife – who I broke up with after coming home early one day and seeing her in bed with another guy.

I am 36. I thought we had a great relationship, but clearly I was wrong.

We had been married for five years and were talking about starting a family.

But she began going out regularly, getting drunk and not coming home until the early hours.

After I caught her cheating, we divorced. She has remarried and has a baby. I have moved on, too, and am now with a wonderful woman.

Our mutual friends have accepted my ex’s new husband, yet they don’t seem to want to know my partner, who has done nothing wrong. It feels like I am being punished for her affair when I am completely innocent.

My ex’s life seems to be going so smoothly. She hasn’t suffered in the way I did and I sometimes wish she had. Why can’t I just move on?

DEIDRE SAYS: The fact you are still hurt and angry over the loss of your marriage is understandable. You were betrayed in the worst way possible.

Counselling could help you to find peace and contentment with your new partner and leave the past behind. My support pack, How Counselling Helps, explains more.

Unfortunately, many people feel pressured to choose sides when a couple divorce.

Building up new friendships will help shift your focus from this pain.

SILLY GAME HAS RUINED SEX LIFE

DEAR DEIDRE: A DRUNKEN game of truth or dare went disastrously wrong when I admitted to my husband that my ex had a bigger penis than him.

I bitterly regret blurting this out and, since then, our once regular, amazing sex life has virtually died out completely.

I am 33 and my husband is 35. We have been married for eight years.

He was so hurt and admitted that something inside him just switched off and destroyed his sex drive.

Apart from the lack of sex, we have a wonderful relationship.

We are very tactile and always have lots of kisses and cuddles.

He is my best friend and always calls me every day when he is at work to say that he loves me. I know that I have let him down terribly.

Since that night, sex has dwindled to a couple of times a year at best.

And it’s always me who initiates it when my husband has had a few drinks. He admits he probably needs help, but he never does anything about it.

It is so frustrating. I feel like I am being punished even though I have apologised for my mistake many times.

I am missing the sensual closeness and intimacy of sex. My friends all say we are lucky to be so in love and happy. If they knew the truth, they would be shocked.

DEIDRE SAYS: If your husband already had insecure feelings about his size, then your confession would intensify that.

You have apologised and I assume that you have never complained about your sex life before this.

Reassure your husband that being a great lover is about skill, not penis size, and you are more than happy.

Tell him how much you miss being intimate and want to get your sex life back to normal. My support pack on Penis Size will reassure him.

Watch what you drink in future, to avoid being insensitive.

AS Andrew Drury made his way through a Syrian camp looking for notorious ISIS bride Shamima Begum, his mind began to race.

Although the intrepid filmmaker had been in far more perilous situations – his nerves started to get the better of him.

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But when he was introduced to Begum – who left the UK aged 15 to join ISIS a decade ago in 2015 – he was taken aback.

“She was very shaky, very nervous, very shut, emotional, tearful,” Andrew told The Sun.

Father-of-four Andrew met Begum, who grew up in East London, for the first of six times at the Al-Roj camp in Syria in June 2021 while filming for a documentary, Danger Zone.

He initially felt sorry for Begum, then 21, and became a close confidant of the Jihadi bride – even securing a Bafta-nominated live interview with her for Good Morning Britain.

In less than two years his view of Begum – accused of serving in the feared IS “morality police” and helping make suicide vests – completely changed, however.

He saw a colder side when she talked about how the death of her three children no longer upset her and even expressed support of Manchester Arena bomber Salman Abedi.

Extreme adventurer Andrew, who has made treacherous journeys to North Korea and Iraq, said at first Begum was a “thin, ill-looking, sad character” who was “very apologetic”.

“We took a long walk around the camp, She started to relax, and she said she used to take this regular walk right around the perimeter of the camp to clear her head,” he said.

“After the interview finished, we walked back to the room. Normally she’d go off to a tent, but she wanted to come back to the room to get a cold drink.

“Then I didn’t want to insult her at that point, I wanted to say goodbye – I thought I’d never see her again.

“I said, ‘Can I shake your hand?’ and she asked for a hug.

“So she gave me a hug and started to cry.”

Andrew, from Surrey, said he felt they had formed a connection and believed she regretted turning her back on Western society to join the murderous death cult.

“At that point I kind of believed that she was sincere,” he said.

I actually don’t think the death of her children actually bothered her in the slightest. She was not at all affected by it

Andrew Drury

“I kind of felt sorry for her. I thought at that point she’d been radicalised online, sent out as a prescribed bridge to somebody.

“She said she’d made a real bad mistake and really regretted what she’d done.

“She owned up to being this person that everybody hates in the UK.

“And I felt sorry for her, I’ve got young daughters, not a lot of difference in age, so I thought people do make mistakes, and I should give her a chance.”

Andrew – whose book Trip Hazard details his experience in dangerous areas – returned to the camp months later after GMB asked for his help to get an interview with Begum.

The author, who has exchanged hundreds of messages with Begum, said he noticed a “subtle change” in the former Brit.

Begum, who was stripped of her British citizenship in 2019, appeared to have undergone a more “Western” makeover – ditching her hijab and abaya.

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“She had changed as a character,” Andrew said.

“She was more short. She wasn’t this nervous-cry sort of character.

“She looked assured, and she didn’t seem such a waif character, and she seemed to be in control of herself and her emotions.”

Andrew told how Begum spent the night before the live interview “rehearsing” with three of her friends In the camp, which is controlled by armed guards.

He added: “Her friends said they’d had their music playing and they were tutoring Shamima what to say.

“They seemed pretty together about what she should say, and they were schooling her.”

Begum married an IS fighter soon after arriving in Syria and went on to have three children, none of whom survived.

Andrew – who said he had formed a “bond” with Begum – told how after the interview, Shamima opened her purse and showed him photos of her children.

The tragic loss of his own brother Robert as a child made him sympathise with Shamima’s plight.

“One of them was a scene where the child must have been eight, nine months old, had chocolate around his face,” he recalled.

“I said, ‘What’s that?’ and she said, ‘Oh we used to like baking cakes’.

“And it actually makes me quite sad. It was really quite sad knowing the child had died.

“She made it sound like an honour that she had shared these pictures with me, which I guess it probably was, because she hadn’t shared them before she said.”

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But it was Begum’s attitude after Andrew returned to the UK that shocked him – and began to shatter their relationship.

“I said to her, ‘Those pictures you showed me really upset me, I hope you’re okay’,” he said.

“She messaged back and said, ‘Oh, they don’t bother me anymore. That doesn’t make me sad’.

“I thought, was that because she’s been traumatised so badly?

“But I think she is that hard. I think she’s calculated.

“I actually don’t think the death of her children actually bothered her in the slightest. She was not at all affected by it.”

After meeting Andrew a couple of times, Begum started asking him to bring stuff into the camp for her – including clothes.

The dad said he felt “at a crossroads” about whether to take what she wanted.

“I felt bad and guilty that I’d be taking somebody that carried out what could have been some atrocities, clothes,” he said.

“But then, probably on the soft side of me, and the fact is, she was a young girl, so I was playing with these emotions, but I took her the clothes from Primark.

“We had a bundle of stuff, we took some toys for the children because it’s not their fault.”

But then Begum’s requests started turning into demands, Andrew said.

“The messages continued,” he added.

Camps breeding next ISIS generation

Exclusive by Henry Holloway, Deputy Foreign Editor and Alan Duncan

A CHILD no older than eight draws his hand across his neck in a chilling throat-slitting gesture – the message is clear, “You are not welcome here”.

Other kids hurl stones, shout and scream – while one exasperated camp official shows us CCTV of two youngsters hurling a firebomb.

Welcome to camps al-Hol and al-Roj in northern Syria – the fates of which remain uncertain after the fall of tyrant Bashar al-Assad.

It is warned these stark detention centres are now the breeding ground for the next generation of the bloodthirsty cult.

And much of this new wave of radicalisation is feared to be coming from the mothers inside the camps.

Senior camp official Rashid Omer said: “The reality is – they are not changing. This is not a normal camp – this a bomb.”

He went on: “They are saying it was ISIS who ‘liberated’ Damascus – and soon they will be coming here.”

“And then they want to spread to Europe, to Africa, and then to everywhere.”

The two sprawling sites hold a total of nearly 60,000 including ISIS fighters, families and children.

At least 6,000 Westerners are still held among them – including infamous jihadi bride Shamima Begum, the 25-year-old from London.

READ MORE HERE

“This time they became slightly more angry, slightly more direct.”

Before he planned to return to Syria again, Begum told him she wanted two books – Guantanamo Bay Diaries and Sea Prayer – which is inspired by the Syrian refugee crisis.

Andrew said she was also being schooled by her lawyer about her media presence.

He added: “What she declared by then is that she was hostage in a prison camp – where they were legally held.

“That’s how she started to see herself. All apologies had gone.

“She’d done a documentary with the BBC and was on the front of The Times magazine.

“She’d become a celebrity and was loving all the attention. She’d read all the newspaper articles.”

Andrew – who returned to the camp with a friend and no crew – took some clothes for Begum with him.

I could see things in her I didn’t like. I didn’t trust her. Her behaviour was poor. She was angry and aggressive

Andrew Drury

But it was his decision not to take the books she had demanded that revealed her true colours.

“I did go back again, but my feelings were already changing towards her,” Andrew said.

“It was a little boy’s birthday, and I felt so sorry for him.

“He wanted a Superman outfit, so I would have gone just for that, because I spend a lot of time in refugee camps. It’s not fair for these kids.

“I didn’t take the books Shamima wanted because I didn’t want to. I didn’t want her to have that opportunity to what I saw as studying how to be a victim.

“She opened the clothes, said she didn’t like them. I mean, this is a girl in a prison camp.

“She said, ‘I didn’t really care about the clothes, it was the books I wanted’. So she became quite aggressive in her nature.”

Who is Shamima Begum?

ISIS bride Shamima Begum, who was born in Britain, was stripped of her British citizenship on February 20, 2019.

Begum’s attitude then worsened when Andrew became interested in another girl’s story.

It was one of the final nails in the coffin in the bond Andrew believed they had initially formed.

“Shamima had a tantrum that the attention had been taken away from her,” he said.

“She was like a child that was pretending they were ill.

“So during this period of time I was beginning to feel like the connection was gone.

“It was broken, and I was beginning not to like her.

“I could see things in her I didn’t like. I didn’t trust her. Her behaviour was poor. She was angry and aggressive.

“I had found out from other girls what she was accused of, and they told me the same thing that I had heard before, like sewing suicide vests

“Things were ringing in my head like she said early on that the Manchester bombing was legitimate because of what happened in Iraq and Syria.

“So I didn’t trust her.”

Andrew’s last contact with Begum was around two years ago in a fiery text exchange.

She accused Andrew of “selling her out”, to which he shot back: “You’ve sold your country out.”

Begum last year lost her final appeal challenging the removal of her British citizenship.

She can now no longer fight to overturn the revocation of her citizenship within the UK legal system.

Andrew said: “I think she’s a danger for what she stood for, and I don’t think she could ever come back.

“I think she needs to go on trial in Syria for the crimes she committed against the Syrian people.”

THERE’LL be champagne corks popping in The Woolpack as Emmerdale’s beloved barmaid Bernice Blackstock returns to roost.

The Sun can reveal actress Samantha Giles is making a return to the ITV soap after two years away.

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But fans will have to soak up every minute of her scenes, as she won’t be back for long.

Bernice is back in the Dales for Gabby and Vinny’s wedding and filming is due to start in a couple of weeks.

A source said: “Everything is being kept very hush hush but of course Bernice’s return is a big deal as one of the soap’s most loved characters.

“And Samantha being back among the cast is a real win too, as everyone loves working with her.”

Samantha first began on Emmerdale in November 1998 until she left in April 2002.

But she was back again for two further stints, once in 2004 and then again in 2023.

She left two years ago to pursue other opportunities, including a theatre production of The Syndicate.

During an interview at the time Samatha, was asked if she’d return to Emmerdale.

She replied: “I don’t feel I’d want to go back to Emmerdale at the moment.

“I’m enjoying doing other things, and the show changes.

“I haven’t had a chance to see what’s going on with the show, so I don’t know whether Bernice would fit into it at the moment.

“Who knows? They might not want the character to come back.

“I don’t think they’ve killed her or anything – they could still do that.

“It’s something that’s there for the future possibly, or not.

“Never say never is what I’m saying.

“For now, I’m enjoying doing lots of different things.”

DOUGRAY PLAYS IT SCHOOL

DOUGRAY SCOTT has been confirmed as the leading man in new BBC drama Crookhaven.

In the series – based on the book of the same name by JJ Arcanjo – the Vigil actor plays Caspian Lockett, the headmaster of a school for young criminals.

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Adolescence star Amari Bacchus will lead the cast of weird and wonderful schoolkids, known as Crooklings, who are trained to use their skills to be a force for good when they are eventually released into the world.

Industry actress Claire Forlani will play Lockett’s wife Carmen, and will be joined on screen by Slow Horses’ Naomi Wirthner and The Pembrokeshire Murders’ Keith Allen.

The show is expected to make its debut on BBC iPlayer early next year.

HOLLY TO RETURN? YOU BET!

STEPHEN MULHERN will be joined by a very familiar face as You Bet! travels up and down the country.

Holly Willoughby, who quit as co-host due to scheduling conflicts, will return as a celebrity guest.

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She will be joined by Alison Hammond, Rob Beckett, Judi Love, Aj Odudu, Josh Widdicombe and Josie Gibson for the ITV show’s upcoming second series.

Babatunde Aleshe, Alesha Dixon, Danny Jones, Alex Brooker, Nick Mohammed and soap brothers Adam and Ryan Thomas will also compete.

Stephen said: “I’m thrilled that You Bet! is back – and this time we’re hitting the road.

“Each week I’ll be joined by a top celeb panel as our challengers take on some brilliantly bonkers and amazing challenges.”

FANTASY WOLVES GoT REAL

MOST Game Of Thrones fans will have assumed dire wolves were just mythical creatures when they appeared as pets on the HBO fantasy series.

But the animals are real and were extinct – until now.

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Boffins at US biosciences company Colossal Bioscience used 73,000-year-old DNA to bring the beasts back to life last year.

And nobody was more surprised than GoT star Sophie Turner.

Speaking with Colossal’s CEO Ben Lamm, the actress, who played Sansa , joked: “I thought they weren’t real, so when are the dragons coming?”

The male wolves, named Romulus and Remus, are growing bigger by the day and are about to get company.

Ben added: “We’re about to introduce the girl, Khaleesi, into the pack.

MORE IN STORE FOR NICK

NICK FROST might be having some awkward conversations on the set of the new Harry Potter TV show if he bumps into JK Rowling.

The comedian will play Hagrid in the HBO adaptation, but later this month he will also take centre stage in a new comedy that is unlikely to appeal to JK, who is outspoken about her views on trans issues.

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Nick will star in six-parter Transaction, airing weekly from June 24 on ITV2 then available on ITVX.

As store manager Simon, Nick appears alongside Liv played by Jordan Grey, who is described as “a transgender egomaniac” working the night shift in a supermarket.

I exclusively revealed last year that Shaun Of The Dead star Nick would be making the show for ITV alongside Jordan who found fame as a contestant on The Voice in 2016.

Unlock even more award-winning articles as The Sun launches brand new membership programme – Sun Club.

EVERYONE’S talking about fat jabs – the ‘miracle’ injections trimming inches off waistlines, and helping turn the tide on the obesity epidemic.

But what if there was an even easier – and cheaper – way than Ozempic-like injections, Wegovy and Mounjaro?

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Science sits still for no slimmer and already, the next big thing is looming large on the horizon – and it could be as simple as popping a pill.

Slimming tablets have been around for decades, but now scientists want to harness the new momentum in obesity medicine – and use the billions being made from the jabs – to bring pills back with a bang.

Professor Jason Halford, of the European Association for the Study of Obesity, tells Sun Health: “I think pills will eventually replace injections.

“People don’t particularly like them and they’re a bit afraid of injecting themselves.

“You’ve got to have the device, the needle, the sharps bin, it’s got to be refrigerated, there are all sorts of challenges.

“If you can move it all to a tablet you can increase acceptance and hopefully it will be cheaper and become more widely available.”

Professor Richard Donnelly, editor of the medical journal Diabetes, Obesity and Metabolism, and clinical adviser at online weight loss clinic Juniper, agrees.

“Thirty years ago weight loss tablets had a terrible reputation and nobody really wanted to prescribe them,” he adds.

“They had rare but severe side effects and weren’t particularly effective.

“Now there is a whole flood of development and a lot to be optimistic about.

“There is a big hope that developing pills will improve accessibility and cost less.”

There are several pills in development – some stimulate the same hormones as jabs to make us feel full, while others mimic bariatric surgery.

The end goal is the same – to do what willpower alone fails to achieve and stop us eating so much.

While some are yet to even be trialled in humans, one has already been submitted for approval in the US, meaning they could be available before the end of the year.

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The most advanced pills being made are by the same companies behind the fat jabs.

Novo Nordisk, creator of Wegovy and Ozempic, has developed a tablet version of semaglutide, the active drug in those injections.

It applied for approval from the US Food and Drugs Administration last month.

Trials showed patients lost an average of 15 per cent of their bodyweight over 17 months on a 50mg daily dose, compared with eight per cent over 12 months on Wegovy.

Participants were three times more likely to achieve “meaningful” weight loss when they were taking the pill, compared to those not taking the tablet.

Rival company Eli Lilly, which makes Mounjaro (tirzepatide) announced the results of its pill orforglipron in April.

The two drugs both work by stimulating GLP-1 hormones that make you feel full.

Patients taking 36mg of orforglipron lost eight per cent of their bodyweight in 10 months, equating to 1st 2lbs from an average starting weight of 14st 3lbs – while participants taking a placebo lost just 3lbs.

It compares with 15 per cent weight loss in a year on Mounjaro.

Lilly said their pill “could be readily manufactured and launched at scale for use around the world”.

But injections and pills have not been compared head-to-head yet.
Studies are ongoing and taking the science behind these game-changing jabs and applying it to tablets, does not guarantee success.

Pfizer abandoned the development of its drug lotiglipron in 2023 when a trial indicated potential liver damage as a side effect.

Drugs tend to be more easily absorbed by the body when they are injected directly into the bloodstream, compared to being digested through the gut.

And that’s another key consideration – what the potential side effects of these new pills could be.

Unpleasant side effects were the downfall of the old generation of slimming pills.

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The NHS has prescribed a pill called orlistat for years, dishing out £12million worth of it in England last year.

It works by preventing the gut from absorbing fat from food – but it means fat must be passed out in poo instead of digested.

This can lead to flatulence, more regular bowel movements and diarrhoea.

It can also cause bladder pains and breathing troubles – and weight loss doesn’t match up to the jabs.

About eight in 10 patients suffer at least one side effect when using injections, most commonly tummy upset, according to trials.

Early data suggests pills might have similar rates.

Around six per cent of people taking any of Lilly or Novo Nordisk’s pills or injections quit the medicines because of side effects.

Dr Leyla Hannbeck, of the Independent Pharmacies Association, says: “The old generation drugs tended to be uncomfortable for a lot of people whereas these new ones are much more effective.

“All medicines will have side effects but the fact that the results are much better now means people are more willing to endure them.”
Prof Donnelly said he still does not expect new tablets to be as strong as jabs, adding: “I don’t think anybody believes these will cause the same level of weight loss that you might be reporting with Mounjaro.

“The flipside of that is that major weight loss might not all be good.

“Some of that might be muscle and if you lose 30 per cent of your body weight that is a fairly major transformation.

“Having an oral agent that reduces your weight by, say, 10 or 15 per cent, might actually be more sustainable, better tolerated and medically safer in some respects.”

While the GLP-1 tablets are likely to be first to market, inventors are also working on a daily pill that mimics the effects of gastric bypass surgery.

‘GASTRIC BYPASS’ PILL

US company Syntis Bio’s offering, named Synt-101 creates a 24-hour lining in the gut that means food cannot be absorbed in the top six inches of the small intestine.

Rather, digestion is redirected to the lower areas of the gut, where hormones that tell the brain we are full, are triggered faster.

Working in a similar vein to surgery, it means patients feel fuller faster – and the lining is passed when the patient goes to the loo the next day.

Synt-101 has passed its first human safety tests and is expected to enter a full-scale clinical trial next year.

Another pill in development, Sirona, is made by UK-based Oxford Medical Products, and contains a “dual polymer hydrogel” that expands in the stomach when it comes into contact with water.

It works like a gastric balloon, filling the patient’s tummy making them feel full for hours, but is passed in their stools “several days” later.

Early data from an NHS trial found patients lost 10 to 12 per cent in a year of treatment and there were no serious side effects.

Experts believe weight loss pills will serve a variety of purposes – as a follow-on treatment after stopping fat jabs, as an option for those who can’t or don’t want to use jabs and for people with less severe obesity, and less weight to lose.

There are hopes they will be less toxic than injections, which often cause side effects like stomach aches, vomiting or diarrhoea.

Weight regain after treatment is also an emerging issue with the jabs, which can currently only be prescribed for up to two years in the UK.

Rahul Dhanda, chief executive of Syntis Bio, said: “Patients don’t want to be stuck on a revolving door of injections and their side effects; they want to be on a manageable and sustainable weight loss path.

“Oral drugs that are simple, tolerable and safe will be the rational choice for maintenance therapy.”

DOES it feel like you’ve tried everything in your quest to lose those final pounds?

While the world is obsessed with Ozempic-like fat jabs, not everyone wants to resort to injecting drugs to shed weight. But what’s the answer when all the fad diets have failed?

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As a nutritionist with over a decade of experience, I’ve seen it all from quick fixes to restrictive plans that rarely deliver long-lasting results. I’m not alone – most professionals in this space would agree that rigid diets don’t work long-term.

But here’s what does…. Rethinking your approach to weight loss and health by focusing on sustainable habits known as diet ‘anchors’.

Anchors are a common concept that many wellness experts (myself included) use with our clients. Think of them as an antidote to fad diets that don’t hold up over time. 

Like the name suggests, these fundamental vows help keep you grounded and consistent. They are easy to weave into your daily routine, making them sustainable, unlike rigid rules that come with most diets. They become so ingrained that they become natural, which is the key to success.

Many of my clients come in thinking they need to overhaul their diet overnight, but when it comes to health, it’s actually the small, steady shifts that have the biggest impact. 

So if you’re fed up of complicated calorie counting, are struggling with flagging energy levels or can’t seem to stick to the new gym routine, try implementing these tried and tested non-negotiable rules to flip the weight loss switch… 

1. BREAKFAST OF CHAMPIONS

It may be the first thing you eat, but breakfast sets the tone for the whole day. The food choices you make have an impact on your blood sugar levels.

Slurping a bowl of milky cereal or a chowing a syrupy stack of pancakes might hit your sweet spot, but sugary breakfasts send your blood sugar levels on a rollercoaster.

What this means, is that after they spike your blood sugar, you soon experience a crash. It results in a mid-morning energy dip and cravings for the biscuit tin come 10am.

Make sure your breakfast choices lean more towards savoury, protein-rich meals to feel fuller for longer with no nasty blood glucose crashes. 

Protein takes more energy to digest than fat or carbohydrates, which means it slightly increases calorie burn, whilst keeping you feeling fuller for longer.

Panfried mushrooms with melted cheese on toast, anchovy and tomato bruschetta or eggs cooked shakshuka style are a protein-fuelled start to the day.

But if you’re limited on time, or on-the-go, try:

• Boil a couple of eggs the night before and serve with salad leaves or wholemeal toast. Make a veggie frittata which can be eaten cold.
• Whizz together a bowl of fruity overnight oats. Pop some oats in a mason jar and cover with milk. In the morning, add a sprinkling of seeds (which are high in plant-based protein), your favourite fruit and a drizzle of honey. 
• Combine plain Greek yoghurt with berries and top with mixed nuts or chia seeds. 
• Nibble a protein bar with a piece of low-sugar fruit such as an apple or pear.

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2. COLOUR, NOT QUANTITY 

Variety is the spice of life, so if you’re eating the same foods day after day you’ll hit a boredom wall and risk nutritional deficiencies. 

To avoid this food rut, rotate the colours on your plate, aiming for a total of nine different shades every day. 

This is easier than it sounds, and the simplest way is to aim for three different vegetables at each meal. 

For example, sneak diced courgette and colourful peppers into bolognese sauces, make use of frozen bagged vegetables into casseroles and soups and add a side salad to your lunch. 

When you lose inspiration, find new recipes on social media; it’s saturated with accounts showing how to make meals that hit all the spots; healthy, delicious, cheap and quick.

Try doubling up on everything you make for a week or two, so that you can freeze portions. That way you always have a healthy meal when you’re in a hurry.

3. UP AND OUT

Kicking back on the sofa and flicking on Netflix might be your current go-to after dinner, but gentle exercise after eating is a science-backed no-brainer weight loss hack that us nutritionists swear by. 

A short walk within a 60-minute window of finishing your meal can help with weight loss as well as ward off disease. It makes all the difference in how your body absorbs carbohydrates. 

A 2023 study published in the Journal of Sports Medicine showed that 20 minutes of walking straight after eating helped muscle cells use glucose more efficiently from the bloodstream which reduces insulin demand and boosts weight loss. 

No time to walk, or stuck at the house? Pace up and down the stairs – set a goal and see if you can increase how many flights you can do over time – or get some chores done around the house.

4. SPICE AND NICE

Lots of us have to make a conscious effort to cook things from scratch. It’s easier to grab ready-to-eat meals for the family, but this is certainly not the best way to lose weight.

If there’s one thing you can do to liven up meals that you’re cooking from scratch – and keep your diet on track – it’s adding flavour. So, include at least one herb or spice at each meal. 

From adding blood-sugar balancing cinnamon to porridge, topping green smoothies with anti-inflammatory golden turmeric and being extra liberal with herbs like sage, basil and parsley in pasta sauces, getting in the habit of seasoning will help to elevate your meals both in taste and nutrition. 

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You can use dried herbs and spices or buy fresh. To keep costs down and wastage low, you can now buy pre-chopped herbs, as well as onions and garlic, in the frozen section.

Want to take it one step further? Create your own little herb garden on a sunny windowsill. Basil, thyme and mint are all super-easy varieties to grow at home. 

5. SELF-WORTH REIGNS

Sustaining motivation to workout and eat well can be difficult at the best of times, but anchoring your thoughts to your goals is the best way to keep your get-up-and-go firing. Keep in mind that success is about consistency, and it’s those small wins that add up over time.

Mantras can help to reinforce your diet choices, so put pen to paper and make up a few that resonate with your goals. 

Some of my personal favourites include “your choices today build results tomorrow”, and “nothing changes unless you change it”.

Self-worth can often shatter on fad diets, but with diet anchors you feel shaped by your positive health choices, so when you do smash one of your micro goals, be kind to yourself.

Even something simple like getting your nails done, or pampering yourself with a candlelit bath, can help to keep motivation high. And if you do fall off the wagon? Don’t beat yourself up for it, every day is a new day with new possibilities to better your health. 

6. PLATE ART

Learning to become meticulous about how you organise your plate is a simple yet powerful anchor that can help to speed up weight loss, and keep those stubborn pounds off.

To build the perfect plate, it’s important to re-think the way you serve your food; Fill half your plate with non-starchy vegetables such as broccoli, cauliflower and peppers as these are high in fibre and contain a hefty dose of nutrients.

Next, dedicate one quarter to protein – this includes foods like eggs, poultry, red meat or tofu to help support muscle health and promote fullness.

Finally, split the remaining quarter between healthy fats, (including avocado, nuts, and seeds), along with complex carbohydrates such as brown rice, wholemeal pasta or sweet potato as these help to sustain energy whilst providing essential nutrients.

The order in which you eat your food can also make a difference to weight loss – it’s a concept called ‘food sequencing’ and can help to improve your body’s insulin response to food.

To practice food sequencing, eat your non-starchy veg first, followed by your protein and healthy fat sources. Save your carbs until last to help minimise blood sugar spikes and aid fullness. 

Louise Pyne is a registered nutritionist. Find her at www.louisepynenutrition.com and on Instagram @loulou_nutrition.

What a balanced plate looks like

How can you make sure you are eating a balanced, filling and nutritious plate at every meal?

Think of your plate divided into different food groups – protein, carbs, fat and fruit and veg.

Protein: David Wiener, training and nutrition specialist at AI-based lifestyle and coaching app Freeletics, told The Sun: “Aim for one to two palm-size portions of lean protein in each meal.”

Protein includes meat (chicken, turkey, pork, beef), beans, peas, lentils and fish.

The NHS Eatwell Guide says to choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least two portions (two x 140g) of fish every week, one of which should be oily, such as salmon, sardines or mackerel.

Carbs: Carbohydrates should make up about a third of your plate, or a fist-sized portion.

The Eatwell Guide says: “Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.

“There are also higher fibre versions of white bread and pasta.

“Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.”

Fat: Generally the advice is to think of fat like a thumb-sized amount on your plate.

The Eatwell Guide says: “Remember all types of fat are high in energy and should be eaten in small amounts.

“These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

“They’re not needed in our diet, so should be eaten less often and in smaller amounts.”

But a small amount is still essential for the diet. Try and eat more unsaturated fats (avocado, nuts, olive oil), which are healthier than saturated fats (butter, hard cheese, sour cream).

Fruit and veg: David says: “Make sure you also get lots of colourful fruit and vegetable carbohydrates too.

“Aim for at least five of these portions a day.

“One to two fist-sized portions of fruits and vegetables with every meal is generally recommended.”

Fruit and veg can be fresh, frozen, tinned or dried. You can roast, boil, steam or grill veggies.

SOUTHPORT monster Axel Rudakubana can still buy jail treats such as Maltesers and McCoy’s despite attacking a guard with boiling water.

The triple killer, 18, has them served by officers in his cell at London’s Belmarsh Prison.

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Child killer and jail attack fiend Axel Rudakubana last night faced calls for his canteen privileges to be stripped immediately — with a source saying: “It’s shocking and disgusting he still has these rights.”

Rudakubana — serving at least 52 years for killing three girls at a dance class — is also allowed to call family, have religious visits and receive money from relatives while at Belmarsh, South East London.

A source said: “He’s been spending £5.50 a week in the canteen since the attack, and can spend it on anything he likes as long as it’s not dangerous.

“He’s still allowed to buy things like Maltesers and Pringles crisps if he fancies them.”

Shadow Justice Secretary Robert Jenrick led outrage at the treatment of Rudakubana.

He said: “I cannot believe this monster has been allowed to keep these privileges. It’s a disgrace.

“He should be stripped of them immediately, no questions asked.

“It’s the least the victims of his horrendous crime would expect. We’ve got to regain control of prisons before an officer is killed.”

Since the attack Rudakubana has been busted down to a “basic” regime which means his TV has been removed and his time out of his cell has been limited.

Our source added: “He is mostly confined to his cell. He fills in a sheet and stuff gets delivered.

“That means that prison officers, who are the colleagues of the guy he attacked, have to collect his canteen order and deliver it to his cell.

‘Array of goods’

“It’s made some angry and upset.

“The array of goods on the canteen list is quite staggering and it has all the decent brands.

“He can also buy toiletries, vitamins, drinks and biscuits.

“He’s not spending much because he’s on basic level and doesn’t have a job due to the danger he poses.

“But the principle of it is shocking — and he’s been spending what he can every week since the attack. It’s very rare for a governor to completely strip a prisoner of canteen rights but I’d say this is an instance where it’s justified.

“He’s also been able to call his family and had a bit of money sent in to him despite the attack.”

Lags at Belmarsh can buy goods including Cadbury Twirl bars, Haribo Starmix bags, McCoy’s crisps, Diet Coke, Vimto, vitamins, fruit and cereals like Shredded Wheat and Ready Brek.

Also on offer are “I Love You” cards, draughts sets, prayer mats, cross pendants and prayer hats. But Rudakubana is barred from buying anything that could be turned into a weapon.

That includes tins of tuna, after the jagged edge of a can was used to slash Sara Sharif’s killer dad Urfan at Belmarsh in January.

Rudakubana is also banned from buying butter or baby oil which could be heated for an attack.

Police are investigating the “serious assault” he allegedly carried out at Belmarsh on May 8.

The fiend was allowed a kettle and is believed to have used it to boil water.

His supervision had been downgraded weeks earlier.

It’s very rare for a governor to completely strip a prisoner of canteen rights but I’d say this is an instance where it’s justified

Source

The officer was taken to hospital but escaped serious injury and is believed to have returned to work.

Rudakubana struck weeks after Manchester Arena terrorist Hashem Abedi, 28, stabbed and burned four officers at Frankland jail, Durham.

Rudakubana is also said to have had visits from an imam since his attack.

But he has been barred from religious ceremonies for fears he would be targeted.

Inmates in UK jails have rights including protection from bullying, access to a solicitor and healthcare plus the right to communication and to make complaints.

All other privileges have to be earned, and cons can have their time out of cells severely restricted.

Inmates who behave can become “enhanced” prisoners and earn the right to spend more money and watch TV.

Another source said: “It’s fairly unheard of to strip someone of the canteen. But a lot of the public would think it should be done here.

“The issue they have is they need to keep him happy and stop legal complaints. Certain prisoners are experts at knowing their rights.

“They were planning to move Rudakubana but the transfer has been delayed by the lack of an alternative.

“The natural place would be the separation centre at Frankland. But, ironically, that’s been closed down while the attack by Abedi is investigated.”

Rudakubana was jailed in January for the murders of Bebe King, six, Elsie Dot Stancombe, seven, and Alice da Silva Aguiar, nine.

The Prison Service said it did not comment on individuals.

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Timeline of events related to the Southport stabbings

AXEL Rudakubana has pleaded guilty to the murders of Bebe King, Elsie Dot Stancombe and Alice Dasilva Aguiar, and 10 counts of attempted murder.

Here is a timeline of events relating to the case:

2002: Rudakubana’s father Alphonse moves to the UK from Rwanda, according to an interview he gave to his local newspaper in Southport in 2015.

August 7, 2006: Rudakubana is born in Cardiff, Wales.

2013: The family – including Rudakubana’s father, mother and older brother – move from Wales to Banks in Lancashire, a few miles from Southport.

July 29, 2024: Shortly before midday, a knifeman enters a dance class at The Hart Space in Hart Street in Southport.

Bebe, Elsie and Alice are fatally wounded. Eight other children are injured, as are instructor Leanne Lucas and businessman John Hayes.

Police say they have detained a male and seized a knife.

Within hours, claims spread online that the suspect is an asylum seeker who arrived in the UK by boat in 2023.

Some claims include an alleged identity.

July 30, 2024: In the evening, a peaceful vigil is held outside Southport’s Atkinson arts venue, where flowers are laid in memory of those who died.

Shortly after the vigil, a separate protest begins outside the town’s mosque in St Luke’s Road.

People throw items towards the mosque, property is damaged and police vehicles are set on fire.

July 31, 2024: Demonstrators gather in Whitehall, London, for an “Enough Is Enough” protest.

Flares and cans are thrown at police and more than 100 people are arrested.

Disorder also breaks out in Hartlepool, County Durham, and Aldershot, Hampshire.

August 1, 2024: Police announce that Rudakubana has been charged with the murders of Bebe, Elsie Dot and Alice, 10 counts of attempted murder and possession of a bladed article.

He is not named by police because of his age.

He appears in court in Liverpool and Honorary Recorder of Liverpool Andrew Menary KC rules he can be named, as he is due to turn 18 in a week.

He initially smiled on entering the courtroom – then kept his face covered by his sweatshirt for the remainder of the proceedings before the case was adjourned.

Later that evening, demonstrators gather outside a hotel in Newton Heath, Manchester.

August 2, 2024: Three police officers are taken to hospital after disorder in Sunderland.

August 3, 2024: There are scenes of violence during planned protests across the UK, including in Liverpool, Hull, Nottingham and Belfast.

August 4, 2024: Disorder continues, including outside a Holiday Inn Express in Rotherham, South Yorkshire, where masked demonstrators launch lengths of wood and sprayed fire extinguishers at police officers.

August 5, 2024: The Government holds an emergency Cobra meeting in the wake of the disorder and Prime Minister Sir Keir Starmer vows to “ramp up criminal justice”.

That evening, a peaceful vigil is held in Southport, a week on from the killings. Police deal with disorder in Plymouth, Devon and Darlington, County Durham.

August 7, 2024: Prison sentences for those involved in the unrest begin to be handed out. Derek Drummond, 58, is the first person to be jailed for violent disorder at Liverpool Crown Court, where he is sentenced to three years.

More than 100 protests are planned for across the country, with counter-demonstrations taking place, but the majority of police forces report very little trouble.

October 29, 2024: Merseyside Police announces Rudakubana will appear at Westminster Magistrates’ Court via videolink the next day charged with production of a biological toxin, Ricin, and possession of information likely to be useful to a person committing or preparing to commit an act of terrorism.

October 30, 2024: Rudakubana appears at Westminster Magistrates’ Court via videolink from HMP Belmarsh to face the two new charges.

He holds his sweater over the bottom half of his face and does not respond when asked to confirm his name.

November 13, 2024: Rudakubana appears at Liverpool Crown Court via videolink. He covers his face with his grey sweatshirt and does not speak throughout the hearing.

About 20 family members of victims sit in the public gallery. The case is adjourned until December 12, when a preparatory hearing will take place.

January 20, 2025: Rudakubana appears at Liverpool Crown Court for the first day of his trial where he pleads guilty to all 16 charges, including the murders of Alice da Silva Aguiar, nine, Bebe King, six, and Elsie Dot Stancombe, seven.

SHOCKINGLY seven in ten singletons say they’ve given up on dating. Why? Because half of them say they’re put off by constantly meeting liars.

But are the signs there from the very first date? The Sun takes a look at the red flags that could mean your new love interest is out to break your heart.

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As many as 74 per cent singletons have either given up or have chosen to take ‘a lengthy break’ from finding love, according to a poll by dating site Seeking.

And an incredible 51 per cent said they have been fibbed to about their date’s age, while a third have turned up to find the person was shorter or taller than they were told.

Relationship therapist Rhian Kivits told The Sun: “Sadly, lots of people do lie, especially on dating profiles or when they are messaging before a date. Often they do this through insecurity.

“They want to get a date, but they have no confidence, so they post fake photos or tell lies about their age or height.

“This doesn’t necessarily mean they are abusive or dangerous, but if you spot this, it’s fair to ask, ‘Is this right for me?’

“Most of us probably don’t want to date someone who is presenting themselves as someone they are not.”

But that’s not the only white lie your date could dupe you with – there are seven red flags, according to Rhian, which might indicate a potential partner is telling porkies.

1. ‘Too good to be true’ dating profiles

If someone’s profile looks highly managed with model-like photos, and it all feels just a bit too good to be true, then it probably is.

People have been known to use AI photos or internet pictures that aren’t even them. Trust your intuition and if something in your gut gives you the impression it isn’t right, then it might be fake.

Look for photos of them doing a genuine hobby, such as playing golf.

But they should be on a course really playing, not just posing up nearby.

I like it when other people are in their photos, at a family barbecue, for example. This shows someone is a genuine person.

2. Question dodging

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Sometimes you might get chatting to someone and find they are dodging your questions.

You ask where they work, and they just say ‘all over the place’ or ‘I travel a lot’. That’s a red flag.

You might ask where and they say ‘the south west’, but that’s a big place.

Whilst I’d never expect someone to be specific, it’s reasonable to have some idea of what someone does and which town they live in before you meet up.

The same goes for relationship status. If they are being cagey or say ‘it’s complicated’, that’s not a promising sign.

3. Refuses a video call

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You can rule out a lot of fibs by meeting on a video call before a real date.

If they weren’t the age they told you, or the height, you’d know instantly.

If they say no to the call, what is it they don’t want you to see? Maybe they are sitting on the couch with their partner.

Liars can be very clever, so whilst you can never 100 per cent protect yourself, a video call beforehand is a great way of weeding out fibbers.

4. You share the same loves and hobbies

What some liars will do is ask an awful lot of questions about you.

Then they’ll say, ‘Oh, I love that too. ‘ It might be what you like to eat, where you like to hang out, whether you like swimming or going to the cinema.

What they are doing is painting themselves as your ideal partner and setting up a web of lies so you almost fall in love before you meet them.

This is a very negative trait, often used by narcissists, and they are very likely disingenuous.

If whatever you love, they love, it’s not always a good sign.

5. Overly rehearsed anecdotes

If they are telling stories or anecdotes that feel a little too polished rather than spontaneously shared, maybe they are not telling the whole truth.

When every detail is just so, you should be wondering what they have left out.

Look out for inconsistencies in their tales.

Perhaps in one version of the story, they were with a friend, then their brother.

Maybe it was last week the first time they told you, then last year.

And if they always paint themselves as the hero of the story, the one always in the right, perhaps they are not being 100 per cent honest.

6. Little or no digital footprint

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Most of us have a very big digital footprint these days. If there is nothing about them online, ask about it.

If they deleted a profile, why? If they have profiles under different names, why?

We can all look someone up before going on a date, and it’s healthy to do so. You might see they used to have a different job and switched careers, or their hair colour is different.

Just say ‘I did a sneaky Google of you’. If they are a genuine person, they won’t mind.

They’ll laugh and say, ‘Yes, I used to have red hair’. If they are cagey, something is up.

7. Suspicious smartphone activity

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Perhaps they are unusually protective of their phone when you meet up.

They might turn it face down or step away to reply.

They might not want you to see notifications pop up if it’s from a partner or someone else they are dating.

If you are on a date, they shouldn’t be on their phone too much anyway.

If they are, they might be texting their partner to say they are going to be late home from work.

Of course, this is not always the case but if they are on their phone a lot – ask why – and see how they react.

Why do people catfish others on dating apps?

Speaking to Techopedia, professional dating coach Jacob Lucas reveals how to see if someone is a catfish on dating apps.

A lot of people are insecure about themselves. They may not be very confident about dating or making friends, or about the way they look, so they create this fake persona. When they get attention and receive compliments, they then feel validated.

Very often, catfishes are in that person’s life already, so they already know them. Sometimes, it can be started off as a joke and then it spirals out of control. People can become addicted to it and it becomes a habit.

The third reason is that as weird as it sounds, they think they’re doing the right thing. If it’s a friend who has a lot of bad luck in their love life, they want to give them confidence. But they often get stuck in the habit and can’t stop doing it.

And finally, its could be that the person is trying to extort money from the other person. They may ask for a small amount of money to pay for their electricity bill for example to start off with, but if they do, it can spiral into a large amount of money. They use romance to get people to send them money.

HIS leg twitching as he described to me his savage crimes, violent paedophile Rafael Josef admitted a nine-year-old girl was “terrified” when he raped her.

Then, he calmly revealed that after being released from prison for that act of barbarism, he’d bludgeoned and forced himself on an older woman who later died.

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It was utterly stomach-churning to listen to this depraved monster, who was seemingly beyond redemption.

Yet, Josef’s doctor was convinced he wouldn’t reoffend when he walked free from the secure psychiatric unit where he was being held in the Czech Republic.

That’s because the former labourer – like dozens of the central European nation’s most dangerous sex offenders – had been castrated.

In a 30-minute operation, he had part of his testicles removed to repress his paedophilic urges.

Josef had even volunteered for the operation himself – and advised offenders in Britain to undergo the same process.

Speaking through a translator, he told me: “I wish I had been castrated years ago and would advise other repeat violent sex offenders to have the operation.

“It was painful but afterwards I felt calmer, more balanced. I was able to think more about my life and how sorry I am for my crimes.”

Despite the self-confessed violent paedophile choosing to undergo the op, human rights advocates have labelled the procedure “degrading” for the prisoner.

Never mind the rights of the nine-year-old who was raped or future victims that an uncastrated Josef might have later attacked.

Expect a similar outcry from liberal lobbying groups as Justice Secretary Shabana Mahmood ponders mandatory castration for the most serious sex offenders in Britain.

A chemical – rather than physical – castration method will be used here. Some will undoubtedly believe that the worst of the worst deserve to go under the knife.

Making the procedure compulsory would be deeply controversial with the British medical profession, where consent is a long-standing principle of treatment with any procedure.

But chemical castration is mandatory for some men in several US states, including California.

‘Dangerous deviants’

Locked inside the Havlickuv Brod psychiatric clinic, 60 miles south-east of Prague, I was met with the beady-eyed glare of other paedophiles and rapists who had also volunteered to be castrated.

The Czech Republic is the only country in Europe to surgically castrate sex offenders. Dr Zelmira Herrova had overseen around 40 operations at the time of my 2009 visit.

The medic revealed: “Surgical castration is only carried out on dangerous deviants who have to request it themselves.

“They find castration a relief. The rate of re-offending among my patients is zero.”

Yet when the Council of Europe anti-torture Committee (CPT) visited the Czech Republic last year, it called for an end to physical castration.

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Its report said: “The number of approved applications for surgical castration continues to be relatively low, in comparison with the number of interventions actually carried out some two decades ago.

“However, that in itself cannot remove the Committee’s fundamental objection to surgical castration, which could easily be considered as amounting to degrading treatment.

“The CPT once again urges the Czech authorities to put a definitive end to surgical castration as a means of treatment of sex offenders.”

For too long, we have turned a blind eye to the threat sex offenders pose, considering the solutions too difficult or unpalatable

Government source

In Britain, a voluntary chemical castration pilot scheme in the South West will be expanded to 20 prisons in England and Wales ahead of a planned roll-out nationwide.

Drugs are used to inhibit the action of the sex hormone testosterone, which aims to lower sex drive.

Studies have shown using drugs to dull sex urges can slash offending by up to 60 per cent.

A government source said: “For too long, we have turned a blind eye to the threat sex offenders pose, considering the solutions too difficult or unpalatable.

“Shabana isn’t squeamish about doing what it takes to protect the public.

“As always, she will grab this problem by the proverbials.”

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A SERIAL thief has been barred from every Greggs in England and Wales after repeatedly targeting the same bakery in a shameless crime spree.

Patrick Verry, 33, is now forbidden from entering any of the high street baker’s hundreds of branches following a court order brought by the Met Police.

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He was caught in the act last week by officers inside a Greggs shop in Wood Green, North London, after striking the location seven times.

Verry was arrested on the spot and brought before Highbury Magistrates’ Court the following day, where he admitted to six counts of theft from the same Greggs store.

Police described him as one of the capital’s “most prolific shoplifters” — and now he’s banned from every Greggs outlet across the country in a move to protect staff and customers.

The order comes as part of a new Met Police blitz on retail crime amid soaring shoplifting rates nationwide.

Chief Inspector Rav Pathania, the Met’s retail crime lead, said: “The Met is focused on tackling the most prolific shoplifters like Verry.

“They cause fear to retail workers and their offending has a negative impact on communities.”

He continued: “We continue to work with local business owners to investigate reports of shoplifting, understand concerns and use different tactics to crackdown, including targeted operations and regular patrols.”

The ban on Verry comes as The Sun lifts the lid on the true scale of the shoplifting crisis crippling British high streets.

Our undercover investigation found Greggs shops across the country being stripped of stock in broad daylight, with some stores experiencing a theft every 20 minutes.

At one busy location in South London, a thief was seen stuffing doughnuts and drinks into his pockets before barging past staff and walking out unfazed.

In another shocking clip filmed in Tooting, a brave female Greggs manager tried to stop a thief who was carrying several bottles of Coca-Cola.

She shouted: “You’re not having all of that,” as the crook tried to leave.

He coolly replied: “Yeah I’m walking out with them, watch me.”

Customers looked on in silence, too scared to step in. A witness said: “There were two grown men just stood by the tills.

“Everyone was just silent.

“No one said a word. People are just afraid now.”

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The Met later confirmed it was not alerted to the Tooting incident, which happened in August, highlighting just how many shoplifting cases go unreported.

Our reporters saw similar scenes play out in branches from Newcastle to Brighton, with thieves helping themselves to hot food, drinks and sandwiches without even trying to hide it.

In Stockwell, South London, one man was caught on camera filling his coat with products before grabbing two boxes of jam doughnuts worth £3 each and fleeing during the lunchtime rush.

In Worthing, West Sussex, two men repeatedly walked in and out of Greggs helping themselves to hot food from the display cabinets.

On Brighton’s Queen’s Road, one crook walked off with two trays of wedges in front of a stunned staff member. “Average day,” the employee said when asked about it.

Minutes later, another thief ran out with two trays of wedges and a sandwich, while yet another masked man sprinted off carrying food as helpless staff shouted after him.

In Southampton, a man entered just after midday, grabbed four hot food items and said: “Sorry guys, I’m homeless, I need to eat,” before walking straight out the door.

In many cases, Greggs staff are told not to intervene directly with thieves for safety reasons.

One insider told us: “They’ve been told not to chase anyone, not to engage. It’s heartbreaking for the team.”

Astonishingly, just 350 people have been prosecuted for stealing from Greggs in the last six months.

Of those, only 111 received immediate or suspended jail time — and most had long criminal records.

Greggs has started introducing extra security measures in stores hit hardest by crime.

That includes removing self-serve fridges, placing chilled food behind the till, and trialling bouncers in some branches.

One staff member said: “It’s like we’re on the front line. You’re trying to sell sausage rolls but you’re looking over your shoulder constantly.”

Greggs boss Roisin Currie confirmed the company is now using facial recognition technology to catch thieves and pass images to police.

“We’ve now got a system where we can take photos of people committing theft on the shop floor and that then instantly goes to the police,” she told The Sun.

The bakery chain is also investing in body cameras for workers and running trials with a 24-hour shoplifting helpline.

A Greggs spokeswoman said: “Shoplifting is an industry-wide issue and we take it extremely seriously.

The safety of our colleagues and customers remains our absolute priority.”

Politicians have backed The Sun’s investigation.

Shadow Justice Secretary Robert Jenrick said: “This is an important and timely investigation from The Sun, exposing just how bad the shoplifting epidemic has become.

“There has to be consequences for this appalling criminality.”

Policing Minister Dame Diana Johnson added: “Retail workers should never feel unsafe at work. That is why we’re taking robust action to tackle shop theft and protect workers.”

She confirmed new laws are coming under the government’s Crime and Policing Bill, which will create a specific offence for assaulting shop staff and scrap the £200 threshold that previously gave low-level shoplifters “effective immunity.”

Meanwhile, the Met has released dramatic new footage showing suspects sprinting from stores clutching bottles, sandwiches and snacks as part of a wider crackdown on repeat retail offenders.

And police chiefs say they’re not stopping with Verry, more bans could be coming for other prolific shoplifters as efforts ramp up to restore order on Britain’s battered high streets.

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