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      "body": "<html>\n<h1>&nbsp;Ultimate Body Transformation Programme</h1>\n<h2>&nbsp;Part 1 - Real Results For Real People...</h2>\n<h1>&nbsp;Lesson 2– Controlling Your Body Shape...<img src=\"https://i.imgsafe.org/97/97746c3349.jpeg\" width=\"1007\" height=\"1040\"/>&nbsp;&nbsp;&nbsp;&nbsp;</h1>\n<h1>&nbsp;Lesson 1 Recap&nbsp;</h1>\n<ul>\n  <li>&nbsp;History of Health &amp; Fitness</li>\n  <li>&nbsp;The Body Is Made To Move&nbsp;</li>\n  <li>&nbsp;Preventing Disease&nbsp;</li>\n</ul>\n<h2>&nbsp;Lesson 2 Agenda&nbsp;</h2>\n<ul>\n  <li>&nbsp;Where Have We Gone Wrong</li>\n  <li>&nbsp;&nbsp;Taking Baseline Measurements&nbsp;</li>\n  <li>&nbsp;Bodyfat + Lifestyle&nbsp;</li>\n  <li>&nbsp;Summary&nbsp;</li>\n  <li>&nbsp;Course Interaction&nbsp;</li>\n  <li>&nbsp;Q &amp; A&nbsp;</li>\n</ul>\n<h2>&nbsp;Lesson 2 – What You Will Learn&nbsp;</h2>\n<ul>\n  <li>&nbsp;Food has completely changed the past 50 years</li>\n  <li>&nbsp;Weight Loss actually means Fat Loss&nbsp;</li>\n  <li>&nbsp;Body Fat is directly linked to lifestyle <img src=\"https://i.imgsafe.org/cf/cf42b41de8.jpeg\" width=\"358\" height=\"141\"/></li>\n</ul>\n<h2>&nbsp;Where Have We Gone Wrong?&nbsp;</h2>\n<ul>\n  <li>&nbsp;Lack of education leading to yo-yo dieting&nbsp;</li>\n  <li>&nbsp;Cutting out nutrientdense foods&nbsp;</li>\n  <li>&nbsp;Increasing processed food consumption&nbsp;</li>\n  <li>&nbsp;No longer prioritise body shape &amp; fitness&nbsp;</li>\n  <li><img src=\"https://i.imgsafe.org/cf/cf8cee42cf.jpeg\" width=\"225\" height=\"225\"/></li>\n</ul>\n<h2>&nbsp;What is Obesity?&nbsp;</h2>\n<ul>\n  <li>&nbsp;Obesity - the state of being grossly fat or overweight&nbsp;</li>\n</ul>\n<h2>&nbsp;Weight Problems &amp; Obesity&nbsp;</h2>\n<ul>\n  <li>&nbsp;Between 1980 – 2000 obesity rates in the USA Doubled&nbsp;</li>\n  <li>&nbsp;In the same time period fitness club membership in the USA Doubled&nbsp;</li>\n  <li>&nbsp;In 1977 the USDA released a McGovern Report <img src=\"https://i.imgsafe.org/cf/cfd087bda4.jpeg\" width=\"296\" height=\"170\"/></li>\n</ul>\n<h2>&nbsp;Weight Problems &amp; Obesity&nbsp;</h2>\n<ul>\n  <li>&nbsp;Increase consumption of fruits and vegetables&nbsp;</li>\n  <li>&nbsp;Maintain your ideal weight. Eat less and exercise more&nbsp;</li>\n  <li>&nbsp;Decrease consumption of foods high in saturated fat and cholesterol like red meat, eggs, and butterfat&nbsp;</li>\n  <li>&nbsp;Eat starch carbohydrate rich in fiber (Wholegrain rice, bread, pasta, grains etc.…)&nbsp;</li>\n  <li>&nbsp;Decrease consumption of foods high in sugar&nbsp;</li>\n</ul>\n<h2>&nbsp;Calories Are Not All Equal &nbsp;</h2>\n<ul>\n  <li>&nbsp;Contains fiber which digests slowly&nbsp;</li>\n  <li>&nbsp;Does not spike blood sugar&nbsp;</li>\n  <li>&nbsp;Slowly releases energy&nbsp;</li>\n  <li>&nbsp;Contain vitamin A, B1, B2, B6, Folic Acid&nbsp;</li>\n  <li>&nbsp;Contain water and other antioxidant benefits <img src=\"https://i.imgsafe.org/cf/cfe6047efb.png\" width=\"900\" height=\"720\"/></li>\n</ul>\n<h2>&nbsp;Calories Are Not All Equal &nbsp;</h2>\n<ul>\n  <li>&nbsp;&nbsp;No fiber so it digests immediately&nbsp;</li>\n  <li>&nbsp;Absorbed straight to the liver&nbsp;</li>\n  <li>&nbsp;Liver stores straight to fat&nbsp;</li>\n  <li>&nbsp;Contains no vitamins or minerals&nbsp;</li>\n  <li>&nbsp;Contain dangerous poisons&nbsp;</li>\n  <li><img src=\"https://i.imgsafe.org/cf/cfeda87882.png\" width=\"225\" height=\"225\"/></li>\n</ul>\n<h2>&nbsp;Weight Problems &amp; Obesity&nbsp;</h2>\n<p><img src=\"https://i.imgsafe.org/cf/cffe26e001.jpeg\" width=\"500\" height=\"750\"/></p>\n<h2>Real food</h2>\n<p><img src=\"https://i.imgsafe.org/cf/cffe23fba4.jpeg\" width=\"299\" height=\"169\"/></p>\n<h1>Fake food</h1>\n<h2>&nbsp;Muscular System&nbsp;</h2>\n<ul>\n  <li>&nbsp;Shape: Creates a lean toned body shape&nbsp;</li>\n  <li>&nbsp;Attached: At both ends of the bones by tendons&nbsp;</li>\n  <li>&nbsp;Motion: Produces movement of the skeleton&nbsp;</li>\n  <li>&nbsp;Stabilises: Provides stabilisation of movement&nbsp;</li>\n  <li>&nbsp;Strength: Is responsible for strength &nbsp;</li>\n</ul>\n<h2>&nbsp;Subcutaneous Fat&nbsp;</h2>\n<ul>\n  <li>&nbsp;The fat that sits on top of muscle&nbsp;</li>\n  <li>&nbsp;Stored energy that has not been used&nbsp;</li>\n  <li>&nbsp;Caused from excess calorie consumption&nbsp;</li>\n  <li>&nbsp;The fat everyone thinks of when they want to lose weight&nbsp;</li>\n  <li>&nbsp;Creates an out of shape and overweight look&nbsp;</li>\n</ul>\n<h2>&nbsp;Visceral Fat&nbsp;</h2>\n<ul>\n  <li>&nbsp;Visceral fat is fat which collects around the vital organs within the abdominal cavity&nbsp;</li>\n  <li>Considered to be the most dangerous of all body fat&nbsp;</li>\n  <li>It causes a distended bloated looking stomach&nbsp;</li>\n  <li>&nbsp;Linked to eating large amounts of processed sugar and saturated fat&nbsp;</li>\n  <li>It is also linked to CVD, Hypertension and a Sedentary</li>\n  <li>&nbsp;lifestyles Can be reversed through a positive change of your diet and lifestyle &nbsp;</li>\n</ul>\n<h2>&nbsp;CANCER&nbsp;</h2>\n<p>&nbsp;Evidence suggests that being overweight or obese is linked to an increased risk of the following cancers: &nbsp;</p>\n<ul>\n  <li>&nbsp;&nbsp;Endometrial: 2-4 times more likely&nbsp;</li>\n  <li>&nbsp;Esophageal: twice as likely&nbsp;</li>\n  <li>&nbsp;Gastric cardia: twice as likely&nbsp;</li>\n  <li>&nbsp;Liver: twice as likely&nbsp;</li>\n  <li>&nbsp;Kidney: twice as likely&nbsp;</li>\n  <li>&nbsp;Pancreatic: 1.5 times more likely&nbsp;</li>\n  <li>&nbsp;Colorectal: 30% more likely&nbsp;</li>\n  <li>&nbsp;Gallbladder: 20% more likely&nbsp;</li>\n  <li>&nbsp;Breast: 12% more likely (40% increased risk for postmenopausal women)&nbsp;</li>\n  <li>&nbsp;Ovarian: 10% more likely&nbsp;</li>\n  <li>Thyroid: 10% more likely&nbsp;</li>\n</ul>\n<h2>&nbsp;2 - Hip To Waist Ratio&nbsp;</h2>\n<ul>\n  <li>&nbsp;✓Determines your health risk&nbsp;</li>\n  <li>✓Simple measure of fat distribution&nbsp;</li>\n  <li>&nbsp;Even at “normal weight” BMI of less than 25, people were at three times higher risk of death from heart disease if they were carrying more of their weight (FAT) around their waist&nbsp;</li>\n</ul>\n<h2>&nbsp;3. Record Your Weight</h2>\n<ul>\n  <li>&nbsp;Pros:&nbsp;</li>\n  <li>&nbsp;✓ Helps track your progress&nbsp;</li>\n  <li>✓ Gives you a starting point&nbsp;</li>\n  <li>✓ Good source of motivation &nbsp;&nbsp;&nbsp;</li>\n</ul>\n<p><br></p>\n<ul>\n  <li>&nbsp;Cons:&nbsp;</li>\n  <li>× Not very accurate&nbsp;</li>\n  <li>× Does not measure changes in body shape or muscle mass&nbsp;</li>\n  <li>× Can spiral you toward obsessive behaviour&nbsp;</li>\n  <li>× Weight fluctuates constantly throughout the day&nbsp;</li>\n</ul>\n<p><br></p>\n<ul>\n  <li>&nbsp;Rules:&nbsp;</li>\n  <li>1. Weigh yourself on a hard surface&nbsp;</li>\n  <li>2. Use the same scale every time&nbsp;</li>\n  <li>3. Only weigh yourself once a week&nbsp;</li>\n  <li>4. Make sure it is the same day, same time (preferably Friday morning)&nbsp;</li>\n  <li>5. Record the results&nbsp;</li>\n</ul>\n<h2>&nbsp;Body Fat – Overweight&nbsp;</h2>\n<ul>\n  <li>&nbsp;Lifestyle:&nbsp;</li>\n  <li>&nbsp;Eat too much processed food/alcohol&nbsp;</li>\n  <li>&nbsp;Eat too many calories with no regular meals&nbsp;</li>\n  <li>&nbsp;Sedentary lifestyle: Little or no exercises&nbsp;</li>\n  <li>&nbsp;Carries lots of excess fat&nbsp;</li>\n  <li>Changes to make to lose fat:&nbsp;</li>\n  <li>&nbsp;Reduce processed food&nbsp;</li>\n  <li>&nbsp;Eat 3 regular meals per day&nbsp;</li>\n  <li>&nbsp;Start to be more active doing anything • Complete 3 Day Food Diary&nbsp;</li>\n</ul>\n<h2>&nbsp;Body Fat – Above Average&nbsp;</h2>\n<ul>\n  <li>&nbsp;Lifestyle:&nbsp;</li>\n  <li>&nbsp;Eat processed food/alcohol regularly&nbsp;</li>\n  <li>&nbsp;Eat regular meals but portions may be too big&nbsp;</li>\n  <li>&nbsp;Lightly active and possibly exercising regularly&nbsp;</li>\n  <li>&nbsp;Carries some excess fat (Can be healthy if all other health markers are good)&nbsp;</li>\n  <li>Changes to make to lose fat:&nbsp;</li>\n  <li>&nbsp;Reduce processed foods even more&nbsp;</li>\n  <li>&nbsp;Be aware of portion control&nbsp;</li>\n  <li>&nbsp;Plan weekly exercise 3-4 times per week (Strength + Cardio)&nbsp;</li>\n</ul>\n<h2>&nbsp;Body Fat – Healthy (Pinch an Inch)</h2>\n<ul>\n  <li>&nbsp;&nbsp;Lifestyle:&nbsp;</li>\n  <li>&nbsp;Eats little processed foods/alcohol (3 times per week)&nbsp;</li>\n  <li>&nbsp;Eats a balanced diet some planning of meals and snacks&nbsp;</li>\n  <li>&nbsp;Exercises 3-4 times per week (Strength + Cardio)&nbsp;</li>\n  <li>&nbsp;Carries body fat within healthy ranges</li>\n  <li>Changes to make to get leaner/toned:&nbsp;</li>\n  <li>&nbsp;Start tracking Calories / Macros&nbsp;</li>\n  <li>&nbsp;Add specific Strength Training for further results&nbsp;</li>\n  <li>&nbsp;Track body shape results&nbsp;</li>\n</ul>\n<h2>&nbsp;Body Fat – Athletic&nbsp;</h2>\n<ul>\n  <li>&nbsp;Lifestyle:&nbsp;</li>\n  <li>&nbsp;Eats minimal processed foods/alcohol (twice per week)&nbsp;</li>\n  <li>&nbsp;Eats a specifically planned diet most of the week&nbsp;</li>\n  <li>&nbsp;Exercises with planned strength + cardio sessions&nbsp;</li>\n  <li>&nbsp;Carries very little body fat Changes to make to get more muscular:&nbsp;</li>\n  <li>&nbsp;Plan a macro based exact calorie diet 50C/30P/20F&nbsp;</li>\n  <li>&nbsp;Plan all training sessions 4-6 times per week • Track all calories and body changes&nbsp;</li>\n</ul>\n<h2>&nbsp;Body Fat Goals&nbsp;</h2>\n<ul>\n  <li>&nbsp;Body Fat is directly linked to lifestyle&nbsp;</li>\n  <li>Choose a healthy body fat goal that is maintainable with your lifestyle</li>\n  <li>&nbsp;Reaching your goal body fat will take dedication and sacrifice</li>\n  <li>&nbsp;Everyone’s body has different genetic potential, don’t compare your body to anyone else&nbsp;</li>\n</ul>\n<h2>&nbsp;Rewards Of Knowing How To Control Body Shape&nbsp;</h2>\n<ul>\n  <li>&nbsp;Understand Importance of Whole Food</li>\n  <li>&nbsp;Reduce Processed Food Intake&nbsp;</li>\n  <li>Understand Muscle &amp; Fat</li>\n  <li>&nbsp;Can control our body shape&nbsp;</li>\n</ul>\n<p><br></p>\n<p><br></p>\n<p>Thanks for reading pleas let me know if this helps any body. And pls ask any questions if you want to know more. I will load lesson 3 very soon thanks for reading my posts....&nbsp;</p>\n</html>",
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      "body": "<html>\n<h1>&nbsp;STARTER PACK.....&nbsp;</h1>\n<h1>&nbsp;HEALTH &amp; FITNESS.....&nbsp;</h1>\n<h2>&nbsp;�REAL FITNESS FOR REAL PEOPLE�&nbsp;</h2>\n<p><img src=\"https://i.imgsafe.org/a4/a4f430b818.jpeg\" width=\"227\" height=\"222\"/></p>\n<h1>&nbsp;HEALTH AND FITNESS&nbsp;</h1>\n<p>&nbsp;To truly achieve your desired fitness results and keep them for life you need to find a long term sustainable daily diet that is healthy, nutritious, convenient and full of foods and meals you look forward to eating. There is no magic pill or quick fix to weight loss and a healthier you. Crash diets, weight loss pills, meal replacement shakes and ridiculous fitness products that claim amazing results with little or no effort are all lies.&nbsp;</p>\n<p><img src=\"https://i.imgsafe.org/a4/a4f96cadfd.jpeg\" width=\"500\" height=\"331\"/></p>\n<h1>&nbsp;THERE ARE REALLY ONLY A HANDFUL OF THINGS THAT WORK EVERY TIME:</h1>\n<ul>\n  <li>&nbsp;Make small changes each week to your diet to a healthier sustainable one until it works perfectly for you with your lifestyle and desired results.</li>\n  <li>&nbsp;Get regular exercise in both Strength training (Weights) and Cardiovascular training (Running, cycling, swimming etc…) starting with 2-3 times per week.&nbsp;</li>\n  <li>Keep the body as active as possible the rest of the time – cycle to work, walk a lot more and use stairs instead of elevators.</li>\n  <li>&nbsp;Plan to keep the changes you make for life. If you return to your old diet and activity levels after achieving your results, there is only one thing that will happen. If it made you overweight, low in energy and feeling terrible before trust me it will do the exact same thing again.&nbsp;</li>\n  <li><img src=\"https://i.imgsafe.org/a5/a506681a1b.jpeg\" width=\"759\" height=\"422\"/></li>\n  <li>&nbsp;Getting into a regular habit of exercise is the easy part but with your diet you need to make a conscious effort to cut out processed sugary fatty foods and find healthy alternative options you enjoy eating for every meal and snack.&nbsp;</li>\n  <li>You must enjoy the foods you eat otherwise the diet you choose will be unsustainable.</li>\n  <li>&nbsp;80% of achieving fitness results is dependent on the foods you are putting into your body. You exercise 4 hours per week at most, what do you do for the other 164 hours of the week? Eat, sleep, work and live life. Food is what fuels your body. Remember this! Food is your fuel! Don't put low quality processed fuel into your body and expect it to run properly. Put the highest quality, natural, whole food fuel into your body and nothing else.&nbsp;</li>\n  <li>Adjusting to this can be hard at first but there are literally hundreds of healthy alternatives, which are nutritious and delicious.&nbsp;</li>\n  <li>Once you find healthy meals you enjoy and your taste buds adjust to fresh nutritious food you will never want to go back to processed food again.&nbsp;</li>\n  <li><img src=\"https://i.imgsafe.org/a5/a5100bbec7.jpeg\" width=\"425\" height=\"282\"/></li>\n</ul>\n<h1>&nbsp;THE FOODS THAT ARE MAKING US FAT&nbsp;</h1>\n<ul>\n  <li>&nbsp;Your first step is to cut these foods almost entirely from your daily diet. Change nothing else in week one but cutting these foods from your daily diet. They are fine on occasion as a treat but they cannot be part of your everyday diet.&nbsp;</li>\n  <li>&nbsp;N.B. - The below list of foods has become a daily part of societies diet but these are the foods causing obesity and other common medical conditions.&nbsp;</li>\n  <li>&nbsp;&nbsp;Sugar&nbsp;</li>\n  <li>&nbsp;&nbsp;Fizzy drinks (diet and full sugar)&nbsp;</li>\n  <li>&nbsp;&nbsp;Alcohol</li>\n  <li>&nbsp;&nbsp;Sugary milky coffees/frozen coffees</li>\n  <li>&nbsp;&nbsp;Overly sugary smoothies (made with too much fruit and frozen yoghurt)</li>\n  <li>&nbsp;&nbsp;Chocolate&nbsp;</li>\n  <li>&nbsp;Biscuits</li>\n  <li>&nbsp;&nbsp;Breakfast bars, shakes, biscuits and sugary cereals</li>\n  <li>&nbsp;&nbsp;Crisps&nbsp;</li>\n  <li>&nbsp;Crackers</li>\n  <li>&nbsp;Cakes and pastries&nbsp;</li>\n  <li>&nbsp;White breads&nbsp;</li>\n  <li>&nbsp;Baguettes/Demi baguettes&nbsp;</li>\n  <li>&nbsp;Mayonnaise&nbsp;</li>\n  <li>&nbsp;Low fat food alternatives (Weight-watchers style products etc… Full of sugar and salt)&nbsp;</li>\n  <li>&nbsp;Frozen foods/ready meals&nbsp;</li>\n  <li>&nbsp;Takeout foods - Pizza, Chinese, Indian, chipper etc.&nbsp;</li>\n  <li>&nbsp;Fast food • Overly indulgent restaurant food&nbsp;</li>\n  <li>&nbsp;Breaded or processed meats&nbsp;</li>\n  <li>&nbsp;Diet foods and shakes (Filled with sugar)&nbsp;</li>\n  <li>&nbsp;Too much dairy (Okay in small amounts if they don't irritate your digestion)&nbsp;</li>\n  <li>Too much butter (Okay in small amounts)&nbsp;</li>\n  <li>Too much oils (Olive oils, seed oils okay in small amounts) &nbsp;</li>\n</ul>\n<h1>&nbsp;WHAT YOUR MEALS SHOULD LOOK LIKE&nbsp;</h1>\n<p><img src=\"https://i.imgsafe.org/a5/a5318efee7.jpeg\" width=\"2400\" height=\"1599\"/></p>\n<ul>\n  <li>&nbsp;Don’t make your nutrition too complicated. You want to eat 3 healthy meals per day containing the following:</li>\n  <li>&nbsp;LEAN PROTEIN: As shown above eat a moderate sized piece of lean meat at each meal (1/4 of your plate) like chicken, turkey, lean beef, lean pork, fish, eggs or a vegetarian source such as beans, lentils, chickpeas, tofu or pulses.&nbsp;</li>\n  <li>STARCH CARBOHYDRATE: As shown above eat a moderate amount of starch carbohydrate at each meal (1/4 of your plate) such as wholegrain rice, wholegrain pasta, quinoa, couscous, oats, potatoes, sweet potatoes, parsnips, corn or if eating bread limit to 2 slices of wholegrain bread or a wholegrain wrap. Limit bread intake to one meal per day.&nbsp;</li>\n  <li>VEGETABLES/SALAD: As shown above eat lots of vegetables and green leafy salad at each meal (1/2 of your plate) like broccoli, cauliflower, all types green vegetables, all types of green leafy salad, carrots etc…&nbsp;</li>\n  <li>&nbsp;SNACKING BETWEEN MEALS: As well as staying well hydrated make sure to snack on fresh fruit each day to load up on vitamins and minerals while also helping to fuel your body throughout the day. Snack on 2 pieces of fresh fruit per day like apple, banana, kiwi, grapes (150g), pineapples (150g), berries (150g) and all other types of fresh fruit.&nbsp;</li>\n  <li>SNACKING ON NUTS: Be very careful snacking on nuts. Although most nuts are full of good fats they are very high in calories, which can easily cause you to overeat even with small amounts. Limit to 25g per day of either unsalted nuts or nut butters (almond butter, peanut butter etc…). This is a small handful at most. No more!</li>\n  <li>&nbsp;I always recommend only keeping whole natural foods in your house. Small treats in moderation of the less healthy foods you love are fine however if they are easily accessible in your home you will tend to overindulge and give in when tired and emotional. Throw out all unhealthy processed foods from your house and make a habit of filling your kitchen with only healthy nutritious foods. If that is all you have in your house that is all you will eat <img src=\"https://i.imgsafe.org/a5/a53c55ef41.jpeg\" width=\"696\" height=\"348\"/></li>\n</ul>\n<h1>&nbsp;PLANNING YOUR MEALS AND SNACKS&nbsp;</h1>\n<ul>\n  <li>&nbsp;Below you will find nutritious and tasty examples of the options you can have at each meal. If you make a conscious effort to find healthy alternatives that you enjoy and can make yourself in a quick and convenient manner then sticking to a clean healthy diet becomes second nature. It is very easy to cook a healthy and nutritious meal in the same time it takes to order and wait for a takeout. You can also cook your meals in bulk and freeze or refrigerate them for later in the week.&nbsp;</li>\n</ul>\n<h2>&nbsp;BREAKFASTS:&nbsp;</h2>\n<ul>\n  <li>&nbsp;1. Poached / Scrambled eggs and sweet potato or wholegrain toast&nbsp;</li>\n  <li>2. 2 slices of wholegrain toast with nut butter and chopped banana&nbsp;</li>\n  <li>3. 100g Fresh fruit, 30g muesli (no added sugar) and 200g of dairy free yoghurt/natural yoghurt&nbsp;</li>\n  <li>4. Protein Oats: 30g oats, 1 scoop of chocolate protein. Once oats are cooked mix in 1 teaspoon of nut butter (Almond or Peanut).&nbsp;</li>\n  <li><img src=\"https://i.imgsafe.org/a5/a57651014e.jpeg\" width=\"580\" height=\"300\"/></li>\n</ul>\n<h1>&nbsp;LUNCHES:&nbsp;</h1>\n<ul>\n  <li>&nbsp;1. Marinated chicken fillet, sweet potato wedges and green vegetables</li>\n  <li>&nbsp;2. Mexican Salad - Chicken, sweet potato, salad, salsa, guacamole.&nbsp;</li>\n  <li>3. Wholegrain wrap/sandwich - with chicken, lots of salad and healthy dressing (Houmous, Guacamole and Salsa are great healthy dressings)&nbsp;</li>\n</ul>\n<h1>&nbsp;DINNERS:&nbsp;</h1>\n<ul>\n  <li>&nbsp;1. Homemade Curry, Chili con carne or Bolognaise (Chicken, turkey or beans)&nbsp;</li>\n  <li>&nbsp;2. Salad with hot chicken breast and healthy dressing&nbsp;</li>\n  <li>&nbsp;3. Fresh Fish with sweet potato and green vegetables&nbsp;</li>\n  <li>&nbsp;4. Stir fry with chicken breast, lots of vegetables and a small amount of oil.</li>\n  <li>&nbsp;The list is endless if homemade in a healthy way. Choose your favourite meal, Find a healthy version and learn how to make it.&nbsp;</li>\n</ul>\n<p><img src=\"https://i.imgsafe.org/a5/a5851362f9.jpeg\" width=\"1500\" height=\"2250\"/></p>\n<h1>&nbsp;THE BULLET POINTS : LOOKING AT OVERALL CHANGE&nbsp;</h1>\n<p>&nbsp;You should eat 3 regular healthy meals each day with 2-3 healthy snacks:&nbsp;</p>\n<ul>\n  <li>&nbsp;&nbsp;Eat breakfast, lunch and dinner at regular times along with 2-3 healthy snacks in between meals each day.&nbsp;</li>\n  <li>&nbsp;Eat breakfast and drink a large glass of water with a squeeze of fresh lemon juice within 30 minutes of waking up.&nbsp;</li>\n  <li>&nbsp;Try to eat every 3 – 4 hours.&nbsp;</li>\n  <li>&nbsp;Never skip a main meal.&nbsp;</li>\n  <li>&nbsp;Drink lots and lots and lots of water - Try to have a glass of water every hour so not to get dehydrated.&nbsp;</li>\n  <li>&nbsp;If you feel hungry shortly after eating you are not hungry but dehydrated so drink some water.&nbsp;</li>\n  <li>&nbsp;Eat a good protein source at each meal.</li>\n  <li>&nbsp;Sleep a minimum 7.5 - 9 hours per night.&nbsp;</li>\n  <li>&nbsp;Take a good quality Omega 3/6 fish oil daily.&nbsp;</li>\n  <li>Don’t deprive yourself too much – Once a week treat yourself to some of the food you love guilt free or enjoy some drinks but know when to stop. An overindulgent night of eating and drinking can cancel out an entire weeks work towards fat loss. Remember this if fat loss is your primary goal.&nbsp;</li>\n</ul>\n<p><img src=\"https://i.imgsafe.org/a5/a5b59c24ad.jpeg\" width=\"620\" height=\"350\"/></p>\n<h1>&nbsp;COOKING TIPS:&nbsp;</h1>\n<p>&nbsp;Most curries, chillis and bolognaises are based with simple chopped tomatoes and herbs and spices. Learn to season homemade sauces to your liking using paprika, chillies, curry powders, herbs etc… Use minimal amounts of oils when cooking. No more than 1/2 tablespoon of oil per serving in dishes. Add lots of vegetables and a good protein source to your dishes to pack them full of nutrients. Most meals will take no longer than 30 minutes to prepare and cook. 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