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How to eat

I have helped Yvonne and hundreds of others using these principles, so if you follow the plan to the letter, you will get results. If you change it, even a little, you won't.

I'm not saying that it is easy, but we will focus on making one major change -- introducing a protein breakfast -- and let the momentum build. If you move away from your cereal or porridge to a protein and fat-based breakfast, your body will thank you for it.

Bread, cereals and juices turn into sugar very quickly in our bloodstream and they play havoc with the hormone insulin, which helps regulate your blood sugar levels.

Protein is derived from the Greek word of first importance. It detoxifies the liver, rebuilds the immune system, repairs muscles after exercise, increases satisfaction and reduces cravings after meals and it even burns energy during digestion.

We will also introduce two minor but important changes -- increasing your water intake gradually to three litres and taking 5g/one teaspoon of omega-3 fish oils with each meal.

Your body needs hydration for its organs to function properly. Many people confuse the symptoms of thirst for hunger and hence over-eat. Fish oil is the secret weapon in fat loss. Fish oil turns on fat-burning cells, turns off fat-storing cells, reduces sweet cravings and aids your cardiovascular health.

These are three actions for this week that will help deliver your long-term outcome. Actions generate results.

If you focus on the results you will get frustrated, but if you focus and track the actions you have direct control over -- such as eating a protein-based breakfast, drinking water and taking a teaspoon of fish oil at each meal -- you will achieve success.

Eat your breakfast an hour before your workout if you are training in the morning.

You cannot drive your car when there is no fuel in the tank and your body is no different.

Weekend Magazine