Keep your body well hydrated

  • Keep sipping water from time to time before you get thirsty (feeling thirsty means that your body is already dehydrated to some extent).
  • Drink lots of fluids (around 8 glasses) per day and make water the major part of that.
  • Avoid sugary soft and fizzy drinks which contain lots of added sugar.

Control your caloric intake and caloric expenditure in the following way

  • If you want to maintain your body weight, you need to balance the number of calories that you eat with the number of calories that you burn
  • If you want to lose weight, you need to consume less calories than you burn
  • If you want to gain weight, you need to consume more calories than you burn

Keep your body well hydrated

  • Keep sipping water from time to time before you get thirsty (feeling thirsty means that your body is already dehydrated to some extent).
  • Drink lots of fluids (around 8 glasses) per day and make water the major part of that.
  • Avoid sugary soft and fizzy drinks which contain lots of added sugar.

Control your caloric intake and caloric expenditure in the following way

  • If you want to maintain your body weight, you need to balance the number of calories that you eat with the number of calories that you burn
  • If you want to lose weight, you need to consume less calories than you burn
  • If you want to gain weight, you need to consume more calories than you burn

Loose body fat the healthy way

  • Consume lots of green vegetables and some fruits every day.
  • Keep your body well hydrated and consume 5-6 small well balanced meals instead of 2 or 3 large meals.
  • Eat healthy fats from oily fish, olives, avocadoes, nuts, olive oil, canola oil and sunflower oil.

Reduce your salt intake

  • Try to avoid adding salt to your food, since many foods have already salt in their own.
  • If you are adding salt to your food try to minimize the quantity and only use iodized salt.

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