<aside>

Key Healthy Eating Principles:

Allow a 4-hour gap between meals
Have breakfast 2 hours after waking up
Replace white sugar with natural sweeteners like honey, dates, or stevia
Drink sufficient water daily according to your weight
Take a 10-minute walk daily, increasing by 5 minutes each week
Use stairs instead of elevators
Get 7-9 hours of continuous sleep daily </aside>

Drink Water Everyday💦

Weight range “Kg”	Daily water “Liters”	Cup “250ml”
50 - 60 Kg	1,5 - 2 L	6 - 8 cups
60 - 75 kg	2 - 2,5 L	8 - 10 cups
75 - 90 kg	2,5 - 3 L	10 - 12 cups

Precise Calculation Formula = Your Weight (kg) × 0.033 = Daily Water (Liters)

For EX : 70 kg person → 70 × 0.033 = 2.31 L/day.

Daily Meal Tracking System

Day	Breakfast	Lunch	Dinner	Snacks	Water Intake	Notes
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Delicious Meal Options

Breakfast Options (2 hours after waking up)

Lunch Options

Dinner Options

Snack Options

Weekly Progress Tracker

| Weekly Goal

| Progress | Notes | | --- | --- | --- | | Water intake goal met | /7 days | | | 4-hour meal spacing | /7 days | | | Daily walking | /7 days | | | 7-9 hours sleep | /7 days | |