1. EAT REGULARLY, preferably 4-5 meals a day - 3 bigger: breakfast, lunch and dinner and 1-2 snacks, on fixed times. Figure out the frequency of your meals that works best for you and stick to it. You will get used to regular delivery of energy and nutrients. This will teach your body not to make reserves and you will learn to eat with moderation (not to big portions) . Regular eating also means best use of energy and prevention of fat tissue storage. Start your day with breakfast. It is the most important meal of the day. After a long night's rest, your body needs the fuel to get your metabolism going and give you energy for the start of the day. Eat it not later than 2 h after you wake up. Your breakfast should be nutritious. The best would be if it contains wholegrain bread or cereal, low-fat cottage cheese or other protein-rich product (e.g. eggs, lean ham) and a lot of vegetables. According to research lack of breakfast may result in all-day snacking. Intervals between meals should not extend 3-4 h nor should be shorter than 2 h. Eat light supper, 2-3 h before you go to sleep.

2. CHOOSE FOOD FROM VARIOUS FOOD GROUPS; VARY YOUR MENU. Choose products from all groups of Food Guide Pyramid. Your menu should be diversified. Thanks to this you will deliver to your body all the essential nutrients. On the base of the Pyramid you will find products which you should consume in bigger portion, going upper the Pyramid the quantities should get smaller. See Food Guide Pyramid (to podkreślone powinno być podlinkowane, tak, żeby po kliknięciu przenosiło na piramidę) for advice.

3. AVOID FOOD WHICH, EXCEPT FOR CALORIES, GIVE LITTLE. Most of all eliminate from your menu: a. Highly processed food like chips, chocolate bars and other sweets, fast food etc. Those products deliver nothing but calories. Next to it in many cases the fat processing causes the trans-isomers creation, which might be very harmful to your health. The glycemic index of this food containing carbohydrates is very high which results in easy fat tissue storage b. Sweetened beverages e.g. soda, which besides sugar of high glycemic index contain a lot of chemical substances like colorants, preservatives. Although all the substances are legal, for some people they can cause side effects e.g. allergy. Whereas sugar is only a source of so called empty calories, which consumed in overdose leads to obesity. Besides that it causes dental caries. c. Food containing a lot of fat like pork, cold meat, sausages, greasy soups and souses. Do not use sour cream and flour to thicken your soup. Be aware that fat is the most caloric ingredient: 1 gram of fat delivers 9 calories, while 1 gram of carbohydrates or protein – just 4 calories. Remember, animal fat promotes sclerosis.

4. LIMIT THE SALT CONSUMPTION. Too high salt level in your diet may contribute to higher blood pressure. 1 flat teaspoon (5-6g) makes the sufficient daily amount. Remember that salt has been already added during production of many product e.g. ham, cold meat, hard cheeses, ready to use meals etc. Instead of salt while preparing your meals use herbs and mild species (hot ones stimulate appetite).

5. CHOOSE HEALTHY COOKING METHODS like cooking with steam, boiling, baking and stewing. Avoid frying. Absolutely eliminate cutlets and chops coated in breadcrumbs. Fat from the pan soaks into the breadcrumbs and makes the dish “caloric bomb”.

6. DRINK PLENTY OF WATER – at least 1,5 liter. Drink water which will not only quench your thirst but also it will clean up your body from toxins and eliminate metabolic products, help you to keep the right temperature, wet the joints etc. Drink small portions of water throughout the day. If you drink all the water at once there will be less benefits. Carry a bottle of water and create a healthy habit for drinking water.

7. GIVE UP UNHEALTHY STIMULANTS SUCH AS SMOKING AND ALCOHOLIC BEVERAGES. Alcohol delivers a lot of calories. Remember, drinking 1 beer (0,5 l) you will add to your meals 250 kcal, if you drink 3 beers – 750 kcal!!! Next to it glycemic index of beer is very high. This means that it is easily transformed into fat tissue. When you drink one glass of red vine (150ml) you add to your diet 100 kcal. The sweeter the wine the more calories it contains. Vodka is the most calories out of the alcoholic beverages – 100 ml is equal to 220 kcal!!! Next to it most of the times when you drink you lose your control on what you are eating. Remember – alcohol stimulates appetite and burden liver. In overdose it causes blood pressure increase.

8. BE PHYSICALLY ACTIVE. According to the most recent recommendations if you want to be well be active at least half an hour (better one hour) through the day doing different kind of activity including walking, climbing up and down stairs, playing with your children etc. Seek an opportunity to move e.g. get out the bus one stop in front of your destination and walk the rest, park your car little bit further, walk when you are talking on the phone, etc. Choose the activity you enjoy. If you do not like jogging nor going to the gym choose dancing or swimming. Or maybe you prefer bicycling? It is important that you like it and do it systematically. Thanks to regularity your weight will be under control. Additionally growing muscle mass will increase your metabolism what is very beneficial.

9. HAVE A GOOD SLEEP. Do you know that insufficient sleep increases your appetite? This is due to disruption of hormones secretion responsible for hunger: insufficient sleep lowers level of leptin what increases the appetite and increases level of ghrelin what gives a signal for eating. Next to it lower level of leptin increases insulin secretion (excess insulin results in weight gain). Summarizing: get enough sleep, because other way you will not only be hungry all the time but also fat content in your body will grow due to the higher insulin level. How many hours of sleep do we need? This is individual, generally 7-8 hours. So dedicate sufficient time for sleep because thanks to it your appetite will be under control and you will have more energy and optimism.

10. LIVE MINDFULLY AND ENJOY YOUR LIFE. Eat slowly and calmly. Your mind will be clear and it will learn to concentrate on current activity. Focus on what is on your plate. The rest can wait. Mindfulness is important in any aspect of your life. Thanks to it you will hear your needs and feelings, your self-awareness will grow. More peace and less stress will be around you, the beauty of life will be easer to notice. Remember, friendly attitude helps to achieve goals.