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Eat a palm-sized serving of protein-rich foods (meat, eggs, dairy products, legumes, etc.) and a fist-sized serving of vegetables at each meal.

Add a thumb-sized serving of fatty foods (like butter, oil, and nuts).

A cupped handful of carbohydrates (pasta, rice, fruit) are ideal as a supplement.

These figures apply to women, for men it is double the amount.

Before a workout, it's best to eat a meal or snack that includes carbohydrates and protein to provide energy and support muscle function.

After a workout, focus on a combination of protein and carbohydrates to aid in muscle recovery and replenish glycogen stores.

Hydration is also crucial before, during, and after exercise.

That can vary greatly from person to person. Body weight is influenced by many factors, most notably the water content of the body.

Be patient and give your body the time it needs to make the changes. A healthy and sustainable weight loss is around 0.5-1 kg (1-2 lbs) per week.

Fluctuations are also completely normal and part of your Journey.

Weigh yourself max. Ix per week at the same time of day and under the same conditions, preferably in the morning and on an empty stomach.

Short-term fluctuations in body weight are due to the water balance. It is important that the trend is downwards.

Also take your body measurements 1-2 times a month, so you can keep a closer watch on your progress.

In the literature, 30-40 ml of fluid per kilogram (0.5-1 fl. oz per Ib) of body weight is recommended. With physical activity and high temperatures etc. it can be more.

To determine your ideal amount of water, use the water tracker in the app. You can find it in the statistics.

The best time to exercise is when it fits into your schedule and when you feel most energized.

Some people prefer morning workouts to start their day off right, while others find evening workouts help them unwind.

The key is to find a time that works for you and stick to it consistently.