How to stay healthy, trim and happy this summer.

1. Drink lots of water - 
1 cup (250ml) per mass of 10kg should be sufficient intake per day. Water also fills you up, especially in between meals.

2. Exercise -
Walking is the best form of exercise. You will not strain your muscles while enjoying the calm and serenity of nature and your environment. This will take your mind of your exercise and you will have time to think and meditate. Take a brisk walk every morning or evening for about 20min.
If you are taking fat burning supplements or any other weight loss products, exercising is vital.....

3. Change your eating pattern -
Instead of eating 3 big meals per day, try and distribute your portions throughout the day.
You should be having 5 - 6 portions per day.
Morning:
It's always good to have a glass of water when you wake up.
Eat a good, healthy breakfast. This should keep you going until mid morning.
Pre mid-morning:
Have a glass of water. This should fill you until your next snack.
Mid-morning:
 Have your beverage with a light snack. This should just keep you going until your lunch break.
I would suggest one or two provitas or any other light biscuit or snacker bread, with your favorite topping.
Pre lunch time:
Have a glass of water. This should fill you until your next meal.
Lunch time:
Normally a lunch break is at about 1pm. Try eating a healthy meal that includes veggies. Have a wrap. It's healthy and delicious.
Don't over eat or else you will feel bloated, tired, irritated and have a lack of concentration.
Pre mid-afternoon:
have a glass of water. This should fill you until your next snack.
Mid afternoon:
This is your afternoon 'tea break'. Have a fruit or two with a glass of water.
Late afternoon:
Have your coffee with a biscuit and don't forget your water.
Dinner:
This should be your last meal for the day.  Try eating before 8pm. Keep it light and small.
Salads are good. Roasted veggies are delicious.
Meats and other bulky foodstuff are just too heavy to eat in the evening. If you love your meat then have small portions. A little starch won't hurt, but include your veggies.
Have a glass of water instead of fizzy drinks...
Pre bed time:
I always like to have a cup of tea before retiring to bed.
These are good tea options - chamomile, ginger, jasmine, green or just squeeze a lemon or grapefruit and add some mint leaves.
Keep a glass of water next to your bed just in case you need to drink during the night.

Get an intake of proteins and fibers. This you can get in fruit and veggies. Remember that the more colorful your meal is, the healthier you are eating. Don't over cook your veggies. Rather fry them in a little olive oil for under 7 min until cooked but still crunchy.

4 Get enough sleep:

A good mattress and pillow is very important to get a good night's sleep. If your back or neck is sore, you will not be able to sleep properly and as a result, wake up moody and not have energy for your daily routine.

5 The power of laughter:

Be happy and laugh. Life is too short to be miserable. Laughter is a way of staying young and also good exercise for your face and tummy muscles. Laugh as much as you can.