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How much you should eat?

Category	How much you should eat?
Male	2,600-2,800 kcal
Womens	2,000-2,200 kcal
Kids	1,000-1,400 kcal

Amazing 10 min. ab workout

TIPS FOR A HEALTHIER YOU

1. SET GOALS: having goals make you fight for something that you want and you think that with effort you can make it happen. Seeing the progress you are making as you get closer to the set goal is one of the most rewarding feeling
2. MAKE THOSE GOALS WITHIN REASON: As everyone knows, you can't make a goal to lose 30 punds in one month. You have to feel that you are going to be able to do it. Be kind to your body, you will se the rewards of your progress soon enough.
3. EXERCISE: You cannot become healthier just by eating clean, you also have to combine it with exercise. It has so many benefits. For example one day that you don't feel like going to the gym, you can enjoy the nature by going to run to the mountain, or just by walking. Don't get frusted If you see people running faster or for longer, some day you will also do it.
4. HEALTHY EATING: That is one of the most rewarding things you can do. You will see the change in a couple of weeks and that will make you do it for longer or even forever. By eating clean we don't mean to eat just fruit and vegetables, because you obviously need some protein to be full of energy and ready for the gym. Some good high protein foods are meat, chickpeas, lentils...
5. WATER: water, water, water... Water is such an amazing thing. You should feed your body every day with at least more than one liter. This might seem a lot but your body will be grateful at the end of the day. Another benefit is that the water fills you up and has got 0 kcal.
6. TAKE PICTURES: If you want to see your progres, take photos often. It's a real treasure to compare your first day pics to your third month pics.
7. REWARD YOURSELF: This one is also one of the big one. Don't forget to reward yourself. I'm not saying to always give into carvings, but don't torture yourself, and be kind to your body.