Hi everyone,

as you know I have started this blog to share the story of my weight loss then I moved to science communication. Promoting a healthy, balanced diet and a healthy living is still part of science communication as it means teaching people about nutrition and the science behind the way how our body works. The recommended daily calorie intake for a female is 2000 Kcal and 2500Kcal for a male. 50% to 60% of the calorie intake should come from carbs, 10% from fat and the rest is protein. Also, don’t forget your 5-a-day, which means eating 5 portions of fruits and veg of different colours per day.

If you are trying to lose weight, I do encourage to read my articles about the story of my weight loss (links below).

Dieting, working-out and weight loss sounds terrible, but if you follow my instructions they can be very funny!


Water bottle


Remember to keep yourself hydrated all the time and drink plenty of water. A nice water bottle is what you do need. Also if you want to track your activities, you can buy a FitBitand see how many steps you do every day, how many calories you burn and it helps in tracking your sleep.

The NHS also recommends 150 min of moderate to intense work-out per week. Which activity is the best to keep you in good shape? Without any doubt, running. Running is cheap, a full cardio exercise which refresh mind, body and soul. Researchs showed that running for one hour prolongs your life of 7 hours. The only recommendation, I have is to invest in good shoes. You don’t want to destroy your knees or feet.

Finally, I do encourage to read my previous articles and learn more about healthy living.

  1. To find out the 12-week NHS weight loss plan click here;
  2. To find out the plan to start running 5K in 30 min click here;
  3.  To learn about the HIIT (high-intensity interval training) check here.
  4. Finally for a few tips on how to maintain your weight check here.

Eating well means contributing to a sustainable future and development. Having small portions and eating sensibly, for example, will help in reducing food waste and overproduction of food. In fact, food distribution changes according to food demand. So by eating well, promoting quality over quantity, we will make sure to avoid exploitation of soil for agriculture and use of water and land for farming.


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