• Drink an adequate amount of water: more water became habit for me and hot temperature helped, at least 2.5-3.0 L daily.
  • Drink a glass of water 15 minutes before eating : one of the most intelligent ways to reduce your meal size, I used this technique before marathon and will continue as diet habit for life.
  • The last meal should be 3-4 hours before sleep : For me my dinner just fruits, one apple, one banana or some orange but just fresh fruits.
  • Walk at least 10 000 steps every day : my daily steps last week was around the needed 10,000 steps, but with new records high in 2 days of last week, one at 12,000 steps and another for 14,000 steps.
  • Run at least 1 time a week : Done in 30 Minutes, around 4.0 Km, there is post about it, but it is not easy to do.
  • Do 30 sit-ups every day : This technique with other done every day in my home or GYM before the marathon,video done by me in the gym was added last week.
  • Spend less time on the social networks: it is the big challenge to do it, as one felt addicted to social media nowadays, there is some improvement from last week, but limited.
  • Sleep 8-9 hours per day : after begin of summer time, it is now more difficult to get 8 hour of sleeping as night time decreased but doing sports and going to gym helped a lot to in this issue as it helped to go to bed early.
  • My weight last Thursday was 75.3, with simple techniques used above, it felt to 73.5, at beginning of marathon, it was 76.6, from week to week there drop of 1.8 kg, from marathon start, there is 3.1 kg drop, very good and optimistic thing.
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