Our expert says:
Congratulations for already losing those 10 kg - well done! This loss indicates that you are on the right track. The diet you describe is relatively well balanced and I am pleased to see that you do include 3 servings of milk/yoghurt per day because adult men also require a relatively high calcium intake to prevent brittle bones. One thing that does make me a bit worried is your liquid intake. The recommended daily intake of liquid (coffee, tea, milk, fruit juice, water, cold drinks, etc) for adults is 2,5 litres. Are you having 3,5 litres plus 250 ml (the cup of coffee) a day? This equals 3,75 litres which is too much as it can lead to electrolyte (potassium, sodium, magnesium) losses which have detrimental effects. Try to reduce your intake of liquid down to 2,5 litres per day. Your objective to lose another 18 kg, would ensure that your BMI = 26,8 which would be excellent.
Keep up the good work with the exercise.
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