Our expert says:
Congratulations for losing those 4 kg. Drinking hot water is only potentially dangerous if you drink it at temperatures that may burn your mouth and throat. It is also not necessary to drink water when it is cold. You can drink black or rooibos tea, which would not be so cold. The idea is to have 2,5 litres of liquid per day (not more as this can cause problems). You can drink clean tap water (at any temperature), bottled water, soda water, coffee, tea, rooibos, fat-free milk, and sugar-free cold drinks to make up your liquid intake. Going for brisk walks every day for 5 km is an excellent form of exercise, so keep it up. The diet you describe should cause weightloss provided you don't eat such large portions at supper time that you exceed your energy intake for the day. Keep the portions modest. You also need another 2 servings of fat-free or low-fat milk or yoghurt or cottage cheese per day to provide enough calcium to protect you against developing brittle bones. Have a fat-free yoghurt as your midafternoon snack and eat fat-free cottage cheese as an alternative on your lunchtime sandwich (there are plenty of tasty flavours available). If you spread your food intake over the day, you should feel less tired and have enough energy for your walks.
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