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Maintaining your current weight comes down to knowing how much energy your body uses and eating roughly that amount. This isn’t about tracking every bite forever. It’s about understanding what your body needs so you can build habits that feel natural. Why Calories Matter  Your body uses calories every second, even when you are not moving. Breathing, pumping blood, digesting food, and thinking all require fuel. That baseline fuel usage is called your basal metabolic rate (BMR). On top of that, anything you do during the day (walking, working, exercising, cooking) burns additional calories. If your intake consistently matches what your body uses, your weight generally stays steady over time. How to Estimate Your Personal Number You can start by calculating your BMR with the Mifflin-St. Jeor formula: – Women: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161– Men: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5 Once you have this number, adjust it based on how active you are: – If you mostly sit throughout the day with little exercise, your BMR stays close to the real calorie target.– If you do light movement a few days a week (like occasional walks or home workouts), add a small increase.– Regular workouts or being constantly on your feet increases calorie needs moderately.– Intense training, daily heavy workouts, or very physical jobs push your needs even higher. This method gives a starting range, not a final answer. Two people of the same size may need different calorie amounts due to metabolism, hormones, sleep, stress, and gut health. Why Your Calorie Target Can Change Your needs are not fixed forever. They may shift when: – Muscle mass decreases with age– Activity level changes– Hormones fluctuate– Lifestyle habits shift (like sleep, stress, or movement) If weight is moving unexpectedly despite consistency, guidance from a healthcare professional or registered dietitian can help identify what’s happening. Supportive Habits for Weight Maintenance – Choose foods rich in nutrients and lean protein to support muscle.– Fill most meals with vegetables and fruits for fiber and essential nutrients.– Drink enough water throughout the day.– Build movement into your routine: aim for weekly exercise and regular breaks from sitting.– Sleep 7–9 hours to support hunger hormones and metabolism.– Pay attention to alcohol intake and screen time.– Review your progress occasionally instead of obsessing daily. Key Insight You don’t need perfection toto maintain weight – just awareness. Eat in a range that reflects how you live, move, and feel, and adjust based on results rather than rules. Disclaimer This information is for general educational purposes only. It is not medical or dietary advice. Individual needs vary based on health conditions, medications, and metabolic factors. Consult a qualified professional for personalized guidance. 

Long hours at a desk can lead to stiffness, poor posture, and musculoskeletal discomfort. Simple stretches during the workday can improve mobility, reduce tension, and support better posture. These movements can be done right at your workstation. Before You Start – Move slowly and stay within a comfortable range.– Breathe normally; do not hold your breath.– Stop if anything feels painful or unusual. Arms & Upper Body Triceps Stretch– Lift one arm and bend it behind your head.– Support the elbow with the opposite hand and stretch gently.– Hold 10–30 seconds; switch sides. Overhead Reach– Raise both arms overhead and lean slightly to one side.– Hold 10–30 seconds; repeat on the other side. Upper Back Stretch– Clasp hands in front, round your upper back, and extend arms forward.– Hold 10–30 seconds. Chest Opener– Clasp hands behind your back, open chest forward, and lift chin slightly.– Hold 10–30 seconds. Torso Trunk Rotation– Sit upright, feet flat.– Twist gently to one side, holding the back of your chair for support.– Hold 10–30 seconds; repeat to opposite side. Forward Fold (Seated)– Sit tall and hinge forward from the hips.– Let arms relax toward the floor.– Hold 10–20 seconds. Legs & Lower Body Knee-to-Chest– While seated, draw one knee toward your chest using both hands.– Hold 10–30 seconds; switch legs. Hamstring Stretch– Extend one leg, heel on floor or chair.– Lean forward slightly from the waist.– Hold 10–30 seconds; repeat on other leg. Neck, Shoulders & Head Shoulder Shrugs– Lift shoulders toward ears; release down.– Repeat 10 times. Neck Side Stretch– Tilt head toward shoulder until a light stretch is felt.– Hold 10–15 seconds; alternate sides. Upper Trapezius Stretch– Gently guide head toward each shoulder with hand support.– Hold 10–15 seconds per side. Benefits – Supports posture and joint mobility– Helps relieve muscle tension and stress– Can reduce discomfort linked to prolonged sitting– May improve focus and energy during the day Keep Moving Stretching works best with movement breaks. Try:– Standing during calls– Shorort hallway or desk-to-desk walks– Switching between sitting and standing if possible– Setting reminders every 60 minutes to move Disclaimer: This content is for general information only and not a medical or treatment recommendation. If you have pain, injury, or medical concerns, seek guidance from a qualified healthcare professional before starting any exercise. Use this information at your own discretion.

With increased screen usage for work and entertainment, digital eyestrain has become a common issue. Staring at screens for long hours can cause discomfort, dryness, and fatigue in the eyes. One simple and effective method to reduce this is the 20-20-20 rule. What is the 20-20-20 Rule? – Every 20 minutes of screen time, take a 20-second break.– Look at an object at least 20 feet away.– The aim is to relax eye muscles by shifting focus to a distant object, such as a tree or building outside a window. Why It Works – Continuous screen use reduces blinking, leading to dry and irritated eyes.– Research shows that following the 20-20-20 rule can improve dry eye symptoms and support better tear stability.– Eye experts also note that any regular break from screens is beneficial, especially for adults. Common Symptoms of Eyestrain – Burning, itching, or tired eyes– Dry or watery eyes– Blurred or double vision– Headaches and neck or shoulder pain– Sensitivity to light and difficulty concentrating Additional Tips to Reduce Eyestrain – Keep screens about 25 inches away and slightly below eye level.– Reduce glare and adjust screen brightness.– Blink often and keep screens clean.– Use lubricating eye drops if needed and take breaks from contact lenses. Takeaway The 20-20-20 rule is a simple habit that helps reduce screen-related eye discomfort. When combined with good screen practices, it can significantly improve eye comfort and focus. Disclaimer: This content is shared for information purposes only. It is not medical advice. For any eye-related problems or symptoms, please consult a qualified medical professional.