## What is Yamfit?

It's an app that helps you achieve your health goals such as:

1. [Live healthy life](#live-healthy)
1. [Healthy eating](#healthy-eating)
1. [Do fitness exercises](#do-fitness)
1. [Track water intake](#track-water)
1. [Simplify your cooking and grocery gathering](#cooking-grocery)
1. [Track progress](#track-progress)
1. [Note feelings](#note-feelings)
1. [Motivate yourself](#motivation)
1. [Challenge yourself](#challenge)
1. [Yoga](#yoga)
1. [Meditation](#meditation)

<a class="anchor" name="live-healthy"></a>
## Live healthy life

<img style="height: 128px" alt="Healthy life" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873612128.jpg" />


The main goal of Yamfit app: 
>Provide right experience and features, motivate people to achieve their goals to live healthier life.

During your journey with our app we try to motivate you to stay on track, provide different functionality to support your healthy life style the comfortable and easy way for you. Features and method the app has so far:

1. Track your meal intake, including meal reminders
1. Trainings and exercises list
1. Track your water intake with different types of beverages (this will automatically calculate calories you consumed with a drink)
1. Measure your progress: weight, sizes, time and other
1. Challenge yourself with prepared challenges or your custom
1. Motivations and tips
1. Prepared diets and plans
1. Cooking within the app with easy UI
1. Grocery gathering, get list of products you need to meal prep for a week
1. Find delicious and right for your diet recipes
1. Share progress and content with your friends and community
1. Yoga and meditation to keep your mind calm
1. ... and many other, check them out in the app

<a class="anchor" name="healthy-eating"></a>
## Healthy eating

In our time healthy eating is pretty challenging task. So we try to improve our methods and ways we mentor you all the time. There are few methods we extract and brought to you:

### Calorie tracking

<img style="height: 128px" alt="Tracking" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873477552.jpg" />

This is a good method with it's own pros and cons, lets go through them: 

**Pros**
1. See how much nutrients you consume with your food and drinks
1. Real-time adjustments to your diet during a day - so you don't overeat and feel good
1. Eat what you want just keep your calories below the mark you've set
1. Cooking is not required 

**Cons**
1. Hard to track all food you had
1. Time consuming during a day
1. Not all food is listed in calorie tracker apps
1. Usually it's harder to eat only healthy food with this approach

Some tips: if you can't find a particular brand, try to look for a "generic" product. For example if there is no "Philadelphia cheese" in the list, look for "light cheese" instead

### Meal preps

<img style="height: 128px" alt="Meal prep" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873485552.jpg" />

It's pretty good option if you can cook 1-2 times per week and spend few ours to prepare meals for next few days.

**Pros**
1. Possibly can be the healthier way to eat
1. You don't need to cook 3+ days in a row
1. Good food is always there when you need it
1. Discuss the diet plan with your doctor / coach / nutritionist

**Cons**
1. Somebody needs to go to grocery store
1. Cooking is usually required
1. Time consuming on a day to prep
1. Food might be not super fresh after 3 days
1. Place to store

Some tips: you can order groceries online, try to pick ingredients with fresh veggies if it's short plan, so it's less to prep

<a class="anchor" name="do-fitness"></a>
## Do fitness exercises

<img style="height: 128px" alt="Exercises" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873267674.jpg" />

In our app you can find a lit of fitness exercises sorted by groups and types. 
Do you like cardio or bodybuilding? You will find any kind of program you need with our app!

<a class="anchor" name="track-water"></a>
## Track water intake

<img style="height: 128px" alt="Water" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873222134.jpg" />

Water is essential part of our life and very important for our body. With our app you can easy set you goal and reminders to fulfill yourself with water!

<a class="anchor" name="cooking-grocery"></a>
## Simplify your cooking and grocery gathering

### Cooking mode

<img style="height: 128px" alt="Cooking" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873159223.jpg" />

This feature might bee very helpful if you do meal prep, it's very easy and has just few steps: 

1. Pick diets, plans or recipes you want to cook
1. Start the cooking mode
1. Cook it one by one with our friendly user interface
1. Voila, enjoy your next few days with healthy meals!

### Grocery gathering

<img style="height: 128px" alt="Grocery" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873121455.jpg" />

We have everything prepared for you: if you like a plan, diet or some recipes and want to try them out: 

1. Just add this elements to grocery list
1. Save it
1. Do your groceries with interactive list
1. Share it with your family members

<a class="anchor" name="track-progress"></a>
## Track progress

<img style="height: 128px" alt="Track progress" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873084002.jpg" />

Use update weight card or modal window to update your progress. It's good to check your weight at least once per week

<a class="anchor" name="note-feelings"></a>
## Note feelings

<img style="height: 128px" alt="Note" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872994321.jpg" />

Note how you feel and your mood to track down the bad things in your life and improve it!

<a class="anchor" name="motivation"></a>
## Motivate yourself

<img style="height: 128px" alt="Motivation" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872937618.jpg" />

Check our blog posts, people's feed to motivate yourself!

<a class="anchor" name="challenge"></a>
## Challenge yourself

<img style="height: 128px" alt="Challenge" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872795595.jpg" />

Pick a challenge to start from a list of challenges, try to last for 21 day. 

1. Don't eat sweets 
1. Don't eat junk food
1. and so on...

<a class="anchor" name="yoga"></a>
## Yoga

<img style="height: 128px" alt="Yoga" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872817272.jpg" />

Find yoga tutorials and videos

<a class="anchor" name="meditation"></a>
## Meditation

<img style="height: 128px" alt="Meditation" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872807146.jpg" />

List of calming audio-tracks prepared for you by our team

Have a great mood, healthy life and see you later!

First steps with Yamfit

## The meaning of sleep in human life

Sleep is very important part of a person's life. Sleep takes almost a third of a person's life. Just imagine, out of 60 years of life, a person will spend 20 years in a sleep.

In the speedy pace of life, we often ignore sleep, sleep for 5 hours and again rush into battle.

![The meaning of sleep in human life](https://storage.googleapis.com/yamfit-blog/articles/5fc6c63c3670cd001199ed0a/1606862804597.jpg)

>"If you want to achieve something in life, you need to work.” This is what they say in society.

Work is work, but people are not robots and you shouldn't forget about yourself! In order to do your job well, you need to take care of yourself first.

After a hard day, you need to rest and get ready for the next day at work. The best way to relax is not dancing in clubs until the morning, walking around the city at night and watching movies in the evening. **The best rest is sleep**.

## What is a sleep?

This is a certain state of human consciousness, a physiological state of the body. The human body enters a state of relaxation, rest. All processes in the body slow down, giving the brain a break from a busy day.

>For any person, sleep is extremely important. Lack of sleep leads to poor health, an effect on the psycho-emotional state, as well as on appearance.

![The best rest is sleep](https://storage.googleapis.com/yamfit-blog/articles/5fc6c63c3670cd001199ed0a/1606862986642.jpg)

## What is the best time to go to bed?

If your daily routine allows you to go to bed at the same time, then that's fine. The best time to start sleeping is 9-11pm.
At this time, the body is emotionally and physiologically ready for rest. It is better to wake up at the same time too.

In a sleep, the body rests from all the stresses that it had during the day. 

## How long the healthy sleep should last?

A **healthy sleep* should last approximately *8 hours*. During this time skin cells are regenerated, as well as the body is restored.

![Healthy sleep](https://storage.googleapis.com/yamfit-blog/articles/5fc6c63c3670cd001199ed0a/1606864230185.jpg)

Specialists from the National Fond of Sleep took this issue seriously. They have formed an expert group from among the world's leading scientists - sleep professionals, as well as representatives of the most authoritative organizations in the field of health: neurologists, psychiatrists, gerontologists, pediatricians.

For two years, researchers carefully studied scientific publications and reports related to sleep and its effects on the body and well-being. As a result, we have updated recommendations on **How much sleep do we really need?**

Here's how much sleep you need to be productive and healthy:

1. Newborns (0–3 months) - 14–17 hours.
1. Infants (4-11 months) 12-15 hours
1. Toddlers (1-2 years old) - 11-14 hours.
1. Preschoolers (3-5 years old) - 10-13 hours.
1. Younger pupils (6-13 years old) - 9-11 hours.
1. Teenagers (14-17 years old) - 8-10 hours.
1. Boys and girls (18-25 years old) - 7-9 hours.
1. Adults (26–64 years old) - 7–9 hours.
1. Seniors (65 years and older) - 7-8 hours.

The difference in numbers is associated with the individual characteristics of each person. And this is understandable, because the amount of sleep we need depends not only on age, but also on lifestyle, activity level, and general health.

However, the boundaries of healthy sleep are still quite categorical. If you sleep more or less time, your age group is most likely talking about sleep disturbance - with the same different health consequences.

>Everyone knows that sleep deprivation makes a person feel confused, not focused and constantly wants to sleep. When the body gets healthy sleep, there is enough energy for the whole day.

It is believed that women are more emotional than men. Therefore, it is believed that for a woman, the daily sleep rate should be 1-2 hours longer than for men. To make the emotional background more stable.

## What should be the sleep like? 

Sleep should be comfortable for the body to fully gain strength. The main ingredients for a good sleep are a comfortable bed, clean linens, and a well-ventilated room before bed.

You should not eat at least 1-2 hours before you go to bed, such an action can lead to bad consequences. Such as insomnia and extra pounds.

No extraneous sounds should be observed, there should be no tight pajamas or shirt.

There are a certain type of people who believe that sleeping naked is best. It is believed that this is how the body rests completely.

>If you neglect sleep, then be prepared to meet lethargy, bad mood, feeling unwell, confusion, and a bad complexion.
With a lack of sleep, people are more prone to illness. Immunity is a friend to sleep, they fight all sorts of diseases together. With the right attitude towards your health, never neglect sleep.

After all, sleep is an integral part of our life. And in order to preserve health and beauty for longer, pay more attention to sleep.

Enjoy your dreams and cheerful mood in the morning!

The role of Sleep in our life

### Calculations

1. [Calorie goal & ETA](#calorie-goal-eta)
1. [Water goal](#water-goal)
1. [Meals ratio](#meals-ratio)
1. [Nutrients ratio](#nutrients-ratio)
1. [Vitamins and micros](#vitamins-and-micros)

<a class="anchor" name="calorie-goal-eta"></a>
## Calorie goal and ETA

### Available goals
In our app we have 3 goals that you can pick from: 

1. Lose weight (calories consumed < calories expended)
1. Gain mass (calories consumed > calories expended)
1. Be healthier (calories consumed = calories expended) 

>The science behind weight management is complex, but one of the key concepts that governs weight management is Energy Balance. Energy Balance is the phrase used to describe the difference between the number of calories a person consumes and the number of calories that same person expends (a.k.a. burns) in a given time period

**Source (wiki)**: [Calorie deficit](https://en.wikipedia.org/wiki/Weight_management)

### Target calories
We use **Mifflin St. Jeor Equation formula** to calculate target calories. 

1. BMR (Males) in Kcals/day = 9.99 (weight in kg) + 6.25 (height in cm) – 4.92 (age in years) + 5
1. BMR (Females) in Kcals/day = 9.99 (weight in kg) + 6.25 (height in cm) – 4.92 (age in years) – 161

**Source (wiki)**: [Weight management](https://en.wikipedia.org/wiki/Weight_management)

_Note_ you can change this in app settings

### ETA
In our calculations we use rule of 7000 cal to calculate ETA, weight change rates. To calculate ETA from your target cal and 7000 cal rule we only need a little math =)

>To reduce 1 kg of weight, about 7000 kcal deficit is required

**Source (wiki)**: [Calorie deficit](https://en.wikipedia.org/wiki/Caloric_deficit)

### Recommended daily intake and limits
We use some limits in our app to avoid "wrong values":

>Recommendations in the United States are (2,600 and 2,000 kcal) for men and women (respectively) between 31 and 35, at a physical activity level equivalent to walking about 2 to 5 km (1 1⁄2 to 3 mi) per day at 5 to 6 km/h (3 to 4 mph) in addition to the light physical activity associated with typical day-to-day life. French guidance suggests roughly the same levels. For young children, estimated caloric needs range from 4,200 to 8,400 kilojoules (1,000 to 2,000 kcal) per day. The recommended caloric intake for older children and adolescents, on the other hand, varies greatly from 1,400 to 3,200 kilocalories (5,900 to 13,400 kJ) per day. Boys in general require higher caloric intake than girls.

**Source** [Recommended daily intake wiki](https://en.wikipedia.org/wiki/Food_energy)

In our app we use some validation from "wrong" values, for example you can't set cal value less than 500 cal.

<a class="anchor" name="water-goal"></a>
## Water goal

![Water intake](https://storage.googleapis.com/yamfit-blog/articles/5f5296f501ffee00114370cd/1599265669957.jpg)

First of all - drink that amount of water that your body require (don't force yourself). If you consider to increase your water intake - do it smoothly. In general daily water requirement would be around 30 ml (1 fl. oz.) per kg of weight. So if your weight is 60kg - your goal would be rough 30 * 60 = 1800ml. But this formula doesn't count on age, gender and activity level. **So how to count it?**

### Gender
30 ml / 25 ml would be a goal for men / women from 18 to 30 years with 0 level activity respectively.

### Activity level
With different activity levels you will have different additional volume per kg. 
For no activity additional value would be 0 
For 1-2 training per week - **2 / 1.5** for men / women 
For 3-4 training per week - **3 / 2** for men / women 
For 5 and more training per week - **3.5 / 2.3** for men / women 


### Age
Metabolism becomes slower over the age. 
By default we use multiplier with value 1 
For people from 30 to 55 years use multiplier as 0.93 
And for people older than 55 multiplier would be 0.87 


### What we don't count
Children or pregnant women also sick people may need other value. Environment may change amount of water needed as well. Be careful and adjust the water volume to your comfortable value.

### Summary

So for a woman 35 years old, 65kg, who trains 1-2 times per week water goal would look like: 60kg * (25ml + 1.5ml) * 0.93 = 1480ml

_Note_ you can change this in app settings

### Other

Read more about [how much should I drink](https://blog.yamfit.com/articles/how-much-water-should-i-drink) in our blog.

> The amount of drinking water required per day is variable. It depends on physical activity, age, health, and environmental conditions. In a temperate climate under normal conditions, adequate water intake is about 2.7 liters (95 imp fl oz; 91 US fl oz) for adult women and 3.7 liters (130 imp fl oz; 130 US fl oz) for adult men. Physical exercise and heat exposure cause loss of water and therefore may induce thirst and greater water intake. Physically active individuals in hot climates may have total daily water needs of 6 liters (210 imp fl oz; 200 US fl oz) or more. The European Food Safety Authority recommends 2.0 liters (70 imp fl oz; 68 US fl oz) per day for adult women and 2.5 liters (88 imp fl oz; 85 US fl oz) per day for adult men.

**Source (wiki)**: [Importance of access to safe drinking water](https://en.wikipedia.org/wiki/Drinking_water#Importance_of_access_to_safe_drinking_water)

<a class="anchor" name="meals-ratio"></a>
## Meals ratio
We set this default values for meal ratios of your target cal:

1. Breakfast: 25%
1. Lunch: 40%
1. Dinner: 25%
1. Snack: 10%

_Note_ you can change this in app settings

<a class="anchor" name="nutrients-ratio"></a>
## Nutrients ratio

In our app we use next values for macronutrients: proteins (4 cal/g), carbs (4 cal/g), fats (9 cal/g)

>Fats have the greatest amount of food energy per gram - 8.8 kcal/g. Proteins and most carbohydrates both have about 4 kcal/g. The differing energy density of foods (fat, carbohydrates and proteins) lies mainly in their varying proportions of carbon, hydrogen, and oxygen atoms.

**Source (wiki)**: [Food energy](https://en.wikipedia.org/wiki/Food_energy)

### Macro nutrients ratio

In our app we use different recommendations depending on goal:

1. Gain mass: Fats (25%), Proteins (28%), Carbs (47%) 
1. Lose weight: Fats (25%), Proteins (20%), Carbs (55%) 
1. Be healthier: Fats (30%), Proteins (20%), Carbs (50%) 

Source [Health line](https://www.healthline.com/nutrition/best-macronutrient-ratio#macro-ratio)

_Note_ you can change this in app settings

<a class="anchor" name="vitamins-and-micros"></a>
## Vitamins and micros

All vitamins and micros daily values are calculated for 2000 cal / day diet. We took daily required values from [wiki nutrients](https://en.wikipedia.org/wiki/Nutrient) and [wiki weight management](https://en.wikipedia.org/wiki/Weight_management)

Yamfit calculations

## How much to drink

According to a study by American scientists, liquid calories are more important than solid ones. Sometimes what we drink fills us much more than what we eat. It is sweet drinks that we should blame for the "obesity epidemic" that attacks the developed countries. That is why all nutritionists in unison recommend drinking ordinary clean non-carbonated water. But **how much**?

The World Health Organization has calculated that the **required amount of water** for a person is 30 ml per kilogram of body weight. For example 70-kilogram person needs 2 liters and 100 ml of water per day.

And that's why, the facts will explain.

### Speeds up weight loss.

There is serious scientific evidence that will tell us when it is better to drink - so the weight goes away faster.

American scientists from the University of Virginia conducted a massive study, forcing one group of experimental subjects to drink a glass of water half an hour before meals, while the other group did not suffer at all - they drank as usual, as they always used to. But both groups drank exactly as much water as was needed according to calculations. And according to the results of the experiment, the group that **drank water before meals** lost on average (for all) three kilograms more than the second. Which, in general, is understandable - water fills the stomach, due to which food is placed in it in a smaller volume. But this is not the only reason why we lose weight thanks to water.

When we drink correctly - all metabolic processes are accelerated, including fat burning. It is estimated that if you drink as much water as your body needs, your metabolism accelerates by about three percent. It seems to be a small win? But this happens every day. If the body suffers from dehydration, it begins to store water in all possible ways. And first of all, our belly fat becomes these "ways". That's why - if you drink little, you start to get fat.

Try a little experiment to get started - when you feel hungry, drink a glass of water. Perhaps in this way the body signals that it lacks water, and not food.

By the way, nutritionists found that the most important glass of water is the morning one. On an empty stomach, if not half an hour, then at least 15 minutes before a meal, you need to take some water. If stomach acidity is normal, squeeze half a lemon into a glass. This will help to awake metabolic processes, and the entire body.

![Drink water before breakfast](https://storage.googleapis.com/yamfit-blog/articles/5f51bfbd01ffee00114370cc/1599194071960.jpg)

It is necessary to start drinking water correctly gradually, from 1-1.5 liters per day (but just WATER!) And gradually bring it to the recommended rate. - Without going crazy, because a big increase in water consumption can lead to worse health condition. The main thing is to drink water. Such drinks as tea, coffee, Coca-Cola, herbal teas only increase the lack of water in the body. Coffee, milk, lemonade, juices are more liquid food, not water. They do not have the properties of ordinary drinking water!

## What other properties does water have?

### Regulates pressure
It is a known fact that, on average, 75 percent water consist of water, but our blood has. about 92 percent water part in it. When there is not enough water the blood thickens and blood pressure rises. That is why hypertensive patients need to maintain a normal drinking regime.

### Controls allergies
If the body doesn't have enough water, the production of histamine increases, which begins to correctly distribute the remaining water in the body in the way it thinks will be smarter and better. And if there is too much histamine - it activates allergies. It is very important for people who suffer from allergy to drink as much water as the body requires.

### Relieves joint pain
And, of course, our joints need water. Numerous illness also occur due to the constant lack of water. After all, cartilage tissue wears out faster if it does not receive a sufficient amount of nutrients, there is no normal blood supply.

It is important to maintain your muscles in good shape, but also to maintain a drinking balance, try to drink at least two liters of water a day. Especially in training - taking a sip of clean water every 15 minutes of exercise.

By the way, when you take less water than your body needs - energy activity decreases. We get tired more, think worse. And some don't even want to go to training =)

### Makes the hair shine.

![Correct water intake makes your hair shine](https://storage.googleapis.com/yamfit-blog/articles/5f51bfbd01ffee00114370cc/1599194097756.jpg)
There is a reason that cosmetologists ask their customers about water intake from the very beginning. After all, the lack of water affects the skin on face, which becomes drier, early wrinkles appear. And on hair too. Water is even more important than vitamins, cosmetologists first of all recommend establishing a drinking regime - **at least two liters per day**.

What is important to understand is that when we do not have enough water, the body begins to take it from cells and tissues in order to maintain vital functions. But even the most important organs can suffer too. Water is very important for brain and heart health.

In general, there are a lot of reasons to think about and try to start drinking water correctly.

### Do I need to force myself?
And what if I do not want to drink, should I force myself? - many will ask.

No, you don't need to do anything by force, you need to gradually make yourself to drink water. Some people are not aware of this, and with age, their body undergoes constant chronic dehydration. Dry mouth and lips are the last sign of dehydration. The body can suffer from water deficiency even when you do not have such a feeling.

“If you just can't start drinking enough water, try taking it as medicine,” advise nutritionists - After all, you drink the medicine by the hour, realizing that it is important. So begin to consume water as a medicine, especially since it is so.

Notes

First steps with Yamfit

The role of Sleep in our life

Yamfit calculations

How much water should I drink?

Other topics

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