Before-after pictures provide me the motivation to keep working on myself. I have achieved a great body now, and I plan to maintain it for my own well-being and good health.

How do you ensure you dont lose focus? My mom has been a constant force of support throughout my weight loss journey. She used to encourage me, cook and arrange all diet-related ingredients which helped me. I always felt that I had to live up to her expectations and couldn't fail. So, 90% weight loss is credited to her, the rest 10%, I fulfilled my part:)

Whats the most difficult part of being overweight? Low self-esteem and confidence levels for sure. Even though I am tall, and never really encountered those typical fat-shaming comments, deep inside I always knew that I am not in a good shape and needed to work hard to correct my faults.

What shape do you see yourself 10 years down the line?

After all the hard work that I have put in the past months, I am sure I will be maintaining the same body throughout my whole life ahead, not just 5-10 years. That's the promise I have made to myself.

See the original post here:
Lockdown weight loss: I had apple-chia seeds smoothie for dinner every day and lost 30+ kilos - Times of India

If you're trying to lose weight, you may experience common challenges, like slow progression or a weight loss plateau. But staying committed will pay off in the long run.

The best way to stay motivated will vary depending on the reasons you want to lose weight. You should always consult a doctor before beginning any weight loss plan to determine if losing weight is right for you and your own health needs.

Here are seven ways to stay motivated when trying to lose weight:

Setting goals is crucial for weight loss, says Sydney Spiewak, a registered dietitian and nutritionist at St. Francis Hospital and Medical Center in Hartford, Connecticut.

Research shows having small targets to aim for leads to greater long-term weight loss than trying to lose weight without setting goals.

Using the SMART method can help you set goals that are attainable and allow you to track your progress. SMART stands for:

Losing weight is easier when you have support from others, Spiewak says, especially if you can find a community of people with similar goals. Teaming up with friends or family members who also want to lose weight can help you stay motivated when you're struggling and allow you to hold each other accountable.

For example, a small 2014 study found social support and weekly accountability meetings were critical for study participants in meeting their weight loss goals and keeping the weight off.

Mindfulness means tuning into your thoughts, feelings, and bodily sensations, and paying attention to how they affect your actions.

Mindfulness can be a powerful tool for establishing healthy habits and making nutritious food choices, Spiewak says. This is because mindfulness encourages us to slow down, acknowledge how we're feeling, and tune out distractions.

"Think about how your food tastes, how it feels on your tongue, and your favorite part of the food," Spiewak says. "This will stop you from eating too quickly which will help you not overeat, and this will help you be more present in the moment."

Spiewak says it's crucial that your surroundings help you make healthy choices for weight loss. You can do this by:

Exercise can be challenging. But if you don't like running, you don't need to force yourself to do it, Spiewak says.

The best way to exercise is to find a type of workout you like doing and can stick with:

Writing down what you eat helps hold you accountable and makes it clear where you can improve. Keeping a food diary can also help you spot trends or certain triggers that may cause you to veer off course.

In fact, a large 2008 study found keeping a food journal can double a person's weight loss. In another 2012 study, participants who kept food journals experienced a greater percentage of weight loss than those who did not.

Losing weight is hard and it's often not a linear process, Spiewak says. It's common to experience plateaus or even occasional weight gains.

"Life is not perfect, your weight loss journey will contain setbacks, but it will also contain great triumphs," Spiewak says. "Reminding yourself that you are human is extremely important."

It's crucial to forgive yourself when you experience a setback. An illness or a stressful day at work may cause you to falter but staying committed to your long-term goals is more important than striving for everyday perfection.

"An all or nothing mindset is detrimental to achieving your goals," Spiewak says. "There will be times where your nutrition is not perfect. Maybe you didn't have time to meal prep or maybe it's your birthday and you want to have a slice of cake. Give yourself the freedom to do so and then get back on the wagon for either the next meal or the next day."

If you've been trying to lose weight for a few months and aren't making much progress, you should reach out to your doctor or a dietitian for help, Spiewak says.

You may have an undiagnosed medical condition that is inhibiting your ability to lose weight or may just need some professional help in setting realistic goals. A doctor or dietitian can also help you determine if losing weight is the right decision for you and your health.

Losing weight is a journey that presents challenges for nearly everyone. Setting attainable goals, finding a community of support, and forgiving yourself when you experience setbacks can help you stay motivated to reach your weight loss goals.

See more here:
7 ways to stay motivated on your weight loss journey, according to a dietitian - Insider - INSIDER

Some individuals require a 2,000 calorie diet to maintain a moderate weight, while others may need to reduce or increase their calorie intake to 2,000 to lose or gain weight.

Although calorie needs vary from person to person, following a 2,000 calorie diet can provide a basis for planning healthful meals.

A balanced 2,000 calorie diet includes all the food groups that someone needs to stay healthy. These diets aim to limit foods that put people at risk of chronic conditions and unhealthful weight gain.

This article discusses how many calories people need and provides a way for them to calculate it. It also looks at foods to eat and avoid when following a 2,000 calorie diet and the importance of nutrient density.

The Food and Drug Administration (FDA) use 2,000 calories per day as a standard for nutrition advice on food labels.

However, the number of calories that someone needs may be higher or lower than 2,000 per day.

Indeed, the number of calories a person needs will vary depending on their:

For example, according to United States Dietary Guidelines, adult females aged 1950 years who are moderately active need around 2,0002,200 calories per day. Meanwhile, moderately active adult males aged 1950 years require around 2,4002,800 calories per day.

A person can work out how many calories they need by using the MyPlate Plan tool.

Learn more about the number of calories a person needs here.

If a person consumes too many calories, they can gain weight. According to the Centers for Disease Control and Prevention (CDC), the prevalence of adult obesity in the U.S. was 42.4% in 20172018.

The CDC also note that obesity-related conditions result in some of the greatest medical costs.

People can lose excess weight by eating around 5001,000 calories fewer per day and aiming for a weight loss of around 12 pounds per week.

Nutrient density, or nutrient profiling, is a term that defines how many nutrients are in foods. Nutrition experts usually express the nutrient content of foods per 100 calories, per 100 grams (g), or per serving.

Nutrient dense foods contain more nutrients than calories and are low in fat, sugar, and salt.

The beneficial nutrients that these foods contain include:

When following a healthful diet, people should consider the nutrient density of foods as well as their calorie content. For example, a sweet muffin has a similar number of calories to a chicken stir fry but fewer beneficial nutrients.

The latter is also more likely to help a person feel fuller for longer.

People should try to eat a variety of healthful foods when following a 2,000 calorie diet.

The following list recommends some foods to eat based on the Dietary Guidelines for Americans 20152020:

People should try to avoid foods that contain high amounts of sugar, fat, and salt. The calories in unhealthful foods can quickly add up to 2,000 without giving the person the essential nutrients their body needs.

The list below recommends some foods to avoid and limit based on the Dietary Guidelines for Americans 20152020:

If a person is unsure of how much they need to eat to reach 2,000 calories, the following is an example of a 2,000 calorie day:

Following a 2,000 calorie diet can help someone plan their meals to reach or maintain a moderate weight. However, the number of calories a person needs is unique to them, so this diet might not be right for everyone.

A healthful diet includes all the food groups that someone needs to obtain essential nutrients. People should try to eat a variety of foods as part of a 2,000 calorie diet, rather than eating repetitive meals.

Also, focusing on nutrient density can help people make more healthful choices.

Read this article:
2,000 calorie diet: Is it healthful? - Medical News Today

Looking for a high quality, bed-in-a-box mattress that provides a good level of comfort and support, at a competitive price? Casper vs Purple may well be the comparison you're considering. The Casper Original and the Purple Mattress are very popular options, and at first glance its not obvious how to choose between them.

There are, on the face of it, many similarities between these two market-leading mattresses. Theyre both bed-in-a-box mattresses (although to be pedantic, the Purple mattress actually comes in a bag). Both are manufactured in the USA. They're both sold online. Both come with free shipping to the continental United States, and a 10 year warranty. And theyre both sold at a very similar price.

There is, however, one major difference. Although they look similar from the outside, on the inside the design of these two mattresses is radically different. And that means they feel very different to sleep on in. In this Casper vs Purple face-off article, well explain how you can best choose between them.

(Image credit: Casper)

(Image credit: Casper)

(Image credit: Casper)

(Image credit: Casper)

The Casper Original is an all-foam mattress. There are three layers in total. The top layer of perforated foam incorporates Airscape technology to increase airflow so you dont get too hot at night.A second layer of premium foam is divided into three ergonomic zones to help align your spine and provide pressure relief. This layer sinks down under the pressure of your shoulders but remains firm around the hips, waist and lower back.Finally, a third base layer of high-density polyfoam is engineered to prevent sinking and sagging while supporting your whole body.

(Image credit: Purple)

(Image credit: Purple)

(Image credit: Purple)

(Image credit: Purple)

The Purple Mattress

The Purple Mattress also has a base layer of polyfoam, but there the similarity ends. The company, which was originally crowdfunded via Kickstarter, has invented its own unique filling for mattresses, which it calls Hyper-Elastic Polymer. This is a stretchy, spongy, gel-like material that works in a different way to memory foam.

Memory foam responds to the weight of your body in a proportionate way: the more you push down, the more it gives. Hyper-Elastic Polymer, however, remains firm as you push down on it but only up to a certain point, at which it gives way. It's an original and inventive method of combining the firmness needed for spinal alignment with the softness required for pressure relief.

Verdict: Purple wins

The Casper Original and Purple Mattress are both constructed from high quality materials and designed in a thoughtful way. As a result, both mattress do a great job of striking the right balance between support and pressure relief. Purple is our winner here, though, by pushing mattress technology forward and creating something fresh and unique.

(Image credit: Casper)

The Casper Original

Cheap all-foam mattresses are notorious for giving the sleeper a sinking feeling, and for overheating at night. However, the Casper avoids these issues masterfully.The aerated top layer provides great airflow, and allows the mattress to be temperature neutral. And the zoned support and effective combination of foam layers means it provides effective support along with pressure relief.Lie on it and you experience the cradling feel of traditional memory foam, moulding to your bodys shape, while avoiding the feeling of sinking into the material: a great trick to pull off.

(Image credit: Purple)

The Purple Mattress

Because the Hyper-Elastic Polymer heart of the Purple Mattress is laid out as a grid, it does even better at promoting airflow and thus keeping you cool at night than the Casper. At the same the Hyper-Elastic Polymer material does a marvellous job at pressure relief on hips and shoulders, while the mattress stays firm overall, keeping you in good spinal alignment.

On the negative side, because its so unfamiliar, its not everybodys cup of tea. Many people love it; but some just dont like the feel of it... although they usually find it difficult to explain why. The Casper Original and the Purple mattress are both close to a medium-firm, but the latter is just slightly firmer on the whole. For the average person, wed describe them as a 6.5 and 7 respectively.

Verdict: Draw

If you like the feel of traditional memory foam, youll prefer the Casper Original; if you prefer a slightly firmer and springier feel, the Purple Mattress will appeal more. But in objective terms, both are very comfortable and supportive in their own way

Being slightly firmer, the Purple mattress is arguably a better bet for heavier people, back sleepers and stomach sleepers. By the same reasoning, the Casper Original is the one wed recommend to side sleepers and lighter people.

Casper and Purple are keen to match each other on price, so its important to keep track of the latest discounts to see which is cheaper at any one time.On the day of writing, the Purple Mattress was $599 for a Twin, $799 for a Twin XL, $999 for a Full, $1,149 for a Queen, $1,449 for a King or Cal King, and $1,598 for a Split King.

Today's best purple mattress deals

The Purple Mattress - Twin

Purple Mattress - Twin XL

The Casper Original, meanwhile, was slightly cheaper at $536 for a Twin, $626 for a Twin QL, $896 for a Full, $986 for a Queen, and $1,166 for a King or Cal King.

Today's best Casper Original Mattress deals

CASPER ORIGINAL Foam Mattress...

Casper Original 11-Inch Foam...

Casper Original: The Best...

Casper Original Foam Queen...

Confusing the situation slightly is the fact that sales are very common in the mattress world, so in reality a Purple mattress promo code or a great Nectar discount code or deal could change things entirely. Purple doesn't regularly offer huge discounts, but there will occasionally be a great price drop. Nectar occasionally knocks a bit of money off its mattress range, but more commonly you'll see sleep accessories bundled in which is an excellent money saver if you need sheets, pillows etc, but not so much if you don't.

Verdict: Casper wins

Casper was slightly cheaper than Purple at all bed sizes at the time we wrote this article. However, by the time youre reading this, things may have changed, so do check the latest cheap mattress deals for the current situation.

(Image credit: Casper)

Casper Original

When you buy an Casper mattress, you get a 100-day free trial period, and can have the mattress collected free-of-charge within that period, if you decide you dont want it. It comes with a 10-year guarantee, and free returns for unsatisfied customers. Casper ships anywhere in the US or Canada. Shipping is free to the 48 contiguous United States. White glove delivery costs $149.

Purple Mattress

Purple also offers a 100-day free trial period on its mattress, although you need to wait 21 days before returning it. You can ask for either a refund or an exchange. Your mattress also comes with a 10-year guarantee. Purple ships anywhere in the US and most of Canada. Shipping is free to the 48 contiguous United States. White glove delivery is not available.

Verdict: Draw

Both companies offer excellent customer service and benefits that are virtually identical. If white glove delivery is crucial to you, then go for the Casper, although be aware you'll have to pay for it.

(Image credit: Purple)

Casper Original

The Casper has received good feedback from customers, with an average rating of 4.5 out of 5 stars from 557 reviewers on Amazon. 76% gave the Casper a five-star rating, while only 5% gave a one-star rating.

Trust Pilot averages the Casper brand at 4.3 out of 5 stars, across almost 6,000 reviews. The majority of user feedback is positive, with only 10 per cent rating it poor or bad. Most of this negative feedback concerns customer service, although others have complained that it is either too soft or too firm.

Purple Mattress

The Purple has a score of 4 out of 5 stars on Amazon, based on 670 reviews to date. It has received five-star reviews from 66% of them, and one-star reviews from 11 per cent. Purple as a whole is rated at 3.4 out of 5 stars on Trust Pilot: however, weirdly there are just 10 reviews there in total, so theres not really much to go on there.

Winner: Casper

While theres not much in it, Casper just pips Purple to the post in terms of both the number of online reviews and its customer ratings overall.

In practice, both Casper and Purple are fantastic mattresses, and do a great job of reaching the mattress version of the Holy Grail: ie striking the right balance between support and pressure relief. However, as weve outlined above, they do it in very different ways: one reassuringly traditional, one new and radical. So which one you choose is really going to come down to your gut instinct.

There are also some small details to consider. If youre a heavier person, tend to overheat at night, sleep mainly on your back or stomach, or a combination of these, wed suggest choosing the Purple Mattress. Conversely if youre a medium or light weight, sleep mainly on your side or in multiple positions, or a combination of these, wed suggest choosing the Casper Original.

More broadly, if you generally like the feel of an all-foam mattress, then go for the Casper Original. However, if you havent got on with traditional foaam, and are willing to try something new and different, then go for the Purple Mattress.

Finally, if none of these considerations particularly speak to you, then be aware that these are both great mattresses, and just see which one offers the better discount right now!

More here:
Casper vs Purple mattress: Which is better? - T3

I check and track down my progress every week to see how well I am doing.

My husband is also a great source of motivation. To keep my enthusiasm high, he would skip dinner with me sometimes!

I also put on some of my clothes which I couldn't even fit into earlier. This encourages me to keep working on myself and move forward every week.

How do you ensure you dont lose focus? To be very honest, I lost focus a lot many times. I always felt low on confidence and when I couldnt really see a difference in the number initially, it pained me. Plus, PCOS battle made it more difficult.

However, each time I failed, I learnt a lesson. Over the course of 1.5 years, I learnt to chase progress, and not just the number on the scale.

Whats the most difficult part of being overweight? Quite a lot. Simple tasks become difficult, you encounter so many challenges on a daily basis. Plus, being body shamed impacts your self-esteem and confidence levels. I was seldom mocked at, and referred to as the fattest woman in the room. Hormonal imbalances, mood swings and the pressure you face from society, it makes things so difficult.

See the article here:
Weight loss: I followed 16 hours of daily fasting and walked every day - Times of India

Whole wheat jaggery cake is perfect for weight loss diet.

Highlights

The chilly winter works up our appetite to crave for sweet treats that not only satiate our soul but also bring a sense of warmth. When it comes to cakes, we prefer a fudgy tea cake that is slightly heated up. Dense homemade cakes are the best thing to dig in this weather. But if it also fills you with guilt, it kills half of the fun and pleasure. So, here we have the perfect cake recipe for you that you can make for your winter weight loss diet and indulge in any time without hesitation.

This cake replaces refined all-purpose flour with healthier whole wheat flour (atta) and uses jaggery (gur) in place of refined sugar. Also, curd and milk take place of butter/egg yolk to make this healthy yet delicious cake.

(Also Read:10 Delicious, Sugar-Free Indian Desserts You Can Make At Home)

Jaggery is known to be a healthy sugar alternativePhoto Credit: iStock

Promoted

Ingredients:

(Dry ingredients)

1 cup whole wheat flour1 cup jaggery1 teaspoon baking powderA pinch of salt

(Wet ingredients)Half cup milkHalf cup curd1/4 cup oil1 teaspoon vanilla extract

Method -

Step 1 - Switch on the oven and leave it for pre-heating at 180 degrees C for 10-15 minutes.

Step 2 - Grind jaggery till it turns into powder without any lumps.

Step 3 - Whisk milk, curd and oil together in a bowl. Add vanilla extract and mix well.

Step 4 - In a separate bowl, mix whole wheat flour, salt and baking powder. Sift it through a colander and add it to a bowl of milk and curd batter.

Step 5 - Add jaggery powder and mix everything together to make a smooth batter. If the batter is too thick, you can add some more milk.

Step 6 - Add dry fruits to the batter and pour it in a baking dish greased with butter, oil or ghee and lined with butter paper.

Step 7 - Bake the cake at 180 degrees C for 25-30 minutes. Check and bake for more time if not done yet.

To check if the cake is baked, insert a toothpick all the way down to the centre of the cake and pull it out. If it comes out clean, your cake is baked.

(Also Read:Baking Tips: 6 Genius Hacks To Make Perfect Cakes)

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

More:
Winter Weight Loss: This Atta Gur Cake Is Ideal For Healthy, Guilt-Free Indulgence - NDTV Food