Articles on motivation

Weight Loss Motivation

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight loss is a skill which requires higher level of motivation. As its rightly quoted, "Where there is a will, there is a way". With these inspirational tips to help you succeed, you’ll quickly climb back up the weight loss motivation ladder and feel refreshed and raring to continue with weight loss and see a new you.Remind yourself of your origin of Weight Loss Motivation: Start by reminding yourself what set you off on the road to wanting to lose weight in the first place, was it:1) Seeing a ‘fat’ photo of you? 2) The bathroom scales reaching a certain point? 3) Not being able to find any clothes to fit you? 4) Realizing that even the smallest tasks were making you feel out of breath?Close your eyes and go back to the moment when you decided once and for all to lose weight. If you still have that photo, take another look and remind yourself what you didn't like about it. Dig out some clothes that are still way too tight and try them on. Transporting yourself back to your ‘turning point’ should relight your motivation to lose weight.Write down all the benefits of losing weight.Many people only see a slim body as the main benefit of weight loss, with the result that if they don’t quickly see an improvement they end up feeling dissatisfied. If you haven’t already done so, write a list of ALL the positives you’ll get from losing weight and reaching your goal. As well as looking amazing, the list could include things like:1) Having more energy to play with your children 2) Lowering your blood pressure 3) Improving your fitness levels 4) Not getting out of breath after climbing a flight of stairs 5) Feeling comfortable in jeans 6) Increased performance at workMost people who lose weight say they get far more out of life once they’re slim and as well as being healthier, they feel happier and have more confidence. People reported that they:- Had more energy - Experienced a better mood - Had more confidence - Improved health - Benefited from better relationships and improved performance at work!Visualize the new slim youIf things get tough, spend some time visualizing your new life as a slimmer, fitter and healthier you. It’s one of the best ways to increase Weight Loss Motivation- How does it feel? - How much more confident are you? - How do you look? - What are you wearing? - How do you move? - How do you talk to other people? - How much more energetic do you feel? - What are you doing in your new life? - What ambitions do you have? - What changes have you made? - Hold onto this image of the new you and take time to revisit it whenever you feel like giving up.Remember it’s all about you:Remind yourself who you are losing weight for. The key to Weight Loss Motivation is the fact that “It’s for YOU”. If you’re trying to lose weight as a result of pressure from family, friends, you’ll constantly struggle! People who successfully lose weight – and keep it off – do it for themselves. So make sure you’re shifting those pounds for the only person that counts – and that’s you!

Diet Motivation Tips

Dr. Renu Garg, Homeopath
Staying motivated may be the hardest part of any diet plan. And now that the New Year is here, you’re trying to start from new and do the things in a right way. So one should probably use a little extra push. Here are 5 powerful diet motivation tips to help you see your diet plans through to success!Diet Motivation Tip #1 – Set Realistic Goals Before you even start your diet and weight loss efforts, you need to be realistic about things. Not only is it important to set specific goals in the beginning, but it’s also important to set realistic goals which can be achieved.One of the biggest predictors of diet and weight loss success is having a plan that you can realistically accomplish. This means setting goals that are practical and attainable in a given time period. So don’t overreach! Generally speaking, healthy weight loss using natural methods is going to produce about 2-3 kilos of weight loss per month.And write things down. You should put your goals on paper and track your progress. This will help keep your goals in check and ensure that you are being realistic about the things.Diet Motivation Tip #2 – Go Slow Slow and Steady wins the race.The truth is, the best diet is one that is incorporated into your lifestyle for the long-term. A healthy, balanced diet high in protein and low in fats and sugars is the best way to go. Fad diets often ask you to make extreme changes right off the bat, and that’s why they fail. They can’t be maintained for any extended period of time. So what’s the best way to do things? Take things slow, don’t put too much pressure on yourself, and make changes that can last longer. Making lifestyle changes will lead to the most success and the best results, without the rebound!Diet Motivation Tip #3 – Expect Setbacks This may not sound very motivating at first glance, but the more realistic you are about diets and weight loss the more successful you’ll be. And setbacks are a reality of any diet program. Expecting setbacks can help you keep the right mindset during your efforts and stay motivated to move past them. And plan right for the setbacks. Don’t let one little slip-up lead to an all-day binge. Forgive yourself, and move past it by making the right choices next time.Diet Motivation Tip #4 – Don’t Do It Alone One of the biggest motivators throughout any diet or weight loss program is a friend. Having a friend doing the same program with you can really help you stay on track. And by the way you don’t have to take this all so seriously. Go grocery shopping with your friend and see who can find the healthiest foods and spend the least money. Pre-plan with this strategy so you have a kitchen full of healthy foods and are not lead to temptations. I whole-heartedly believe this is the best strategy to stay on track and way better than any “cleanse” that is supposed to clean out your digestive system. The biggest factor here is accountability. Checking up with each other on a regular basis might just give you the motivation you’re looking for.Diet Motivation Tip #5 – Reward you Believe it or not, rewarding yourself can be incredibly motivating. And rewards can be anything from a cheat meal to a new pair of shoes or a cool gadget. Having something to look forward to can help get you through the tough days!Conclusion So there you have it, 5 powerful diet motivation tips to see you through to success. If you’re looking for that extra little boost to get you going, All-natural weight loss supplement like NOW Green TeaExtract are recommended. It can help give you that extra little push.

How Often Should You Weigh Yourself

Ms. Swati Kapoor, Dietitian/Nutritionist
Weighing to a lot of people is almost the same as brushing. One must do every day, first thing in the morning. This kind of obsessive behavior sometimes might interfere with your weight loss results, especially if you are trying to lose weight.It is recommended to weigh just once a week for accurate results. Our weight fluctuates somewhat from day-to-day, sometimes several times within the same day. Daily weighing can lead to discouragement and de-motivation from your weight loss efforts.But if you can’t let go of your habit then remember the following tips while weighing yourself -- Fluctuations in weight are normal. Hormones & some other factors also control our weight. Don’t get discouraged by these daily fluctuations. Best way to deal with it is avoid weighing yourself daily.- Monthly variations especially among women around the menstrual cycle are normal.- You are exercising but your weighing scale doesn't say so. Even if you are exercising and losing weight but it’s not reflecting on your weighing scale could be attributed to the muscle weight. When you exercise, you're building metabolism-boosting muscle, which means that while you're burning fat you may also be surprisingly heavier on the scale.- Sometimes weight loss is more than some number on the weighing scale. You can weigh the same but still loss inches or have a lowered body fat percentage. Don’t get hung up on weighing yourself as the ultimate measure of your fitness. There are more progressive ways of measuring your fitness results.- A balanced diet and an exercise routine is the only secret to weight loss. Lastly, if you must weigh yourself then set a routine in place. Make sure you weigh yourself at the same time each day to limit fluctuation in your weight measurement

10 Ways to Stick to Your Workout

Ms. Swati Kapoor, Dietitian/Nutritionist
Did you ever start working out, or join the gym, or make a new year's resolution, and not stick to it? Well, we have some ways to help you avoid that from happening in the future!Here are 10 ways for you to stick to your workout:1. Sign up for a long distance run.2. Make a bet, with your friend, colleague, or spouse, about who's going to get fitter soonest!3. Get a body fat checked. You'll be surprised as how to far over the healthy range you are.4. Get a training partner. get a friend, spouse, or get a personal trainer. They will be there to push you, and help you perform that extra bit, for better results.5. Think about the health damage that belly fat does to your body. Literally, grab a hold of your problem area. Everything you can grab is fat! See the health risks of even a little belly fat- due to which Indians are predisposed to heart risk and diabetes.6. Get some motivation: Find a poster of your fav celeb body. what better motivation, than to wake up to a rock solid body7. Make a realistic goal: You can target that six pack body, but first let's get started, and lose the belly fat. Take it step by step.8. Find some exercise routine that you enjoy- play a sport if you want. 9. Plan a beach holiday- if you're going to take off your shirt, you better look good :)10. Photograph yourself: We always look at the best angles, but unless you're in top shape, there is always some bad angle. Find it, photograph it. Target to improve that angle.

Making a First Impression That Lasts

Ms. Raisa Luther, Psychotherapist
First impressions are made by small things.Whenever you meet someone new, you are quick to judge his or her personality. You determine whether the person can be trusted or is competent. If you pay attention to some simple aspects, it will help you improve, especially if you wish to further your relationship. Moreover, sometimes major decisions are taken based on your first impression like pursuing a romantic relationship or even offering employment.Check out how people judge you, based on these small things:1. Your handwritingYour handwriting is a window to your personality. Studies indicate that the way you write creates an obvious or sub-conscious impression – small handwriting indicates a shy, meticulous and studious person while people who are outgoing and highly confident tend to have large handwriting. According to the National Pen Company, persons who put more pressure on the pen while writing, take things seriously, while light-handed writers tend to be more sensitive.2. Your colour The colours you choose says a lot about you. People who chose black tend to be sensitive, artistic and attentive to details. Black also dominates and conveys power. While those you choose red, live life to the fullest. Shades of red are worn by people who are proactive, confident and lively. Blue indicates loyalty and hard work. It’s a good colour to wear for interviews. People who choose blue tend to be stable and considerate to others.3. Biting your nails Some bodily-centered habits say a lot about your personality. Habits like pulling your hair or biting nails could give an impression that you are impatient, bored or dissatisfied. Research points out that those who bite their nails tend to be perfectionists, along with being nervous.4. Your shoesAccording to a leading researcher at the University of Kansas in USA, just by examining the make, style, colour and condition of your shoes, people can guess about 90% of the wearer’s personality – such as income, attitude, gender, and even age. Clean and well-maintained shoes go a long way in creating a good impression.5. Your eyes Your eyes are the mirror to your soul. Your eyes can tell a lot about you including what you are thinking and feeling. It can say whether you can be trusted or not, and if you are deceitful or loyal. According to studies, people with blue eyes are less agreeable and more likely to be alcoholics than people who have darker eyes. People who maintain steady eye contact are generally viewed as trustworthy and strong-willed.6. Your punctuality Whether you are early or late for an appointment tells much about your attitude. If you are late for a meeting, it shows that you are not serious about it and creates a negative impression. It indicates you are not organized or self-motivated and do not value other’s time.7. Your handshake A strong handshake exudes confidence and strength. Such people are also likely to be more expressive in nature and are typically extroverts. However, be careful that your handshake is not a bone-cruncher – that may actually indicate low esteem and an insincere attempt at creating an impression. People with feeble handshakes, on the other hand, lack confidence and tend to want the easy way out of life’s challenges. A graceful ‘Namaste’ may actually reflect traditional values of respect, humility and trust. Whether you choose a handshake or a traditional ‘Namaste’ – make sure it is accompanied with a smile.First impressions lastRemember, the first impression is the most important. It determines whether the other person chooses to pursue his or her relationship with you. Your success at work or in relationships is strongly determined by how people perceive you. Another thing about personal grooming is that it permeates you and actually helps in building self-motivation, confidence and esteem.

4 Types of Habits : Breaking Addictions & Making Resolutions Work - 1

Ms. Sneha Bhat, Psychologist
Samay desperately wishes to say adios to smoking. Ruby would give anything in the world to lose those extra pounds. Shalu is wanting since years to start with an exercise regime. Romy doesn’t understand how he can stay away from weed, which makes his life seem magical. Shahid doesn’t get tired dreaming about a job which isn’t anything like his current job. All their worries are around one powerful word, Habit. Every one of us resolves to break few habits & construct few others. What’s our success rate? How about improving the success rate in few steps? As a first step let’s understand the nature of habits.Instinct driven Habits, when Body takes the Driving Wheel!Joey has a tendency to wake up around one in the night hungry. He sneaks into kitchen looking for a snack, while his wife is sleeping like a baby. He has been like this since a while. What would you do when you are hungry or thirsty..?? How long can you control them..?? Every one of us has experienced the power of hunger & thirst. We will be habituated to eat at certain interval or drink certain quantity. Other instinctual tendencies are the need for sex & the need for rest. We were born with these instincts, generated automatically by body to address its basic needs. Being body driven & primitive; instinctual habits are the toughest to master. There are many industries that thrive by triggering one of these instincts within us subconsciously. Few of the strong addictions we wish to get rid are at this level.Pleasure or Pain driven Habits: the World as Experienced through SensesThink about yourself during childhood. Did you love going to school & listening to teachers..?? How about studies? Was it fantastic to study? What did you really like to do? Well, most of us would have preferred to eat junk food, watch our favorite shows, roam around & mostly play. Then why did we go to school or how did we manage to..?? Childhood is when we develop different habits from brushing our teeth to sleeping at a certain hour. If we checked our routine and listed all the habits, the habits we created & loved were the one’s which made us feel good. All the activities which were pleasurable for us were our choice. The strongest of the habit was that where most of our senses were involved like playing a game or watching television. The habits which we liked least but obliged anyway are the one’s which were created out of fear of elders. It could be something like waking up in the morning, taking a bath, eating our vegetables or doing homework. Strong Emotions guided by instincts are the motivation behind most of these habits. Even later in our life we continue to be pleasure seeking beings & most of the things we do is to multiply pleasure & divide pain. These habits are to immediately satisfy the emotional urge. Once a certain emotion is generated we just want to generate more of it or reduce it based on its nature hence the pleasure based habit strengthens just by repetition. Most of the addictions we want to get rid of are at emotional level. It’s just a balancing act between pleasure & pain just like studying after playing or to play after studying.Goal driven Habits: What gives satisfaction in Life?Roshan puts in tremendous efforts on every project to ensure that he climbs up the corporate ladder soon. He is sure that one day he would be one of the directors and every day is taking him a step closer to his dream. What Roshan is looking for here is not an immediate pleasure. He is working hard just to satisfy his need to be a prominent person. Every goal driven habit is driven by a need, lying deep within us. It could be the need for money, comfort, name, fame, status, prestige, power or anything that needs one to work for it & later keep working to enhance it or save it from waning out. Goal driven habits are futuristic in nature hence come with a common component of seeking something. It might be individualistic in nature or involving the needs of family, community, country or the world. Goal driven habit is one of the indicators of agency because one has a persistent goal only when he could manage pain or pleasure driven habits to an extent. Goals here are associated with stronger emotions, strong enough to overcome the need for immediate pleasure/pain.Love driven Habits, Ones that Make Every Moment of Life Valuable!When Abdul Kalam took his last walk recently, whole India walked with him. If not for Lincoln, there wouldn’t have been the USA, Nirvana remains in many hearts though Kurt Cobain is no more. One’s in a while we come across people who seem to be thoroughly enjoying what they do. It could be a carpenter, a shop keeper, an artist, an athlete or a scientist. This person works for the sake of work and nothing else because he/she is drugged by what he/she does hence high on it. These habits do not need any other motivation because there is love connecting what they do and what they are; hence what they do becomes what they are. They either do what they love or learn to love what they do. These sorts of habits are seen in those who shape their profession through their very presence.Anything we want to Change, We got to Understand FirstOur life is nothing but an outcome of our habits & patterns. How about looking back at your day and putting each habit into relevant category..?? Also take some time to note down what you wish to add and what else to negate from the list. Now that we have a rough understanding of the way habits function, we are ready to take the leap and see how we can break addictions & make resolutions work. Let's work on addictions & resolutions in our next conversation. Stay Tuned!

Why We Are Not Motivated to Exercise

Ms. Swati Kapoor, Dietitian/Nutritionist
We all have the days where we plan to workout and know that we should, but when it's time to exercise suddenly we don’t feel like sticking to our commitment. It’s not that we don’t have 15 minutes to exercise; it’s just not our priority.So How does one actually start exercising?Little bit of willpower and lots of support from friends and family can help you get started and stay focused to honor your commitment.Some people have less willpower or dedication to exercise. Some skip exercises too easily because of their busy schedule or busy lifestyle or being physically lazy. Skipping a workout once in a while is fine but it can become a hard to be in a workout, if you skip them too often.In very broad terms, two elements are especially likely to influence whether we, as individuals, habitually exercise or not. One is, physique. People who are overweight or unfit tend to be less active than those who are not and as you put on more weight it gets that much more difficult to exercise. The other primary determinant of exercise is behavior. Behavior remains a mix of innate tendencies and personal choice. So, even if it is in your nature to enjoy long hours on the couch, you can choose to get up and move.You need to incentivize your exercise routine. This could be the only way you can get up from your couch and get moving. Setting out the right incentive will help you get motivated and stick to your commitment for longer. Support from your family and friends can help you get the most effective incentives in place.Lastly, the only way to finish your workout is to start. So, stop thinking and planning about it and just do it. Once you get started, you will feel great that you did it and when it's over, you feel even better. You don't have to go to the gym to get a good workout. It's all about moving more - however you do it. If you think about it, you're surrounded by many opportunities to get more active. For e.g. you can have a 20 minutes brisk walk after your meal at least 4-5 days in a week or you can just choose to take stairs to your office or house instead of the elevators or escalators.Don’t think, just put on your shoes and go for exercise.

How Addicts Build Their Self-Esteem in Recovery

Ms. Raisa Luther, Psychotherapist
Addicts suffer from low self-esteem.This low self-worth is due to the many losses they experience during their addiction - loss of health, relationships, losses in career and education, loss of opportunities and reputation. Moreover, alcoholics and addicts indulge in so many behaviors that make them feel guilt and shame. This further reinforces their sense of low self-worth.How alcoholics compensate for their low self-worthTo compensate for this low self-esteem, addicts tend to be grandiose and critical of others. They project that they are more successful than they may be, that they have big plans for huge projects. They also criticize others - family members, bosses, managements, government. They do this so that they bring others down to their own level and thus feel good.Building self-worth in addiction recoveryBuilding self-worth is one of the goals of addiction recovery. This is done in many ways.Initially, the alcoholic reacts with anger, resentments and criticism when he first encounters a therapist in a rehab. Slowly, when he begins to feel 'accepted' by the counselor and his peers (who are similar), he gets a little comfortable.During therapy, he is shown not only his shortcomings, but also the assets in his personality (everybody has some). Sobriety adds to healthy sense of selfAs time goes by, he feels good about himself. Now he realizes that he is able to sleep without chemicals, that he is enjoying the taste of food, that he is able to conduct normal, meaningful conversations with others without being under the influence, his self-worth begins to recover.Members of Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) celebrate their 'sober' birthdays. They believe that being clean and sober is their new life. As they continue to log years of sobriety, they experience a healthy sense of achievement. As part of the fellowships, they also help other still suffering addicts. Service and achievement of sober time helps in building their self-worth. As they continue to live sober lives, they are bound to be successful in other areas too. They are able to get and retain employment. They have rebuilt broken relationships. Others begin to trust them. They are helping in the community. They are now self-sufficient. All this contributes to rebuilding a healthy sense of self.

10 Weight Loss New Year Resolutions That Work

Ms. Swati Kapoor, Dietitian/Nutritionist
The New Year is almost here. Its time to look back at how the past year went & plan your goals for next year! Is weight loss or fitness one of those goals? Did you make a weight loss resolution at the beginning of the past year? Did you achieve it? Most people don’t, so don’t fret. Here, we tell you how you can lose weight & get fit this coming year with the right goals. Don’t get on any crazy diets. Stick to a realistic diet plan. Add good foods to your diet (eg: green tea, almonds) and get some exercise. Before you know, the pounds will be melting away! First of all, let’s not call them resolutions. These are more like goals, so they’re achievable. Here are top 10 Weight Loss & Fitness goals to get the year started: Lose 2 kgs: We know you want to lose 10 kgs, and get that celebrity body, but lets start with small steps. Let’s first target a weight loss of 2 kg. It may take you just a month if you’re good. Then in the following month, target to maintain this new weight. In the following month, target to lose the next 2 kg. This is the healthy rate for weight loss. If you keep it up, by the end of the year, you would be 12 kg down, and you would know how to maintain your weight. That’s a massive achievement!Eat 1-2 fruits per day: Fruits are one of the best sources of carbohydrates for the body, along with vitamins, minerals and antioxidants. They taste great, and have a low glycemic index. Then, what’s stopping you from eating more. Most people don’t even eat one fruit per day. Start the year by targeting to eat 2 fruits per day. One with breakfast, one in the evening. That’s not too hard, is it?Eat breakfast: Eat a healthy breakfast. Have eggs, milk, fruits, multigrain bread. We don’t recommend corn flakes, but eating them is better than skipping breakfast. Studies have shown that eating breakfast helps you avoid weight gain, than skipping it.Drink less alcohol: Yes, sure drinking alcohol makes you feel like a rockstar, but you’ll be far from looking like one, if you keep drinking it. Besides, having a crap load of empty calories, it also promote fat storage in the body. Excessive consumption of alcohol leads to hormonal imbalance and side effects. Eliminating alcohol completely is hard, so stick to only 2-3 drinks per week.Get protein: Indian diets are very high on starchy carbohydrates. Wheat, rice, potatoes and other starchy foods dominate the Indian diet. Replace some of those carbs with protein, to help you build muscle and increase your metabolic rate. Here are some great sources of protein: whey protein, chicken, fish, eggs & vegetarian protein sources. Don’t eat too much protein. Based on your body requirement of protein, it should be anywhere between 0.8 gm to 1.5 gm per kg of body weight.Start your Workouts: Yes, the dreaded one- exercise! Join the gym or if you’re too busy, get a fitness plan- they’re available on your mobiles too. Paying for it, is one of the best ways to ensure that you stick to it. Don’t target to workout 6 times a week. For the first month, target to workout just 2 times a week. First make working out a part of your routine, then increase the frequency. If you hate working out, then join a class- power yoga, spinning, aerobics, kickboxing … Or play a sport to burn calories. Go for a walk: If you are not doing any exercise currently, start with a walk. It’s easy to count steps. Just get an app that counts steps. Start with targeting 5000 steps, and work your way up to 10,000 or more. Jogging is better than walking, but its important to start with some exercise.Control Sugar: Sugar is one of the worst foods for your health. Most of us know, but we’re so addicted to it, that its hard to avoid.Skip it, or share if you can’t skip it. Desserts like chocolate cake, are loaded with calories from sugar and saturated fat. Besides the calories, read how sugar makes you store fat.Instead of going cold turkey on your sugar habit, target to eat a sweet treat only once a week. That way, you can eat one each week, and still be eating healthy the rest of the time. Reduce processed foods: You’ve heard it before. Eat less processed foods. Avoid white bread, biscuits, juices, chips, etc … the list can go on. Easy to say, hard to do. So, to start, pick one processed food in your diet and eliminate that. Let’s show you how the numbers work: One slice of white bread is about 80-100 calories. Reducing those 2 slices of white bread a day over a year, equals a calorie reduction equivalent to a weight loss of almost 9-10 kgs!10 minute workouts: Too busy to join the gym or go for a walk? If nothing else, do some light exercises at home, or in the park. Skipping is one of the best calorie burning exercises. Got some stairs around you? Climbing stairs as exercise to build muscle tone and incinerate fat. Try some pushups, squats to increase your metabolic rate. Both men and women can perform them easily.

5 Food Choices to Keep Your Cholestrol in Check

Ms. Swati Kapoor, Dietitian/Nutritionist
We all know that butter, fatty meats, ice creams raise our cholesterol levels. Do you know foods that help to keep a check on cholesterol levels? Let’s have a glance on the following:1.FishOmega-3 fatty acids have been shown to have lower triglyceride, which is a type of fat in the bloodstream and fish is a good source of omega 3 fatty acids. One can eat steamed /grilled fish twice a week to be on a healthier side.2. AlmondsJust a fistful of almonds consists of  9 grams of monounsaturated fat, which helps to get rid of helping rid of bad cholesterol. It also boosts good cholesterol in the body.Opting for almonds instead of a doughnut, chips, for at least 1 snack a day could cut your "bad" cholesterol by a large extent.Read to know more about health benefits of nuts and seeds.3. FlaxseedFlaxseed can help lower your cholesterol, which may reduce your risk of heart disease. To get the most health benefits from flaxseed, choose ground flaxseed over the whole one. Your body finds it easier to digest ground flaxseed. Tips for adding flaxseed to your diet: Tip:Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal. Add a teaspoon of ground flaxseed to your salads. Mix a tablespoon of ground flaxseed into yogurt.4. Green TeaGreen tea is a healthier replacement to soda and sugary drinks. Green tea is helpful to reduce cholesterol. Many researchers have seen the benefits of green tea. One can include 2 to 3 cups of green tea in a day.Read to know how green tea can help you lose weight.5. Whole grains/cerealsFruits and vegetables, including whole grains, are good sources not only of healthy-heart antioxidants but also cholesterol-lowering dietary fiber. Get to know more about antioxidant rich foods.Soluble fiber, in particular, can help lower cholesterol.Good sources of soluble fiber include dried beans, oats, and barley, as well as fiber products containing psyllium.