#How to lose weight fast #How to lose weight naturally #weight loss tips #lose weight without exercise

 

weight lose

How much do I need to lose to be healthy?

Most people start by aiming for a 1-2 percent drop in their body size, around 10 kilos, based on the average person's height and weight. The reason why this is so effective and safe is because you can control exactly what is going into your system. If it's pure fat, then that means you're on board; if it's made with other ingredients, or additives that are bad for you - these will have an effect too. But remember, this does not mean anyone needs to restrict themselves to one specific way of eating. In essence, restricting yourself to only foods that were labelled as "complete" is just going to slow down your progress. So, while we do recommend reducing the amount of food you eat and increasing the number of times you exercise, that is not necessarily true for everyone. You may never reach your ideal weight. Your goals may change as well, and depending on what they are, some people might be better off losing more than others; others may find that it really suits them to stay at a comfortable size, but not losing weight at all. Here are some tips about how to lose weight without taking medicine that you should know.

Cut Calories

Cutting calories can go hand-in-hand with cutting calories, which will help you reduce the amounts you consume each day. By limiting your intake of foods containing calories, the number of calories in each meal will be reduced, whilst still providing enough energy for the next meal. This might sound like a lot, but when you factor in water as well, there are plenty of ways to cut calories without compromising nutrition, which also helps to keep you hydrated throughout day. Of course, this will depend on whether or not you have any conditions, such as type 2 diabetes, which you must take care of before starting to eat a healthy diet. There are many different strategies to follow whilst making sure you are following your doctor's guidance, such as having a health worker on site, but these strategies could include:

• Drinking a glass of water after every two hours,
• Consuming one tablespoon of plain yogurt with your sandwich or salad,
• Drinking a cup of unsweetened tea,
• Having a bowl of fruit instead of ice cream,
• Drinking a juice and/or orange-tinted water with your cereal in the morning, or
• Having half a pear instead of apple in your lunch.

Remember, cutting back on what you are consuming makes sense for you, but don't force yourself; make it easy to live in, rather than forcing it. Some people think cutting calories will make them get fatter but this isn't always the case. It will take time - but eventually, what will happen is that you will get used to being less hungry and you will become accustomed to consuming fewer carbohydrates. Cutting back on these will help you remain overweight; however, it will not help make you thinner! To ensure you are living a healthier lifestyle, try using our Healthy Living Book (previously known as The Healthier Me) to help you learn about things you may be unaware of about your body. The book was updated over recent years. The focus has been on getting back into shape, improving habits and reducing risk factors that affect your health. Now, a whole range of exercises can be carried out from home, including yoga, swimming and cycling. All good things have an expiration date! This book provides you with practical advice and tools that you can use to improve your health, reduce stress and ease anxiety. Check it out today or call 0161 733 0161 to speak to a member of staff who can show you where to find the best place to begin your journey towards a healthier life.

NOMADIC LIFE OF SOONE-WAAL (Gold accumulators)

 For a long, I was longing to meet and inquire about the people who live alongside the Indus river inside tattered shelters on scorchy sunny days of summer and spine-chilling winter. They are locally called SOONEWAAL which means Gold accumulator. Their way of living and spending life intrigued me to visit them and garner information about their profession, background, way of earning, and disparities. subsequently, I planned my visit to Rahimabad Gilgit. I started my journey while taking some sweets for the small kids who are usually seen on the roads, begging, and collecting garbage. When I went closer, a young smart boy was looking at me disconcertingly, I waved my hand at him, and without giving it a second thought, he came to meet me barefooted. His shimmering bright eyes glittered at me from a tanned face showing a row of white teeth. I greeted him, introduced myself, and took his permission to talk about his lifestyle. He welcomed me and delightedly gave his consent and said, ‘it is alright, we can sit and talk’. He was a handsome man of medium height with a fair complexion but due to poverty, his dress was untidy and messy. My first question was, can he speak URDU, he again smiled and said, ‘yes definitely’! Meanwhile, I opened my diary and we sat on the stones nearby the gushing Hunza River and started our discussion.  

 

·       Would you kindly introduce yourself? 

My name is Riaz. I am 32 years old. I belong to Juglote Gilgit. I have got three brothers; I am the oldest one. I am married and have five children. I lost my seven-year elder son two years back, while playing at the riverside, he fell into the river and lost his life. 

 

·       Tell me about your background, when did you start working in this field?

It is our ancestral profession. My forefathers used to do this, later my father was also working as a SONEWAAL, but due to deteriorating health condition, he quit this vocation and nowadays stays at home, because he is suffering from prostate gland enlargement. Initially from my village, so many people were into this, later they abandoned as It needs stern efforts and indefatigable perseverance to stay inside these worn-out tents scarcely and play with water throughout the year.

 

·       Do you own lands and houses back there in your village?

If I will talk about myself particularly, I don’t have such properties. Some people do have lands as well as personal houses in the village. But most of us are homeless. This mighty river is the only source of income for us. 

 

·       How would you know that there is gold inside the water, which strategy are you using for that?

For that purpose, we have got a small wooden tray. We put sand and water on it and keep on shaking it. In the last stage, if we get sand and gold particle left behind, then it is a positive sign. Otherwise, we don’t waste our time and energy in that place. 

 

·       In which part of Gilgit Baltistan, there is a good quantity of Gold in the river?

In Bagrote valley and Nagar valley, it is found in abundance. Secondly, it depends on the quantity of water as well. In summer, it is hard to find gold in the river, after September and October the water level goes down and that is a perfect season for us. 

 

 

·       For how long you will stay here in this place (Rahimabad)?

It depends. We don’t live permanently in one place. We keep on traveling and changing places. Here I guess we will spend four months and then hopefully will go to Nagar. Nowadays, due to muddy water, we are not working in the river, we are here to work in the fields, as it is potato ripening season. Although, we travel throughout Gilgit Baltistan. We go to Ghizer, Astore, Nagar even sometimes to Broghal valley as well. There is a good quantity of Gold inside Broghal river. But it is very far away, it needs around 40 to 50k to travel to that area, which is quite costly and unaffordable for people like us.

 

·       Most of us are of the view that you people are having a gold business, so you are earning a lot of money as Gold is one of the most expensive metals. To what extent this notion is valid?

Yes of course! it is a profitable business, but it is not like, every day we go to the river and find gold. Sometimes, we come back offhanded. Secondly, if luckily, we find gold, it is of trivial quantity after going through a lot of struggle and hardships. Therefore, to meet our day-to-day requirements, we take advance payments from the contractors and later pay them back by selling the gold.

 

·       Would you mind telling me, what is your monthly income?

It is hand to mouth and hardly covers our daily expenses in this financial straitened time. If I will tell you the exact amount, it is 30 to 40k per month. throughout the week, we work on the riverside, and each Friday, we sell it out in the market.

 

·       In this hot weather outside, how would you survive inside these shabby dilapidated shelters? Don’t you think life is tough?

There are no words to describe the pain and terrible life we are going through. It is hell inside during summer and winter. But what shall we do! There are no other options. We are using solar panels for lighting purposes, and we don’t have mobile phones and other gadgets, we are still living in the era of the stone age. 

 

·       You are very young, how come you got married so early and have five children Mashallah! Don’t you think two to three children are enough nowadays?

With a gleaming smile on his face, I got married at an early age. I prefer conjugal life, as it abstains a person from different sins. As far as your second part of the question is concerned, I agree with you, that fewer children mean less burden but at the same time, I rely on God almighty for the safeguard and protection of them as the best custodian and guarantor of every creature is.

 

·       What are the difficulties, you face in day-to-day matters?

With a long sigh!! I wonder from where I will take a start, there are innumerable difficulties we are facing: firstly, we don’t have adequate access to basic amenities due to the limited income, such disparity in lifestyle is no less than obscene. 

Secondly, our elected representatives do nothing for us. when it comes to the election, they frequently visit these torn-out tents and make fake promises to provide us with shelters and other commodities. Once they get elected, they don’t bother to talk to us. when we visit their offices for Benazir cards and tents, they don’t allow us inside their offices.

The tents we are living in have been purchased from the affectees of the earthquake and other disasters. Thirdly, we are not given flour on quota as you know, we are the most deserving and needy people in the society to be given subsidy, but it is a far cry. We are purchasing it from the local market which is quite costly. In addition to that, in some parts of the river people don’t allow us to stay and work. They are asking us to leave and not to use the river. There are some other issues as well, but I believe it is not the platform to discuss about them. Anyhow, thank you so much for visiting us and listening to our problems and disparities.

 

 

 

 

 

 

 

 

 

 

 

 

Road accidents in the dangerous Karakoram highway

Road accidents in KKH

By: Shakil Ahmad Jan

The Karakoram Highway (KKH) is often called the 'Eighth Wonder of the World' due to its spectacular beauty, high elevation, and the challenging conditions in which it was constructed. It was started in 1962 and was completed in 1978 after going through 18 years of hardships and tribulations. It was built with the help of Chinese and Pakistani engineers. Around 810 Pakistanis and about 200 Chinese workers lost their lives mostly in landslides and fall while building the highway. It runs approximately 1,300 km (810 miles) from Kashgar, a city in the Xinjiang region of China, to Abbottabad, Pakistan. It plays a significant role in uplifting the economy of Pakistan in General and HUNZA valley in particular. In recent years the highway has sought to become a 'niche' adventure tourism destination owing to the improved security situation in the country, the number of foreign tourists coming to Pakistan has increased manifold.

Among the tourist destinations in the country, KKH is deemed as the "third best" by The Guardian. The road has given visitors, mountaineers, and cyclists easier access to the many high mountains, glaciers, and lakes in the area

All things considered; this road is also infamous for tragic road accidents. For the last couple of years so many visitors’ vans, public vehicles, and bikers met with severe road accidents and lost their invaluable lives.

If you will happen to travel through this route, you will come across a dangerous curve (moode) near Rahimabad, which is also known as QATIL MOODE, so far around ten vehicles have fallen from there into the ravine resulting in innumerable casualties.

One month before, three students while coming from HUNZA on bikes met with a terrible accident and lost their lives, Today again a visitor vehicle from Karachi, plunged into a ravine while taking a sharp turn, and as a result, four people died on the spot and multiple got serious injuries.

Nevertheless, about 90 percent of accidents are primarily due to human error. Alcohol, fatigue, inexperience, excessive risk-taking, and lack of driving skills are the factors. At the same time, the government should also take immediate steps to mitigate tragic road accidents. They should build two to three-speed breakers; signboards must be placed on both sides. (e.g., signs for speed limits and stop, warning signs, sharp curves, and slippery surfaces), similarly, The provision of special turn arrows contributes to safety and reduces collisions. There would be some other effective ways also, by utilizing them we can save innocent peoples’ lives. 

 

winter and Gas cylinder in GB

winter and Gas cylinders 

Nowadays in northern parts of Pakistan, winter is at its peak. To cope with the spine-chilling cold weather, most people use gas heaters (LPG) inside their houses and offices. But these heaters and cylinders have become serious threats to the indigenous people. It can be witnessed from the recent mishaps happening throughout the region due to the gas cylinder explosions, where multiple people lost their precious lives and wealth in no time. Similarly, some cases were reported from different hotels as well where people died due to the emission of carbon monoxide from these gas appliances.

Now the question is how to minimize and lessen the detrimental effects of these sources. The first possible solution could be the selection of good quality cylinders. It is widely circulating on social media that substandard gas cylinders are being sold in the market which cannot handle the intensive pressure of the gas inside and as a result blown away. Therefore, while buying gas cylinders we should consider high-quality cylinders and install them outside their homes so that the destruction can be reduced.

The second reason behind this is the negligence of the common mass. While sleeping they keep them turn on. As a result, it emits carbon monoxide by using the oxygen inside which makes breathing difficult and becomes the cause of people's death. Therefore, we need to be extra cautious while using these appliances. whenever we go to our beds, they need to be turned off so that we will keep ourselves safe from the silent killers.

open dumping of solid waste in Naltar Express way

Open dumping of Municipal solid waste near Gilgit city. 

 

Gilgit Baltistan is a region that is widely famous for its immaculate beauty, enchanted landscape, mighty snow-capped mountains, and unsullied crystal-clear glacial water. This is the reason, it attracts hundreds and thousands of tourists each year, and the number increases exponentially on yearly basis, which is a good sign for the local businessmen and women of the indigenous mountainous community.                                                                                                                                                                        To maintain this soaring turnout of tourists, we must work on some of the important areas like reservation of local heritage, affordable travelers’ accommodation, Safe and secured transport facilities, the safety of the tourists, chivalrous tourist guides and translators, and above all the cleanliness of the areas where they visit and stay.

When it comes to the neatness of the area, the role of solid waste management (SWM) is second to none. It plays a vital role in maintaining the environment safe and tidy for the people. But I am at a loss for words to describe one of the garbage dumping sites, near Chilmishdass (a 5 km driving distance from Gilgit city). Where all the wastes (domestic, commercial, and Medical) generated by Gilgit city are being dumped
gives a really bad impression of the area because it serves as the opening gateway to the beautiful Naltar valley.

Consequently, It has caused certain implications for the people traveling through this route as, after the construction of the Naltar expressway, tourists use this route to travel back and forth to the aforementioned tourist destination.

First, it is nearby Aga Khan Gilgit Medical Centre (a well-known healthcare system in GB) new campus of KIU, and the newly built polytechnic college. Population living and residing in the vicinity of the landfill areas are exposed to innumerable environmental health risks. The malpractice of open burning results in many harmful public health and environmental effects and the frequent smoke breakout at the dumping site may generate various health problems for the population living nearby the landfill area. This is due to the emission of numerous toxic gases and air pollutants mostly methane, carbon dioxide, and hydrogen sulfide.

In addition, solid waste dumping areas provide safe havens for the incubation and proliferation of flies, mosquitoes, and rodents. They also attract a whopping number of stray dogs, which are the main causes of fatal road accidents and contagious diseases to the population coming into the proximity of the dumping site.

Apart from that, due to the windy weather, all the wrappers and plastics are taken away to nearby places and the whole area seems a mess. You can see shoppers, wrappers, solid waste, and other materials spread everywhere.

All things considered, Improper and inefficient handling of waste disposal not only hurts the environment and human health rather it spoils the exquisiteness of the area as well. Therefore, the city administration should look into the matter in the larger interest of protecting public health and the environment and select a place that is far away from the population.

 

Thank you 

How to develop your Communication Skills

My name is Navi Chauhan.

I belong to the hospitality industry.
Sir, my question is...
As in the hospitality industry, they need good leadership, time management, and confidence.
And I think I am good at all these things, but sometimes I lack communication skills.
So, how can I improve my communication skills?
Great! Navi, Right? From the hospitality industry? Thank you! Sit down, please.
I'm sure that a lot of other students will also have concerns about improving their communication skills.
2 or 3 things!
See, hospitality is a service industry, so communication becomes very very important!
Because you can solve guest issues, you can have so many issues which can be solved just by good communication.
By proactive communication.
So, I'm sure, students from engineering, business management, or regardless of whatever field you are from. Or some of you might want to become politicians tomorrow. And then this is a very important skill.
In fact, many studies have shown that other things being equal, an individual's communication skills and leadership skills, which are co-related, can distinguish and can mark the journey of one's life achievements.
1st myth that I want to clear is: "Good communication does not mean knowing the English Language!"
Many people have a misconception that if I've learned English, I've also learned to communicate!
Sorry!
English is a 'Language' and communication is a 'Skill'!
Two very different things.
Even after learning good English, your communication can be pathetic.
When required, you won't be able to speak up!
Right, and even if you know no language; god forbid, just imagine, one is born in Jungle itself. And he doesn't know any language, he only knows body language.
Right!
Let there be 2 people in the jungle, person A's body language will be different from Person B's!
Yes or No?
You can try it right now!
If you have to ask for a pen from her, without using words. Go ahead!
Now, Navi can you do the same?
I want you to catch this. (Learning)
So many of them are gonna be different! Right!
And this can be misinterpreted. One of them, if someone, really badly needs a pen, he'll be like (aggressive)!
But is there a variation between the two or not, that's what I'm asking! (Learning: Poor communication can be misinterpreted)
Yes!
So, coming back to the same point.
Communication is an 'art' that can be learned, that can be developed!
English is a language, that can be learned!
Now the problem is, a mistake which most people make.
They learn words from the dictionary, and they try to insert them wherever it is possible!
And especially when we try to impress others.
Then, search for immensely strange and critical words, and use them in your sayings for demotivating others! (Pun intended)
Another person will also be impressed that his communication, his English is very profound!
This is a misconception!
You first need to develop the art! Rather I suggest learning the art of communication in your mother tongue.
Making eye contact, body language, voice tonality, being proactive, these sort of things.
To learn these, English is not required!
And side by side, if you want to improve your English.
Keep it general!
Keep a small notebook, in which you are putting down difficult words!
Train your brain on multiple fronts.
Increase your Reading! Are you reading at the moment?
Are you writing at the moment?
Do you write on a daily basis? Not in the class, not notes, do you write something?
So if you are not reading, if you are not writing, are you watching something?
Are you watching other good communicators, on YouTube, or somewhere else, Are you?
Yes?
Are you listening to audio?
So, the brain has so many ways to receive information, use all of them!
Right!
Communication is an art, just like a muscle it can be developed.
I don't know who said this, but this is a famous quote which says..
Communication works for those, for those who work at it!
Communication works for those, those who work at it. If you will work at communication, you will get better!
If you will work at improving your art of converting your ideas, do hard work, (you will succeed).
I am gonna introduce you to a law, which not only in communication but in every field this law is applicable.
It is called, 'The law of paying the price.'
What's it called?
The law of paying the price.
I don't know if it's coming from Jack Canfield or Brian Tracy, one of those two gentlemen, 'the law of paying the price.'
Which simply stated means is: If you want something, You must pay the price.
Nothing is free.
If you want something in life, you wanna wear a nice branded suit, you wanna go to a nice holiday, you wanna buy a nice camera or whatever.
The things, whatever, the higher the quality, the higher the price you need to pay. Right!
But in life's improvement, I am not talking about money.
Few people think they will achieve everything with money.
Not gonna happen!
I stayed in Karachi for a few days, there was a gym where I saw a very interesting scene.
That in the evening, a big VIP person came to exercise.
He was himself a little overweight but there were two bodyguards along with him.
Very well built bodyguards, 6 feet 2 inches, with a pistol and everything, full drama.
One attendant held his towel, the other held his protein shake.
One another held the water bottle.
Okay, naturally, he would be some big-rich-influential personality's son.
But after doing all these things, he had to do his own 'push-ups'.
It doesn't matter how rich or influential your father is, you cannot 'pay' someone else to do 'push-ups' for you!
Right?
So, learn to do your own push-ups!
This means, to develop communication, efforts had to be put in.
Without efforts, there is no key, no guide, no shortcut, through which you can achieve it.
It's gonna take effort.
It will take time.
It will take hard work.
But, here's what you need, you need good role models.
Like whom do you wish to learn to communicate?
Listen to news reporters, journalists, people who are good politicians, people who are good at the art of communication.
A politician doesn't mean all that everyone would start their speech in the class with 'brothers and sisters. 
Or start with '(friends) Mitron'.
Right! This is not what I mean.
Means you see how a person is influencing the crowd.
Learn that art!
That is how any person is influencing the crowd, and how I can use it.
This comes first, words come later!
In fact, I don't know if it is the Howard University study that says that, words are only 7% of the entire communication from 1 person to another.
Body language is huge, visual is huge, auditory is huge, your body posture, your tone of your sound, and so many things.
They're all combining together.
So, if you determine in your heart, that I need to improve in this art because this will be very beneficial in the future.Son, now see, when you go into the work environment, you will have 100 different ideas.
But if you cannot express them, what's the point?
Someone else will come, he knows to express well, his ideas will be heard, he will be appreciated, he will move ahead (in life).
And then you'll say (complaint), 'his good luck was better!'
He is born lucky or something like that.
No, nonsense. He has developed a skill which you are slightly weak at and you can develop too.
So, you need to remove this mental block.
Nobody is born a good communicator.
Are you gonna work at it
And you can!
It's like a muscle, the more you use it, the better it gets.
Raise your hand when you're feeling nervous.
You are in the big auditorium, some guest speaker has come in.
I have done this!
And at that time when, 'any question?'
And instant silence in the entire hall..
At that moment, you feel, I have it in my mind, should I ask or not, at that time..
Raise Your Hand!
The first time I raised my hand, my brain sat down!
So my hand went up, my brain went in shut down mode.
Okay, I forgot my question.
But still, be stubborn, raise your hand!
By the time you do it, 3 or 4 or 5 times, ( you will make it)
I think another gentleman, had a question.
When I am talking to people, who are in positions of authority, high status of authority, then I am able to communicate with my same leveled people.
But when I need to communicate with a senior person or the person of authority, then I face issues.
There is only one solution to overcome this issue.
Talk to more people who are in positions of authority.
The more you'll get comfortable, you are likely to realize that they don't bite! (Pun intended)
(Giggles)
They are also people!
And they also listen to the words, these are also normal human beings.
The more you do it, the more comfortable you'll get.
And that is the only way, there is no shortcut around it.
The best way is to make yourself uncomfortable.
Put yourself into those situations, where you are feeling uncomfortable, and you will emerge victoriously.
But if you'll remain in your comfort zone, I have to do whatever I was doing always, then what will I receive?
Yes?
Student: Nothing Simerjeet: Not nothing, we will at least get something.
I will do only, whatever I have always been doing. What will I get?
I will get, the same, as I have been receiving!
One of the definitions of insanity is, 'do the same that you are doing as always, and every evening pray to the lord to change your destiny!'
It doesn't happen this way!
Some poet has said it beautifully when 'Lord has not changed the circumstances of that person, who is not concerned to change his own circumstances!'
Today, if you determine how to change your circumstances, in terms of improving your communication skills.
Come to me, after 6 months, with your efforts, Let's see where the results are.
But without effort, nothing will be possible!
Thank you!

Shakil
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How to improve your English speaking skills (by yourself)

 

I think you already know that if you want to improve your English-speaking skills, you have to practice, right? Studying grammar will never improve your speaking. Listening to English alone will never improve your speaking. You have to actually speak. But what if you don't have someone to talk to in English? How can you practice then?

Well, there's a technique that allows you to learn to speak English by yourself.

No speaking partner is required. This technique can help improve many aspects of your spoken English: your sentence structure, your grammar, your vocabulary, and most importantly, your ability to express your thoughts and ideas effectively.

So, what is this technique?

Well, here's what it is...

Learning to speak English through imitation.

When I say imitation, I'm not talking about repeating after native speakers using the exact same words to improve your pronunciation. I’m talking about something a little more advanced than that. Here's how it works: you listen to a conversation, a story, or some kind of speech, and then try to deliver that speech in your own words. Let's see this technique in action:

When I was a child

When he was a child

my parents liked to pretend, like many other parents

his parents liked to pretend, like many other parents

that Santa Claus would bring us presents at Christmas.

His parents liked to pretend that Santa Claus would bring them presents at Christmas.

So, when my siblings and I would wake up on Christmas morning

So, when he and his siblings would wake up on Christmas morning

there'd be a bunch of presents, from supposedly Santa Claus, sitting in front of the fireplace.

there'd be a bunch of presents, from supposedly Santa Claus, sitting in front of the fireplace.

So that's how it works. 
But that's just one way to do it. There're other ways too. For example, instead of imitating small portions of speech like phrases and short sentences, you can imitate larger portions of speech. So in this case, you wait until the speaker completes a thought or an idea, then pause and try to express that idea yourself.

Another approach is to simply listen to the whole speech and then try to deliver that entire speech yourself. There are several ways to go about it, but what I recommend is to combine them all together, and I call this approach easy-to-hard imitation. Easy-to-hard imitation is based on the concept of progressive training. The idea is that you start with something easy and then increase the difficulty of the activity, forcing yourself to get better. A number of studies have found this kind of training to be very effective. Here’s how you can apply this concept:

start by imitating small portions of speech first like phrases and short sentences, then move on to imitating larger portions of speech like long sentences or even groups of sentences, and finally, try to deliver the entire speech on your own. This technique offers many benefits. You get to listen and imitate correct English, which helps you learn to form sentences properly. You get to learn idioms, expressions, and other speaking patterns that are used in day-to-day conversations. you get to learn grammar. When you imitate other people, you're learning grammar through a process called implicit learning. This is the process where learning happens without your awareness. This is how babies and children learn the grammar rules of their first language.

When you imitate, you don't think about grammar.

You're not trying to understand why the present perfect tense is used in this situation or

in that situation. Instead, you're focused on communication — on understanding and expressing ideas. You’re still learning grammar but you're not aware that it's happening. This is one of the proper ways to learn grammar.

Thank you

Shakil