As I have been searching the net for motivation and knowledge to help me facilitate my weight loss journey, I have come across many health apps that can be used by others to guide them in their weight loss program. These apps are very helpful as trackers for instance you can input your entire diet plan, lunch dinner, and breakfast and it will give your daily calorie intake. You can set weight loss weekly or monthly goals and track them daily to keep you in check. One can do the same for their exercise plan and schedule. The app will tell you how many calories you have burnt during the exercise.

The tracker keeps count of your weight loss and even helps in tacking your fluid intake and sleep patterns. If you take the premium pack which is around Rs 2000 for three months, you will get a call from a health expert and a dietician. You will get helpful tips from joggers and fitness trainers. One can also enter chat groups and therapy sessions for advice. They are a whole process for tackling mental health issues as well.

Some of the popular fitness and calorie counting apps are HealthyMe App, HealthHub App, DailyBurn App a calorie counting app, Fitter App, LooseIt App. Most of them can be downloaded from the google play store or Apple App Store. They are free at first but then if you want more features you will have to pay for a monthly or quarterly plan. The App acts as an invisible fitness instructor and a motivational guide for your weight loss programs. Some apps routinely throw up diet recipes depending on your food intake and weight loss diet program. Others give advice on vitamin intake and tell you how much fiber there is in a slice of brown bread or in 50 grams of butter.

If you have an iPhone it’s best to use the health tracker to see how many steps you do while your walk. It will give you your step length along with if you are walking correctly or not as well. You can track your sleep also with this app. There are apps that throw in fitness interaction videos to help you to get the right exercise posture and get the maximum out of your routine.

I just git a message from my app that it is time for me to have one glass of water as I am writing this blog, now that’s smart.

Most Apps come with a BMI calculator, one can sign in after answering a few questions slink your age, weight, height, telephone number, questions about your previous health history, age, type of work and profession you are in, and how much weight you want to lose along with the time frame . Once you answer these your profile is captured by the app and it starts to throw up ideas and content to facilitate your individual weight loss journey. Remember everyone has a different body for your weight loss program is unique to only you, do not try to compare with others.

Sure you can get inspired from fat to fit and I lost 24kgs in six months kind of stories that makes you feel that even you can do it, but concentrate on your individual weight loss schedule that suits you. Play around with your diet plan add new healthy food to keep you interested. Do the same for your exercise program if you are bored of doing squats do some skipping or lunges. Down weight yourself too often maybe twice a month is good enough just to make sure you are on track and sync with your weight loss goals. Sure go ahead and use technology to facilitate your weight loss journey it will be of great benefit to you.

Today was my first day of doing my walking during the morning session as well , along with the one and half hours of walk I do in the evenings I accomplished 8.5 km of power walking in all today that 12500 steps in all , I am happy with this pace and will now continue with my exercise shekel in the morning half of the day as well  . I don’t see myself doing any vigorous exercise until the second month of this schedule till then I will loose my weight through walking as much as I can .

My diet has remained the same for the past two weeks and I am happy that I have stuck to it so far and never had a single cheat day .My goal is to increase my walks to 10km a day that’s more then 15500 steps a day . I will manage that from 11:00 am to 12:00 noon brisk power walk and then from 5:00 pm to 7:00 pm . What I feel is that I will need two months to loose enough weight so that then I can do the aerobics and the lunges and stomach crunches along with sit ups and even skipping .But for that to happen I need to loose at least eight kilos and get my waist tucked in otherwise with my sloth hanging out doing strenuous fat during exercises will be very tough and near impossible .

I need to start clocking 10km of brisk walking a day and need to add one hour to my morning schedule to cut through decade long flab if I am to get anywhere .

I do enjoy walking through Lanka Road this is the busy high street that like my hotel in Durga Kunda to the Bananas Hindu University . It is a difficult starch of road with the busy traffic many red lights and jam backed round about . There is a bridge coining towards and then a slope which is about 600 meters one has to navigate .In all its a 2km stretch with busy shops and a bustling market all along the stench . It is calmer form the rush of the maddening crowd that people are out to shop and enjoy the festive season everyone is out for fun and some good times with friends and family . One has to be alert while walking on such busy streets as you get bikes and cars whizzing past you all the time and at times you have to wait for the bottle neck traffic to clear so that you can keep walking .

The Lanka land the BHU campus and the area of Durga Kunda and Kabir Nagar have become my bastion now a days and I manage to walk most of the way .Hope to keep you posted on my weight loss journey and my learnings as I go about it .Till then enjoy the pictures of the bust Lanka Street and its busy markets .

I meet a very interesting man during my power walking session at the BHU, I managed to clock another 7 km today and was brisk. On the way, I saw a very tall but very wiry and thin man walking slowly on the footpath. He was very tall and thin looked more like a tall toothbrush or a pencil with an eraser head. I walked up to him and shook his hand asking him for a selfie and a photo. He turned around and peers at me from above with his huge glasses, he reminded me of a creature right out of the animation film Antz. “ What is your name sir .” I asked the tall thin creature,” Oh! I am Bhola Prasad, I am a student of Hindi and geography at the university. I am a student but my family live in Allahabad .” Bhola went on to strike a conversation with me as I took his photo trying to photograph his lanky frame. Bhola told me he was 6 feet 9 inches tall and weighed just 60 kilo’s.

Dressed in a very modest attire of a purple kurta and blue jeans he looked like a student alright with his canvass shoes, he was busy chatting to his fellow students and friends as I took his pictures. I tried to capture his lanky frame and his funny face especially with his black glasses that really made him look like an ant. The funniest picture is with the two of us straight out of Lambo Motu pr Antz and Obelix they pics are very funny and so was Bhola as he spoke to me when we walked together a few distances.” I will stay here in the university and become a teacher, that’s all I want to do right now I am twenty and there is no need for me to think of marriage,” Bhola went on to share with me his future plans. I enjoyed my brief interlude with a creature from outer space and moved ahead with my walking stopping at the juice stall for some coconut water and orange juice.

I continued my path even today walking through the city traffic to the university campus and making sure I had my mask on. When you are on the street or the market it is a must to have your mask on, I saw so many people coughing, spitting and sneezing on the street as I went on my way, some of them spat right next to me as I passed. The rickshaw drivers have this bad habit, I had to shout at one driver for spitting and even admonished a teenager who kept sneezing as I passed him by . We are not out of Corona so make sure you have your mask on when you step out of your house into the street. It is the festive months and one must not get complacent, it can get difficult to take deep breaths with the mask during power walking but you can lower it a bit after some time, I do that when I get into the BHU campus area.

It is tough as I finish seventeen days of my new diet shekel and power walking plan. I intend to weigh myself in another two weeks to judge the first set of results and if I have lost a significant amount of weight. Till then enjoy some pictures as I meander through the BHU campus every evening for over two hours.

The disclosures of Frances Haugen, who hit the headlines the world over in advance this week as “the Facebook whistleblower”, consist of a couple of references to the merchandising of divisions and ethnic violence in India.

Her essential claims on Facebook’s paintings in India are that pages related to the Rashtriya Swayamsevak Sangh (RSS) promoted “worry mongering, anti-Muslim narratives”, that a loss of Indian language editors caused unchecked hate speech right here at the platform, and that the BJP makes use of Single User Multiple Accounts for propaganda that influences neighbouring Bangladesh as well.

Haugen, a former Facebook information scientist, lately instructed americaA Congress and the Securities and Exchange Commission (SEC) that the worldwide social media giant “promotes worldwide department and ethnic violence”, which include in India.

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In May, Haugen, 37, had give up the social media giant, wherein she had in advance been a part of the “civic integrity tram” that monitored election interference the world over. The group changed into disbanded after the presidential polls withinside the US in 2020.

Last month, she filed as a minimum 8 lawsuits with the SEC, the markets watchdog withinside the US, via attorneys on the NGO, Whistleblower Aid. She went public together along with her allegations on CBS News in advance this week and later testified to americaA Congress.

A leaked inner FB document, “Adversarial Harmful Networks – India Case Study”, is stated in one of the SEC lawsuits uploaded on CBS News’ website.

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Caring for my Calories 

Loosing 20 kg in 5 months  

A fit adult person consumes 2000 calories per day that’s the right amount of calories intake one should have during the day to stay for and work efficiently . Now if you are losing weight and want to cut your flab you need burn calories the more you burn through exercise the more the weight loss in kilo’s . You can loose calories in tow ways reduce the food and calorie intake and eat below the 2000 calories average threshold level .The other is to burn it through exercise , sports or aerobics and stretching .

My Calorie intake though my diet First Month

Breakfast 

2 idli and one bowl of sambhar             90 calories 

1 placket of digestive biscuits               83 calories 

2 cups of tea                                          30 calories 

2 toast very lightly buttered                    230 calories 

Lunch

One large bowl of yellow or black dal     124 calorie 

2 tandoori roti plain                                  220 calories 

Dinner

One large bowl of chicken soup                170 calorie

One plate mom’s or chicken spring role      250 calories 

One packet of digestive biscuits                  83 calories 

Hydrates 

6 one litre bottles of mineral water

4 large glasses of juice.                            180 calories 

1 coconut water                                        19 calories 

Total Calories in take through food and diet : 1470 calories 

Burning Calories through Power Walking

A 10,000 steps power walk in the evening for one and half hours burns 400 calories

Half an hour of badminton , stretching exercises in the morning will burn 200 calories

So my real daily calories intake will be : 1479 – 600 calories = 879 calories

An average man of my age takes : 2000 calories

My Intake is 879 , so I burn : 1121 calories a day

Burning one kilo of fat requires you to burn 7700 calories a week , so my diet plan and exercise plan will achieve a weight loos of one kilo a week and 4 kilos a month

My goal : loss 20 kgs thus with my diet plan it will take me 5 months to achieve that .

The Procession at BHUToday’s walk was a bit more exciting after taking the electric rickshaw from my hotel for the customary price of Rs 100 I was whisked off to the main gate of BHU university , the whole area was full of traffic , bikes , auto’s and street vendors . The gate of BHU was hot hub of a students protest there was police also around to keep law and order as the students clapped and chanted slogans with slogan cards in there hands , I stopped for a few minutes to see what the commotion was all about and even managed to get a few snaps and make a video of the demonstration . The cops had barricaded the area and there where a few police jeeps hovering in the area . It was about five thirty when  I entered the university campus . The campus road was congested with bikes and electric rickshaws ferrying students around as many just walked on the side walk .I spent more time looking at the greenery and the gardens as I started my power walk routine . With my semi clenched fists and both arms swings at ninety dress from side to side . I had got my moisture up right and my steps where small and measured , first the heel and then the push from the toes and the centre of the feet . I made sure to look straight and avoided the tarmac road preferring to walk on the brick laden side walk .

The dies was to loose myself in my head and just concentrate on my steps and breathe as has become customary I stopped at the juice stall for two glasses of juice and then continued with my power walk .Today I took two juice breaks one every half an hour and clocked 7.2 km of power walking .in the middle of the walk I was so thirsty once that I walked into the PWD office to have water from the fountain .

I also ventured into the more desolate and quiet side of the campus next to the staff quarters this is a quiet area and one can do brisk walking in peace . I did a lot of sweating and when I thought I had done enough I stopped an electric rickshaw and moved back towards my hotel .

The city is very alive now it seems we are opening up from the seven month long corona lockdown and a devastating second wave . There was a definite bustle in the market as all shops where. One and people where out buying stuff for the Diwali celebrations .The mood in Bananas was festive as everybody seems to be out on the road . The entire walk and the journey back was two hours long and I felt satisfied with my fat burn today . Now it was time to have a shower and a bath and settle into dinner which was chicken corn soup and chicken momo’s.

I am happy with my endeavours and over the last ten days my body has opened up after the brisk walks , I have a niggle in my legs but then when I start walking it all becomes just fine , as I walk more I have developed my own rhythm and pace which I am enjoying . That’s the main thing one must get into very aspect of weight loss be it diet , exercise the training the sweating one must enjoy the process than even loosing weight can start being fun and also a learning experience . I spend a few hours surfing about weight loss how to do a power walk the right way and other inspirations and information which can help me in my weight loss regime .

Make the weight loss program fun 

I think it is important to make your own weigh loss program fun and informative and try and share it with as many of your friends and followers . You can get some insane advice from relatives and your own fans , along with dollops of inspiration and pep talk . I have been flooded with messages and suggestions after posting about my weight loss diet and schedule . Friends wishing me luck others even suggested an addition to my diet program . Whatever said and done weight loss is something very dear to all of us . At any given point of time most people are trying to gain or shed weight , so getting fit from being obese has everyone’s eras standing up especially the ladies who are most cornered about their budging flab especially after child birth and in their early womanhood . Everyone wants to look good loose flab and become healthy , so my weight loos initiative has got a lot of people talking on my network . Some relatives have encouraged me and the others have wished me luck . I think a weight loss initiative is a very positive activity to get involved in a focus manner especially for a guy like me with a BMI of 33 falling into teh stage one obese category .Their is nothing better then getting your health in order and get charged and energised , a power walk is reinvigorating and if you can get it as part of your daily schedule it can do wonders for your health in the long term . Your skin will begin to glow and the sweating leads to cleaning of tech body it is a natural detox of sorts .

I enjoy spending time on the net learning about body mss index , the right diet and how to have a perfect posture for a power walk . It keeps me occupied during the day and then I can implement my learnings in the evening as I do my brisk walking .I have become conscious about my weight loss program and I am involved in every aspect of the schedule from designing my exercise , my diet plan and even the length of time I do my power walks . I give myself weekly wight loss goals and take my weight twice a month to confirm that I am on track to loose at least 20 kgs in four moths .

To stay motivated for log period of time it seems I will have to make variations to my diet think of new smart foods and healthy foods to add to my meals and even look at other innovative exercises and variations of power walks that can help me burn more fat and make me fit . So the more involved you are and the more fun you can make your walking schedule the better , I take photos and videos on the way and even think up some blog stripy ideas as I do my brisk walking .

But the key is to be aware of every action you take and feel everything , enjoy as you shed those kilo’s every week should be better then the previous one and you should look to burn more fat as you go along . I have kept it to 10,000 steps a day in week three and hope to reach the mile stone of 10 km a day of power walk by the end of this month itself .Once there I will stick to it every day that is about two hours plus of walking a day . That should help me get near to my weight loss gaols faster .

Make it fun by buying new shoes , head bands , track bottoms or even shiny T shirts with funny slogans that should keep your motivation going . Let’s face it this is going to br a four to five month of relentless weight loss exercise for me and I need to keep going , what better way then to  show off your new t christ to all in sundry at the BHU campus .

Power walking and your Body  posture 

The one thing that power walking helps in is that it improves the posture of an obese person a guy like me who is obese stage one . I have dropping shoulders and a back that slopes forward giving me a slight hunch , which makes me look even shorter than I actually am . As you do brisk walking and start loosing excess fat from the stomach and side waist area , you will see that your poster and body position will improve . You will be more erect upright snd straight no slouching or hunching .

Power walking if done with the correct posture can make you look more upright and erect , eve your walk and body movements will improve and become sharp .With an improved posture a guy like me will look taller then I am and smarter . But first it is important  to shed the flat and then get the poster slowly upright and erect .The shoulders should be relaxed and the spine upright no drooping or slouching . Make sure you stick to your posture and keep it that way . You might have to stop at red lights or traffic junctions , for the time being release your posture and then consciously get it back to continue walking the key thing is to be ware about what you are doing . Try not to check your mobile phones or get distracted by your headphone , if you do that you will loose your posture and thus loose the intensity and speed of your power walk .

Being a travel blogger and a writer I need to get in enough hours of writing to make money and stay productive . So I choose flexible work hours my work time table is in two parts .

From 10 am to 2 pm that’s when I break for lunch and from 4 pm to 5 pm . That is in all five hours of writing in a concentrated manner through my day . Dinner is at 8:00 pm and my time from 9:00 pm to 11:00 pm is dedicated to watching videos surfing the net and answering my mails or just reading a book and listening to music .With a two hour exercise schedule from 5: 00 pm to 7:00 pm my day is packed and sorted out .

I just clocked another 7.6 km of walking today at the BHU campus , now I have got my trot finally right and my brisk walk helps me really burn some calorie .My hand and feet movement is measured and I feel in control as I walk slowly sipping water and stopping over for some juice on the way . I can feel the fat burn and churn as I roam the campus on my daily routine .My diet remains the same as last week tea lots of biscuits , yellow dal and dray roti .

Let’s hope I can get into some shape and shed my oblix  like girth . I am happy with the pace of my walk and I have perfected the right walking posture , with the arms on the side bent at 90 degrees . I keep my spine and shoulders upright and always look in front as I thrust forward with my walk , no sideways wiggling of the stomach no throwing the hands up and down , just a swift rhythmic motion . The next thing is to regulate the breathe and breathe intensely , I am getting there and am happy with the initial results .

My toes have healed a bit and the abrasions don’t hurt that much when I walk . But I need to give it a few more days so that the healing process in complete .

I spent the entire afternoon munching cashew nuts and staring out of the window at the Durga kind temple I have gotten used to seeing etc temple as its the first thing that stands out .The health benefits of brisk walking or what is also known as power walk are many . The cardio helps in reducing the risk of heart disease , diabetes , blood pressure , arteritis  . The deep breathing that one does while walking expands the lungs and helps the blood oxygenation process . The power walk if done correctly with the right posture and upright body position can reduce fat and by burning calories one can over time get into shape .But if one wants to loose weight faster than jogging or running is the answer . Ideally one should start with brisk walking and then do power walks with some weights or light dumbbells clasped in the hand . When the body gets used tithes then you can start jogging and running . It is better to gradually ramp it up to jogging . There is no doubt that one can burn double the amount of calories while jogging . A brisk walk should be at least of 10,000 steps and for an hour minimum every day . If you are enjoying it you can do one hour in the morning and one hour in the evening .The trick is to keep engaged while you walk apart from enjoying the view and nature around one can also listen to light music , make suer the music through your head phone is not very loud so as to drown the ambient sounds in the environment ..

Being a university campus BHU is full of young students jogging , walking and playing football on the many fields of the campus , there is a tennis court also which is always full in the evening . The local play ground also has a basketball court and young men get their daily exercise that way They are a few guys who ride around their bikes , another novel way of burning fat and loosing weight . The university campus gets quiet in the evening and I have found many area’s which are deserted  and quiet , I often venture their for the piece as I take my brisk walk .

One can see a steady stream of electric rickshaws meandering on the tarmac road , I make sure I walk right at the edge of the road or on the red brick footpath , so as to avoid any traffic or collision . It is fun seeing young couples romance each other sitting on top of motor bikes . The campus also has a juice stall and a few shops selling nick naks and eat’s . I always stop on the juice stall after an hours of walk and get two glasses of orange juice that keeps me hydrated apart from the one litre water bottle I carry with me all through my walks ..On the way out I also managed to drink two large coconut water / Keep hydrating yourself the more liquid you in take the less the need to take solid food .