If I told you there was something you could do everyday that wouldn't take more than ten minutes, doesn't cost a thing and could dramatically increase your likelihood of losing weight - would you believe me?
Get out a pen and paper, because it's time to start keeping tabs on what you're eating and drinking through the day.
According to a study published in the August 2008 edition of the American Journal of Preventive Medicine, keeping a food diary can dramatically impact weight loss success.
In fact, according to the study people who kept track of their daily intake lost twice as much weight as those who didn't keep records of their intake. At the end of the six-month study period, those who kept a food diary lost an average of 18 pounds, compared to 9 pounds for the group who didn't record what they ate. The more records the participants kept, the more weight they lost.
The basis of a food diary is simple; write down what you ate, how much you ate (portion size) and when you ate it. You can also include thoughts and feelings to help put it into context. In fact, the more detail you include the better - as it will provide a more accurate representation of your eating habits.
Having to keep track of what and how much you're eating is an effective weight loss tool in a number of ways.
First of all, a food diary allows you to identify patterns in your eating habits, both healthy and unhealthy and provides a platform for change. Whether it's the buttered muffin at your morning meeting, or the chocolate bar you like to eat while watching television - keeping a food diary allows you to keep tabs on what you're eating, where you were and who you were with. Over time, a food diary can help you identify situations that may be encouraging bad habits that you want to change, or healthy habits you want to continue. Bringing awareness to your eating habits and documenting your intake gives you a starting point from which you can make achievable goals and positive changes.
Secondly, studies have shown that dieters consistently underestimate how much they eat. It's easy to consume extra calories throughout the day without even realizing it - an extra cookie here, a few French fries there - before you know it the calories add up. Mindless eating can be a significant barrier to weight loss. Keeping a food diary makes you accountable to yourself and gives clues as to where extra calories are coming from. Knowing you have to write down everything you eat gives you a moment to reflect and can prevent oversized portions and mindless eating. People tend to think twice about overeating or eating unhealthy food if they know they have to document it.
Finally, a food diary is an excellent tool for reflection and growth. Looking back on a food diary allows you to see changes you've made and feel proud of the progress you've made. It can be an excellent source of motivation in terms of weight management.
The best part about a food diary is how simple it is, and it doesn't cost a thing. Here are a few tips to effective food journaling:
Don't wait to write down your daily intake. That means jotting down what you eat immediately after each meal or snack. Don't wait until the end of the day to remember your intake for the day - you'll tend to leave things out and underestimate portions.
Be honest. A food record is your own tool to help you meet your goals. Leaving things out and underestimating isn't doing anyone any good. Be honest in your account of what you ate, and how much - it'll be more effective in the long run and allow you to identify areas that need to change.
Put it into context. Aside from recording what and how much you ate, document the situation you were in, who was with you and how you were feeling. Over time you will start to see trends that are causing you to make unhealthy choices. Being able to identify these situations will go a long way in helping you reach your weight loss goals.
Can NRIs vote in the election?
Indians residing overseas cannot cast their ballot abroad
Non-resident Indians or NRIs can vote only by going to a polling booth in their home constituency
There are about 3.1 million NRIs living overseas
Indians have urged political parties to extend the right to vote to citizens residing overseas
A committee of the Election Commission of India approved of proxy voting for non-resident Indians
Proxy voting means that a person can authorise someone residing in the same polling booth area to cast a vote on his behalf.
This option is currently available for the armed forces, police and government officials posted outside India
A bill was passed in the lower house of India’s parliament or the Lok Sabha to extend proxy voting to non-resident Indians
However, this did not come before the upper house or Rajya Sabha and has lapsed
The issue of NRI voting draws a huge amount of interest in India and overseas
Over the past few months, Indians have received messages on mobile phones and on social media claiming that NRIs can cast their votes online
The Election Commission of India then clarified that NRIs could not vote online
The Election Commission lodged a complaint with the Delhi Police asking it to clamp down on the people spreading misinformation
PROFILE OF CURE.FIT
Started: July 2016
Founders: Mukesh Bansal and Ankit Nagori
Based: Bangalore, India
Sector: Health & wellness
Size: 500 employees
Investment: $250 million
Investors: Accel, Oaktree Capital (US); Chiratae Ventures, Epiq Capital, Innoven Capital, Kalaari Capital, Kotak Mahindra Bank, Piramal Group’s Anand Piramal, Pratithi Investment Trust, Ratan Tata (India); and Unilever Ventures (Unilever’s global venture capital arm)
Company%20Profile
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Kanguva
Director: Siva
Stars: Suriya, Bobby Deol, Disha Patani, Yogi Babu, Redin Kingsley
COMPANY PROFILE
Founders: Alhaan Ahmed, Alyina Ahmed and Maximo Tettamanzi
Total funding: Self funded
If you go
Where to stay: Courtyard by Marriott Titusville Kennedy Space Centre has unparalleled views of the Indian River. Alligators can be spotted from hotel room balconies, as can several rocket launch sites. The hotel also boasts cool space-themed decor.
When to go: Florida is best experienced during the winter months, from November to May, before the humidity kicks in.
How to get there: Emirates currently flies from Dubai to Orlando five times a week.
Wicked
Director: Jon M Chu
Stars: Cynthia Erivo, Ariana Grande, Jonathan Bailey
Electric scooters: some rules to remember
- Riders must be 14-years-old or over
- Wear a protective helmet
- Park the electric scooter in designated parking lots (if any)
- Do not leave electric scooter in locations that obstruct traffic or pedestrians
- Solo riders only, no passengers allowed
- Do not drive outside designated lanes
The specs: 2017 Ford F-150 Raptor
Price, base / as tested Dh220,000 / Dh320,000
Engine 3.5L V6
Transmission 10-speed automatic
Power 421hp @ 6,000rpm
Torque 678Nm @ 3,750rpm
Fuel economy, combined 14.1L / 100km
Cricket World Cup League 2
UAE squad
Rahul Chopra (captain), Aayan Afzal Khan, Ali Naseer, Aryansh Sharma, Basil Hameed, Dhruv Parashar, Junaid Siddique, Muhammad Farooq, Muhammad Jawadullah, Muhammad Waseem, Omid Rahman, Rahul Bhatia, Tanish Suri, Vishnu Sukumaran, Vriitya Aravind
Fixtures
Friday, November 1 – Oman v UAE
Sunday, November 3 – UAE v Netherlands
Thursday, November 7 – UAE v Oman
Saturday, November 9 – Netherlands v UAE
COMPANY%20PROFILE
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Common OCD symptoms and how they manifest
Checking: the obsession or thoughts focus on some harm coming from things not being as they should, which usually centre around the theme of safety. For example, the obsession is “the building will burn down”, therefore the compulsion is checking that the oven is switched off.
Contamination: the obsession is focused on the presence of germs, dirt or harmful bacteria and how this will impact the person and/or their loved ones. For example, the obsession is “the floor is dirty; me and my family will get sick and die”, the compulsion is repetitive cleaning.
Orderliness: the obsession is a fear of sitting with uncomfortable feelings, or to prevent harm coming to oneself or others. Objectively there appears to be no logical link between the obsession and compulsion. For example,” I won’t feel right if the jars aren’t lined up” or “harm will come to my family if I don’t line up all the jars”, so the compulsion is therefore lining up the jars.
Intrusive thoughts: the intrusive thought is usually highly distressing and repetitive. Common examples may include thoughts of perpetrating violence towards others, harming others, or questions over one’s character or deeds, usually in conflict with the person’s true values. An example would be: “I think I might hurt my family”, which in turn leads to the compulsion of avoiding social gatherings.
Hoarding: the intrusive thought is the overvaluing of objects or possessions, while the compulsion is stashing or hoarding these items and refusing to let them go. For example, “this newspaper may come in useful one day”, therefore, the compulsion is hoarding newspapers instead of discarding them the next day.
Source: Dr Robert Chandler, clinical psychologist at Lighthouse Arabia
Business Insights
- As per the document, there are six filing options, including choosing to report on a realisation basis and transitional rules for pre-tax period gains or losses.
- SMEs with revenue below Dh3 million per annum can opt for transitional relief until 2026, treating them as having no taxable income.
- Larger entities have specific provisions for asset and liability movements, business restructuring, and handling foreign permanent establishments.
Alita: Battle Angel
Director: Robert Rodriguez
Stars: Rosa Salazar, Christoph Waltz, Keean Johnson
Four stars
Apple%20Mac%20through%20the%20years
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MATCH INFO
Who: France v Italy
When: Friday, 11pm (UAE)
TV: BeIN Sports
SPECS
Engine: 4-litre V8 twin-turbo
Power: 630hp
Torque: 850Nm
Transmission: 8-speed Tiptronic automatic
Price: From Dh599,000
On sale: Now
ANATOMY%20OF%20A%20FALL
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Citadel: Honey Bunny first episode
Directors: Raj & DK
Stars: Varun Dhawan, Samantha Ruth Prabhu, Kashvi Majmundar, Kay Kay Menon
Rating: 4/5
The specs
Engine: Long-range single or dual motor with 200kW or 400kW battery
Transmission: Single-speed automatic
Max touring range: 620km / 590km
Price: From Dh250,000 (estimated)
The specs
Engine: 3.0-litre six-cylinder turbo
Power: 398hp from 5,250rpm
Torque: 580Nm at 1,900-4,800rpm
Transmission: Eight-speed auto
Fuel economy, combined: 6.5L/100km
On sale: December
Price: From Dh330,000 (estimate)
The specs
Engine: 1.5-litre turbo
Power: 181hp
Torque: 230Nm
Transmission: 6-speed automatic
Starting price: Dh79,000
On sale: Now
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'Ashkal'
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