I understood that date is very important . So the date was 20th May 2023 , when I started measuring weight and blood pressure . Today is 15th June , 2023 . So it’s approximately 26 days , I am measuring my weight and B.P # Despite of all my hardwork , I just lost 5 kg in 26 days . I will try my level best to lose more weight . My final goal is to lose 30 Kg from my present weight . I already lost 5 kg . So , now 30 Kg are left . I will work hard in future to lose 30 Kg .

Before talking about blood pressure , specially in my own context ; I would like to say that there is a difference of 15 , what’s measured in the office by manual monitor and what’s measured with Omron Arm Monitor . Omron arm monitor usually gives 15 counts less than what’s measured with manual monitor ; it’s for both systolic and diastolic . I am measuring my blood pressure from 20th May , 2023 ; usually systolic remains below 117 mm Hg and Diastolic remains below 74 mm Hg . So let’s talk about the average value , it’s 113/73 mm Hg .

For last many days , I am feeling that I wear sport shoes while walking . I will wear sport shoes while walking . But wearing sport shoes takes time . Sport shoes are good for me . Who is the richest person on earth ; one who can understand somebody’s limitations ? I feel very good about this word ” limitations ” . Limitation is like , what you are not able to do , inability to do or you are not able to do . The reason of limitation could be any ; it does not matter . The person who can understand your limitation is the richest person on earth . To me rich is not just related to money or wealth ; rich is somebody who can donate 2000 INR from a salary of 10,000 INR . Giving something , helping those who cannot help themselves , sacrificing your happiness for others makes you a better person . My favorite sentence is ” There is no end to Materialism.”

At present , it’s morning , I walked for 5000 steps and just had water . I can discuss about what happened yesterday . Even at present , I am at a different place , my weighing machine , it’s also placed at my home in old city . As per my personal experience , 50 percent of our hunger is basically thirst . That means , when we feel Hungary , it may be , there is a chance , we are feeling thirsty because of some degree of dehydration . Working on this principle , which is a part of my personal research ; yesterday I made Italian style exotic Upma for weight loss . What I did was I mixed roasted semolina with boiled vegetables and water ; and added some extra virgin olive oil and some natural spices . I usually keep the amount of Tomato on the higher side . I like Tomato , it’s my favorite vegetable . In this Italian style exotic Upma ; quantity of water was too good , it was around two glasses . I made this recipe , as per my personal research finding that 50 percent of hunger is basically dehydration . Two new things , which I want to discuss today is ” stress and binge eating ” and then ” what you crave for ” . Yesterday , I went outside for some work , and developed some kind of stress ; so when I returned ; I started binging on what was available . What was available was oily foods , sugary foods and high calorie nuts . I lost my will power due to stress and I started binge eating on oily , sugary and high calorie foods . In stress , we lose our will power , self discipline and self control . Now there are two things one is stress and second is binge eating on available food which is bad for health . Stress is a part and parcel of life , we cannot avoid it . Even sometimes we cannot control our binge eating drives . But still we can change two things like selection of food during stress and binge eating . For example , one should assess him or herself that I am passing through stress and binge eating is an unnatural drive ; which is difficult to control ; so it’s better I should binge on tomato , cucumber , green leafy vegetables and drink lot of water . When we binge on vegetables and water ; it’s kind of zero calorie food . So at times of stress , when you cannot control binge eating , it’s better by some kind of will power ,you change the selection like you start binging on vegetables and water ; which are zero calorie ; eat lot of vegetables , even if they are expensive ; once that time period or phase will go away ; you make a watery soup ; water is important because its a zero calorie food . Let’s discuss the other topic ” what you crave for ” . As a person , in my past life , I was addicted to coffee and tea . I left coffee , tea and green tea ; because they increase my blood pressure . And that was hundred percent true , my blood pressure was linked to taking coffee , tea and green tea . So finally , I left coffee and tea permanently. Now sometimes , I crave for coffee and tea , as because in my whole past life , I was quiet addicted to them . So as a replacement , I started taking boiled green cardamom feenel diluted milk with zero calorie sugar . So now I boil some milk with water , green cardamom and fennel seeds and zero calorie sweetner ; which act as a replacement for milk based black tea and coffee . I am happy , I left milk based black tea and coffee ; as because they were the reason for my blood pressure also . By this example , I just want to explain that may be most of the times , our hunger is kind of what we crave for or what we were addicted to . For example yesterday in the afternoon , I started feeling uneasy because of stress and I started craving for milk based black tea and coffee . So immediately I boiled green cardamom fennel seeds in milk and water . To conclude and summarise , we should do a self assessment that exactly what’s happening, are we Hungary or thirsty , we should neglect the available food if it’s not good , we should try to select zero calorie food and finally we should also assess our cravings , like just because of stress we want to make a cup of tea and coffee , even if we are working on weight loss and blood pressure control . There is no competitor of self discipline, self control and will power . We should always go for self assessment even at times of stress .

I woke up late at around 7 am , it was less colder for walking . One can say , it was little bit hotter , still good for 30 minute walk . I started walking , and with time , Sun and Sunlight start disturbing me . Still by adjustments , I took 5424 steps , that’s equivalent to burning of 167 Calories and walking for 2.54 miles . A good temperature , that’s on the colder side is the biggest motivator for my walking . That’s why getting up early at 5 am or 5:30 am , is the best time for walking . Early morning time between 5 am to 6:30 am is the best time for walking . After good weather , cold water and good music are the motivators for me . If everything is favorable like climate is good , I have cold water with me and I can listen to good music on the go ; taking ten thousand steps is not a big deal for me . I can easily walk for 10,000 steps . 10,000 steps is not a very big goal for me . From today , I will start taking supplement of Vitamin D and Vitamin B12 , as because they are around zero in my body . I think these supplement will also improve my efficiency . Vitamin D and Vitamin B12 are very very important vitamins , I donot know why they are too low in my body . Vitamin B12 is just 60 and Vitamin D is just 4.4 in my body . I am quiet worried about the levels of these vitamins in my body . Hope in future , companies should start making fortified foods . For example , I am ready to buy food products which are fortified with Vitamin D and Vitamin B12 , even if they are expensive or may be double the price ; like fortified oats , fortified milk , fortified multigrain atta , fortified rice etc .

Today in the morning , I took 8455 steps , which is approximately 3.83 miles and I burnt 250 Kcal . When I finished the walk , I ate one Vicks lozenges . One Vicks lozenge has 2 gram sugar , now 2 gram sugar is 8 calories . I just want to discuss this with somebody . Does it mean that I can have a toffee , to motivate myself . My latest lab report showed that I donot have diabetes . I am trying to lose excess weight . My question to the person who is expert in weight loss training is that can I have a toffee and biscuits , as I am not diabetic ; should I read the food label and calculate the calories I am taking , when I am eating one or two biscuits or toffee . To conclude , my question ; if I take a biscuit or toffee , will it hurt my weight loss journey ; when I am not diabetic . I am asking all this , because a small amount of sugar during workouts motivates me . I can read the label behind packet to calculate the calories in one piece .

My blood pressure today was 114/74 mm Hg and Heart Rate was 80 . I discarded the first blood pressure reading , which was little higher because I was anxious . Now my protocol is to discard the first reading . I always note down the second reading , when I am in a relaxed state . As per my personal research on my own life , I found ; what helps me to maintain the normal blood pressure is relaxation , good sleep , calmness . Now I am not using wrist blood pressure monitors . Now my favorite monitor is arm band monitors . Arm band monitors are more accurate . I have left wrist monitors . Wrist monitors are good for travel purpose . As a person , I am more interested in Accuracy . Somewhere my heart says that OMRON arm band monitors are more accurate than manual monitors in office ; the only thing needed is using the right method that’s what mentioned on the leaflet and one should be in relaxed state ; it’s good to discard the first reading , when you are anxious .

Let’s talk about the weight loss journey . I am just losing 100 to 300 grams per day . I know my mistakes . My biggest mistake is I not working on proper measurement, for example , I try to take a bigger amount ; when I am Hungary . What can help me is ratio proportions and right amount with some on the go measurements . My second mistake is I am not avoiding carbohydrates. To conclude , at present my two mistakes are not working on the right serving size or amount and second is I am not avoiding excess of carbohydrates . My future plan is to focus on plant proteins and vegetables ; working on right amount and avoiding excess of carbohydrates and sugar . Fasting between the two meals plays the major role in weight loss journey .

We both are different , that just means , what suits me , may not suits you . So , it means , you cannot generalised things . But yes , you can write your opinion . That’s my favorite topic ” Individual ” and ” Personal Choices ” ; and believe me I am different from you because of my upringing , education , living place , environment, genetics , culture and experiences in life . And what I feel is , one should respect the difference . I am not in favor of the word ” tailor ” and ” customise ” ; as because , here I am not talking about business . Let’s talk about the original topic that is ” weight loss and behavior change or attitude change ” . As a person , I am not a supporter of rapid weight loss , if there no medical emergency . Rapid weight loss can have side effects .

I support a lifestyle change , which can be maintained and continued throughout our life , even without any side effects . I like a plan , which is interesting and at the same time , which can be maintained for the whole life .

Let’s discuss my plan for weight loss without any side effects . There is no need of skipping meals also . As per my thinking , I am planning to increase the amount of plant proteins in diet but at the same time I am not leaving carbohydrates or fats or vegetables and fruits . What works best is good measurements and right ratio proportions of different things .

What’s important is one should decrease carbohydrates , sugar and fats in diet ; and increase plant proteins and vegetables .

There is no need to leave carbohydrates , fats and sugar ; just adding them in very small amount does not hurt and at the same make things interesting.

Making things interesting, helps to continue the plan for the whole life .

Vegetables and green leafy vegetables ; even if taken in larger amount , does not hurt ; taking care they should be taken raw . And in the long run , they help to decrease the LDL Cholesterol and increase the HDL Cholestrol .

I forgot to talk about fasting between the two meals , which is the most important topic for weight loss . As per my personal experience; increasing plant proteins in diet helps a person to fast for a longer time . Furthermore ; meditation, yoga and good sleep or rest also help a person to fast for a longer time . Last but not the least ; there is no competitor of will power , self discipline and self control .

To conclude or summarise ; I support a weight loss plan that can be maintained for whole life by a life style change . Dietary changes , Physical Activity , Yoga and Meditation helps a person in the journey of weight loss .

There is no change in weight . B.P is 116/78 and HR is 79 .

Arm Blood Pressure monitors are more accurate than Wrist Blood Pressure Monitors .

If right method is followed , what’s mentioned on leaflet , Arm blood pressure monitors are even more accurate than manual blood pressure monitors that are kept in office . Its my personal viewpoint .

Its difficult to lose weight. I am failing in this . I try my level best , still I fail .

In my YouTube playlist ,there are many singers , whenever automatically some Republican singer  start singing , the tenant who live opposite to my home come out of their home , which disturbs . its a very big management problem . Try to solve this .

For last few days , at 5:30 am , I reach the terrace of my home with my water bottle . I try to complete 10,000 steps , walking on the terrace . For last few days , weather remains good in the morning . I love good climate and good weather . Good climate and Good weather are the biggest motivators for my walk . I start walk at 5:30 am in the morning on the terrace of my home , at that time weather is good , kind of cool , as it’s early morning . But as the time passes , Sun comes from somewhere and start disturbing my walk . I donot like Sun and Sunlight in the morning , it disturbs my walk . I love and prefer , little bit colder climate in the morning. I listen to the songs , as per my mood . Good music or good talk or even guided meditation on my smartphone ; act as a motivator for my walk . Today , I completed 7000 steps and found that I finished one complete bottle of water . I realised that when I go for a bigger aim like completing 10,000 steps ; then I should go with two water bottles . Cold water is also a motivator for my walk . From next time , I will try to walk , keeping two cold water bottles near by . I realised from my experience that one bottle is not enough for me , when I go for a bigger aim . I will soon start my Vitamin D and Vitamin B12 supplement; as because they are very less in my body , as per the recent Lab report . Moov spray and Moov cream ; which are made of holistic herbs are helping my old knee and ankle sprain . I am feeling much better after Moov spray application . My pain and stiffness are quiet relieved with this holistic medicine . The problem I am facing in walk is , that as a person , I prefer normal walk in comparison to brisk walk ; so it takes, more time to complete . Let me explain this . Yesterday I completed 10,000 steps in two hours of walk . It takes more time , as because I prefer normal walk in comparison to brisk walk . Time consumption is one of the very big problem . I have to spend two hours to complete 10,000 steps . I prefer comfortable footwear like Clogs of Crocs . I have to do an experiment on my own that how does walking wearing shoes of sports brand like Nike or Adidas is different from walking with comfortable footwear like Clogs of Crocs . Does the sport shoes like Nike or Adidas help to complete the steps in a shorter time , that’s the question for which I am searching for an answer . I have sport shoes of Nike , the only thing is I have to do an experiment on my own that , how does sport shoes make a difference .