10 ways to start losing weight

The previous article discussed why you should lose weight, now we will discuss how to do it.

1.      EAT MORE, NOT LESS

Dieting is hard , because you may cheat and not stick to it strictly . It is better to add some healthy snacks in between meals .The more often you eat, the less hungry you feel before each meal, which inevitably leads you to consuming less when you eat more often.

2.      GO FOR A WALK

Many people complain that they do not have time to exercise. An easy way to keep fit and lose weight is walking. Try these tips;

• Park your car at the back of the lot.
• Get off the bus a few stops earlier.
• Hike the mall, being sure to hit all the levels.
• Take the stairs every chance you get.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

3. SURROUND YOURSELF WITH POSITIVE MINDED PEOPLE

If you are around positive people who also want to lose weight, you will be encouraging each other directly and indirectly. The more goal-oriented environment you have, the easier and smoother the process of weight loss is going to be for you. That’s why signing up for a gym membership or any kind of classes where people also work on losing weight will be perfect. You’ll have a group of people who are pursuing the same goal as you, and they will be giving you both motivation and support for moving forward.

4. TROW AWAY THE WEIGHT SCALE

If you have your mind set on losing weight you’d better put that weighing scale away, so that it can’t haunt you from under the sink. Weight scales can be misleading because if you start to work out at the gym , then you stand on the scale , you may see that your weight have increased .This will discourage you , but in actual fact it is your muscle mass that has increased.

5. DO BIG LIFTS

When working out at the gym do big lifts such as dead lift, bench presses, and squats. This is for both men and women. Women usually do not like to lift weights in the gym because they do not want to build too much muscle. But you will actually burn more calories doing the big moves mentioned than you will on the treadmill.

6.  TAKE “BEFORE” AND “AFTER” PICTURES

Before you start  your weight loss program , it is a good idea to take a “before” picture of yourself.  Put the picture somewhere safe , and don’t look at it for at least a month or so. Then after a month of working out and eating healthy, take another picture. Then compare the “before and “after” pictures. You will be motivated by the changes you have made.

7.  AVOID NEGATIVITY AT ALL COSTS

It’s a good idea to avoid negativity altogether in your life, but it’s especially important when you are trying to make a serious change, like losing weight. Reducing communication with people who bring you down will help you stay on track with your weight loss program. The least you need now is someone not believing in you or making you angry or upset. This is a recipe for emotional eating, and you do not want that, so find a polite way to not spend time with the people who bring negative feelings into your life, at least for the first couple of weeks, while you are still getting used to healthier and trimmer you. This might not sound like much, but you will see in a few weeks that this fast way to lose weight is well worth implementing!

8. DRINK PLENTY OF WATER

Drinking water before a meal helps you to feel less hungry , so will eat less. Keeping your body refreshed will also help you too work out longer.

9. AVOID FAST FOOD AND ALCOHOL

This may seem like an obvious thing if you want to lose weight, but sometimes you may be in a hurry and not have time to prepare a healthy meal so you go to the nearest fast food restaurant. To avoid this it is a good idea to pack healthy snacks from home. Simple things like a chicken sandwich, or a salad, or some fruit. These will keep you from feeling hungry until you have time to eat a healthy meal. Alcohol should also be reduced.  Stay away from situations in which you are likely to drink.

10.  SET REALISTIC GOALS

It is very important to be real about how fast you will lose weight. As they say Rome wasn’t built in a day. You just need to remember that and set  goals that are achievable. Start with small goals like losing 3 to 5kg by the end of the month. If you keep a steady progress, you will lose even more in a few months. And if you want to lose 20kg ,  that would mean that in only 4 months you will achieve your weight goal without starving yourself or putting your health in danger.

BY KAPA187

The Patriotic Front has officially released the list of its parliamentary candidates for this year’s elections. Below is a full list of the Candidates

CENTRAL PROVINCE

1. Osward Chuulu  Chisamba
2. Patricia Chileshe Mwashingwele Katuba
3. Catherine Chilonda Keembe
4.Sydney Mushanga  Bwacha
5. James Kapyanga  Kabwe Central
6. Eddie C. Musonda  Kapiri Mposhi
7. Ingrid Mpande  Mkushi North
8. Davies Chisopa  Mkushi South
9. Derrick Chola Kalenshi  Mwembeshi
10. Donald Nsonga Mumbwa
11. Edith Kasenzale Crehan   Nangoma
12. Chanda Mutale Chitambo
13. Chama Mushota John  Muchinga
14. Phillip Kosam   Serenje Central

COPPERBELT PROVINCE

1.Esther Mwilwa Banda Chililabombwe
2.Dr. Joseph Katema Chingola
3. Wylbur Chisiya Simuusa Nchanga
4. Rayford Mbulu Kalulushi
5.Mwenya Musenge Chimwemwe
6. Moses Chishimba Kamfinsa
7. Bonnie Mutale Kwacha
8. Lackson Kazabu Nkana
9. Richard Musukwa Wusakile
10. Steve Chungu Luanshya
11. Chishimba Kambwili Roan
12. Stg. Major John Akufuna Mufulira Central
13. Yamfwa Mukanga Kantanshi
14. Levy K. Chabala Kankoyo
15. Emmanuel T. Chenda Bwana Mkubwa
16. Susan Berina Kawandami Chifubu
17. Dorothy Kazunga Kabushi
18. Fackson Shamenda Ndola Central
19. Patrick Chakupalesa Mwanawasa Kafulafuta
20. Rev. Christopher S. Kalenge Lufwanyama
21. Stardy Mwale Masaiti
22. Keith Maila Mpongwe

EASTERN PROVINCE

1.Nickson Phiri Chadiza Central
2.Vincent Mwale Vubwi
3. Lambwe Kachali Chama North
4. Dr. Affron Chakupa Lungu (Prince Galamala) Chama South
5. Lucas Phiri Chipangali
6. Lameck Mangani Chipata Central
7. Grace Maria Mwanza Kasenengwa
8. George Kanyamula Zulu Luangeni
9. Musa Banda Milanzi
10. Mustapher Banda Mkaika
11. Samuel Milanzi Sinda
12. Boniface Paul Botha Chasefu
13. Clement Mwale Lumezi
14. Evans Kazonga Ngoma Lundazi Central
15. Mabvuto Augustine Mwanza Nyimba
16. Paradious Sakala Kapoche
17. Godfrey Banda Msanzala
18. Leonard Banda Petauke Central
19. Kaweche Kaunda Malambo

LUAPULA RPOVINCE

1.Nickson Chilangwa Kawambwa
2.Rodgers Mwewa Mwansabombwe
3.Ronald Chitotela Pambashe
4.Harry Kalaba Bahati
5. Kennedy Sakeni Mansa Central
6.Davies Mwila Chipili
7.Mighty Mumba Mambilima
8. David Mabumba Mwense Central
9.Raymond Mpundu Nchelenge
10.Chifita Matafwali Bangweulu
11. Dr. Andrew Mwali Mutaba Chifunabuli
12. Emelyne Kabanshi Luapula
13. Gen. Benson Kapaya Chienge
14. Benson Chola Milenge Chembe

NORTHERN PROVINCE

1.Obius Chabu Chisala Chilubi
2.Hastings C. Nsensembeka Chimbamilonga
3.Maxas Bweupe Ng’onga Kaputa
4. G.B Mwamba Kasama Central
5. Alfredah Mwamba Kansembe Lukashya
6.Lazarous Chota Lubansenshi
7. Chungu Bwalya Lazarous Lupososhi
8.Emmanuel Chilubanama Lunte
9. Prof. Neverly G. Willombe Mporokoso
10. Christopher B. Yaluma Malole
11. Freedom Chomba Sikazwe Mpulungu
12. Evaristo Kasunga Mbala
13. Giles Chomba Yambayamba Senga Hill

LUSAKA PROVINCE

1.Sylvia T. Masebo Chongwe
2.Phillip Mutantika Rufunsa
3.Obvious Summerton Mwaliteta Kafue
4.Geoffrey Chuumbwe Chilanga
5.Pastor James Gutinyu Feira
6.Edgar Lungu Chawama
7.Given Lubinda Kabwata
8.Col. Gerry Chanda Kanyama
9.Dr. Guy Scott Lusaka Central
10. Jean Nyumbi Kapata Mandevu
11. Miles Sampa Matero
12. Prof. Nkandu Luo Munali

MUCHINGA PROVINCE ( PF’s newly created Province, google the name for details)

1.Davies Mwango Kanchibiya
2.Mwimba Malama Mfuwe
3.Mwansa Kapeya Mpika Central
4.Christopher Mulenga Chinsali
5.Kampyongo Stephen Shinga Shiwang’andu
6.Col. John Siame Nakonde
7.Bresfold Gondwe Isoka East
8. Malozo Sichone Isoka West

NORTH WSTERN PROVINCE

1. Tandy Chipawa Kabompo East
2.Joyce Chijilo Kankiza Kabompo West
3.Fabiano Chiposo Kasempa
4.Bert Mushala Mufumbwe
5.Able Bulawayo Kazhila Mwinilunga East
6. Victor Kayekesi Mwinilunga West
7. Newton Malwa Solwezi Central
8.Peter Ilunga Solwezi East
9.Rodiness Shatewa Ndumba Solwezi West
10. Thom Makondo Zambezi East
11. Christabel Ngimbu Mukuyu Zambezi West
12. Harold Bickson Mbaulu Chavuma

SOUTHERN PROVINCE

1.Jones Kawilila Choma Central
2.Aaron Muchindu Mbabala
3.Kebby Hantuba Pemba
4.Peter Chiyombe Gweembe
5.Rodwell Mwetwa Dundumwezi
6.Omar Munsanje Kalomo Central
7.Gidson Muuzu Mapatizya
8. Josephs Rikki Akafumba Livingstone
9. Benson Hamujamba Chikankata
10. Felix Manyoni Magoye
11. Lucy Mwiinde Mazabuka Central
12. Francis Bwembya Bweengwa
13. Gravor Nsanzya Monze
14. Reginald Mogoba Moomba
15. Aaron Moono Mwiinga Namwala
16. Lovemore Kakuba Kanyama Siavonga
17. Mike Petama Sinazongwe
18. Pascalina Musokotwane Katombola
19. George Chipasu Kaingu Chitembo Itezhi Tezhi

WESTERN PROVINCE

1.Dr. Muyenga Atanga Kalabo Central
2. Lt. Col. Trueman Simuyawa Kaneta Liuwa
3.Kafuka Kafuka Sikoongo
4.Kaleka E. Maseka Kaoma Central
5.Musangu Muzaza Luampa
6.Richard Timba Simbula Mangango
7.Kenneth Simate Namutulo Lukulu East
8.Eileen Mbuywana Imbwae Lukulu West
9.Litambo Ndombo Luena
10. Mubukwanu Nathaniel Mongu Central
11. Maurice Mukubesa Munembo Nalikwanda
12. Inonge Mutukwa Wina Nalolo
13. Maina W. Akabondo Senanga Central
14. Mubiana Mutomena Sinjembela
15. Albertina Bulongo Pota Mwanamwalye Mulobezi
16. Col. Collins Masililop Mwanamwale Mwandi
17. Evans Chipman Sesheke

United Party for National Development (UPND) Vice President Richard Kapita has announced that the party, will today, 12th August, 2011 officially announce to the public the 150 adopted parliamentary and local government candidates for the forthcoming general elections.

Mr Kapita said that his party’s delay in announcing the adopted parliamentary candidates was a strategy to stop other political parties from picking its members who have not been adopted.

Mr. Kapita said that the party decided to take time to announce the adopted candidates because it knew the ruling MMD would have had approached its members to bribe them to join the party.

In an interview with QFM, Mr. Kapita said that the list of adopted candidates to be announced will be the genuine one unlike speculations on some candidates who have not even been adopted by the party.

The UPND Vice President said that the party was transparent in its adoption process, noting that it ensured that the seats were allocated to credible candidates.

However, the ruling Movement for Multiparty Democracy (MMD) has said that the delay by the opposition political parties to announce their adopted parliamentary candidates is a sign of defeat.

MMD acting secretary general Chembe Nyangu wondered what has delayed the announcement of candidates by the opposition when they were pressurizing president Rupiah Banda to dissolve parliament and announce the date of elections.

[pullquote]Mr. Kapita said that the list of adopted candidates to be announced will be the genuine one unlike speculations on some candidates who have not even been adopted by the party.[/pullquote]

Mr. Nyangu has questioned what the opposition political parties want to believe that 2011 is a year of elections for them to announce their candidates.

In an interview with QFM, Mr. Nyangu further questioned why the opposition is not ready when they were busy calling for announcement of the elections date.

Mr. Nyangu has since advised the opposition to come out in the open and announce their failure to participate in the forthcoming elections.

QFM

Filing in of nominations for parliamentary aspiring candidates is taking place countrywide today. Aspiring candidates are expected to file in their nominations at nomination centres in their constituencies before returning officers who are the town clerks.

Various aspiring candidates from different political parties are expected to provide necessary documents before their nominations can be declared valid.

Meanwhile, Filing in of Nomination papers for presidential candidates which started on Sunday ends on today.

And The Foundation for Democratic Process (FODEP) has condemned political parties that have imposed Parliamentary candidates on the people.
FODEP president Alex Ng’oma in an interview with Qfm says it is justified for people on the grassroots of a political party to reject their adopted candidates if they are not wanted.

Dr. Ng’oma who is also a political analyst says it is unfortunate that the claim by political leaders of entrusting members on the grassroots level with powers to choose their candidates and make recommendations to the higher party organs is not practical.

He says the current rejections of some of the adopted candidates by the grassroots in various political parties should serve as a wake up call to the leaders that people should not be taken advantage of.

Dr. Ng’oma further explains that in a democratic dispensation, people must be allowed to choose their preferred candidates.

He has since called on political parties in the country to ensure that the will of the majority of their members is fulfilled.

Major political parties have been rocked by confusion over the adoption process of Parliamentary candidates which have resulted in some defections involving senior party members.

QFM/ZNBC

Heritage party president Godfrey Miyanda has successfully filed in his presidential nomination papers before Chief Justice Ernest Sakala at the Supreme Court.

Brigadier General Miyanda arrived at the Supreme Court at 11:30 hours accompanied by his daughter Loraine and son Simambo.

General Miyanda becomes the tenth presidential candidate to successfully file in nomination papers for the September 20 general elections.

Addressing the Cadres Gen. Miyanda urged them to go flat out and sell the party to the electorate without violence.

He says the country needs a new leader who is disciplined and who will bring sanity to all sectors of the economy.

And speaking to journalists General Miyanda said he has filed for presidency because some members of the grand coalition have already filed as presidential candidates.

He however says the grand coalition would have been the only way for the opposition to remove the MMD and the PF as front runners in this year’s elections.

Meanwhile, the communist party has withdrawn from the presidential race after failing to file in their nomination papers.

Party president Mubita Wakumelo says the party has failed to file in because the Electoral Commission of Zambia has advised them to change their party symbol which is in conflict with a symbol of another political party.

Mr Wakumelo says the party does not have sufficient time to choose another symbol and to circulate supporters.

Presidential Candidates who have already filed in their nominations include president Rupiah Banda of MMD, UPND’s Hakainde Hichilema, UNIP’s Tilyenji Kaunda, FDD’s Edith Nawakwi and NAREP’s Elias Chipimo Jnr.

Others are Ng’andu Magande of the National Movement for Progress, Michael Sata of the PF, Charles Milupi of the ADD and Dr Fred Mutesa of the Zambians for Empowerment and Development Party have also filed in their nominations.

ZNBC

Former Mkushi North Member of Parliament has been expelled from the MMD after she decided to stand as an independent candidate in the area.

Ms Changwe decided to stand on an independent ticket after being left out by the ruling party on the list of adopted parliamentary candidates for the 20th September polls.

MMD Central Province National Publicity Secretary Richard Yumbe says Ms Changwe has ignored advice from the party and gone ahead with her decision.

Mr Yumbe says the party in the province will soon write to the National Executive Committee informing the higher organ of the party of its decision.

Patricia Mwachingwele has also been expelled from the MMD following her decision to stand on the Patriotic Front ticket in Katuba, after she was not adopted by the MMD.

Mr Yumbe has told ZNBC News in Chibombo that he is confident that the ruling party will scoop all the 14 seats in the province.

Meanwhile, Adoption problems have continued in the Patriotic Front with Party member Beck Banda opting to contest the Bwacha seat as an Independent.

Mr. Banda who was flanked by his supporters says he will contest the seat as an independent or join another political party that will adopt him.

He says the PF adopted candidate Sydney Mushanga for Bwacha Constituency has been rejected by people at the grassroot.

Mr. Banda told ZNBC News that he got more marks during the PF adoption process and that he is a favourite in the constituency.

ZNBC

Patriotic Front Kabwata aspiring parliamentary candidate Given Lubinda has challenged his opponent Peter Machungwa to explain why he has been rejected by the people of Luapula where he had been MP for 20 years on the MMD ticket.

Mr. Lubinda has noted that if adopted by the PF, it will be easy for him to campaign and win the seat because Dr. Machungwa is not a threat.

The former parliamentarian says he has tried his best to take development to Kabwata constituency and has since challenged Dr.Machungwa to point out his contributions to the development of Luapula constituency during the time he served as a parliamentarian on the PF ticket.

But Dr. Machungwa says he is ready to face Mr Lubinda in the battle field.

He notes that the MMD government has done its best to deliver development and that it is up to the people of Kabwata to decide.

Dr. Machungwa adds that the MMD will in the next 40 days campaign vigorously in readiness for the polls.

QFM

Alliance for Democracy and Development (ADD) president Charles Milupi has noted that the lack of general consensus among the opposition political parties has contributed to fragmentation of the opposition in the country.

Mr. Milupi said that some opposition political parties that seem to be so popular have failed to reach an agreement with other political parties because they have the minority agenda.

He added that ADD had always indicated that it was ready to work with any party provided there was commitment from both parties to reach a general consensus.

Mr Milupi who successfully filed in his presidential nominations yesterday has however dismissed assertions that the increased numbers of political parties participating in this year’s elections will split the opposition vote.

He notes that the people of Zambia are able to vote for the people they feel will be able to deliver development and good leadership.

And Zambia Police Service Deputy Commissioner Solomon Jere has said the service will remain vigilant and ready to counter any form of violence during the election period.
Speaking in an interview, Dr. Jere has expressed happiness at the conduct of political cadres during the ongoing filing in of presidential nominations.

He says the peace currently prevailing at the Supreme Court is encouraging and has urged cadres to maintain tranquility during election and after the 20th September poll.

The Police deputy Commissioner explains that this year’s polls should be violence free adding that the police will not hesitate to pounce on any law breaker.

He has since called on all political cadres to cooperate with the police in order to ensure that no form of violence is recorded in the forthcoming tripartite elections.

Dr. Jere says the police service will always uphold professional standards and endeavor to ensure that Zambians are protected from any form of mischief.

QFM

The Controversy in the Opposition Patriotic Front over adoption of parliamentary candidates has deepened.

The much anticipated adoption in the opposition party is so much divisive that even families are on the verge on splitting

Former PF Munali Member of Parliament, Mumbi Phiri is reluctant to endorse her elder sister, Professor Nkandu Luo, who was adopted to replace her.

Mrs Phiri claims the decision by the PF central committee to adopt Professor Luo, has left a crack in her family, especially that she had never made her intentions known.

Efforts to get a comment from Professor Luo failed as her mobile phone was switched off.

Meanwhile, The Patriotic Front-PF said , once voted into office,it intends to decentralise powers to enable people make their own decisions from district to provincial level.

Speaking during a public forum organised by Media Institute for Southern Africa-(MISA)Zambian chapter at sunset lodge in Monze,Patriotic Front district chairperson Mackenzie Lungu said his party wants to see full participation of all Zambians by introducing ward councils in villages,Chief councils and also district chief councils.

”our party once voted in office after September 20,will make suere that we decentralise all powers to enable our people make their own decisions at both province and district levels”,Lungu said.

”This is aimed at making possible the information flow from the grassroots not what is happening with the MMD”,he added.
Mr Lungu added that his party will domesticate and implement the 2008 United Nations General assembly convention on the rights of persons with dissabilities as well as the review of the Persons With Disability act of 1996.

”our party is the only committed party in uplifting the living conditions of the less privileged in society and we will bring on board all the treaties that Zambia has signed including the 2008 United Nations General Convention on the right of persons with disabilities”,Lungu said.

”its sad that the country has failed to implement the treaties despite Zambia being the signatory to the many treaties”,he added.