How to lose weight

GETTING PLENTY OF APPLES AND OTHER RAW FRUITS INTO YOUR FOOD PLAN

CAN HELP YOU QUICKLY SHED SOME EXTRA INCHES. 

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You can measure yourself often,

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For many of us, life has become a little more sedentary recently. Lockdown has taken away many typical day-to-day exertions: walking the kids to school, walking to a train station, going to the shops. These errands have been replaced by very little, bar a periodic lurch within our homes.

All the tiny bits of energy we expend add up to our levels of NEAT (non-exercise activity thermogenesis), which is everything outside of sleep, eating and sport, like walking, cleaning the house, climbing stairs and, under lockdown, our average NEAT has fallen through the floor. So should we be adapting our routines around food to compensate for our new state of inertia?

Psychologists explains that we need to be aware of how lockdown will be affecting our habits. [Lockdown] is highly unstable and uncertain, which is likely to have an impact on our mental well being, so we are more naturally inclined to reach for feel-good foods. But we need to be careful of doing this too often, especially given that we don’t know how long we will be living under these conditions.

If you engage in a pattern of over-eating and not exercising, this can have a negative impact on your mental well being. It can affect your attitude towards exercise which may consequently have an impact on your confidence and how you feel about yourself. This can become a vicious cycle.

Your baggage you must carry through life.

The more the excess baggage, the shorter the trip

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You want to drop pounds, now. And you want to do it safely. But how?

First, keep in mind that it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat.

Our advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time. For faster results, you’ll need to work with a dietitian, to make sure that you stay healthy and get the nutrients that you need.

Make a Plan

You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more calories than you eat and drink.

But it’s not that simple, as many people can tell you from their own experience.

Your metabolism — how well your body turns calories into fuel — also matters. And if you cut too many calories, it’s bad for you. You slow down your metabolism, and that can make you fall short on some nutrients.

There are many ways you can do this, without cutting calories too much. You could:

  • Cut back on portions.
  • Figure out how many calories you get in a usual day, and trim back a bit.
  • Read food labels to know how many calories are in each serving.
  • Drink more water, so you’re not so hungry.

Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition. Working with a dietitian is a good idea, so you make a plan that covers those needs.

Get Accountability and Support

Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.

You’ll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.

You might also want to join a weight loss group where you can talk about how it’s going with people who can relate. Or talk with someone you know who’s lost weight in a healthy way. Their encouragement is “contagious,” in a good way!

Find Out What Drives You to Eat

At the most basic level, food is fuel. It gives you energy to do things. But very few people eat just for that reason. It’s at every social gathering. And it’s where a lot of us turn when we have a rough day.

You’ll need to know what makes you want to eat when you’re not hungry, and have a plan for those moments. The first step is finding out what your triggers are. Is it stress, anger, anxiety, or depression in a certain part of your life? Or is food your main reward when something good happens?

Next, try to notice when those feelings come up, and have a plan ready to do something else instead of eating. Could you take a walk? Text a friend?

Lastly, reward yourself for making a different choice. Just don’t use food as the reward.

Reset What and When You Eat

You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for good if it’s something you can live with for the long term. But it does make sense to cut way down on, or totally cut out, empty calories.

Limit added sugars. These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items — not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.

Include protein. It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.

Most people get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.

Make friends with good fats. Small amounts of fat can help you feel full and less like you’re on a diet. The better choices are those in fish, nuts and seeds, and olive oil. Those have unsaturated fats — polyunsaturated or monounsaturated fats, specifically.

Fill up on fiber. You can get that from vegetables, whole grains, fruits — any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.

Eat more often. If you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. You will need to plan portions so that you don’t end up eating more than you bargained for.

What About Meal Replacements? These products will control your calories. They’re convenient and take the guesswork out of dieting.

Again, though, you’ll need to change your eating habits to keep the weight off if you go off the meal replacements.

Watch your drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.

Diet drinks will save you calories, compared with sugary beverages. But if you then reach for a cookie or other treat because you’re still hungry or you think you saved   enough calories for it, that plan backfires.

Should You Fast?

You might think that fasting is a quick way to drop pounds. But experts don’t recommend it, because it’s not a long-term solution. It’s better to have an eating plan that you can stick to over time and fits into your lifestyle.

All fasts aren’t the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasn’t been a lot of research on how well off-and-on fasting works in the long run.

During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you won’t have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.

Remember that if you do fast, you’ll still need to change your eating habits once your fast ends.

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian.

Planning for weight loss – Indeed, planning involves discipline – and that is a key trait that is evident among the “successful losers”. Maintain a 30-pound weight loss for at least a year – since many have lost much more, and kept it off for much longer.

It is very difficult to lose weight and keep it off – and people who succeed must have discipline. People who are most successful plan their day to ensure that they stick to their eating plan and get regular physical activity. It takes effort to be successful in long-term weight management.

Set following goals –

Plan your daily food : First, take note of every bite of food you have during the day. You become more conscious of what you’re doing. It helps you monitor yourself, and make corrections in mid-course.  it’s research for your plan of action. Plans work better than platitudes.

Focus on your high-risk time slots when you’re most likely to get off course. Just keep notes during that time period. You’ll quickly see problem habits: banana split vs. banana, the whole container of nuts vs. a handful.

Set specific goals : You can’t just tell yourself to eat less junk food. Be specific – ‘I’m going to substitute popcorn for potato chips.’ That way you know exactly what to do. There’s no question.

Consider your options : Keep lists of healthy foods and meals you love, and plan accordingly. You can think of five different breakfast, lunch, and dinner options. Then you’ll have some freedom – you can choose from your favorites. But your eating will be more structured. That’s what’s important.

Shop wisely : A well-stocked fridge and pantry can make it easier to grab a healthy snack or prepare delicious meals that are also good for you. Keep basics like these on hand: low-fat milk and yogurt, eggs, peanut butter, a variety of fresh fruits (include berries and grapes) and vegetables (include carrots and celery), soybeans, garlic, whole grain pasta/bread, fish, and high-fiber cereal.

Plan Healthy Treats : Low-fat cheese or yogurt, hummus with veggies, and fresh fruit are great choices. Keep them at home; That will help you eat the right foods when you’re starving – especially in the late afternoon.

Do It Yourself : These are great prepare-ahead healthy meals that will keep you feeling full and help you control your weight:

  • Make a dried-fruit-and-nut mix for emergency snacking. (Be wary of granola, since it typically has lots of sugar) Pack small amounts in a little plastic bag.
  • Cook a big pot of homemade vegetable soup, which can be frozen for several lunches or dinners.
  • Try smoothies – blend low-fat yogurt and fruit – for a grab-and-go meal.
  • Mix up big salads or a pasta primavera with lots of veggies and whole-wheat pasta. Prepare large quantities so you can have a moderate-sized helping for dinner and then have leftovers for lunch the next day.

Don’t Limit Yourself : It’s OK to eat breakfast food for snacks, lunch, or dinner. You can eat a hard-boiled egg or cereal any time, not just breakfast.

A LITTLE PROGRESS EACH DAY ADDS UP TO BIG RESULTS 

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 In the wake of COVID-19, the whole country has been put under a lockdown till May 2020. By staying indoors and practicing self-isolation, we can possibly break the chain of infection much sooner and restore normalcy. There are many ways to approach this quarantine. You can sit and sulk about how much you enjoyed being outside, or utilise this time to your benefit. Remember the New Year resolution you took to eat healthy and lose weight? Perhaps it’s time to do something about it. You could start with small, gradual steps.

The goal is to plan your meals and simplify your cooking and  minimise ingredients. Focus on food that will ensure your health and immunity  are enhanced. 

Start Your day : Start your day with Honey Lemon and Water. It supposedly helps rejuvenate you, rid your body of toxins and revs up your metabolism.

Do Not Skip Breakfast : Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

Manage Your Calorie Intake : It’s really not rocket science: if you don’t want to out on weight, you have to stop eating more than your body needs. Even if before the mandatory isolation you have been living a relative sedentary lifestyle, being indoors for 99% of time means you are burning less calories than you used to. And this means you should eat less to adjust to this new lifestyle.

Eat Regular Meals : Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Try Intermittent Fasting :  You can drastically reduce calorie consumption by only eating in a certain time-window a day. Probably the most popular way is to do intermittent fasting. There are two ways to go about it: either the 5:2 diet or the 16:8 fast diet.

With the 5:2 diet, you restrict calorie intake for two days a week, down to 700-800 calories, while for the rest of the weeks you eat normally. The 16:8 diet is a daily fast, where you eat only in an 8-hour window. With the latter, the most convenient way is to fast while you sleep: have your last meal at around 8 pm, and have the next one at 12 pm the next day.

Eat Plenty of Fruits and Veg. : Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Get More Active : Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Drink Plenty of Water : People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. Drinking plenty of water can help metabolism and, most importantly, it can also help you feel fuller for longer.

Use a Fitness Tracker : Although we are stuck indoors, having a fitness tracker or running watch around your wrist can still be beneficial. One of the more casual feature of these fitness wearables is the ‘movement reminder’ that prompts you, once every hour, to get up and walk for a bit. Now, being in isolation doesn’t help but getting off from the sofa periodically can be beneficial for your overall well being nevertheless, even if it is just to have a stretch or to put away some washing.

Read Food Labels : Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

Get a Smart Scale : Just like fitness trackers, bathroom scales – the smart scale variety – can also measure energy expenditure and tell you how many calories you burn, as well as other deets about your body, like bone/muscle mass ( BMI ) and, most importantly, body fat percentage.

Eat High Fibre Foods : Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

Do HIIT Workouts : HIIT workouts have never really gone out of fashion but they are definitely ‘in’ at the moment, mainly because they are an effective way to burn calories and can be done indoors, using your body weight only, a kettlebell, dumbbells,  exercise bikes, rowing machines and basically everything you can think off. We have seen a gym water bottle tabata workout before, too.

Do Not Ban Foods : Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

Use Smaller Plates : Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

Challenge Yourself : Best way to motivate yourself to move more and therefore to burn more calories more efficiently is set up a challenge for yourself. Although you can’t leave the house for leisure activities but you still have plenty of options. How about a 30-day push up challenge? Start with doing one on day one and double up every day and see if you can keep up with the pace.

Cut Down on Alcohol : A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

Have Protein at every Meal and Snack : Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you’re less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs and beans. Opt for simple recipes like roasted nuts, Apple with peanut butter or homemade popcorn,

Do Not Stock Junk Food : To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

Plan Your Meals : Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

Desserts should be healthy : Desserts, when healthy and simple, are the Best ! It is important to create small moments of fun and pleasure with uplifting and healthy food and your best option would be more fruit based desserts. It is healthier to use jaggery as sweetener.

Switch to Lighter Alternatives : Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice.

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It is great to fill up with salads, use colorful and fresh ingredients in your salad

to keep on track with your weight loss program.

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There are many ways to lose a lot of weight fast. That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

  • significantly reduce your appetite
  • cause fast weight loss
  • improve your metabolic health at the same time

Cut Back on Carbs : The most important part is to cut back on sugars and starches, or carbohydrates. When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories. Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight. According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss. Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry. Put simply, reducing carbs can lead to quick, easy weight loss.

Eat Protein Fat and Vegetables : Each one of your meals should include a protein source, fat source, and low carb vegetables. As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day. To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.

Protein – Eating plenty of protein is an essential part of this plan. Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day.

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.

When it comes to losing weight, protein is a crucial nutrient to think about.

Healthy protein Source includes :

  • Meat: beef, chicken, pork, and lamb
  • Fish and seafood: salmon, trout, and shrimp
  • Eggs: whole eggs with the yolk
  • Plant-based proteins: beans, legumes, and soy

Low carb vegetables –  Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day. A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Healthy low Card Vegetables – 

  • Broccoli, Asparagus, Mushrooms
  • Zucchini, Spinach, Avocados
  • Cauliflower, Green Beans, Lettuce, Cabbage
  • Garlic, Kale, Cucumbers, Brussels Sprouts
  • Celery, Tomatoes, Radishes.

Healthy Fats – Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of healthy fats include:

  • olive oil
  • coconut oil
  • avocado oil
  • butter

Lift Weights three times a Week – You don’t need to exercise to lose weight on this plan, but it will have extra benefits. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat. Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight.

Try doing a carb refeed once a week – If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday or Sunday. It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss. You might gain some water weight during your refeed day, and you will generally lose it again in the next 1–2 days.

What About Calories and Portion Control – It’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables. However, if you want to count them, you can use a free online calculator.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast. You can also download free, easy-to-use calorie counters from websites and app stores.

How Fast Will You Lose Weight – You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that. If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead. Some people experience the “keto flu,” or “low carb flu.” It’s usually over within a few days. After the first few days, most people report feeling very good, with even more energy than before.

Apart from weight loss, the low carb diet can improve your health in many ways:

  • blood sugar levels tend to significantly decrease on low carb diets
  • triglycerides tend to go down
  • LDL (bad) cholesterol goes down
  • HDL (good) cholesterol goes up
  • blood pressure improves significantly
  • low carb diets can be as easy to follow as low fat diets

The Bottom Line – 

By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan. On this plan, you can likely eat healthy food until you’re full and still lose a significant amount of fat.

The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer. Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet.

If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.

WHEN YOU FEEL LIKE QUITTING,

THINK ABOUT WHY YOU STARTED

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Going by contemporary social media humor, people across globe, though jokingly, appears to be quite concerned about the chances of weight gain during the period of lockdown.

This is particularly true for otherwise active working individuals, who now face a double whammy of not being able to exercise along with unfettered access to food at home. This coupled with a rather urban concept of endless munching, clearly predisposes us to weight gain – with all its attendant medical and social problems.

Given below are a few tips to prevent, or at least reduce the chances of weight gain during this period of restricted activity.

Eat Healthy Eat Wisely Eat Timely : While it is right to assume that being home-bound leads to easy access to food and snacks, there is also a latent advantage in this, which is often ignored. With no options of eating out, we are restricted to home food – which tends to be healthier, low calorie and low trans-fat. To gain further advantage from this, we can resort to lower calorie snacks and food items such as sprouts or salads as a replacement for the usual fried options.

Since most of us are not burning off calories during this period of lockdown, it is natural that our fuel foods intake should be lesser in this period. Carbohydrates (fuel foods) include food items such as bread, chapatis, rice, potato, etc. Intake of these should be curtailed during this period. Additionally, since the body does not need any energy during sleep, carbohydrates can be completely avoided at dinner. If satiety (satisfaction) is an issue with a curtailed intake of carbohydrates, we could increase the intake of low/non-carbohydrate food items such as pulses (dals), freshly cooked vegetables, fruits, etc.

The importance of timely and regular meals cannot be over-emphasized. Body metabolism works best when nutritious food is ingested at regular intervals, rather than erratically. It is particularly important to avoid eating dinner very late and sleeping soon thereafter. This habit of regular meals should ideally be followed even when there is no lockdown. Finally, this habit is particularly relevant to diabetics, as it avoids erratic blood sugar levels.

You are under social lockdown and not exercise lockdown – The physical and medical benefits of exercise are well known. There are two additional but lesser-known benefits of exercise, which are particularly relevant in crisis periods.

First, exercise is a very good immunity booster – which may be needed should one, unfortunately, get infected with the COVID19. Secondly, exercise is a mood elevator and has anti-anxiety effects. Exercise, due to the release of chemicals called endorphins, leads to a feeling of happiness and reduces feelings of anxiety and depression.

Now for some specific recommendations. Since we are completely home bound, we need to adopt exercises suitable for restricted areas. These could include simpler and less aggressive forms such as static running, skipping, etc., or more aggressive forms such as crunches Pilates, Aerobics or yoga.

Needless to say, your exercise schedule must include all forms including stretching, muscle building/toning, and cardio respiratory exercises. Regarding timing, exercise can be performed at any time of the day – though I recommend adhering to a fixed time and duration.

About duration, generally, 45 minutes to a an hour of daily exercise is adequate. Exercise should be performed most days in a week – if possible, every day. Different exercise schedules may be followed in order to avoid monotony and boredom, as well, as to exercise different muscle groups.

Various sites on the internet offer a range of information on age-appropriate exercise advice and schedules.

Its All in Mind – Like many other modern-day diseases, obesity also has a strong ‘mind’ component. While the country needs us to stay indoors at this time, it does not require us to eat more, become inactive and gain weight.

In fact, to the contrary, this is the time for us to evolve as individuals and make amends for whatever may be wrong in our lifestyles. To that extent, winning over this tendency to eat more and exercise less, is also a mind game.

Winning over our temptations seems daunting and un-achievable at first, but gets easier and achievable with the passage of time.

Monitor Yourself – Human beings are result-oriented species. We like to objectively assess and evaluate responses to lifestyle choices. Fortunately, in the case of weight gain, measuring this benefit is very easy. Just use a weighing scale! How often? Once a week should be enough.

Measuring body weight will give us a clear idea of where our body weight is headed. To conclude, it is possible to maintain our weight with a few lifestyle choices during this period of lockdown. After all, what we gain during this period, may take years to lose! Moreover, as one of the social media jokes goes, no one would like to be addressed as  “my dear elephants” at the end of this period.

I’m not losing weight.

I’m getting rid of it.

I have no intention of finding it again.

DOING YOGA TO GET HEALTHY BODY, MIND, and SOUL,

CAN WORK WONDERS FOR WEIGHT LOSS.

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World Health Day 2020

world health day 2019 know this year s theme and history of world ...

From now on, never should we dare to forget the sacrifices that healthcare professionals

make with the single motive to serve humanity.

World Health Day 2020: History, theme & significance

World Health Day is a global health awareness day celebrated every year on 7 April, under the auspices of the World Health Organization, as well as other related organizations. The World Health Day is held to mark WHO’s founding, and is seen as an opportunity by the organization to draw worldwide attention to a subject of major importance to global health each year.

In 2020, World Health Day will focus on the vital role played by Doctors, nurses and all other health workers in providing health care around the world. The day is celebrated to spread information and awareness about the importance of health to human beings. On a global scale, world health day is celebrated every year with a specific theme.

The theme brings out an underlying issue to the core and focuses the strategies of the current year on the particular theme. Issues and features listed with the theme are addressed throughout the year of operation.

The World Health Day 2019 focused on universal health coverage.

April 7: World Health Day – Dr Murali Mohan S

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Just like World Health Day 2019 theme ‘Universal Health Coverage: everyone, everywhere’ this year also has a theme. This year’s World Health Day theme has been dedicated to the doctors and nurses who are fighting on the COVID19 front lines as the novel coronavirus continues to spread globally. These healthcare professionals are the real heroes shielding us from the threatening pandemic. To mark this day and to recognise the efforts of all those who have taken it upon their shoulders to fight this pandemic, we have compiled a list of quotes, slogans, and messages.

  • Health is a state of complete physical, mental and social well being, and not merely the absence of disease or infirmity.
  •  Eat healthy, think healthy, live healthy, life is all about a good state of mind in a happy space.
  •  Health is more important than anything else in the world, without health there is no other wealth.
  •  Your lifestyle decides your choice of health. Never compromise good health for anything in this world.
  •  Everything under the sun can be accomplished by a hale and hearty soul. Health creates opportunities for well being and prosperity.

Following are World Health Day quotes that tell you the importance of staying fit

  1. Health is a blessing in one’s life that only the sick person can see.
  2. Your body follows what your mind says. Seek good health.
  3. A healthy outside starts from the inside.
  4. He who has health has hope, and he who has hope has everything.
  5. In health there is freedom. Health is the first of all liberties.
  6. Life is not merely being alive, but being well.
  7. If you want good health, you have to take that first step. You cannot sit and wait for it to arrive.
  8. Good health is not something we can buy. However, it can be an extremely valuable savings account.
  9. A healthy body is a guest-chamber for the soul; a sick body is a prison.
  10. I believe that the greatest gift you can give your family and the world is a healthy you.

Quotes for Health Professionals – 

  1. Healthcare professionals make a living by what they give, but they make a life by what they give.
  2. In nothing do men more nearly approach the gods than in giving health to men.
  3. It’s to the nurses and the doctors that we owe our sleeps right now.
  4. They fight for our existence as we sit in quarantine and complain of boredom.
  5. And when we make past this all, may we never forget the sacrifices that our healthcare heroes made for us.
  6. They are out at work so that you can be at home in good health.
  7. Nurses dispense comfort, compassion, and caring without even a prescription.
  8. When love and skills work together, expect a masterpiece. That’s what the healthcare professionals aim for, every single day.
  9. They save lives. They comfort the sick. You can’t expect that to be easy.
  10. From now on, never should we dare to forget the sacrifices that healthcare professionals make with the single motive to serve humanity.

Quotes on importance of focusing on one’s health – 

  1. Physical fitness is the first requisite of happiness.
  2. To keep the body in good health is a duty, for otherwise, we shall not be able to trim the lamp of wisdom, and keep our mind strong and clear
  3. Life is not merely being alive, but being well.
  4. Keep your vitality. A life without health is like a river without water.
  5. The human body is the best picture of the human soul.
  6. Give a man health and a course to steer, and he’ll never stop to trouble about whether he’s happy or not.
  7. Keeping your body healthy is an expression of gratitude to the whole cosmos – the trees, the clouds, everything.
  8. The greatest of follies is to sacrifice health for any other kind of happiness.
  9. Health is a large word. It embraces not the body only, but the mind and spirit as well; …and not today’s pain or pleasure alone, but the whole being and outlook of a man.
  10. Health is the thing that makes you feel that now is the best time of year.

Slogans for Healthy Day – 

  1. Life without health is like hell!
  2. Be at ease without disease
  3.  If health is lost, everything is lost
  4. You are what you eat from your head down to your feet
  5. Prevention is better than cure!
  6. The groundwork of all happiness is health
  7. Stay at home for the health of those you care about
  8. When you’ve got your health, you got everything
  9. Never has staying healthy been so easy: stay at home!
  10. Healthcare is a right
  11. Eat right, Stay fit and live bright
  12. Your health is your key to prosperity
  13. Aim for good health and holistic living
  14. Sound health, abundant wealth
  15. Prioritize health, not wealth

Healthy day messages for Health care Professionals – 

Before everything else, it is the healthcare professionals across the world who deserve a big applause in the current pandemic for holding the fort for us. To appreciate their zealous efforts and dedicated efforts, here are world health day messages that you can send to all our heroes:

  1. Nurses may not be angels, but they are the next best thing.
  2. Only a life lived in the service to others is worth living.
  3. A hero is someone who has given his or her life to something bigger than oneself.
  4. Nurses are I.V. Leagues.
  5. Wherever the art of Medicine is loved, there is also a love of Humanity.
  6. In our job, you will never go home at the end of the day thinking that you haven’t done something valuable and important.
  7. Being a doctor offers the most complete and constant union of those three qualities which have the greatest charm for pure and active minds – novelty, utility, and charity.
  8. Observation, Reason, Human Understanding, Courage; these make the physician.
  9. People pay the healthcare professionals for their trouble; for their kindness, they still remain in his debt.
  10. Not all superheroes wear capes.

Health day messages for Layman – 

  1. Sickness is the vengeance of nature for the violation of her laws.
  2. The crucial letters in wellness are we. Take care of you and your family this World Health Day!
  3. When you are young and healthy, a pandemic might not look like that much of a scare. However, by putting yourself at risk, you are also putting your family at risk. Pledge to be more responsible this World Health Day.
  4. They are going out to work so that you can stay safe at home. This World Health Day, respect the sacrifices that healthcare professionals make and stay at home.
  5. You have been provided with the rare opportunity to stay at home and save lives. Don’t mess this up.
  6. This World Health Day, let us all take a minute and pray for the well-being of those at the forefront of this health crisis.
  7. It is health that is real wealth and not pieces of gold and silver. Practice social-distancing and take care of your and your family’s health this World Health Day.
  8. The greatest of follies is to sacrifice health for other kinds of happiness. Stay safe, stay healthy.
  9. A wise man should consider that health is the greatest of human blessings. Happy World Health Day!
  10.  Health is a blessing in one’s life that only the sick person can see. Learn from others’ mistakes, stay home, stay safe.

World Health Day Quotes –

  • Life is no merely being alive but being well.
  • It is health that is real wealth and not coins of Gold and Silver.
  • He who has health has hope and he who has hope has everything.
  • Those who do not find time for exercise will have to find time for illness.
  • A healthy body is a guest chamber for the soul; a sick body is a prison.
  • Calm mind brings inner strength and self-confidence, so that very important for good health.
  • Good health is not something we can buy. However, it can be an extremely valuable savings account.
  • When love and skills work together, expect a masterpiece. That’s what the healthcare professionals aim for, every single day.
  • To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp of wisdom and keep our mind strong and clear.

World Health Day 2020 Theme, Images, Slogans, Quotes: Know Why 7 ...

Click here for Know All About COVID19 -

Cases of Covid-19 first emerged in late 2019, when a mysterious illness was reported in Wuhan, China. The cause of the disease was soon confirmed as a new kind of corona virus, and the infection has since spread to almost all countries around the world and become a pandemic.

On 11 February the World Health Organization announced that the official name would be COVID19, a shortened version of corona virus disease 2019. The WHO refers to the specific virus that causes this disease as the COVID19 virus.

The WHO’s definition of a confirmed case of COVID19 is a person shown by laboratory testing to be infected with the virus, irrespective of clinical signs and symptoms. The most commonly reported symptoms include a fever, dry cough and tiredness, and in mild cases people may get just a runny nose or a sore throat. In the most severe cases, people with the virus can develop difficulty in breathing, and may ultimately experience organ failure. Some cases are fatal.

The virus can also be asymptomatic, causing no noticeable illness in some people – but these people are still contagious and can spread the virus. COVID19 is a respiratory illness and is largely spread via droplets in the air. These are typically expelled when an infected person coughs or sneezes.

These can be difficult times for all of us as we hear about spread of COVID-19 from all over the world, through television, social media, newspapers, family and friends and other sources. The most common emotion faced by all is Fear. It makes us anxious, panicky and can even possibly make us think, say or do things that we might not consider appropriate under normal circumstances.

Over a period of time COVID19 has been increasing all over day by day so all of us should know everything about COVID19. As on today there is no definite medical solution available so no one knows how long it will take to eradicate completely.  In such times following points will give you complete knowledge in terms of communication, prevention, treatment and many such related issues.

How to communicate with COVID19 suspected or confirmed cases – 

  • Be respectful, Polite and Empathetic and use local language
  • Be aware that the suspected and confirmed cases, and any visitors accompanying them, may be stressed or afraid
  • The most important thing you can do is listen carefully to the questions and concerns
  • Answer any questions and provide correct information about COVID19
  • You may not have an answer for every question : since a lot is still unknown about  COVID19 and its fine to admit that
  • If available, share information pamphlets or handouts with your patients
  • Its okay to touch, or comfort suspected or confirmed patients when wearing personal protective equipment (PPE)
  • Gather accurate information from the patient:  their name, address, phone no., date of birth, travel history, list of symptoms etc
  • Explain the heathcare facility’s procedure for COVID19, such as isolation, and limited visitors, and the next steps
  • If a person has symptoms provide him/her a mask and guide on wearing and safe disposal of mask
  • If the patient is a child, the accompanied family member/guardian should be provided and informed on the appropriate use of PPE
  • Provide updates to visitors and family when possible

Prevention – There’s currently no vaccine to prevent coronavirus disease (COVID19).

You can protect yourself and help prevent spreading the virus to others if you:

Do
• Wash your hands regularly for 20 seconds, with soap and water or alcohol-based hand rub
• Cover your nose and mouth with a disposable tissue or flexed elbow when you cough or sneeze
• Avoid close contact (1 meter or 3 feet) with people who are unwell
• Stay home and self-isolate from others in the household if you feel unwell

Don’t
• Touch your eyes, nose, or mouth if your hands are not clean

Treatment – There is no specific medicine to prevent or treat corona virus disease (COVID-19). People may need supportive care to help them breathe.

Self Care – If you have mild symptoms, stay at home until you’ve recovered. You can relieve your symptoms if you:
• rest and sleep
• keep warm
• drink plenty of liquids
• use a room humidifier or take a hot shower to help ease a sore throat and cough

Minding our minds during the COVID19

Understanding the importance of Lockdown

Lockdown is meant to prevent the spread of infection from one person to another, to protect ourselves and others. This means, not stepping out of the house except for buying necessities, reducing the number of trips outside, and ideally only a single, healthy family member making the trips when absolutely necessary. If there is anyone in the house who is very sick and may need to get medical help, you must be aware of the health facility nearest to you.

Handling Social isolation

 Staying at home can be quite nice for some time, but can also be boring and restricting.

Here are some ways to keep positive and cheerful.

  1. Be busy. Have a regular schedule. Help in doing some of the work at home.
  2. Distract yourself from negative emotions by listening to music, reading, watching an entertaining programme on television. If you had old hobbies like painting, gardening or stitching, go back to them. Rediscover your hobbies.
  3. Eat well and drink plenty of fluids.
  4. Be physically active. Do simple indoor exercises that will keep you fit and feeling fit.
  5. Sharing is caring. Understand if someone around you needs advice, food or other essentials. Be willing to share.
  6. Elderly people may feel confused, lost and need help. Offer them help by getting them what they need, their medicines, daily needs etc.,
  7. If you have children at home, keep them busy by allowing them to help in the household chores – make them feel responsible and acquire new skills.

Focus on facts, reject rumors and theories

Knowledge is power; the more you know about a certain issue, the less fearful you may feel. Make sure to access and believe only the most reliable sources of information for self-protection.

  1. Do not follow sensational news or social media posts which may impact your mental state. Do not spread or share any unverified news or information for self-protection
  2. Do not keep discussing all the time about who got sick and how. Instead learn about who got well and recovered
  3. Stick to the known advice- hand hygiene and keeping a physical distance from others. It is being careful about yourself, and also about care of others
  4. A common cold is not Corona infection. The symptoms of Corona have been well described. Follow etiquette of sneezing, coughing, avoiding spitting in public places etc.
  5. In most people, the Corona infection causes mild symptoms and the person only needs to follow social distancing till he/she stops being inefective, usually 2 weeks. Mild infection does not require a person to be admitted in hospital. Only people who have breathing difficulties need to be in hospital. Most people recover

Handling emotional problems  

  1. At times of anxiety, practice breathing slowly for a few minutes. Try and distance the thoughts that are making you anxious. Think of something calm and serene, and slow down your mind helps
  2. When feeling angry and irritated, calming your mind, counting back from 10 to 1, distracting yourself
  3. Even when feeling afraid, deal with it by asking yourself:
    1. What is under my control?
    2. Am I unnecessarily worrying about the worst thing that can happen?
    3. When I have been stressed in the past, how have I managed?
    4. What are the things I can do to help myself and be positive?
  4. Feeling lonely or sad is also quite common. Stay connected with others. Communication can help you to connect with family and friends. Call up people whom you haven’t spoken to and surprise them. Discuss happy events, common interests, exchange cooking tips, share music
  5. If any of these emotions persist continuously for several days, despite your trying to get out of it, talk about it with someone. If the feelings worsen, a person may feel helpless, hopeless and feel that life is not worth living. If that happens, call at helpline number  for advice from a mental health professional or contact your doctor / mental health

What is NOT advisable  

  1. Avoid tobacco, alcohol and other drugs. Use of tobacco or alcohol or other drugs to cope with emotions or boredom can worsen physical, mental health and reduce immunity. People who already have a substance use problem may require professional help, especially when they feel low in mood or
  2. Do not shun or judge people with a CoVid infection. While you need to maintain a physical distance and keep yourself safe to prevent such infection, remember they need care and concern. If you know someone who might have the infection, tell them about precautions, and how to get medical assistance, if required.
  3. If you happen to get infected with Corona, remember most people get better. Do not panic. Practice self-isolation and take medications that are advised.

Emotional issues after recovery  

  1. While it is wonderful to recover from COVID19 infection, you may actually face stress after you have recovered and wish to get back into the community. You may have fear about your loved ones falling ill.
  2. People who do not understand the illness well may actually keep you at a distance, which is also very stressful and isolating.
  3. You may experience feelings of guilt that you were not able to work or care for others. This may lead to feelings of depression, helplessness or frustration.
  1. Use the ways mentioned earlier to deal with these feelings. Share your positive story that it is possible to recover from COVID19

Recognise mental health problems in your near and dear ones  

Just as you can recognise your own mental health problems, be sensitive to such problems in your near and dear ones, which may include:

  1. Changes in sleep patterns
  2. Difficulty in sleeping and concentrating
  3. Worsening of health problems
  4. Increased use of alcohol, tobacco or drugs

Be supportive to them. If the problems persist, please contact the helpline or contact your doctor or a mental health professional.

Persons with mental illness  

Persons who had previous mental illness may face newer challenges during self- isolation or Covid19 infection:

  1. They would also have the same fears and stress as others which may worsen their previous mental health condition
  2. Social isolation may make them more withdrawn, moody and irritable
  3. They may not seek/ get easy access to medicines and counselling

Help and support is vital for persons with mental illness from their families and other care givers. Health helplines can provide support, in addition to regular taking of prescribed medication, a regular daily routine, keeping engaged and positive.

Remember, good mental status in the difficult times may win you the battle more easily!

For More information on COVID19 click here 

Click here for Myths about COVID19 -

Exposing yourself to the sun or to temperatures higher than 25C degrees DOES NOT prevent COVID-19.

You can catch COVID-19, no matter how sunny or hot the weather is. Countries with hot weather have reported cases of COVID-19. To protect yourself, make sure you clean your hands frequently and thoroughly and avoid touching your eyes, mouth, and nose.  Exposing yourself to the sun or to temperatures higher than 25C degrees does not prevent COVID19.

You can recover from the coronavirus disease (COVID19). Catching the new coronavirus DOES NOT mean you will have it for life.

Most of the people who catch COVID19 can recover and eliminate the virus from their bodies. If you catch the disease, make sure you treat your symptoms. If you have cough, fever, and difficulty breathing, seek medical care early – but call your health facility by telephone first. Most patients recover thanks to supportive care.

Being able to hold your breath for 10 seconds or more without coughing or feeling discomfort DOES NOT mean you are free from COVID19 or any other lung disease.

The most common symptoms of COVID19 are dry cough, tiredness and fever. Some people may develop more severe forms of the disease, such as pneumonia. The best way to confirm if you have  the virus producing COVID19 disease is with a laboratory test.  You cannot confirm it with this breathing exercise, which can even be dangerous.

Drinking alcohol does not protect you against COVID19 and can be dangerous

Frequent or excessive alcohol consumption can increase your risk of health problems.

COVID19 virus can be transmitted in areas with hot and humid climates

From the evidence so far, the COVID19 virus can be transmitted in ALL AREAS, including areas with hot and humid weather. Regardless of climate, adopt protective measures if you live in, or travel to an area reporting COVID19. The best way to protect yourself against COVID19 is by frequently cleaning your hands. By doing this you eliminate viruses that may be on your hands and avoid infection that could occur by then touching your eyes, mouth, and nose.

Cold weather and snow cannot kill COVID19.

There is no reason to believe that cold weather can kill COVID19 or other diseases. The normal human body temperature remains around 36.5°C to 37°C, regardless of the external temperature or weather. The most effective way to protect yourself against COVID19 is by frequently cleaning your hands with alcohol-based hand rub or washing them with soap and water.

How effective are thermal scanners in detecting people infected with COVID19?

Thermal scanners are effective in detecting people who have developed a fever (i.e. have a higher than normal body temperature) because of infection with the new coronavirus. However, they cannot detect people who are infected but are not yet sick with fever. This is because it takes between 2 and 10 days before people who are infected become sick and develop a fever.

Can spraying alcohol or chlorine all over your body kill the new coronavirus?

No. Spraying alcohol or chlorine all over your body will not kill viruses that have already entered your body. Spraying such substances can be harmful to clothes or mucous membranes (i.e. eyes, mouth). Be aware that both alcohol and chlorine can be useful to disinfect surfaces, but they need to be used under appropriate recommendations.

Taking a hot bath does not prevent COVID19

Taking a hot bath will not prevent you from catching COVID19. Your normal body temperature remains around 36.5°C to 37°C, regardless of the temperature of your bath or shower. Actually, taking a hot bath with extremely hot water can be harmful, as it can burn you. The best way to protect yourself against COVID19 is by frequently cleaning your hands. By doing this you eliminate viruses that may be on your hands and avoid infection that could occur by then touching your eyes, mouth, and nose.

Do vaccines against pneumonia protect you against COVID19?

No. Vaccines against pneumonia, such as pneumococcal vaccine and Haemophilus influenza type B (Hib) vaccine, do not provide protection against the new coronavirus. The virus is so new and different that it needs its own vaccine.

Researchers are trying to develop a vaccine against COVID19, and WHO is supporting their efforts. Although these vaccines are not effective against COVID19, vaccination against respiratory illnesses is highly recommended to protect your health.

COVID19 cannot be transmitted through mosquito bites.

To date there has been no information nor evidence to suggest that COVID19 could be transmitted by mosquitoes. COVID19 is a respiratory virus which spreads primarily through droplets generated when an infected person coughs or sneezes, or through droplets of saliva or discharge from the nose. To protect yourself, clean your hands frequently with an alcohol-based hand rub or wash them with soap and water. Also, avoid close contact with anyone who is coughing and sneezing.

Can regularly rinsing your nose with saline help prevent infection with the new coronavirus?

No. There is no evidence that regularly rinsing the nose with saline has protected people from infection with the new coronavirus. There is some limited evidence that regularly rinsing nose with saline can help people recover more quickly from the common cold. However, regularly rinsing the nose has not been shown to prevent respiratory infections.

Does the new coronavirus affect older people, or are younger people also susceptible?

People of all ages can be infected by the new COVID19. Older people, and people with pre-existing medical conditions (such as asthma, diabetes, heart disease) appear to be more vulnerable to becoming severely ill with the virus.

WHO advises people of all ages to take steps to protect themselves from the virus, for example by following good hand hygiene and good respiratory hygiene.

Are hand dryers effective in killing the new corona virus?

No. Hand dryers are not effective in killing the COVID19. To protect yourself against the new corona virus, you should frequently clean your hands with an alcohol-based hand rub or wash them with soap and water. Once your hands are cleaned, you should dry them thoroughly by using paper towels or a warm air dryer.

Are antibiotics effective in preventing and treating the new corona virus?

No, antibiotics do not work against viruses, only bacteria. The new COVID19 is a virus and, therefore, antibiotics should not be used as a means of prevention or treatment. However, if you are hospitalized for the COVID19, you may receive antibiotics because bacterial co-infection is possible.

Can an ultraviolet disinfection lamp kill COVID19?

UV lamps should not be used to sterilize hands or other areas of skin as UV radiation can cause skin irritation.

Are there any specific medicines to prevent or treat the new corona virus?

To date, there is no specific medicine recommended to prevent or treat the new COVID19.

However, those infected with the virus should receive appropriate care to relieve and treat symptoms, and those with severe illness should receive optimized supportive care. Some specific treatments are under investigation, and will be tested through clinical trials. WHO is helping to accelerate research and development efforts with a range or partners.

History repeats itself. Came across this poem written in 1869, reprinted during 1919 Pandemic.

This is Timeless….

Key Messages – 

On World Health Day 2020, Prime Minister Narendra Modi has urged everyone in India to extend their gratitude to doctors, nurses, medical staff and healthcare workers who are at the forefront in the fight against the COVID-19 pandemic.

Exhorting people to strictly follow social distancing norm, Modi said, “This #WorldHealthDay, let us also ensure we follow practices like social distancing which will protect our own lives as well as the lives of others. May this day also inspire us towards focusing on personal fitness through the year, which would help improve our overall health”.

Modi also shared a video of Bollywood celebrities singing Muskurayega India, which aims to boost people’s spirits in the fight against the novel Covid19. Captioning it, PM wrote, “India will fight. India will win! Good initiative by our film fraternity”

Highlighting the risk this poses to peace and stability in the world, the United Nations’ Secretary-General Antonio Guterres issued an urgent appeal for action on Tuesday, calling on politicians to “forget political games” and come together for a “strong and effective response”.

“The world is facing an unprecedented test. And this is the moment of truth,” he said.

Indeed, the stakes could not be higher.

Whether millions live or die depends on the decisions the world’s leaders take in the coming days and weeks. But analysts say the early signs are worrying.

In the United States, President Donald Trump initially downplayed the severity of the threat, predicting the virus would “disappear” like “a miracle” one day, and dismissing growing concerns over the disease as a “hoax” by his political rivals. He only changed tack last week after polling showed an increasingly worried public and modelling predicted that 200,000 people could die in the US without drastic containment efforts.

On March 11, as infections began to spike in hard-hit Italy, Germany’s Chancellor Angela Merkel said some 70 percent of her country’s population would contract the virus – a sober warning that stood in stark contrast to pronouncements from other politicians at the time. A week later, the chancellor appealed to Germans in a dramatic television address to respect tough restrictions on movement and social contact.

“The situation is serious; take it seriously,” she said. In a democracy, such curbs “should not be enacted lightly – and only ever temporarily. But at the moment they are essential in order to save lives.”

In Singapore, Prime Minister Lee Hsien Loong said “We are transparent – if there is bad news, we tell you. If there are things which need to be done, we also tell you,” he said. “If people do not trust you, even if you have the right measures, it is going to be very hard to get them implemented.”