Have you been grappling with weight loss in the past? Chances are that you are not alone. Whether you are not getting enough sleep or have bad eating habits, there are an array of reasons that can make you gain weight. However, this is not the end of the road for you, as you can now lose your weight successfully. When it comes to weight loss, the reality is that the journey itself is not as easy as it sounds. You need to be motivated so that you can continue eating a healthy diet, exercising often, getting enough sleep, and so forth. Below are various methods that can help you remain motivated as you shed a few kilos. 1. Look Out For a Like-minded Friend Although it is possible for you to lose weight on your own, it is easier to achieve the same objective when you are in the company of a friend or people with the same goal. In this case, you should consider looking for a person or community who intends to lose weight. Once you join them, trust that you will be able to share insights and challenges and even encourage one another to continue. Whether you seek company from your friends or family members, that initiative alone will allow you to attain your weight loss goals sooner than you expect. Friends enjoying working out together 2. Make Workouts Enjoyable It is no secret that workouts can be daunting to many. Whether you are doing yoga back at home or usually jog every morning, these exercises can be challenging for starters. To be on the safe side, you should look out for an exercise you like and then stick with it. For instance, you can consider walking at least 5 times a week and increase your pace and distance over time. If you have to lift weights, consider listening to your favourite music as you work out to avoid getting fatigued quickly. When it comes to other workouts, try them in moderation and select the one that suits your needs. In the end, you will marvel at the results achieved. 3. Note Down What You Eat Daily What you eat daily can contribute to weight gain or loss in the long run. To be on the safe side, write down what you eat daily so that you can identify areas for improvement. Additionally, having a food diary helps identify particular triggers that can make you fail to achieve your weight loss goals. Trays of food Final Thoughts From the article above, it is crystal clear that weight loss journey is not a walk in the park. There are tons of challenges that you are bound to encounter along the way. However, by considering the above-mentioned ideas, you can remain motivated during your weight loss journey. Consider these ideas today, and your weight loss dream will become a reality.

Mental health involves the well-being of our psychological, emotional, and social well-being. This in return has a great impact on how we think, feel, and act. It helps determine how we handle stress, make healthy choices, and relate to others. it also has an all-round effect on us and those around us which is very important throughout different stages of life from childhood up to adulthood. It is important to know that mental disorder isn’t just something we can deal with once and get over it, acceptance is the first step to releasing the different ways of dealing with it and how to overcome it in case of future episodes seeking professional help and maintaining the recommended steps and procedures to deal with the current situation. A lady who is happy The importance of mental health is linked to; Improved Learning This leads to a better overall school performance and extracurricular activities like sports and hobbies enhance concentration on different tasks at hand which enable an individual to excel in whatever they put their minds to. Creativity When the mind is at peace and contented we tend to be more spontaneous in whatever we are doing, whether we’re working on a project, art, or a task we’re able to maximize it and unleash its full potential. High Level of Productivity You’re more likely to release your aura when you’re not mentally drained like thinking of and trying new ideas that come to mind and showing what you’re capable of which leads you to deliver quality results regardless of what is thrown in your direction. You fancy a challenge and you’re up to it. Better Social Relationships Generally satisfied with life and people close and those whom you surround yourself with, connecting with them effortlessly by doing activities with them therefore enhancing the social bond by creating memories and being contented with the place you are in life. Happy Individuals socializing Good Physical Health Realizing that it’s only you who can take care of yourself better, you start eating healthy, maintaining a clean diet, reducing intake of substances that only add toxins to your body, having a routine following it, and regularly working out which has proven to keep most diseases at bay. Increased Life Expectancy By keeping off substances that could have numbed the pain if you were going through a mental episode and adapting to a healthier lifestyle you automatically increase your chances of growing old and enjoying some of the activities that come with old age like fishing, watching the sunset and taking your grandchildren for road trips and vacations. Making Meaningful Contributions to the Society Some of the ways you can achieve this is by being an advocate for mental health and taking up roles in helping those affected. Participating in mentoring and guiding these individuals, assisting the less fortunate by organizing fundraisers, and being a pillar of the society. Coping With Challenges An individual is better equipped to handle any situation they find themselves in if they know how to navigate the challenges at hand with a clear mind even if some of those issues are challenging. The Bottom line With some of those benefits of a solid mental state, an individual can realize their full potential, enjoy their free time hobbies, find humor in life, and feel happy, confident, hopeful, and generally contended with life.

Trust in any relationship is crucial as it brings a sense of security and loyalty towards each other. Trusting someone means relying on them wholeheartedly simply because they make you feel safe and confident that they wouldn’t hurt or violate you no matter what. Lack of trust in a relationship is futile, and the chances of its survival are very slim. So what does it look like when we say building trust in a relationship, and how can one enhance and deepen emotional connection through trust? Communication and Honesty Talking to your partner and being open and honest in a healthy way is very important; communicate your intentions one-on-one and maintain eye contact, not over the phone or text. Avoid lying or deceiving your partner, whether it’s a tiny white lie or omitting certain aspects while informing them about specific issues. Reliability and consistency Let your actions match your words, and make promises you can keep. When you match everything you say to your partner with actions, it builds a sense of reliability that they can always count on you without fail. Be consistent with your efforts in the relationship, whether it is spending time together, love languages, having regular check-ins, etc. Couple holding hands Respect and Set Boundaries Treat your partner respectfully, handle them with kindness, empathy, and courtesy, value their opinion on different matters, and always show constraints when dealing with them. Share personal boundaries and limits to ensure that specific lines are not crossed. Make sure that both parties respect these boundaries as it nurtures a trustworthy environment. Be faithful and committed. Entering advances from other people while you are in a relationship builds a massive sense of mistrust. If you find yourself not attracted to your partner, it is best to end the relationship. It is tough to trust a cheater or even salvage a relationship after one has been caught cheating. A happy couple Do not take your relationship for granted; make sure your partner feels like they matter by prioritizing them over others, be it friends, work, etc. Never assume that they will always be there. Being vulnerable and Accountable for your actions. Create a safe and confidential space where you can both let your guide down and be yourselves with each other. Sharing private information without the fear of judgment or indiscretion reinforces trust in the relationship. It’s scary, but having a shoulder to lean on is essential in a relationship. The ability to admit that you are wrong and apologize to your partner even when pride and ego are bound to get in the way shows emotional intelligence. This enables your partner to trust you with their feelings, thus being assured that they won’t get hurt. In conclusion Trust in a relationship is built over time, and it’s as simple as just being yourself. It is best to keep in mind that trust is earned and not given. When your partner’s words don’t align with their actions, you will only learn that they are untrustworthy. Consistent violations and hurtful behavior corrode trust, limiting the relationship from growing. Be patient and kind to one another and give room for trust to build.

Falling in love for most people just happens, not planned or preempted, as it involves unique, solid romantic feelings towards a specific person. While most have succeeded in falling in love, staying in love is where things get complicated, as it requires dedication and effort. When you fall in love, it can either be with someone you know or a complete stranger, either way, while the feeling might be mutual certain factors come into play when it comes to staying in love. These may include their personality, habits, religion, beliefs, character, etc. The fact that one does not choose who they fall in love with is the beauty of the whole thing, as most times, one finds themselves falling for people who are very different from who they are,  confirming the notions of “Opposites attract.” As much as this may be a good thing, these differences often play a part in people not being able to stay in love. In a vast majority of relationships that don’t work out, end up blaming it on a lack of interest or feelings just not being there anymore. It all boils down to the effort and commitment you put into your love to nurture the relationship. Young couple in love Commitment and Effort Having an unwavering dedication to the person you love and the relationship is critical when you want to stay in love even after the honeymoon stages. This means prioritizing the relationship, investing effort and time to maintain its growth, and remaining loyal and faithful to your partner through good and bad times. When both parties involved have a sense of responsibility toward each other’s well-being and happiness, they are willing to work through conflicts, overcome obstacles together, and find compromise rather than give up. It allows for the relationship to thrive and blossom for an extended period. Putting in the work in a relationship entails a lot, from finding proper, healthy, and effective ways of communicating and resolving conflict with each other. Spending quality time together doing the things you both love, appreciating and showing gratitude towards your partner when it comes to the little and big things they do for you, keeping the romance alive any given chance you get as well as maintaining intimacy both physical and emotional. Old couple inlove As much as two people may fall in love with time, change is bound to happen. Emotionalizing it and adapting to new circumstances together play a significant role in staying in love and ensuring that each party grows individually and as a couple. The little things also count, whether it’s just laughing together, goofing around, or doing the most trivial things together, it helps build a friendship with your partner, thus bringing a sense of fulfillment and companionship. Parting shot While falling in love comes naturally, one must realize that staying in love is a choice, and it encompasses putting in work every day and knowing there is no room for giving up on each other, no matter what life throws your way. Staying In love requires a lot of commitment and effort, as love is never enough to make a relationship last for years and years.

If you are on the market to purchase a property, be aware of any defects and observe due diligence. These defects are easier to spot if you know where to look, but challenging if you are a first-time home buyer. A sure way to detect defects is through inspection by an independent property valuer. If a spot check reveals defects in the subject property, look elsewhere. What To Look for and Strike a Good Deal With heavy rains and flooding, you may want something durable to prevent rainwater from entering your home’s interior space. When house shopping, remember that defects that appear negligible may signify problems. Below are some common property defects to be wary of when buying a house: Wall Cracks and Crevices Cracks may let water seep in and cause mold and structural damage. Cracks result from various factors, including weathering or natural wear and tear. A wall with cracks all over it is disastrous. Old house structures Leaking roof Leaks from the roof compromise structural integrity by causing dampness and mold growth. Roofing tiles may slip or break compromising the integrity and durability of other structures such as gutters. If you ignore leaks, the situation may worsen even further, and the damages will be disastrous. Keep an eye on the sealing of any openings or installations. Check their durability and ensure they are in good shape. Leaking roofs let in water that trickles into timber making it favorable for fungi to grow. Be wary of peelings on stumps near ceilings, as this is strong evidence of dry rot. Uneven Roof Surface If the roof surface is uneven or appears out of proportion, there could be an underlying cause. Check whether the house has a strong roofing structure and if anything is pressing down the roof, thus overloading it. You cannot while away pest infestation either, so inspect this possibility. Blocked Gutters Neglect and failure to keep gutters clean and clear of debris lead to blockages that cause overflow and more property damage. Fortunately, blocked guttering problems are easy to fix. However, you may also need to involve professionals who can determine if more serious problems need immediate attention. House structure and location Determine what you need from how you want your house to look like ti where its situated. you dont want to but a house that is not to your liking and may be situated in a not so much condusive environment. In Conclusion a professional inspector will help you identify what you may overlook. They consider various elements including electrical installations, plumbing, chimneys and ventilation. If the defects are minimal, you can arrange to get repairs done by the seller through a written agreement.

The Kenyan diaspora has grown into a key component of the country’s economic strength. Remittances, the financial lifeline brought home by Kenyans living abroad, have eclipsed traditional exports such as coffee and tea to become the primary source of foreign money. In 2023 alone, a phenomenal $4.19 billion (about Sh543 billion) poured into Kenya from its diaspora groups, a 4% increase that is expected to rise even further in 2024. Europe, which is particularly appealing due to its closeness and cultural linkages, has become the second most popular destination for Kenyan expats, after only North America. In Europe, the United Kingdom and Germany are the top destinations for Kenyan employees. These countries, along with Switzerland and Italy, contribute significantly to remittance flows to Kenya. The Kenyan government recognizes the importance of these remittances and has taken steps to increase labor mobility in the skilled sector. kenyan man working as a driver in germany A bilateral agreement with the United Kingdom has allowed 280 Kenyan nurses to seek employment overseas, which has been a success story. Similar agreements are being discussed with eight other European countries, including Germany, Austria, and Ireland. This collaborative effort aims to connect skilled Kenyan workers with job opportunities in the European marketplace. The Kenyan government’s commitment goes beyond signing agreements. Initiatives are undertaken to improve the pre-departure process for migrant workers. Consider the frustration of navigating onerous procedures before beginning a new job abroad. By simplifying this process, the government hopes to reduce stress and speed up the path for Kenyans seeking abroad prospects. Additionally, labor migration desks are being set up at key airports. These dedicated support systems will assure regulatory compliance and provide direction to departing employees, resulting in a smooth transfer and a sense of confidence. The Central Bank of Kenya (CBK) is an important player in monitoring these remittance movements. Their monitoring of the banking system enables them to track the estimated $400 million in funds returned by Kenyans abroad each year. This statistic compares to established sectors such as tea, coffee, horticulture, and tourism, emphasizing the remittance sector’s growing importance. This has sparked significant interest from both the government and business entities. Recognizing the possibilities, technological developments are being investigated to acquire more knowledge of remittance movements. Imagine being able to study data to determine how these financial flows affect various parts of Kenya. This intelligence can then be leveraged to make more efficient investments in the domestic economy, ensuring that the diaspora’s contributions yield the greatest benefit. In short, the Kenyan diaspora has evolved from a source of financial support to a key driver of the country’s economic success. The government’s proactive attitude to encouraging labor mobility, combined with technical improvements to maximize remittance flows, provides a positive picture of the future. As competent Kenyans seek opportunities overseas and transfer their hard-earned money home, Kenya is well-positioned to capitalize on this financial engine for long-term economic growth.

Smartphone use in the bedroom has become common among many Kenyans lately. Frequent technological advancement is a significant attribute of this trend. When you jump into a social media app like TikTok in the middle of the night, Kenyans flock to it for entertainment and video sharing. Have you ever asked yourself why? Affordable internet is a factor leading to increased smartphone use in the bedroom. Most users can easily surf the internet cheaply without breaking their wallets. While it might seem like a great time to be alive, the downside is that it breeds addiction. Most people spend most of their time switching from one app to another, whether for entertainment, education, or communication. Read this article to find out why you should stop carrying your smartphone to the bedroom. Why Carrying Your Smartphone to the Bedroom Is Not an Option 1. Interrupted Sleep Patterns Imagine switching between apps for long hours while in the bedroom. Chances are you will not even think of sleeping; if you do, you’ll find it challenging to start sleeping smoothly. That will ultimately have an impact on your regular sleeping pattern. A solid sleep pattern is admirable in a culture that values sleep and rejuvenation. However, to avoid struggling and adopting a weird sleeping habit, keeping the smartphone away from the bedroom is advisable. 2. It Could Make You Feel Depressed : A lady looking depressed and in deep thoughts Have you noted that sometimes you wake up depressed, yet you go to bed stress-free? The answer could probably be in your smartphone. When going through social media, you might notice that some people are doing better than you. You may also encounter celebrities flaunting their affluent lifestyles. That may make you start stressing about how to be like them. Therefore, it’s ideal to avoid carrying your smartphone to the bedroom to stay healthy. Additionally, research from Baylor University indicates that people who use their smartphones frequently are vulnerable to moodiness and temperamental behaviour. So, you might not be an exception. What Should You Do Instead? To have quality sleep, you should stick to particular hours of using your phone to minimise overexposure to blue lights. Additionally, start reading a physical book instead of carrying your phone just before sleep. You can also set reminders on your phone to alert you that you need to sleep. This way, you will have a healthy and uninterrupted sleep pattern.