Archives for October 2023

October 26, 2023 By Anusha Subramanian Leave a Comment

Exercise and dieting helps you lose belly fat

Here are some effective strategies to lose belly fat and improve overall health:

Discover effective strategies to lose belly fat and improve your overall health. Learn about proven methods to reduce visceral fat and achieve your goals.

Create a calorie deficit: To lose belly fat, you need to consume fewer calories than you burn. Calculate your daily calorie needs and ensure that you eat in a calorie deficit. Focus on nutrient-dense, whole foods or consider following a structured diet plan.
Regular exercise: Incorporate cardiovascular exercises like running, swimming, or cycling into your routine to burn calories and fat. Additionally, include strength training exercises like squats, lunges, and planks to build muscle and increase your metabolism.
Reduce refined carbohydrates: Limit your intake of refined carbohydrates such as white bread, pasta, and sugary snacks. These foods can lead to weight gain and increased belly fat.
Increase protein intake: Including protein-rich foods like lean meats, fish, beans, and lentils in your diet can aid in weight loss and promote feelings of fullness.
Eat more fruits and vegetables: These low-calorie, high-fiber foods help keep you satisfied while providing essential vitamins and minerals. They can also aid in reducing belly fat by promoting healthy digestion.
Mindful eating: Pay attention to your hunger and fullness cues while eating. Avoid distractions and savor each bite. This can help prevent overeating and improve digestion.
Manage stress levels: High levels of stress can contribute to weight gain, especially around the waistline. Engage in stress-reducing activities like meditation, yoga, or hobbies that help you relax.
Limit alcohol consumption: Alcoholic beverages are high in empty calories and can contribute to weight gain, specifically around the abdominal area. Cut back on the amount you drink or opt for lower-calorie options.
Get quality sleep: Lack of quality sleep can lead to weight gain and an increase in visceral fat. Aim for 7-9 hours of uninterrupted sleep each night to support your weight loss efforts.
Stay consistent and be patient: Losing belly fat takes time and commitment. Stay consistent with your healthy eating and exercise habits and be patient with the process. Remember, slow and steady progress is more sustainable in the long run.

Note: It’s always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.

Effective Ways to Lose Belly Fat and Achieve a Healthier Body Conclusion In conclusion, there are several effective ways to lose belly fat and achieve a healthier body. The first step is to make a commitment to a healthy lifestyle that includes regular exercise and a balanced diet. Exercise is crucial in burning calories and reducing overall body fat, which in turn helps target belly fat. Incorporating both cardiovascular exercises, such as running or swimming, and strength training exercises, such as weightlifting or pilates, can help build lean muscle mass and boost metabolism. Additionally, focusing on eating a diet rich in whole foods, like fruits, vegetables, lean proteins, and whole grains, while limiting processed and sugary foods, can greatly contribute to reducing belly fat. It is important to stay consistent and patient, as losing belly fat takes time and effort. Lastly, it is essential to remember that everyone’s body is different, so it is crucial to listen to your own body and make necessary adjustments to find what works best for you in achieving a healthier body and losing belly fat.

October 26, 2023 By Anushree Ashtekar 2 Comments

Water Intake Pre, During and Post Workout

Water is an indispensable part of our daily diet. It is a chemical component that makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. In fact, for people who perform rigorous workouts and play a sport, optimum hydration is a must.

Thirst is a late indicator of dehydration; when thirsty, our body is already dehydrated at cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well-hydrated body. Along with the diet, we must also pay attention to what and how much water we drink.

But, why is it so important?

Pre-workout water intake: If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramped easily. That is essential because water forms a major part of our muscles and also helps in keeping the joints well lubricated. The water intake must start well 2 to 3 hours before a workout or any sporting activity. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much or works out in scorching heat, he must have at least 500-600 ml of water 2-3 hours prior to exercise. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

Water intake during workout: The consumption here depends on the duration of the activity. If the exercise or sports event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high-intensity workout or sports event (marathon, a game of football, etc) that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.
Post-workout water intake: After exercise or any sports event, we need to pay good attention to eating and drinking right. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after the exercise/event, for the next few hours work on improving your hydration status. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many times, your performance in workouts and sports can be improved only with optimum hydration.

Lastly, whatever may be your goals, remember to consult a sports nutritionist about it.

We hope this article provides you with valuable insights into the importance of proper water intake for your workouts and overall health. If you found this information helpful, we’d love to hear your thoughts in the comments below. For personalised guidance on your fitness journey, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

Stay hydrated, stay healthy!

#BeTheForce

October 25, 2023 By Sindhu Ashwin 4 Comments

Interesting facts about Salt you should know

We will all agree to the fact that we cannot do without Salt in our food. It is indeed one of the most important ingredients that go into our food. You will seldom eat the food cooked without salt. What is this salt that has made us so dependent on it? Most of us know what salt is but I am sure not all of us know there are some interesting facts about Salt that I would like to share with you.

Salt is made from a naturally occurring mineral element called Sodium and is a major ingredient worldwide. Much of the sodium we use is in the form of sodium chloride also know to us as common table salt.

Here is a list of some interesting facts about Salt

Widely used Additive: Salt is one of the first food additive and seasoning used by man for taste and also flavours. Today, it is one of the most widely used additives and is second only to sugar in the amount added to food.

Consumption of too much salt is bad: Though salt is necessary for human life, over-consumption contributes to heart diseases and other problems such as high blood pressure and hypertension and consuming fewer quantity results in hypotension. High blood pressure is a major risk factor for heart diseases, stroke and kidney disease. A high sodium diet or low sodium diet alone, however, does not cause variation in blood pressure. A combination of factors is involved, including family history of overweight, race, and physical fitness and smoking also contribute.

How much salt should you have: The amount of sodium a person need varies? Under normal conditions, a person needs as little as 2500 milligrams of sodium or the amount of sodium in half teaspoon of salt.

Replenishing Salts: In conditions such as excessive sweating (during workouts or playing a sport or trekking), diarrhoea and vomiting, sodium is lost, so the need increases. Any increased need for sodium can easily be met by diet alone since sodium content of the average diet is already greater than the amount normally required for maintenance.

Sodium mainly comes from four sources.

Table salt and another seasoning: Sodium is often added to foods during preparation in the form of table salt, monosodium glutamate, sea salt, black salt, rock salt etc. One level teaspoon of salt contains about 200mg of sodium.

Processed foods: Salt and Sodium containing additives are added to foods that are processed (ready to eat snacks like chips, salted nuts etc.) and sodium-containing additives play an essential role in the preservation of the food. e.g. Pickles, sauce and ketchup etc.

Foods that naturally contain sodium: All foods that come from animals contain sodium naturally. Most fresh fruits and vegetables also contain some sodium but in smaller amounts.

Medicines: Some over-the-counter drugs and medications contain sodium. Experts believe that, though cutting down on salt may not prevent high blood pressure; it may lower blood pressure for people who are considered to be “salt sensitive”. Often a low salt diet, combined with weight loss, medication or some other course of action, controls high blood pressure effectively.

Salt is tasty and an important ingredient in our daily cooking. Add them in limited quantity to stay healthy. Add rock salt to keep blood pressure at bay.

We hope this article equips you with valuable insights into the role of salt in your life. If you found this information helpful, we’d love to hear your thoughts in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

October 24, 2023 By Mrinali Dwivedi 2 Comments

The Rainbow Diet: Decoding The Color Of Foods For Good Health!

Different foods have different colors, this is because of the different coloured pigments in them. These pigments, also called phytonutrients (phytoplants), provide various benefits to our body. Specific phytonutrients have specific functions, each playing a crucial role in the well being of humans. While immunity and good health is just a play of a well functioning organ system, it is very important to take care of each organ and function in particular. This can only be made sure when the diet is diverse and sufficient in all essential nutrients and in moderation. Hence, the Rainbow Diet!

What Is The Rainbow Diet?

The rainbow diet focuses on the consumption of a variety of colourful and fresh produce in your meals. Ensuring a colourful diet, ensures indiscriminate intake of all nutrients and also protects from any deficiencies that may have detrimental health outcomes. As a low or high of any one specific nutrient can disturb the peculiar balance of the optimum nutrient complex imperial to maintain good health.

The mantra of “eating the rainbow” inspires to add more color and colourful plant foods to the diet. It is a health based trend rather than the fads that provoke masses to avoid gluten, fats, lactose, carbs and what not! Here, all you need to do is add as many colors to your diet as possible in the form of different coloured plant based foods and that’s how you make sure you are doing right to your body! That way, one never has to worry about balancing as the rainbow diet is naturally balanced and with no side effects.

How Does It Help?

The abundance of supply of antioxidants and anti-inflammatory molecules from the rainbow diet, translates to a good immunogenic response by the body and allows effective combat against biological stressors and oxidative stress. In addition to this, plant foods are rich in fiber and prebiotics, both of which improve digestive function and gut health, making sure the best absorption of all available nutrients.

In all, the rainbow diet is beneficial for avoiding cardiovascular diseases and maintaining heart health, protecting against cancer, building good immunity and restricting infections. Additionally, it also helps in reducing weight, keeping away obesity related disorders, helps maintain good hair, skin and nails, keeps your energy levels high and improves overall good mood!

The Color Code Of Foods

Here you may find options of foods under each color and health function category and learn about its role.

Red	Immune health	Cherry, cranberry, raspberry, watermelon, pomegranate, red plums, strawberry, red grapes, dragon fruit, apple, tomato, red pepper, beetroot, kidney beans, red amaranth	Anti-inflammatory, antioxidant, immune modulating
Orange	Reproductive health	Orange, papaya, sweet potato, persimmon, pumpkin, cantaloupe, mango, muskmelon, peach, apricot, almond, paprika	Endocrine modulation, fat-soluble antioxidants, role in ovulation and fertility
Yellow	Digestive health	Banana, pineapples, ginger, lemon, yellow zucchini, corn, sweet lime, yellow pepper, cinnamon, turmeric, honey, whole grains and husk	Anti-inflammatory, binders, fibres, catalysts, gastric motility, glycemic response, prebiotic
Green	Cardiovascular health	Spinach, kale, fenugreek, radish leaves, micro greens, broccoli, Brussels sprouts, cucumber, green beans, olives, avocado, kiwi, grapes, green apple, pear, parsley, pumpkin seeds	Clotting, detoxification, methylation, vasodilation, binders, antioxidants
Blue- Purple	Brain health	Purple grapes, fig, purple jam, blueberry, mulberry, jamun (java plum), prunes, plums, eggplant, purple cabbage, purple onion, lavender	Anti-inflammatory, antioxidant, brain protective, cognition support, neuronal support
White	Skeletal health	Cauliflower, milk/curd/paneer (cottage cheese), coconut, sesame, radish, soyabean, turnips, white onion, garlic, sunflower seeds	Probiotic, strengthening, absorptive, energising

We hope this article on the Rainbow Diet helps you choose and adapt these foods to your diet! Do try it and let us know in the comments below! For more on nutrition, check out Healthy Reads or to get nutrition information, tips and recipes directly from your GOQii Coach, sign up for Personalised Health Coaching here.

Eat healthy and #BeTheForce

Exercise and dieting helps you lose belly fat

Water Intake Pre, During and Post Workout

Interesting facts about Salt you should know

The Rainbow Diet: Decoding The Color Of Foods For Good Health!

What Is The Rainbow Diet?

How Does It Help?

The Color Code Of Foods

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