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All You Need To Know About Visceral Fat

Have you come across the term visceral fat? You’ve likely heard it mentioned. It refers to the unwanted belly fat that forms deep inside the abdomen. This type of fat is considered particularly dangerous because it surrounds your vital internal organs, including the liver and intestines. It’s often referred to as active fat because it directly influences how hormones function within the body.

Why Visceral Fat Is a Concern

Visceral fat can pose a number of health risks. If you have more fat stored than your body requires, especially around the liver, heart, kidneys, pancreas, and intestines, your body becomes inflamed. This kind of fat stores inflammatory white blood cells, which is why belly fat has been linked to cognitive decline, arthritis, diabetes, and more.

The inflammatory substances generated by excess fat known as cytokines, are major contributors to heart disease and other inflammatory conditions. When the body is inflamed, the liver struggles to process cholesterol and toxins effectively, leading to plaque build-up in the arteries. Visceral fat is also associated with an increased risk of cardiovascular disease markers such as:

  • High triglycerides
  • Raised blood pressure
  • Elevated cholesterol levels

In addition, visceral fat plays a significant role in insulin resistance, increasing the risk of developing type 2 diabetes.

Refer to the image below to know more:

Visceral Fat

Lifestyle Factors That Influence Visceral Fat

While regular exercise, stress management, and a balanced diet are essential to keeping visceral fat in check, how you cook your meals also matters.

Healthier Cooking Methods:

✔️ Boiling
✔️ Steaming
✔️ Baking
✔️ Grilling

These methods help reduce excess fat in meals while preserving nutrients.

Foods That Encourage Belly Fat:

❌ Trans fats (found in some meats, dairy, deep-fried and processed foods)
❌ Sugary drinks like sodas
❌ Confectionery, baked goods, and other foods sweetened with fructose

Managing visceral fat is not just about aesthetics — it’s about protecting your long-term health. Small, sustainable changes to your eating habits, cooking style, and daily routine can go a long way in reducing this harmful fat.

To understand more about visceral fat and how to lose it effectively, connect with your GOQii Coach by subscribing to Personalised Health Coaching here. For more articles on weight loss, check out Healthy Reads.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Everything You Need To Know About Fiber, Fat Loss and Your Health

fat lossEvery nutritionist will tell you to improve your fibre intake, particularly because of the role it plays in supporting fat loss, reducing the risk of heart disease, and certain cancers. It plays a key role in digestive health and creating a sense of fullness which essentially means that enough fibre can help you manage your weight effectively!

Women should aim for around 25 grams of fibre per day, while men should aim for at least 35 to 40 grams. Yet, the average person consumes just 15 grams a day. The best way to increase your fibre intake is by eating fibre-rich whole foods, not heavily processed options with “added fibre” claims. Simply increasing your intake of fruits, vegetables and wholegrains can naturally boost your daily fibre intake.

How Fibre Supports Fat Loss and Weight Management

Fibre is one of the most natural ways to reduce high cholesterol levels in the body. If you have diabetes, consuming the right amount of fibre can help regulate blood sugar levels, allowing you to enjoy a variety of foods that might otherwise be restricted.

A lack of fibre is a common reason why people experience constipation and we all know constipation isn’t just uncomfortable; it can lead to toxic build-up in the body, sluggish digestion, fat gain, and has even been linked to a higher risk of colon and other cancers.

Why We’re Consuming Less Fibre

One of the main reasons is food processing. Modern methods often strip fibre from food entirely, which is why many packaged foods are considered unhealthy. A useful tip: if a food label shows less than 2 grams of fibre per serving, it’s best avoided. Low-fibre foods can cause blood sugar spikes, leading to fat gain over time.

Another reason is that many people don’t consume enough fibrous carbohydrates. Ideally, your main source of carbohydrates should be fibrous – these typically contain fewer overall carbs, but their high fibre content helps balance insulin response, making them ideal for fat loss.

Best Sources of Fibrous Carbohydrates

Here’s a list of some of the best naturally fibrous foods to include in your daily diet, all easily available in supermarkets:

  • Broccoli
  • Lettuce
  • Cabbage
  • Cauliflower
  • Mushrooms
  • Green beans
  • Onions
  • Asparagus
  • Cucumber
  • Spinach
  • Bell Peppers
  • Courgette
  • Popcorn (plain, air-popped)
  • Apples
  • Oats
  • Brown rice
  • Wholemeal pasta
  • Lentils
  • Beans and Pulses (e.g., kidney beans, chickpeas)

Beans are a fantastic source of dietary fibre and protein, keeping you full for longer. The same applies to fruits, nuts, and seeds – all of which should be a regular part of your meals.

Psyllium husk (commonly known as Isabgol in Asian stores) is another fantastic fibre source. It helps detox the body and removes excess cholesterol and fat. As always, moderation is key.

Not All Grains Are Equal

While grains contain fibre, the amount can vary significantly. For example:

Food Item Fibre Content (approx.)
White bread (1 slice) 0.5 grams
Wholemeal bread (1 slice) 2 grams
Kidney beans (1 cup) 17 grams
Mixed berries (1 cup) 8 grams

As you can see, focusing on whole, natural food sources will boost your fibre intake far more than relying on refined or packaged foods.

Fibre is essential for good health and should be part of every weight-loss strategy. It aids digestion, balances blood sugar, reduces cholesterol, and keeps you feeling satisfied for longer – all of which support healthy fat loss.

It’s time to make a conscious effort to add more fibre to your meals – your body will thank you for it.

We hope this article helps you. Do let us know your thoughts in the comments below. For more on fiber and fat loss, check out Healthy Reads or reach out to a GOQii Coach for the right guidance and motivation by subscribing for Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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How to Burn Fat With Exercise

burning fat with exerciseDon’t be misled by the so-called fat-burning zone. This widely held belief suggests that working at a lower intensity (e.g. walking) is better for fat burning than exercising at a higher effort level (e.g. running). The reality is quite the opposite – the harder you exercise, the more calories you burn, and it’s the total calories burned that truly count when it comes to fat loss.

Choosing the Right Fat Loss Exercise

There’s no one-size-fits-all ‘ultimate’ calorie-burning activity. The energy you expend depends on the effort you apply, your skill level, duration and how consistently you do it. Choose an activity that you can stick with regularly. That means picking something you genuinely enjoy and can access easily – because no one wants their workouts to be a chore.

Exercise Larger Muscles For Greater Calorie Burn

Effective fat-burning activities engage large muscle groups – such as the thighs, glutes, chest, and back. The greater the overall muscle recruitment, the higher the calorie burn. For example, rowing – which engages the upper and lower body – burns significantly more calories than arm-only cardio machines at the gym.

Sustainable Exercise is Key

To ignite your body’s calorie furnace, your workout needs to be sustainable over time. Skipping is a brilliant cardiovascular activity, but if you only do it for a few minutes, the benefits are limited. According to the American College of Sports Medicine, aim for 20–60 minutes per session, three to five times per week. This doesn’t have to be continuous—you can break it up into manageable chunks.

Maximise Fat Burn With Interval Training

Interval training – alternating between high-effort bursts and rest – is one of the best ways to burn more calories efficiently. It boosts aerobic fitness and is time-effective. To get started, try a 2:2 work-to-rest ratio: push beyond your comfort zone during effort periods and ease off during recovery.

Weight-Bearing Activities Burn More

Exercises like walking and running, where you carry your own bodyweight, typically burn more calories than supported activities like cycling or swimming. Why? Because you’re working against gravity. That added resistance increases your energy expenditure.

Should You Exercise on an Empty Stomach?

There’s a belief that morning fasted workouts burn more fat because the body taps into fat stores for fuel. While that may be true in theory, lack of energy could reduce workout intensity or duration. It’s important to listen to your body and choose what works best for you.

The ‘After Burn’ Effect

One of the most exciting benefits of exercise is that fat burning continues even after your workout. This is known as the after burn or excess post-exercise oxygen consumption (EPOC). Research shows this effect is significantly higher after working out at 75% or more of your maximum heart rate – another reason to prioritise intensity.

Progressively Increase Intensity

To keep seeing results, you must keep progressing. This doesn’t necessarily mean pushing harder—it means increasing workload as your fitness improves. If you stay in your comfort zone, your results will plateau.

Move More Throughout the Day

Research from the Mayo Clinic shows that leaner individuals tend to move more throughout the day than those who are overweight. Their non-exercise activity thermogenesis (NEAT) – the energy burned during daily movement like standing, fidgeting, or walking – can account for up to 350 extra calories a day. So stand up, stretch, take the stairs – it all adds up!

Sample Calorie Burn Per Hour (values approximate for a 70kg adult)

Activity

Calories Burned/hour
Running (8-minute mile pace)

720–910 kcal
Swimming (continuous laps)

630–730 kcal
Uphill walking (10% incline)

590–690 kcal

Fat loss through exercise is not about gimmicks – it’s about consistency, variety, and effort. Choose activities you enjoy, aim for progression, and remember that small movements throughout the day matter too.

Did you find this article helpful? Let us know in the comments below! For more on weight loss, click here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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5 Fat Loss Mistakes You Might Be Making

fat loss mistakes

The internet can be useful – there’s no denying that. Those fun DIY tricks and tutorials that help you pick up a new skill-set are pretty brilliant, aren’t they? But, like all things, the internet has a downside. While it helps you discover something new every day, it can also lead you down a rabbit hole of misinformation – particularly when it comes to health.

Take for example: Quick Fat Loss Tips or Lose Fat in 10 Days. While these headlines grab attention, they often promote unrealistic, unsustainable, and even harmful methods. So if you’re on a fat loss journey, here are 5 common mistakes you might be making – along with why it’s time to ditch the myths.

1. Starving for Fat Loss 

Research shows that chronic starvation reduces muscle mass and organ size by up to 20%. Weight loss through starvation can also lead to lower bone density, making you more injury-prone.

It doesn’t stop there. Starving slows down your metabolism and hampers overall body function. Worst of all, once you return to eating normally, your body may store more calories as fat—undoing all your efforts.

Golden rule: Eat healthy, balanced meals at the right time. Nourishment, not restriction, is key.

2. No Rest Day 

Think over-training equals faster fat loss? Think again.

Rest days are crucial to avoid muscle overuse and allow your body to recover. Lifting weights causes tiny muscle tears that can only repair – and grow – during rest. Over-training can actually stall fat loss, disturb your hormonal balance, and even cause amenorrhoea (loss of menstrual periods).

Tip: Take one rest day a week. Try light activity like walking, yoga, or deep breathing exercises.

3. Excess Protein Doesn’t Mean Better Fat Loss

Yes, protein helps you feel fuller and supports muscle maintenance – but more is not always better.

A high-protein diet alone won’t do the trick. Too much protein can strain digestion. What you really need is balance – enough fruits, vegetables, and complex carbs alongside your protein to support healthy fat loss.

4. Lack of Optimum Sleep

Getting fewer than six hours of sleep reduces leptin (the satiety hormone) and increases ghrelin (the hunger hormone). Translation? You’ll feel hungrier and less satisfied.

Studies show that people who sleep 7+ hours a night lose more fat and preserve more muscle mass. Lack of sleep also spikes cortisol – body’s stress hormone – which hinders fat breakdown and increases muscle loss.

So if you’re waking up early to squeeze in a workout but skipping sleep, it might be time to rethink your schedule.

5. Keeping Unrealistic Expectations

Setting tangible goals is great – but aiming too high, too soon, can backfire.

Studies show that people with overly ambitious expectations, especially those who are overweight or obese, are more likely to drop out of fat loss programmes within 6–12 months due to disappointment.

Instead: Set modest, achievable goals with the guidance of a certified coach. Progress that’s steady is progress that sticks.

Want to stop guessing and start getting real results? Speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

Did this article help you? Share your thoughts in the comments! And for more tips, check out our Healthy Reads on weight loss here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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