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About Anusha Subramanian

Anusha Subramanian, a British Chevening Scholar and a two-time award-winning journalist is a health, fitness and adventure enthusiast. She has combined her skills sets of writing and adventure training to be able to work for the larger good of the society by getting more people introduced to the outdoors and adventure.

June 5, 2025 By Anusha Subramanian Leave a Comment

Exercise and dieting helps you lose belly fat

Loss Belly FatHere 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.

  1. 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.
  2. Regular exercise: Incorporate cardiovascular exercises such as 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.
  3. 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.
  4. Increase protein intake: Including protein-rich foods such as lean meats, fish, beans and lentils in your diet can aid weight loss and promote feelings of fullness.
  5. Eat more fruits and vegetables: These low-calorie, high-fibre foods help keep you satisfied while providing essential vitamins and minerals. They can also aid in reducing belly fat by supporting healthy digestion.
  6. Mindful eating: Pay attention to your hunger and fullness cues while eating. Avoid distractions and savour each bite. This can help prevent overeating and improve digestion.
  7. Manage stress levels: High levels of stress can contribute to weight gain, particularly around the waistline. Engage in stress-reducing activities such as meditation, yoga or any hobby that helps you relax.
  8. Limit alcohol consumption: Alcoholic beverages are high in empty calories and can contribute to weight gain, especially around the abdominal area. Cut back on how much you drink or opt for lower-calorie options.
  9. Get quality sleep: A 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.
  10. 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 a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.

Conclusion: Effective Ways to Lose Belly Fat and Achieve a Healthier Body

In conclusion, there are several effective ways to lose belly fat and achieve a healthier body. The first step is to commit 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, remember that everyone’s body is different, so it’s important 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.

#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.

December 11, 2024 By Anusha Subramanian Leave a Comment

Feeding Your Emotions? Why You Need To Stop Emotional Eating

Feeding Your Emotions? Why You Need To Stop Emotional EatingRemember the old adage – Eat to Live and not Live to Eat? We don’t always eat simply to satisfy hunger. Sometimes, we turn to food for comfort, stress relief, or as a reward. It becomes an activity we do out of habit, like nail-biting, hair twirling, or finger tapping. Recent trends show that we often turn to food in response to certain emotions. For instance, eating chocolates or sweets when we’re sad or depressed. Whether you feel angry, sad, bored, or even excited—food can act as a buffer against these emotions. But is emotional eating good for you?

Emotional eaters know it’s easier to suppress feelings with each bite rather than confront them. Unfortunately, emotional eating doesn’t solve emotional problems. It usually makes you feel worse. Afterwards, not only does the original emotional issue remain, but you also feel guilty for overeating. This compounds the problem, as you stop learning healthier ways to deal with your emotions, struggle to control your weight, and feel increasingly powerless over both food and your feelings.

Where Do You Start To Stop Emotional Eating?

Before addressing how to stop emotional eating, have you ever wondered why we turn to food when emotionally distressed? When we eat, certain chemicals are released in the body which significantly impact our emotional health. Food and mood are intricately connected. For instance, we feel sadder when hungry due to lack of neurochemicals in the brain. Through eating, we experience changes in serotonin, endorphins and dopamine levels – all of which influence mood. Sugar, for example, increases serotonin in the brain, helping us feel more balanced and stable. Anti-depressants work on a similar chemical mechanism to improve mood. So, coming back to the point – what can you do to address this?

Recognise What Triggers You To Eat Emotionally

As mentioned earlier, people eat for many reasons. Which situations, places or feelings make you turn to food for comfort? Each time you feel a craving, ask yourself, “Am I really hungry, or am I responding to something else?” If hunger isn’t the reason, identifying the real cause can be challenging.

By tracking your food intake and associated emotions regularly, you might notice patterns, such as a tendency to overeat on Mondays. Ask yourself, “What is it about Mondays that leads to overeating? Stress from getting the kids to school? Frustration over returning to work? Lack of holidays?” Notice if you tend to snack in the evenings. Is it out of boredom, loneliness, anger, sadness, anxiety, or an unhappy relationship? Once you identify your emotional eating triggers, the next step is finding healthier ways to manage your feelings.

Find Ways To Fulfil Yourself Emotionally

Understanding the cycle of emotional eating and identifying triggers is only the beginning. The next step is finding healthier alternatives to fulfill yourself emotionally.

Here are some options to try:

  • Call someone who always makes you feel better
  • Play with your kids or pets
  • Look at a favourite photo or cherished memento whenever you feel low, depressed or lonely
  • If you’re anxious, expend your energy by dancing to your favorite song or squeezing a stress ball
  • Take a brisk walk for fresh air
  • If you’re exhausted, treat yourself to a hot cup of tea, take a bath, go to a spa for a massage, or light some scented candles and wrap yourself in a warm blanket
  • Take a break or go on a weekend getaway
  • If you’re bored, read a good book, watch a show, explore the outdoors, or try an enjoyable activity like painting or playing an instrument.

Form Healthier Habits

Last step to deal with emotional eating requires long term modification i.e. healthy lifestyle habits. When you’re physically strong, relaxed, and well rested, you’re able to handle the challenges that life throws at you in a better way. But, when you’re already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight towards the kitchen>refrigerator>food. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating. Make daily exercise a priority.

Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stressbuster. Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries for the next day. Connect with others. Don’t underestimate the importance of close relationships and social activities. Spending time with positive people who enhance your life will help protect you from the negative effects of stress.

With an arsenal of activities like trekking, journaling, or exploring hobbies, you can gradually overcome emotional eating. Success won’t come overnight, but accepting your mistakes and moving forward is key to breaking the cycle.

If you need help dealing with emotional eating, our experts are hereto guide you. Speak to a GOQii Coach to overcome emotional eating and achieve your weight loss goals. Subscribe for Personalised Health Coaching here.

For more tips on weight loss, explore Healthy Reads. If this article helped you or someone you know, let us know your thoughts in the comments below!

#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.

December 11, 2024 By Anusha Subramanian 15 Comments

Fitness For Trekking: Tips To Get You Started!

Get fit for trekkingIn my blog titled ‘Trekking is not difficult if you know how to walk’, I talked about how going on a trek is not such an arduous task. I also mentioned a few dos and don’ts that would help first-time trekkers. In this blog, we’ll talk about fitness for trekking and how to prepare.

Trekking up a mountain or just hiking across the countryside is a wonderful activity to indulge in. Believe me, it is such a joyous and rewarding experience. However, one must be prepared! Most people heading off on a trek must be at a fitness level where they can truly enjoy the trek. Unfortunately, leading a busy life and lacking a specific fitness regime leaves many trekkers less prepared than they should be. Fitness for trekking or training for a trek is no rocket science. Training smart and effectively helps to gain energy, which in turn will help you truly enjoy your trek.

Before Everything, Get Yourself Checked

Any adventure sport activity requires stamina and strength. Trekking is like any other athletic sport and before you embark on this path, it’s good to get yourself medically checked and consult your doctor. If you let your doctor where you are going for a trek –in India specifically, if you are trekking the Himalayas it is good to get a basic medical checkup done. You can also let your doctor know the conditions your trek entails. What altitude you would be scaling, the number of days the trek entails, the distance you would be covering per day, the change in altitude per day and the extremes of temperature that you are likely to encounter.

Once your doctor is aware of what activity you are going to undertake, they can advise you accordingly. But, in terms of getting some fitness tips, its better to discuss your activity with your personal trainer or somebody who is a pro trekker and well aware of the conditions in high altitudes, as they would be better equipped to give you the right guidance.

Fitness For Trekking 

Preparing for a trek is no different from preparing for a long distance run or a long distance trail walk. The only difference is that a trek is not a competition and you can walk at your pace and enjoy the serenity around you. For trekking, you need to adapt your body to stress and build on it slowly and steadily to be able to handle more stress in the future. The idea is to toughen your body to withstand extreme conditions of the trek. Walking for 5-6 hours in high altitude or even at an altitude of 3000 feet is taxing if you are not used to it or if you are not fit.

This is not achieved overnight. Your training has to start at least 3-6 months in advance for your body to get attuned to the stress levels it will go through. If you intend to take trekking or any outdoor activity seriously and plan to go on regular treks, then training on a regular basis would be helpful.

Trekkers need a balanced approach, strengthening the entire body, if you want to be successful and injury free during training and during the trek. It is therefore important to strengthen your weak links as well as the major muscle groups.

When it comes to trekking, having a strong back goes a long way alongside having strong legs and arms. So along with cardio, coupling strength training will not hurt but only help. Strength training will help build muscles. The key is to strengthen your stomach muscles as well as the surrounding muscle groups, known as the core.

Every trek involves climbing or descending significant elevations. Therefore, you need to prepare your body for climbing, descending, or both. It is important to vary your training to work the muscles and joints used as you climb and descend.

If you have varied terrain near where you live, that would be an ideal training topography. By taking longer walks up and down a hill trail, you simulate the conditions of your trek and work both the muscles needed for downhill as well as uphill. But, not all of us are lucky to have that perfect training setting. The best way to train is to build a few physical activities in your daily routine before you embark on the trek. Start with walking for about 1-2 hours on a flat surface for a week and gradually increase it to about 3 hours with walks on inclines for four or five days a week with a backpack weighing about 4 kg.

This is because on every trek, you will be carry a small daypack with at least 3-4 kg in it. Doing this on a regular basis will help you get used to it. If you work out in the gym, walking on the treadmill with a backpack at a 2-5% incline will enhance your endurance and also strengthen you.

The other ideal way to simulate your hill training is by climbing up and down flights of stairs. Repeating the process a number of times helps. Initially start with 20 flights of stairs. Then gradually build up to 100 flights of stairs. This number is highly subjective as flights vary in size and the amount of elevation you may climb in a day varies greatly. However, 100 flights is a reasonable goal that establishes a good base for preparing for your trek.

When walking up and down steps, try to vary which leg you lead with as well as whether you take one or two steps in a stride. By varying your steps, you better simulate real world conditions. It’s usually not the case that you can walk with a consistently exact stride. Sometimes you have to step over large rocks or reach down to a flat area. The more you simulate the conditions experienced on the trail the better prepared you will be.

Most people don’t realize that walking downhill is actually more taxing on the body. This is due to two reasons: First, there is more force on the body as you go downhill, especially with weight on your back. Second, as you descend, the muscles elongate when stressed, unlike when walking uphill.

Initially you can start climbing stairs without a pack on your back. As the trek dates nears say a month before the trek you can start walking with the pack and the weight.

Remember along with all this training, a proper diet and rest should not be forgotten. Finally, trekking should be fun! It should be enjoyed and not thought of as an arduous task. The goal should never be a race to a destination. The moment you think it’s a race and want to go ahead of everyone, you put yourself in trouble and miss the wonderful sights and experiences along the way.

We hope this article helps you trek and see more! Do leave your thoughts in the comments below!

#BeTheForce 

December 4, 2024 By Anusha Subramanian Leave a Comment

GOQii NutriGenius AI: Revolutionizing Healthy Living with Smart Calorie Counting and Food Recognition

When it comes to maintaining a healthy lifestyle, keeping track of what you eat is essential. However, traditional methods of food logging can be tedious, time-consuming, and often inaccurate, leading many to abandon the practice altogether.

Enter GOQii NutriGenius AI, a groundbreaking feature that simplifies food tracking through the power of advanced technology. By combining computer vision and machine learning, NutriGenius AI makes logging your meals as easy as taking a photo. After using it for a week, I can confidently say this innovation is a significant leap forward in wellness technology. Here’s why NutriGenius AI is not just convenient but truly transformative.

The Challenges of Traditional Food Tracking

Manually logging meals typically involves searching extensive food databases, estimating portion sizes, and inputting data—a process that is both cumbersome and prone to errors. This complexity often discourages consistent use, despite the importance of understanding one’s dietary habits for better health management.

Recognizing these challenges, GOQii developed NutriGenius AI to streamline the process, making it more user-friendly and accurate.

How NutriGenius AI Transforms Food Logging

Imagine sitting down to a meal, snapping a quick photo with your phone, and instantly receiving a detailed breakdown of the nutritional content. NutriGenius AI utilizes sophisticated computer vision and machine learning algorithms to identify food items on your plate and calculate their nutritional values with remarkable accuracy.

During my trial, I photographed various meals, and each time, NutriGenius AI promptly recognized the items and provided comprehensive nutritional information. This seamless experience felt almost magical and significantly reduced the effort required for food tracking.

Key Benefits of NutriGenius AI

  1. Eliminates Guesswork
    With an accuracy rate exceeding 90%, NutriGenius AI removes the uncertainty from portion estimation and food identification, ensuring reliable data for your dietary records.
  1. Facilitates Mindful Eating
    Access to real-time nutritional information empowers you to make informed dietary choices effortlessly, promoting healthier eating habits without the need for restrictive diets.
  1. Encourages Consistency
    The simplicity of photographing your meals makes it easy to maintain a consistent food log, even for snacks, fostering better long-term dietary awareness.
  1. Saves Time
    Transforming a traditionally time-consuming task into a quick, three-second action allows you to integrate food tracking seamlessly into your daily routine.

User Experience with NutriGenius AI

The GOQii app is designed with user-friendliness in mind, and NutriGenius AI enhances this experience by providing valuable insights into your eating patterns. For instance, I discovered that my lunches were higher in carbohydrates than anticipated, while my breakfasts lacked sufficient protein. These revelations enabled me to adjust my diet accordingly, making NutriGenius AI feel like a personal nutrition coach.

A New Era in Health and Wellness

NutriGenius AI represents a significant advancement in how we approach health. By removing the obstacles associated with traditional food logging, GOQii empowers individuals to take control of their wellness journeys. This tool is not merely about counting calories; it’s about fostering awareness and facilitating informed decisions.

Its seamless integration into busy lifestyles makes it accessible for professionals, parents, and anyone aiming to improve their health without added stress.

The Future of Health Technology

The development of NutriGenius AI involved collaboration with leading technologies to achieve optimal accuracy. By combining multiple models and continuously refining the system with user data, NutriGenius AI is designed to become increasingly precise over time.

This approach exemplifies how integrating various technological solutions can lead to innovative advancements in health and wellness. NutriGenius AI is a testament to GOQii’s commitment to leveraging cutting-edge technology to enhance user experience and promote preventive healthcare.

NutriGenius AI is more than just a convenient feature; it’s a transformative tool that simplifies food tracking and promotes healthier living. By integrating advanced technologies and focusing on user-friendly design, GOQii has set a new standard in wellness tech. This innovation not only addresses the challenges of traditional food logging but also paves the way for future developments in health technology.

GOQii NutriGenius AI is a game-changer for anyone striving to lead a healthier life. With its advanced AI-powered food recognition and seamless integration, it transforms the way we approach nutrition and calorie tracking. Whether you’re a busy professional, a parent, or someone looking to improve your diet, NutriGenius AI offers a smarter, easier way to take charge of your wellness journey.

Experience the future of health tracking—download the GOQii app today and take the first step toward a healthier you!

#BeTheForce

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