GOQii

Blog

By 2 Comments

Tips To Eat Smart During Diwali & Avoid Weight Gain

Eat Healthy During DiwaliWith the long Diwali holidays ahead of us, there are sure to be outings, guests visit and dinner parties among other celebrations. More often than not, we end up indulging in sweets and other sinful foods and then feel guilty, which in turn makes us look for easy and quick ways to shed off those extra kilos. But, the unfortunate part is that we end up resorting to all the wrong ways of shedding that extra weight which again has a YO-YO effect. But don’t worry! We got a few health tips that will help you eat smart during Diwali!

Tips To Eat Smart During Diwali 

  • If you plan to go out, don’t go on an empty stomach. Eat a small snack before you head out. Choose snacks like boiled corn, mix veggie salad, a fruit bowl, sprouts, veggie soup, yogurt with crushed nuts, whole wheat bread sandwich, etc. This will keep you full and prevent binging/overeating when you are out.
  • If one meal goes for a toss, make sure the rest of the meals are absolutely on track. For instance, if you have a dinner party, make sure your meals through the day such as breakfast, lunch and mid meals are balanced and healthier.
  • Sip water frequently throughout the day. It will keep you hydrated and will also satiate false hunger.
  • Pick healthier desserts. Choose dry fruits, fruits, kheer, phirni, shrikhand (you can make it using hung curd), dark chocolates, til or peanut chikkis, dink laddoos (gum arabic), etc. over any other sugar-loaded sweets. Sweets made out of jaggery or organic honey are good to go. Remember, we need to take care of the portions too.
  • Choose baked food items over deep fried ones.
  • Compensate: It’s true that saying “NO” when you are offered sweets by your loved ones, especially during this festive season, is going to be difficult. Don’t worry! Pick one, eat it mindfully and enjoy the eating experience. Now you know what to do next. Compensate for your extra caloric intake in your following meals. More fibre (salads, veggies), good amount of proteins and lesser carbs.
  • Go easy on the alcohol. It’s a major dehydrator and contains empty calories. Choose red wine over any other hard drinks. Sangria would be the best option here (cut fruits in red wine).
  • Be a health-conscious host. Serve snacks like dhokla, masala peanuts, unsalted nuts and dry fruits, sprout-chaat, fruit salad, idlis, baked chaklis, etc. Avoid serving soft drinks or artificial juices. Lemon water, jal jeera, flavoured milk, spiced buttermilk, fresh fruit juices, etc. would be some better options here.
  • Firecrackers are going to pollute the air. The pollutants (free radicals) have an easy access to our body as we breathe. Neutralize the free radicals by consuming adequate antioxidants through colourful fruits, berries and vegetables.
  • Last but not the least, don’t forget to work out! Workouts would kick your body’s metabolism in high gear, helping you burn calories faster. It’s best to get your workout done before going out for a party. The spiked metabolism would help you burn better when you eat at a party.

We hope you have a great Diwali and these tips help you celebrate a happier, healthier and guilt-free one! If these tips help, do let us know in the comments below.

For more on healthy living, check out Healthy Reads or get some more tips directly from a GOQii Coach 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.

By Leave a Comment

From “Laddu Nawin” to Fit and Fierce: How a 25-Year-Old Insurance Advisor Shed 20 Kilos and Gained His Life Back

When 25-year-old Nawin Yadav from Hyderabad walked into his office every morning, he carried more than just his files and policy papers. He had the weight of fatigue, sluggish energy, and an ever-growing belly that was becoming the butt of jokes.

“People had even started calling me Laddu Nawin,” he says with a laugh, but the sting behind the nickname was real. “I was too fat, my energy was low, and I couldn’t even play a sport for more than two hours. That’s when I realised I had to change something.”

The Breaking Point

As an insurance advisor, Nawin spent long hours sitting at his desk. His meals were mostly idlis, rice, chutney, and endless cups of chai. No thought was given to calories, protein, or regular activity. Slowly, his weight crept up to 82 kilos, his belly expanded to 38 inches, and his energy levels hit rock bottom.

“I knew I wasn’t sick, but my body wasn’t healthy either. I didn’t go to a doctor. I knew the solution was in my lifestyle.”

Last October, Navin was gifted a GOQii Smart Watch. For the first two months, though, it stayed tucked away in his cupboard rather than on his wrist. It wasn’t until January 2025 that he finally unboxed it, activated it with the code, and decided to give it a try. By February, he was paired with a personal coach who began guiding him step by step on his health journey, and that’s when everything started to change.

Enter the Coaches

With Coach Priti Shah guiding him and Expert Coach Arooshi Garg stepping in with advice, Nawin found himself looking at food and fitness in a whole new light.

“What I liked the most was that everything they suggested was regular food from my kitchen,” he explains. “Nothing exotic, nothing fancy. Just learning how to balance macros, include activity, and rest well. They even taught me how to adjust every meal so I wouldn’t feel deprived.”

His coach started him off with simple, achievable changes: a 30-minute daily walk, mindful portion sizes, and tweaks to reduce bloating and improve digestion. Slowly, his sleep improved, his energy picked up, and his waistline began to shrink.

The Transformation

Fast forward a few months- 6 to be precise, and the difference is staggering.

“I’ve dropped 20 kilos. From 82, I’m now around 60–61. My belly went from 38 inches to 30.5. But more than the numbers, it’s the energy and confidence that matter,” says Nawin, his voice lighting up.

His transformation wasn’t just about weight loss. It was about discovering what his body was capable of. He proudly recalls winning a Burnout Challenge at his gym:

  • Plank for 3 minutes 15 seconds
  • Wall sit for 5 minutes and 45 seconds
  • Battle rope for 1 minute 38 seconds
  • 50–70 push-ups, back-to-back

“I never thought I could do this before. Now my body feels solid, my face has changed, and I feel like a completely different person.”

In the beginning, even his gym trainer wasn’t convinced he could turn things around quickly. The trainer told him it would take a year to shed all the extra weight and insisted he cut rice out of his meals. “Being a South Indian, I found that difficult,” Nawin recalls. “Then Coach Priti explained that I didn’t need to cut rice completely. Portion control was the key.”

Family and Friends React

The reactions from his circle have been priceless. “People look at me and say, ‘Is this Nawin or his younger brother?’” he laughs. “They can’t believe the muscular body I’ve built.”

Looking Ahead

Nawin’s current goal is to stay steady at 60 kilos. “I could probably go down to 58kgs, so my abs are more clearly visible,” he chuckles. For him, GOQii wasn’t just about losing weight; it was about discovering a way of living he could sustain for life. “Now I know how to take care of myself. It’s not about dieting, it’s about balance. And that’s what my coaches gave me.”

His journey proves that transformation doesn’t require exotic superfoods or punishing diets. With the right guidance, steady discipline, and consistent effort, even someone once nicknamed Laddu can become an inspiration to others.

As Nawin puts it, “If I can do it, anyone can. You just need to take that first step.”

#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.

By Leave a Comment

Taming the To-Do List: A Smarter Way to Prioritise for ADHD Brains

There’s nothing quite as intimidating as a long, chaotic to-do list. It starts with good intentions; jotting everything down so nothing gets missed. But for ADHD brains, that list can quickly morph into a looming monster. One glance, and suddenly you’re frozen, unsure where to even begin.

The truth is, it’s not that you don’t want to get things done. It’s when everything feels equally urgent and important, your brain can struggle to filter what matters now from what can wait. And that’s where the Top 3 Rule comes in.

The Problem With The “Everything List”

Dumping all your tasks into one mega list might feel organised at first. But when the list starts to resemble a scroll from an ancient library, it triggers overwhelm. ADHD brains are particularly prone to task paralysis when faced with too many options or vague priorities. You might jump from one thing to the next, or do none of it at all.

What you need isn’t more time or motivation. You need clarity. A way to shrink the noise and shine a light on what’s truly important today.

Enter the Top 3 Rule

At the start of your day, or even better, the night before, take a look at your full to-do list. Now, instead of trying to tackle it all, choose just three tasks.

Not random ones. The three most important things you need to get done. That’s your focus for the day.

That’s it. Just three. Not ten. Not twelve with sub-bullets. Three.

This simple shift does a few powerful things:

  • Reduces decision fatigue. You’re not wasting energy figuring out what to do next. You’ve already decided.
  • Builds momentum. You’re far more likely to complete three focused tasks than bounce around twenty.
  • Creates wins. Even finishing one or two of your top three gives you a tangible sense of progress, instead of ending the day feeling defeated.

And if you’re on a roll after finishing your Top 3? Great. Move on to the next three. But if not, guess what? You’ve already done the heavy lifting.

The key to productivity isn’t doing more. It’s doing what matters most, without the mental clutter. So next time your list is spiralling, don’t shut down. Zoom in.

Pick your Top 3. Own your day.
Small wins stack up. And that’s how you get things done, one focused step at a time.

#BeTheForce

Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a doctor for personalised guidance and recommendations related to ADHD.

By Leave a Comment

Breaking Myths, Building Confidence: GLP-1 Myths Busted

Conversations around GLP-1 medications often carry a mix of excitement and doubt. For some, they feel like a breakthrough. For others, they spark suspicion. We’ve heard it all. It’s just a shortcut, you’ll be hooked forever, the side effects will ruin you. The problem is, when myths spread faster than facts, people are left either scared to try or ashamed if they do. And that’s unfair.

Here’s the thing: GLP-1 isn’t about cutting corners. It’s about giving your body a chance to reset and you a chance to succeed. So let’s tackle the most common fears head-on.

Myth 1: GLP-1 is a “shortcut” for weight loss

It isn’t. A shortcut means skipping the path altogether. GLP-1 is more like a walking stick on a steep climb. It supports you, steadies you, and makes the journey possible, but you’re still doing the climbing. The food choices, the movement, the discipline… those remain yours.

Myth 2: Once you start, you’re stuck for life

Not true. Some people may continue long-term under medical advice, but many don’t need to. The point is not dependency, it’s opportunity. GLP-1 can create space for healthier habits to take root. And those habits don’t vanish if the medication is reduced or stopped.

Myth 3: The side effects are unbearable

Side effects do happen, especially in the early weeks such as nausea, constipation, sometimes diarrhoea. But most of these are temporary and self limiting.They are manageable with small changes like portion control, hydration, and pacing meals. Staying in touch with your doctor makes all the difference.

Myth 4: It’s unsafe or “unnatural”

GLP-1s are designed to mimic a hormone your body already produces. They’ve been researched for years and first used in diabetes care before being approved for weight management. Like all medicines, they come with side effects, but those side effects are manageable if they are understood and monitored by the doctor.

Building Confidence in the Process

GLP-1 is not a trick, a trap, or a magic wand. It’s a scientifically tested tool. What you build with that tool depends on how you use it, how open you are with your doctor, and how willing you are to make lasting changes alongside it.

When we strip away the myths, what’s left is clarity: GLP-1 isn’t about cheating your way to health. It’s about giving yourself an ally in the process. Confidence comes from understanding the science, knowing the risks, and trusting your ability to take charge of the journey.

So let go of the doubts that don’t serve you. Ask the questions that matter. Use the tools available to you. And remember, this is not just about medication, it’s about building a healthier, more confident version of you.

#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.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]