GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

About Palak Mittal

Palak Mittal works as a clinical nutritionist and has had the distinction of being a topper in Delhi University. She prompts all her clients to move towards the healthy lifestyle by simply modifying their eating behaviour. As a result, most have reduced fat and improved their medical conditions such as diabetes, Thyroid, PCOD, etc. Recently, she was awarded the Best Dietitian and Nutritionist in Meerut by Prime Time Research Media. She not only helps others to take up a healthy lifestyle but, she herself follows one. Her fitness mantra is ‘Eat to be fit, not to be fat’

June 30, 2023 By Palak Mittal 11 Comments

How To Break a Weight Loss Plateau

weight loss plateau

You have been working hard on your weight loss journey by following a healthy, low-calorie diet and improving your exercise habits. Your reward has been watching your weight go down on the weighing scale. Now, at some point, your weight stops decreasing! The weighing scale doesn’t tip in your favor anymore and you’re left frustrated! Don’t worry. You’ve just hit a weight loss plateau.

It’s pretty common and nothing to get discouraged about. It is normal for weight loss to slow down and even stall. But, by understanding what causes a weight loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

Here are some ways you can overcome a weight loss plateau to stay on track and keep going!

How Can You Overcome a Weight Loss Plateau?

When you reach a plateau, you may have lost all of the weight you can on your current diet and exercise plan. Ask yourself if you’re satisfied with your current weight or if you want to lose more. In which case, you’ll need to adjust your weight loss program.

If you’re committed to lose more weight, try these tips for getting past the plateau:

1. Drop Your Calorie Intake

To cut down fat, a calorie deficit diet is needed. Consume fewer calories than you burn per day. Maintain a food journal to track your calories. Then slowly reduce your calorie intake by 500 calories per day to boost fat loss. Fat percentage can be measured either by using callipers or with the BCA machine.

2. Rotate Your Workout Routine

Have you been addicted to the treadmill and cross training for the past 4 months? It’s time to switch! Once your muscles become familiar with the same old workout, it makes your regular routine less effective. To see a change in body fat, you have to get outside your fitness comfort zone. Introduce High Intensity Interval Training (HIIT) to burn body fat effectively. Try a total-body circuit. Instead of a basic sprint interval, you’ll work your entire body which will boost your metabolism. Also note that you need to progress slowly and deliberately when incorporating high-intensity exercise into your routine. Doing too much too fast can leave you too sore, tired or even injured.

3. Eat More Protein

Weight Loss Plateau - Eat more proteinProtein is essential to fat loss, as it maintains your muscle during a calorie deficit. It keeps you satiated, which prevents overeating and snacking on junk food. Also, it boosts your calorie burn throughout the day because takes more energy to digest as compared to carbs or fat. Eat at least one gram of protein per pound of bodyweight every day and get your protein from whole sources like nuts, eggs, lean meats, yogurts, and quality protein powders.

4. Eat More Healthy Fats

To lose more fat, eat more fat. This might seem absurd but healthy fats such as animal fats, real butter, coconut oil, nuts, and avocados actually make you leaner and more muscular—they keep you full & maintain your good testosterone levels. Eating healthy fats force you to lower your carbohydrate intake. Get at least 30 percent of your calories from good sources of fat and never consume artificial fats, which can cause health problems like heart disease.

5. Stay Hydrated

Hydration is important as your body often craves food even when you are mildly dehydrated. We are often confused whether we are thirsty or hungry because the symptoms of hunger and thirst are similar. Aim to drink 2-3L of water per day plus additional fluids lost during activity.

6. Try Intermittent Fasting

Intermittent fasting increases fat oxidation, which promotes more fat loss. Also, fasting along with exercise boosts the insulin sensitivity, helping your body send nutrients to muscle rather than fat. Fasting during a calorie-restricted diet can lead to weight loss.

7. Get Plenty of Sleep

Insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage. Hence, have at least 7-8hrs of good quality sleep.

8. Eat Your Veggies

Breaking weight loss - Eat more veggiesVegetables are loaded with important nutrients and are low in calories and carbs. The fiber in your greens aids digestion and also provide your body the essential antioxidants it needs. Including them might help you break through the weight loss plateau.

9. Don’t Rely on a Weighing Scale

The numbers flashing on your weighing scale might be misleading because it does not reflect the loss of body fat. Instead, focus on how you feel, whether your old clothes fit you or if your measurements have changed.

10. Check for Medical Conditions

If you’re still stuck on the weight loss plateau despite all your efforts, then you might need to check for a medical condition. Check your thyroid levels, hormonal imbalance, PCOD, or for Vitamin deficiencies such as Vitamin D or B12. You will first need to correct a medical issue to lose more weight.

Stress also plays a part in weight loss as it raises the level of cortisol in the body which in turn increases weight. Most important of all, don’t get demotivated and work towards your goals. The weight loss plateau is a part of the journey and with the right direction, you can overcome it!

If this article helped you, let us know your thoughts in the comments below! You can also find more articles on weight loss here. If you want to overcome a weight loss plateau and need some advice or guidance, reach out to our experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

May 3, 2023 By Palak Mittal 18 Comments

How You Can Stay Healthy During Summer!

healthy during summerIt’s the last month of summer and it’s only getting hotter by the day. During summers, many do not feel like eating due to the heat. Most love to keep hydrating. But, it is important to have a good diet (nutrition) as well as hydrate yourself. Opting for either/or is a bad idea. Here are some simple tips for staying healthy during summer that everyone can follow.

How You Can Stay Healthy During Summer 

  1. Add curd to your daily meal plan: For all those who suffer from constipation, gas and acidity during summer, this one is an absolute must-have on a daily basis.
  2. Sabja seeds: Not just a quick detox but an instant cooler and bloating reliever. Sabja seeds are different from chia seeds and can be consumed only after soaking. They can be consumed with curd, buttermilk, smoothies or in any liquid.
  3. Coconut water: Prevents dehydration, cramp & relieves migraine during PMS. It’s rich in electrolytes, can replenish your electrolyte stores in no time when you have to work too much under the scorching sun.
  4. Jeera (cumin seeds): Calm your nerves and aid your fat burning efforts in Summer. Boil 1 tsp Jeera in a glass of water. Sieve and drink it warm after 30mins of eating a meal.
  5. Jowar and Jaun (Barley) Sattu water: Brain food, cooling in nature, best for weight loss. Add Jowar and Jaun in normal wheat flour in equal proportion to aid weight loss and also to have a cooling effect on the body.
  6. Include Juices and Smoothies: Consume Lemon, Aloe Vera, Wheatgrass, Bottle Gourd, Mint and Amla juices for glowing skin during summer. Avoid packaged fruit juices, cold drinks and opt for fresh fruit juices instead. In fact, you can try fruit smoothies and Lassi (butter Milk) with Hing (asafoetida), Pudina (mint) and roasted Jeera (cumin seeds) as mid snacks rather than colas and tinned fruit juices. Avoid having fruit shakes (mixing fruits with milk) to prevent antioxidants loss.
  7. Start your day with seasonal fruits in summers like Litchi, Grapes, Jamun, Melons and Mangoes (acts as a cleanser, soak mangoes in water 20 mins before consumption for cooling effect). Having fruits first thing in the morning also gives instant energy and makes you feel fresh, rather than a cup of tea.
  8. Hydrate with normal water or infused drinks: Lemon water with rock salt is the best detox drink which alkalizes your body and can help combat acidity.
  9. Exercise for 30 mins 5 times in a week for good blood circulation and to avoid a migraine and headache during summer.

If this article helped you, let us know your thoughts in the comments below. You can find more tips to stay healthy during summer here. You can also get these tips directly from a GOQii Coach by subscribing for personalised health coaching here.

#BeTheForce

April 28, 2023 By Palak Mittal 6 Comments

Does Apple Cider Vinegar Really Promote Weight Loss?

Apple Cider Vinegar

Apple Cider Vinegar (ACV) has gained a lot of popularity for its weight loss properties but the real question is, does it really help one lose weight? Before we delve deeper into that, let’s understand what ACV is.

What is Apple Cider Vinegar?

ACV is acidic in nature due to its main component of acetic acid. It is prepared by the fermentation of crushed apples. It is the acetic acid which has numerous health benefits. Some of these include:

  1. Helps controlling blood sugar levels: Acetic acid present in Apple Cider Vinegar can improve the ability of the liver to utilize sugar more efficiently from the blood.
  2. Decreases insulin levels: If the ratio of insulin and glucagon reduces, it helps in increasing the fat burning process. This is done by acetic acid.
  3. Helps in boosting metabolism: which increases the fat burning process.
  4. It reduces fat storage and suppresses appetite resulting in low intake of food.
  5. Controls blood pressure naturally
  6. Helps in reducing bad cholesterol and increases good cholesterol (HDL).
  7. Alleviates the symptoms of PCOS.

What Does Research Say? 

One of the researches done on humans (Japanese) states that Apple Cider Vinegar can really help in reducing weight and body fat.

Researchers gave 1 Tbsp (15ml) of ACV, 2Tbsp (30ml) of a placebo drink daily to 144 obese Japanese adults for 12 weeks, along with their usual diet and exercise routine. After 12 weeks, it was found that those who consumed 15ml of ACV per day reduced 1.2kgs, 0.7% of body fat, 0.5” of the waist and 26% Triglycerides. Those who consumed 30ml of ACV per day reduced 1.7kgs of weight, 0.9% body fat, 0.75” waist and 26% Triglycerides (same as 15ml).

On the other hand, those who were fed the placebo increased 0.4kgs and slight increment in waist circumference too.

So, the bottom line is that 1-2 tbsp of apple cider vinegar per day can lead to weight loss and the reduction in body fat percentage, belly fat, and blood triglycerides.

How Do You Add ACV to Your Routine?

Mix 15-30ml of ACV in a full glass of water. However, it is always advised to break the doses 2-3 times a day preferably, at least 15 mins before a meal. If you can’t drink it due to its pungent taste and smell, then it can be used:

  • As a salad dressing with olive oil
  • For pickling of vegetables

Please Note: Do not consume ACV directly. Always dilute before consuming to avoid burning of the throat and stomach lining due to the strong acid. Also, excessive usage of apple cider vinegar may be harmful due to the acid content. Always consume within the safe limits or else it may lead to the erosion of teeth enamel and loss of potassium.

Before you begin using Apple Cider Vinegar, do consult your doctor, nutritionist or dietitian. Want to try ACV? Get it from the GOQii Health Store here. 

If this article helped you, let us know in the comments below! Get this kind of information and more directly from an expert by subscribing for GOQii’s Personalised Health Coaching here. 

#BeTheForce 

April 22, 2023 By Palak Mittal 1 Comment

Refreshing Low Calorie & Nutritious Summer Drinks

Summer drinks recipe

There is nothing in the world that spells summer better than an afternoon spent lounging by the pool with an icy cold beverage in hand! Like me, how many of you have been craving something chilled throughout the day? While the idea of consuming a refreshing summer drink is plagued with thoughts of weight gain and the fact that most of these drinks are loaded with sugar, we thought of a few drinks that are low on calories and high on health. Try these refreshing summer drinks to beat the heat!

1. Coconut Water

Coconut Water is a beautifying beverage worth sipping all year long! It’s slightly sweet taste is particularly refreshing during summer. In addition to guzzling coconut water post-hot yoga flow or mixing it in to your A.M. smoothies, there are many other ways to enjoy it. Think on a popsicle stick, in a pudding and what not. Try adding some crushed mint leaves and lime juice to usual coconut water to make it more interesting.

2. Peppermint Tea

peppermint tea recipe

Peppermint Tea is a delicious and relaxing beverage that has numerous health benefits. Whether you are preparing it from a tea bag or using fresh leaves, peppermint tea can be made in a matter of minutes. Introducing a batch of iced peppermint tea to a summer party is an invigorating experience! All you’ll need is:

  • 3-5 mint tea bags (or 30 fresh peppermint leaves)
  • 4 cups (32 ounces) water
  • Lemon or honey to taste (optional)

3. Watermelon Lime Juice Cooler

watermelon lime cooler recipe

This super refreshing Watermelon Lime Cooler is a great way to beat the heat on hot summer days. Best of all, it takes a few minutes to prepare.

What you need is:

  • 2 cups chilled Watermelon chunks
  • 1 tbsp Lime Juice
  • Ice Cubes
  • Few Basil or Mint Leaves
  • 2 cups Seltzer or Club Soda (240ml)

Blend Watermelon chunks and Lime juice in a blender. Serve chilled.

4. Cucumber Mint Squash

cucumber mint squash recipe

Another tangy yet delicious drink loaded with detox properties. It is a perfect blend for a hot afternoon!

What you need is:

  • Mint leaves – 1 cup
  • Cucumber – 1/2 cup
  • Lemon juice – 1 1/2 tbsp
  • Water – 2 cup
  • Honey – 1 tbsp to taste
  • Salt – 1/2 tsp (to taste)

Blend everything in a blender. Add lemon juice after blending and mix it well. Filter the juice through a sieve and check the seasoning. Add if required. Serve chilled with ice cubes.

5. Strawberry Lemonade

strawberry lemonade recipe

There’s nothing that beats homemade lemonade, except adding strawberries to the mix!

What you need is:

  • 2 cups fresh strawberries
  • 3/4 cup freshly squeezed lemon juice, about 5 lemons
  • Chilled Water
  • 1 extra lemon, thinly sliced

Add strawberries and lemon juice to a blender and pulse until strawberries are liquid. Pour juice into a 1/2 gallon pitcher, add slices of lemon, and fill with chilled water. Don’t over fill pitcher with water, add just enough to make 1/2 gallon.

Try these delicious recipes out and let us know which ones were your favorites.

Were these recipes helpful? Want more? Get them here. You can also get these recipes directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

  • 1
  • 2
  • 3
  • …
  • 6
  • Next Page »

Search

Recent Posts

  • Add Magic To Your Life With This Simple Technique
  • Importance of good food for the human body to be healthy
  • Understanding Health and Fitness
  • Natural Mouth Fresheners
  • Healthy Substitutes for Butter

Stay Updated

Archives

  • September 2023 (27)
  • August 2023 (31)
  • July 2023 (31)
  • June 2023 (30)
  • May 2023 (31)
  • April 2023 (30)
  • March 2023 (31)
  • February 2023 (29)
  • January 2023 (31)
  • December 2022 (30)
  • November 2022 (29)
  • October 2022 (31)
  • September 2022 (26)
  • August 2022 (20)
  • July 2022 (23)
  • June 2022 (20)
  • May 2022 (17)
  • April 2022 (16)
  • March 2022 (12)
  • February 2022 (18)
  • January 2022 (18)
  • December 2021 (14)
  • November 2021 (6)
  • October 2021 (10)
  • September 2021 (7)
  • August 2021 (13)
  • July 2021 (13)
  • June 2021 (16)
  • May 2021 (16)
  • April 2021 (14)
  • March 2021 (13)
  • February 2021 (8)
  • January 2021 (7)
  • December 2020 (8)
  • November 2020 (4)
  • October 2020 (12)
  • September 2020 (8)
  • August 2020 (5)
  • July 2020 (2)
  • June 2020 (5)
  • May 2020 (12)
  • April 2020 (13)
  • March 2020 (12)
  • February 2020 (5)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (9)
  • October 2019 (8)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (10)
  • June 2019 (13)
  • May 2019 (7)
  • April 2019 (11)
  • March 2019 (11)
  • February 2019 (12)
  • January 2019 (16)
  • December 2018 (12)
  • November 2018 (7)
  • October 2018 (10)
  • September 2018 (11)
  • August 2018 (21)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (14)
  • April 2018 (22)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (24)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Ram Sharma - GOQii Diabetes Care

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an … [Read More...]

Bharat Rao

Consistency, Discipline & Dedication – Bharat Rao Shares 3 Secrets For Healthy Living!

Living a healthy life is all about maintaining balance. This includes exercise, nutrition, sleep and maintaining good mental & emotional health as well. If you’ve been hitting the gym or doing your daily walks or even eating the food you are supposed to without achieving results, there might be something that is amiss. That’s where […]

Nitya Kishore Upadhyay

How Nitya Kishore Upadhyay Lost 12kg In 6 Months With GOQii

Are morning walks by themselves a miracle cure for health issues? Can they help manage and lower cholesterol levels or help you lose weight? Managing lifestyle diseases requires a combination of lifestyle changes, and there’s no room for guesswork. This is what our player, Nitya Kishore Upadhyay, figured out when he joined GOQii. Let’s take […]

Ahmad Najib

How Ahmad Najib Controlled His Diabetes & Lost Weight With GOQii

It’s a well-established fact that unhealthy eating, lack of physical activity and an overall unhealthy lifestyle can lead to many health issues. To begin with, it is the biggest cause of being overweight, which comes with other issues such as high cholesterol, high blood pressure and even diabetes. While well known, people tend to overlook […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii