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Why Do We Gain Weight During Winter?

gain weight during winterHave you noticed that you tend to gain weight during winter? While there are many factors at play here, is it true for everybody? If you’re one of those who gain weight during winter, it is best to know why it happens and take necessary measures to prevent it!

Let’s Analyse Why We Gain Weight During Winter

  1. Less Water Intake: As we aren’t thirsty and neither do we sweat as much as we do during summer, we tend to drink very little water which makes us lethargic and fatigued. The usual signs like dry and flaky skin is an indicator that one is not having enough water. We use moisturisers instead and not increase water intake which gives more room for frequent infection and dehydration leading to headache and dry cough
  2. Not Exercising Enough: With the pleasant winter chills, it is a little difficult to get off the couch or bed. This leads to fewer calories being burned and as a result, weight gain!
  3. Increased Production of Melatonin: Less sunlight and shorter days affect our hormones and some people tend to produce more of the hormone melatonin which controls our sleep-wake cycle. This increased production of melatonin induces sleep when it is not the time to sleep, making one lazy, lacking motivation and energy. It also increases appetite and leads to eating more.
  4. Increase in Metabolism: While this sounds great, it doesn’t really support your weight loss goals during winter. The sudden increase in metabolism will burn more calories to keep you warm but it will also make you hungrier.
  5. Staying Indoors: makes us lazy and bored. When bored, we begin binge-watching followed by binge-eating comfort or fried food which is high in sugar and salt. It doesn’t take a genius to figure that this contributes to weight gain as well.  

How Do We Prevent Gaining Weight This Season?

There is an effective way to break the vicious cycle of more sleep, less healthy food and little to no exercise! Here’s how you can avoid gaining weight during winter.

  1. Choose Foods Wisely: Choose healthy, home-cooked meals such as soups. Opt for green tea. You can even add natural spices to your meals which are warm and benefit your health. Choose foods which can be paired with others or can be eaten any time of the day. Swap options like sauces available in markets to homemade hummus or dips.
  2. Pick a Hobby: Concentrate on other things like hobbies, sports, painting or reading books. You can even clean your house if you’ve been postponing it. Do something that engages you instead of finding comfort in food.
  3. Time Your Sleep: Maintain sleep timings which will set your circadian rhythm and help you stay active through the day or take power naps in the afternoon instead of sleeping for long hours
  4. Exercise: Plan indoor activities and exercises like yoga, skipping, stair activities which will help you be active more regularly. In fact, you can tune in to GOQii Play and browse some indoor workouts by fitness experts or yoga and meditation by yoga specialists. You can even opt for making group plans which have less chances of failure. If you can’t find a group, join our LIVE, interactive, GOQii PRO sessions conducted by experts within the GOQii App. 

That’s all! Mind what you eat, sleep on time and exercise regularly to not gain weight during winter. We hope you found this article useful! Please leave your thoughts in the comments below.

For more on weight loss, fitness and being healthy, check out Healthy Reads or ask 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.

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5 Interesting Ways To Include Citrus Fruits In Your Diet

citrus fruitsThe moment one imagines citrus fruits, the image of yellow-orange coloured tangy fruits comes to mind, which can instantly add taste to a dish. Citrus fruits mainly include lemon, sweet lime, orange, grapefruit and tangerine.

They are packed with nutrients like Vitamin C, antioxidants, flavonoids, potassium and citric acid which have many health benefits like maintaining electrolyte balance, regulating acid-alkaline balance in the body, preventing heart disease, managing acidity, improving digestion, preventing constipation, and building good immunity. 

While lemon is widely used in beauty products for its immense benefits on hair and skin, including it in your diet adds to its taste and nutrients. Citrus fruits can be included in your diet easily to make your meals more appetizing and tasty. All this while also giving you the much required health benefits. 

How To Add Citrus Fruits To Your Diet 

  1. Breakfast
    Include vegetable and citrus fruit smoothies like tomato and orange juice or celery, sweet lime and spinach juice or whole fruits to your breakfast. It is an easy and quick way to add nutrients to your meal especially if you’re running late for work. You can replace your morning coffee with orange juice or add lemon juice to your green tea instead of drinking milk tea with breakfast. 
  2. Sprinkle Lemon Juice
    Sprinkle lemon juice on your sprouts or peanut salad or include lemon slices as a salad. You can have this as your mid-morning or evening snack. This may help you reduce stress eating and also aid weight loss as well as manage acidity as these snacks are low on fat and loaded with a good amount of micronutrients.     
  3. Make a Dessert
    Make a dessert using citrus fruits or citrus fruit juices. You can also add lemon zest to your cakes and puddings or add orange juice to your nutrition bars instead of sugar. This will enhance the taste and up the nutrient content, making your dish more flavorful.     
  4. Pickling
    Pickling citrus foods is the oldest and most widely known method of preserving them. It can be stored for the whole year and can be had during seasons when we do not get foods rich in Vitamin C. These fruits can also be used in making jams which can be stored for quite some time.     
  5. Detox Water
    Add lemon, orange or grapefruit slices to your water. This helps clean your system by removing toxins from your body. It also improves energy levels, keeps the skin clear and healthy, improves sleep quality and also your mood with its potassium levels! It also supports weight loss.  

We hope this article helps you. Is there an interesting way you add citrus fruits to your diet? Let us know in the comments below. For more interesting tips on diet and nutrition, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s 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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11 Fat Burning Foods You Should Try For Weight Loss!

fat burning foodsYou’ve been exercising, eating in measured quantities, counting your calorie intake, controlling cravings, and drinking plenty of water. Yet, even after 5–6 weeks of doing everything right, the scale refuses to budge. You start to wonder—could it be your food choices? Quite possibly. But don’t worry—try these fat-burning foods which may boost your metabolism and support your weight loss journey.

Fat Burning Foods For Weight Loss

  1. Eggs:
    Often called a nutritional powerhouse, eggs top the list as a complete food. High in protein and healthy fats, they keep you fuller for longer. People who include eggs in their breakfast tend to experience fewer cravings throughout the day, along with improved waist circumference and body fat reduction.
  2. Green Tea:
    A potent antioxidant, green tea triggers fat cells to release stored fat for energy. It may also reduce body fat and lower cholesterol. Its flavonoids and phytochemicals are known to boost metabolism and aid recovery after intense workouts.
  3. Nuts & Seeds:
    Almonds, walnuts, flaxseeds, and pumpkin seeds are rich in micronutrients like magnesium, selenium, and zinc. These healthy fats curb hunger and may help reduce belly fat. Flaxseeds are particularly high in fibre and mucilage, creating a sense of satiety when soaked in water.
  4. Fatty Fish:
    Fish like salmon, herring, sardines, and mackerel are rich in omega-3 fatty acids, which help reduce inflammation. Their high-quality protein supports lean muscle mass, increases metabolism, and enhances fat burning—even at rest.
  5. Avocados:
    Packed with monounsaturated fats and minerals like potassium and magnesium, avocados reduce bloating, aid nutrient absorption, and support digestion. Their healthy fats and fibre also help you feel full for longer.     
  6. Leafy Greens:
    Kale, spinach, and collard greens are loaded with magnesium and iron, which reduce stress and aid oxygen flow. Stress is often linked with weight gain, so leafy greens can indirectly support weight loss while being easy to incorporate into your meals.
  7. Probiotics like Yoghurt:
    Probiotics improve gut health, reduce bloating, enhance immunity, and promote better nutrient absorption. A balanced gut may lead to a faster metabolism. Natural yoghurt (unsweetened) is a widely available probiotic option in the UK.     
  8. Spices (Pepper & Cinnamon):
    Pepper contains capsaicin, which burns belly fat and boosts energy conversion. Cinnamon helps cells absorb glucose more efficiently. Both may help reduce water retention and salt cravings while supporting fat metabolism.
  9. Apple Cider Vinegar (ACV):
    Taking ACV before meals may slow carb digestion and reduce blood sugar spikes—one of the causes of fat storage. It also supports digestion and helps you feel full sooner.
  10. Legumes:
    Beans, peas, chickpeas, and lentils offer protein, fibre, and complex carbs. They support muscle formation and slow the release of sugars into the bloodstream, promoting sustained energy and fat loss.
  11. Healthy Oils (Coconut & Olive Oil):
    Coconut oil contains MCTs that suppress hunger and aid fat burning, while olive oil improves insulin sensitivity and helps regulate blood sugar levels. Both can support metabolism and satiety when used in moderation.

Add these foods to your weight loss plan mindfully. Always consult your GP, dietitian, or nutritionist—especially if you have any allergies or pre-existing health conditions.

Want more tips on sustainable weight loss? Explore our articles here or subscribe to GOQii’s 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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6 Tips and Tricks to Help You Stay Motivated

stay motivatedMotivation is a tricky thing. One moment it’s with you, and the next, it vanishes. The enthusiasm you began with slowly fades, and before you know it, your drive to work towards your goal has dwindled. We’ve all been there.

Whether it’s your health, work, or personal goals—staying motivated isn’t just about initial excitement. It’s about creating the conditions for consistency and success. Motivation—be it driven by a desire for better health, more energy, or a sense of achievement—needs a bit more than just enthusiasm.

Factors Which Help One Stay Motivated

While discipline is a key factor, there are many other tips and tricks that can help you stay on track with your goals. Let’s look at them in detail.

1. Set Defined and Realistic Goals
Setting goals that are too ambitious or misaligned with your lifestyle can set you up for failure. Instead, focus on goals that are meaningful to you—not ones based on someone else’s expectations.

Start small and achievable. For example:

  • “I’ll walk for 30 minutes, three days a week”
  • “I’ll begin with 5,000 steps a day”

Jumping to 10,000 steps a day may be overwhelming, while aiming for 1,000 won’t offer much benefit. Keep it challenging, but doable.

2. Break Goals into Smaller Tasks
The mind is often the first barrier. You might find yourself saying, “I just don’t have time.” But big goals are simply small tasks stacked together.

If 30 minutes of exercise seems like too much, break it down:

  • Three 10-minute movement sessions spread through the day
  • A mix of morning walking and stair exercises at work

Little changes go a long way.

3. Make It Fun and Avoid Distractions
Switch up your walking routes. Try new exercises. Add variety to keep things engaging.

And most importantly—avoid comparison. What works for someone else might not work for your body. Stick to the plan tailored for you—especially if you’re working with a health coach.

Involve family, especially kids. Their energy is contagious! You could also go live on social media—it adds positive pressure and builds accountability.

4. Reward Yourself
Celebrate your wins—big or small. Rewards don’t need to be extravagant. A kind message to yourself, a new skipping rope, or even a quiet moment of reflection can be powerful motivators.

Plan these rewards ahead of time—they’ll give you something to look forward to, and they’ll make the journey more enjoyable.

5. Visualise Your Success
Take a moment to picture where you want to be in six months. What does your healthier, stronger self look like?

  • Set that image as your phone wallpaper
  • Stick up a photo of your past self when you felt your best
  • Surround yourself with quotes, music, or visuals that uplift and remind you why you started

Mental imagery is a powerful tool.

6. Know Your Shortcomings—and Challenge Them
Identify your personal roadblocks. Is it snacking? Weekends? Lack of planning?

Then, plan around them:

  • Keep healthy snacks at home
  • Prep your meals in advance to avoid ordering out
  • Choose social settings with healthy options
  • Embrace the sweet pain of new workouts—your body is getting stronger!

New routines take time, and muscle soreness is normal. The trick is to keep going, not give up.

Motivation is easier to build when you mix in a bit of fun and laughter. Whether you’re working out alone or with company, the key is to enjoy the process. Consistency is important, but without joy, the journey can feel like a chore.

So smile more, celebrate your effort—not just the results—and take pride in every step forward.

Even the smallest progress is still progress. Keep showing up. Keep moving. Keep going.

#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.

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 […]