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Reasons Why You Are Not Losing Weight!

losing weightHas your scale been stuck at the same number? No matter how hard you try, it doesn’t budge? Staying motivated becomes difficult when you’re eating healthy, exercising regularly, and still not seeing results. There may be several hidden factors working against your weight loss journey. Let’s explore them.

Factors That Prevent You From Losing Weight 

  1. You Are Not Eating Enough: Your body needs fuel to function—just like a car. You cannot expect it to work efficiently or burn fat if you’re running on empty. Under-eating, just like overeating, can disrupt metabolism and stall weight loss. Stick to a realistic calorie budget that supports your activity level and health.
  2. Compromised Gut Health: Nutrition isn’t just about what you eat – it’s also about what your body absorbs. A healthy gut is essential for digestion, nutrient uptake, and overall metabolic efficiency. Poor gut health can block your progress despite eating the right foods.
  3. Less Supply Of Fat To The Body: Fats are essential – not enemies. They aid in vitamin absorption and support brain, heart, and cell health. Choose plant-based sources like avocados, olives, almonds, walnuts, and flaxseeds, which provide healthy fatty acids your body needs.
  4. You Are Stressed: Chronic stress increases cortisol, which raises blood sugar and leads to insulin spikes. More insulin means more fat storage. Managing stress through mindfulness, physical activity, or breathing exercises can positively impact weight loss.
  5. You Aren’t Sleeping Enough: Sleep is when the body repairs, detoxifies, and balances hormones. Without adequate rest, the body prioritises fighting inflammation over fat loss. Aim for 7–9 hours of quality sleep per night to support metabolism and recovery.
  6. You Are Overtraining: More isn’t always better. Exercising rigorously for over an hour daily without rest can lead to inflammation and stress, slowing down weight loss. A balanced routine of 45–60 minutes, six days a week with one rest day is optimal.
  7. Vitamin D3 and B12 Deficiencies: Low levels of these vitamins are common, especially during winter. Vitamin D helps reduce fat accumulation, while B12 supports energy and metabolism. Consider checking your levels and supplementing appropriately.
  8. Underactive Thyroid: An underactive thyroid slows down metabolism, making weight loss more difficult. If you’re struggling despite lifestyle changes, a thyroid test may reveal underlying issues.
  9. Food Sensitivities: Many individuals experience sensitivity to dairy or gluten, leading to inflammation that can block weight loss. If you often feel bloated, fatigued, or inflamed after meals, consider speaking to a nutritionist about elimination diets or testing.
  10. Unbalanced Meals: Fad diets may offer short-term weight loss, but cutting out entire food groups can damage your metabolism. A balanced plate with complex carbohydrates, protein, healthy fats, and fibre is key for long-term results and better energy levels.
  11. Unrealistic Expectations:It’s common to want quick results—but healthy, sustainable weight loss takes time. Setting unrealistic deadlines increases stress and often leads to disappointment. If it took months or years to gain the weight, it will take time and consistency to lose it too.

We hope this article helps you uncover the real reasons behind your weight loss plateau.

To read more articles 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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Top 10 Foods Which Will Help You Gain Muscles Naturally

too much sugarIf you are looking to build muscles, overtraining is not the way to go! Instead, try foods which will help you gain muscles naturally as well as help you shed excess fat. In order to maximize your results from a workout, you must focus on your diet as both nutrition and physical activities are critical if you want to gain muscles.

Why Do You Need Muscles? 

Muscles are not only important for being in shape but it has other functions and benefits too. For instance: 

  • Muscles increase metabolic rate
  • They make everyday chores easier
  • Muscles reduce the risk of many chronic diseases
  • Muscle gain builds and strengthens your bones and tendons, which can help prevent broken bones, tendon sprain and tears

Top 10 Foods Which Will Help You Gain Muscles Naturally 

These foods will make your fitness journey more adaptable and diverse in terms of choices:

  1. Eggs: High Protein foods are very important for gaining muscles and eggs are grade one quality protein with essential vitamins.
  2. Chicken Breast: The lean protein in chicken is an excellent source of amino acids. Each 3-ounce (85 gram) contains about 26 grams of high quality protein. They are also packed with Vitamin B, which may be particularly important, if you are active.
  3. Salmon and Tuna: are great choices for muscle building and overall health. They provide large amounts of Omega- 3 fatty acids, which support muscle gain.
  4. Soyabean: Numerous studies have demonstrated the effectiveness of Soyabean for promoting fat loss while preserving muscle mass and supporting body mass gain. It is a complete source of protein for vegetarians and a particularly good source of Vitamin K, Iron and Phosphorus. Make sure you buy non-GMO Soyabeans as they are dense in nutrients, have not encountered pesticides and do not contain antibiotics.  
  5. Lentils and Beans: are the secret weapons you need when you want to gain muscles naturally. They are rich in protein and low in fat. They are affordable, widely available and are loaded with Fiber, Vitamin B, Magnesium and Iron – all of which are perfect for muscle gain. Black Lentils, Green Lentils, Split Peas, Navy Beans, Chickpeas, Black Beans, Kidney Beans are some high protein varieties of lentils and beans. You can try soaking and sprouting your lentils and beans as it neutralizes phytic acid and facilitates the bioavailability of nutrients like VitaminB, Vitamin C and the Fiber along with enhancing it’s flavour.
  6. Bengal Gram Flour (Sattu): is the flour of roasted Bengal Gram Dal. It is very rich in protein, dietary fiber and minerals like Calcium, Iron and Manganese. It can be an excellent replacement for market protein powders to fulfil the requirement of protein after an intense workout session. You can mix it in a glass of water, buttermilk, milk and can even blend it with your smoothies.
  7. Nuts: are high in protein and essential fats. They make the perfect snack option for muscle gain. Try a fistful mix trail of Almonds, Walnuts, Cashews, Pistachios and Peanuts for building and maintaining muscles.
  8. Quinoa: Not only is it rich in Protein and Fiber, it is also high in Magnesium and Iron – which helps promote protein synthesis. It contains all nine amino acids essential for building muscle and it is gluten-free as well. It’s the perfect food to rely on during your muscle building program.
  9. Healthy Fats: In general, fats make up 20-35% of our total calories for overall health and muscle gain. We need to focus on healthy sources of fats, including Canola oil, Cold Pressed Extra Virgin Olive oil, Cold Pressed Coconut oil, Avocados, Groundnut oil and oil from nuts and seeds. We know that the very thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth.
  10. A2 Milk and Milk Products: A2 Milk may be a smart choice for those who want to build muscle mass. It contains high quality and easily absorbable Protein, Carbohydrates and Micronutrients (Calcium, Phosphorus and Vitamin B) which are crucial for gaining muscles. You can include products made of A2 milk like Paneer/Curd/Ghee/Butter, but remember that moderation is the key, so don’t over do it.

To reach your goal of gaining muscles, focus on the right sets of exercise and eat more protein-packed foods as listed above. However, it is also important to consume Carbohydrates (Complex) and Fats (Healthy Fats) to provide fuel for exercise and physical activity.

We hope this articles helps you gain muscles naturally with nutrition! Do leave your thoughts in the comments below. For more on fitness and muscle building, check out Healthy Reads or workout with our experts through a live, interactive session on GOQii Pro within the GOQii App. Book a class now! 

#BeTheForce 

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7 Reasons Why Pulses Are Good For You!

pulses As we celebrate World Food Day this year, focusing on the theme of “Right to Food for a Better Life and a Better Future,” it’s important to highlight the crucial role that pulses can play in achieving food security and promoting better health. Pulses have always been a significant part of the Indian diet, valued for their rich nutritional content, affordability, and availability. They are an excellent source of plant-based protein, fiber, vitamins, and minerals, making them a vital tool in nourishing populations globally.

There are hundreds of varieties of pulses grown worldwide—like Lentils, Dry Beans (Common Beans), Black eyed peas (Cowpeas), Chickpeas, Pigeon peas (Toor Dal), and Kidney Beans—that are not only nutritious but also sustainable and accessible to all. This makes pulses a key to ensuring the right to food and building a better future for everyone.

If “Pulses” was an abbreviation, it could easily stand for:

P – Protein Rich

U – Universally Distributed

L – Low Cost

S – Source of Dietary Fiber

E – Easily Available

Despite being seen as a “poor man’s food” due to their low cost, pulses are a nutritional powerhouse that shouldn’t be ignored. Here’s why pulses are essential for a healthier life and a sustainable future:

7 Reasons to Include Pulses in Your Diet:

  1. Good for all age groups: From infants to the elderly, pulses provide essential nutrients that promote growth, development, and tissue repair, supporting a better quality of life for all.
  2. Affordable and Accessible: Pulses are widely available and affordable for all income groups. This makes them a vital food for ensuring the right to nutritious food, aligning perfectly with the theme of World Food Day.
  3. Heart-Healthy: Low in saturated and trans fat, pulses can help lower cholesterol levels, reduce blood pressure, and maintain a healthy weight. Their heart-healthy benefits contribute to a better life for millions globally.
  4. Reduce Risk of Chronic Illness: Regular consumption of pulses may reduce the risk of chronic diseases such as Diabetes, Cancer, and Heart disease, making them a powerful ally in promoting long-term health.
  5. Long Shelf Life: Pulses, being dried seeds, can be stored for long periods, reducing food waste and loss. This supports global efforts toward food security and sustainability, a core focus of World Food Day.
  6. Rich in Antioxidants: Pulses like Red Kidney Beans are packed with antioxidants that help fight inflammation and boost metabolism, ensuring a healthy body and mind.
  7. Improves Protein Quality When Paired with Cereals: Pulses improve the protein quality of meals when combined with cereals, making them an excellent source of balanced nutrition, especially for those who rely on plant-based diets.

Pulses: A Path to a Better Future

Pulses are not just nutritious and affordable—they also play a significant role in sustainable agriculture. They require fewer resources like water and fertilizers, making them eco-friendly and vital in reducing our environmental footprint. By embracing pulses, we support a sustainable food system that helps ensure everyone’s right to food, paving the way for a better future.

This World Food Day, let’s recognize the value of pulses as a versatile, nutritious, and sustainable food source for all. These reasons should inspire you to stock your kitchen with a variety of pulses and embrace their benefits!

We hope this article helps you! Do leave your thoughts in the comments below! For more articles on nutrition, explore Healthy Reads or speak to 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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Why You Should Eat Your Fruits and Juice Your Veggies!

fruits and veggiesHow many times have you drank fruit juices? How often do you eat your vegetables? Although we agree that doing both is quite healthy, as fruits and vegetables are naturally good and contain all the vitamins and minerals needed by the body, we also need to consider that we might be doing it wrong! Why, do you ask? Let’s find out why you should eat your fruits and juice your veggies! 

Benefits of Eating Fruits Instead of Juicing Them

No doubt juices nourish your body with vitamins, minerals, antioxidants and other nutrients. In its liquid form, all the nutrients of whole fruit will be readily available for your body to absorb. However, juicing removes some important nutrients that can be retained by eating the whole fruit.

  1. Eating whole fruits provides your body with fiber, which is eliminated during the juicing process.
  2. A whole fruit protects you from the sensitivities that can be caused due to the heat generated by the juicer, ultimately decreasing the nutritional value of the fruit.
  3. Your blood sugar will not spike as much with whole fruits, making them recommended for people with Diabetes
  4. Fibers present in whole fruits keep you full for longer and provide relief from constipation
  5. As a snack, whole fruits relieve hunger pangs, and the digestion process takes longer compared to gulping down juice in one go. Eventually, this helps in mindful eating and keeps you fuller for longer.

Benefits of Juicing Vegetables

Eating vegetables is good for your health, but there are certain benefits of juicing them that you can incorporate in your daily diet for maximum health benefits.

  1. Juicing vegetables allows you to incorporate more than one vegetable at a time.
  2. Juicing a large volume of vegetables provide more vitamins than eating a green salad with just one or few veggies.
  3. Juices from some vegetables are more effective in lowering blood pressure and relaxing the muscles that line blood vessels.
  4. Vegetable juices may increase the speed of detoxifying your body as they are readily absorbed and digested.
  5. The water content and vitamins of some vegetables are lost during the cooking process, so juicing can help retain these nutrients.

Points to Remember

  • Our digestive system is designed to handle fiber and extract nutrients from a variety of foods, including whole fruits and vegetables.
  • Modifications can be made depending on your need, situation and availability.
  • We need at least 5 servings of vegetables and 2 servings of fruit each day
  • Vegetables and fruits of similar color generally contain similar protective compounds. To gain more benefits, it is best to choose fruits and vegetables of different color and varieties.

We hope this article helps you make a healthy shift. Remember that there is no hard and fast rule to this. Do what works best for you but before following this, do consult your dietician or nutritionist.

For more on nutrition, fruits and veggies, 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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