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April 22, 2022 By GOQii 19 Comments

Myths, Tips and Tricks for Weight Loss

Weight Loss
Are you facing issues with weight loss? Have you tried everything from fad diets to exercises to health clubs but found no permanent results? At some point, you may have even gained the kilos almost as quickly as you lost them. So when it comes to weight loss, what exactly works?

As each person’s body needs and compositions differ, weight loss works differently for different people. What remains common is the fact that weight loss needs to be holistic and diet alone isn’t the best method. The ideal method is a combination of various lifestyle factors.

The key to weight loss is making permanent changes in your eating habits as well as lifestyle. It is said that weight gain is not quick and is not the result of days or even a few months. It’s a result of years of overeating. The safest and the most effective way of slimming is to lose weight sensibly. For instance, a kilo in a week is quick, safe and manageable.

Crash diets should be avoided because more often than not, they fail. A severe diet can slow the body’s metabolism down. The key to successful weight loss is making permanent changes in your eating habits. Do not try to revamp your diet all at once. Start with a few adjustments and gradually build on them until balanced nutrition choices become a regular part of your routine. Gradual changes in diet are more likely to become habits eventually.

Some Myths, Tips & Funny Tricks For Weight Loss

Myths

  • A glass of warm water in the morning helps you lose weight: Many believe that consuming warm water on an empty stomach is a cure for excess weight. They believe that hot water dissolves fat but the truth is that fat does not dissolve in water
  • Switching sugar with honey will aid weight loss: I agree that honey has many therapeutic and curative powers but curing obesity is not one of them
  • Bananas are fattening: This is the most misunderstood fruit and has calories as much as any other fruit. Also they are a wonderful source of potassium. They are filling and assuage constipation
  • Standing while eating burns more calories: The truth is you tend to eat more while standing. I always recommend one to sit and eat unless circumstances demand otherwise
  • Skipping breakfast is good during dieting: It’s recommended never to skip breakfast or else you tend to overeat in your next meal. After dinner, our body is in the fasting state and next morning when we wake up, our body needs fuel to get going
  • Potatoes are fattening: It’s safer to consume potatoes over breads as breads are twice as fattening as potatoes. Go for boiled potatoes rather than fried ones
  • Saunas help in shedding kilos: You may feel rejuvenated and great sitting in a sauna but what you really lose after one session is merely the weight of water. Once the fluids have been replenished, your weight comes back to normal

Tips

  • Eat plenty of green leafy veggies, fruits, and whole grains
  • Drink plenty of water. This will keep off hunger. Sometimes, what we often think as hunger is in fact thirst. Here’s how you can differentiate between hunger and thirst
  • You need to watch the nutrients that you consume. Divide your entire day’s plate into 4 quarters. Fill more than half of your plate with veggies and fruits. Remaining could be balanced between dairy, beans or cereals
  • Try to go for small frequent meals instead of typical 3 square meals i.e. Breakfast, Lunch and Dinner. Ideally, you should consume some food after every 2.5- 3 hours
  • Have a colourful meal. By colours I don’t mean artificial/synthetic colours. What I mean is choose foods with colourful veggies and fruits and make your plate aesthetically attractive
  • Eat your meals mindfully and chew thoroughly. This will help in portion control, better digestion and reduces the chances of overeating
  • If you have a sweet tooth, don’t hold the guilt, satisfy it. Choose a sweet, like a candy or peppermint, which will last in your mouth for some time and tastes heavenly. If it is a high calorie sweet loaded with sugar and fat, take just a bite. Remember taste is what you want, not the calories
  • If you happen to treat yourself with some sweets or fried foods, do so at breakfast. As our metabolism is more active during this time of the day. Plus, you have an entire day to burn off the extra calories
  • Sleep deprivation can cause you to snack unnecessarily. Have a good rest and sleep for weight moderation
  • Focus on deep breathing, into your stomach and not just your chest. Oxygen is one key to lose weight, as fat burns in the flame of oxygen. Take equal time to exhale so as to eliminate toxins from the body
  • Don’t miss your daily workout. If you don’t have the luxury of time, try and be active for at least 20 minutes per day as it’s always said that a little workout is better than no workout

Tricks

  • Develop a reward system. It’s proven that when you have something to look forward to at the end of each milestone, it automatically helps to mentally and emotionally shorten the cycle of long term success
  • While setting a target, try to be realistic and do not dream of a petite figure. It will boost your confidence once you achieve that realistic goal
  • This sounds silly but really works (personal experience). When you are tempted to reach out for that forbidden snack, before satisfying your taste buds, just take a deep breath & count to 100. Usually, by the time you finish counting to 100, your craving would have vanished
  • Chocolate craving is the most addictive of all. Next time you feel like eating a chocolate, just take a whiff of a strong perfume. This eases the craving
  • Pinch your ear to lose your appetite! Surprising, isn’t it? Well Reflexologists believe that pinching your ear will curb cravings and reduce your appetite
  • Above all, always be motivated! Think thin and fit. Imagine yourself at the weight you would like to be or the clothes you would like to fit in. Also picture how others will react to you at your new weight and look. Enjoy the feelings that these thoughts will evoke as they will keep you motivated for the long run!

The takeaway message here is that weight loss comes as a by product of an active and healthy lifestyle. It’s you who has to get you off the couch to exercise, cook a healthy meal and move that body!

Do you have any other myths, tips or tricks you’d like to share? Drop them in the comments below! For more on Weight Loss, check out Healthy Reads. For the right guidance and motivation to work towards your health goals, subscribe for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

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March 23, 2022 By Meenakshi Sharma 2 Comments

What Is Visceral Fat & Why It Is Dangerous

visceral fat

You might have heard of the term belly fat but you might not be aware of terms like subcutaneous and visceral fat. Subcutaneous fat is the kind you can grasp with your hand on any part of your body. It is situated under the skin. Belly fat or what experts call visceral fat is a particularly dangerous type of fat that forms inside the abdomen. It’s a type of fat that surrounds the internal organs, like the liver and intestines and is also known as ‘active fat’ as it influences how hormones function in the body.

You can have too much belly fat even with a normal BMI. So pay attention to your waist circumference rather than the number on the scale.

How To Measure It

  1. Waist size: This is an easy way to get a rough estimate. Wrap a tape measure around your waist over your belly button (don’t suck in your stomach). In women, 35 inches or more is a sign of visceral fat. In men, it’s 40 inches. 
  2. BMI: Body mass index is a formula for how much you weigh relative to your height. A BMI of 30 or higher is overweight. That could be a sign of visceral fat. In Asia, a BMI of 23 or higher could be a concern.
  3. Hip-to-waist ratio: You divide your waist size by your hip size. Some doctors think the number gives a good idea of your risk for visceral fat. But studies suggest it may be no better than a simple waist measurement.
  4. Body shape: Look in the mirror. If you’re an apple – a big trunk and slimmer legs – it often means more visceral fat and is more common among men. Women are more likely to be pears with bigger hips and thighs. Research shows that upper body fat is more dangerous to your health, which might be one reason why women usually live longer than men.
  5. Imaging tests: These scans are the only way to check the exact amount of visceral fat you have. If your doctor orders a CT scan or an MRI test to check for another medical condition, they can also get a detailed picture of your visceral fat.

Risks & Dangers Of Excess Visceral Fat

  • Increased Inflammation: If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed. This kind of fat stores inflammatory white blood cells and this is why inflammatory belly fat is linked with cognitive decline, arthritis, diabetes and so on.
  • Higher Risk of Diabetes: Visceral fat is thought to play a large role in insulin resistance, which means a heightened risk for developing diabetes. Abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too. Some evidence suggests that pear-shaped women are better protected from metabolic diseases like diabetes compared to big-bellied people. While men are more likely to store noticeable levels of visceral fat, women are definitely at risk, too. 
  • Makes It Harder to Lose Weight: One of the main reasons is that stored body fat affects hunger levels, especially visceral fat. Leptin hormone which is released by stored fat plays an important role in appetite control, metabolism and weight loss . Leptin is a satiety hormone and ghrelin is a hunger hormone are two of the most hormones to pay attention to in reference to losing weight naturally. Your “set point” is basically the weight that your body tries to maintain through control of the brain’s hormonal messengers. When you eat refined carbohydrates such as white flour and sugar, the fat-storing hormones are produced in excess, raising the set point and making it hard to follow a moderate-calorie, healthy diet. 
  • Higher Risk for Heart Disease and Strokes: Fat-generated inflammatory cytokines are the main contributors to heart disease and other inflammatory disorders. When your body is inflamed, your liver becomes overwhelmed with cholesterol and toxins, which leads to plaque buildup in your arteries. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol. 
  • More Likely to Battle Dementia: Research shows that people with the biggest bellies have a higher risk of dementia than those with smaller bellies. The bigger the belly, the more negative impact felt on the brain’s memory . In fact, many experts now feel that visceral adipose tissue (VAT) levels rather than BMI should be considered as an important risk factor in the development of dementia. 
  • Higher Likelihood to Have Depression and Mood Problems: Visceral fat is a unique pathogenic fat that consists of metabolically active adipose tissue that interferes with the hormones and healthy neurotransmitter function. Depression is especially associated with greater fat storage in women. In a study of middle-aged women over 50 years old, visceral fat, but not subcutaneous belly fat or waist circumference, was related to depressive symptoms.

How Can You Get Rid Of It? 

  • Exercise: is an excellent way to reduce visceral fat. People should include both cardio vascular exercise, which raises a person’s heart rate and strength training, which improves muscle size, into their routines. Cardio exercise could include running, cycling, swimming, aerobics, circuit training. Strength training could include squats, weights, pushups.
  • Reduce Stress: When someone is stressed, their body releases a cortisol hormone, which increases how much visceral fat a person’s body stores. People with high visceral fat try to reduce their stress levels by relaxation techniques, such as meditation, deep breathing, and other stress management tactics, can help a person lose visceral fat more efficiently.
  • Diet: A healthy diet should include fruit and vegetables, whole grains like quinoa, millets and oatmeal, and lean protein like skinless chicken, fish, eggs, beans, complex carbohydrates such as sweet potatoes, beans. Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like collards, spinach, tofu and sardines are also good picks, as are low-fat dairy foods like yogurt, cheese, and milk.

Boiling, steaming, baking, and grilling foods will help to make meals healthier and lower in fat. On the other hand, certain foods encourage belly fat like trans fats are found in meats and dairy as well as in deep-fried or processed foods. Also avoid sodas, candy, baked goods, and other foods sweetened with fructose. This is why it’s important to kick your sugar addiction and address weight gain and visceral fat formation early on, as opposed to letting the situation escalate. So, read labels and avoid ingredients like “partially hydrogenated oils” or “high-fructose corn syrup”.

We hope this article helps you! If you are keen on losing weight in a healthy, sustainable way, check out GOQii Transform for a personalized weight loss program you can manage! For more articles on weight loss, check out Healthy Reads.

To learn more about visceral fat and weight loss, speak to your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

January 21, 2022 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. This includes following a healthy, low-calorie diet, improving your exercise habits and your reward has been watching your weight go down. At some point, your weight stops decreasing. The weighing scale doesn’t tip anymore and you’re left frustrated! Don’t worry. You’ve hit a weight loss plateau.

Don’t get discouraged. It is normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

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: Protein 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: Vegetables 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!

We hope this article helps you. For more on weight loss, check out Healthy Reads or get the right advice and guidance from a certified expert by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

January 14, 2022 By Neha Goyal 5 Comments

Why Does Your Body Look Different From Others? We’ve Got the Answer!

Have you ever wondered why one of your friends or neighbours belonging to the same age, having the same height and weight as you, looks leaner? When you go shopping, have you noticed how the same person buys size M clothing but you might have to ask for a size L for the same clothes? Body Composition is the answer to your confusion.

What is Body Composition?

Body composition is used to describe the percentages of fat, bone, water, and muscle in human bodies. Two people of the same sex and body weight may look completely different from each other because they have a different body composition.

In physical fitness, body composition is used to describe the percentages of fat, bone, water and muscle in human bodies. Because muscular tissue takes up less space in the body than fat tissue, body composition, as well as weight, determines leanness.body composition

What is Body Composition Analysis (BCA)?

With the number of people who are overweight or obese continuing to grow, Body Composition Analysis is gaining more traction as the best measure of assessing health-based on body size. Unlike weight or Body Mass Index (BMI), Body Composition Analysis determines how much of your body is and isn’t fat. The non-fat part of your body is called lean tissue, which includes your muscle, water, bone and organs. Lean tissue is known as metabolically active tissue, the tissue that burns calories all day.

Why Do We Need To Measure It?

Health practitioners universally agree that too much fat is a serious health risk. Problems such as hypertension, elevated blood lipids (fats and cholesterol), diabetes mellitus, cardiovascular disease, respiratory dysfunction, gallbladder disease, and a myriad of other health problems are all related to obesity.

This has highlighted the importance of knowing a person’s body fat for short-term and long-term health. It’s common to assume that having as little fat as possible is healthy. However, being thin does not automatically reduce one’s health risk. Being thin refers to weighing less than the recommended values in age-height-weight tables. Leanness, however, refers to the muscle, bone, and fat composition of one’s body weight. Being lean intrinsically indicates greater muscle mass development than thin.body composition

Benefits of BCA

As you now know how BCA can help understand differences between thinness, leanness, overweight, and obesity, here are some more points to know why it is important to know a person’s body composition for them & their health care providers:

  • It provides baseline data for nutritional counselling & treatment of obesity
  • Helps devise a precise plan for muscle gain & fat loss
  • Helps monitor body fat loss & muscle growth due to diet & exercise
  • Gives an idea about metabolic rate & hydration levels
  • Gives an idea of fat distribution throughout the body, which can provide some insight into possible hormonal imbalances
  • Tells us about visceral fat rating which is the most dangerous kind of fat
  • Can measure bone health and determine your chances of getting osteoporosis
  • Helps identify personal long term health risks

How Do You Measure Body Composition?

There are several ways to get an estimate of your body fat percentage at home, at the gym, or from your doctor. Here is what you need to know about commonly used methods:

  1. Body Circumference Measurements: Measuring the circumference of certain body parts is a simple method of body fat estimation. This method has been in use for a body fat calculation that simply requires an individual’s age, height and a few circumference measurements. This method is easy and affordable.body composition But Body circumference equations may not be accurate for all people due to differences in body shape and fat distribution.
  1. Skinfold Calipers: Calipers are used to measure the thickness of two layers of skin plus the subcutaneous (that right under the skin) fat at four to six locations around the body. The most common locations are triceps, shoulder blades, abdomen, calves and love handle areas.body composition Skinfold calipers are very affordable, and measurements can be taken quickly. The method requires practice and basic anatomy knowledge.
  1. Bioelectrical Impedance Analysis: Although the name might sound a bit intimidating, Bioelectrical Impedance Analysis (BIA) puts the buzz in body composition measurement with its internal electrical calculations. Subject either stands on a scale like device or holds an apparatus with outstretched hands and pushes a button. Button sends a very small current of electricity through that specific part of the body. Fat acts like the rubber insulation on a wire while muscle, bone and water all conduct electricity well. The larger the drop in current, the greater the body fat percentage. body compositionBIA is a quick procedure and BIA devices are incredibly mobile.  However, beware of accuracy as water and electrolytes both positively affect current flow, so dehydration will cause body fat to be overestimated.

There are more ways to assess body composition but they need either medical setting or expensive machines. They are not easily accessible and quite expensive, like:

  1. Dual Energy X-Ray Absorptiometry
  2. Hydrostatic Weighing
  3. Air Displacement Plethysmography
  4. 3D Body scanning
  5. MRI & Spectroscopy
  6. Isotopic dilution

Bottom Line: For almost all methods, it’s best to perform your measurements in the morning after an overnight fast, after you go to the bathroom and before you eat anything or begin your daily activities. Assessing yourself the same way each time will reduce error rates and make it easier to tell if you are making progress.

We hope this article helps you! To read more about nutrition and weight loss, check out Healthy Reads. To get more information and guidance, consult a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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