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January 25, 2023 By GOQii 3 Comments

How to Burn Fat With Exercise

burning fat with exerciseDon’t be fooled by the so-called fat-burning zone. This is a misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running). The harder you exercise, the more calories you will burn and it is this that really counts when it comes to losing fat.

Choosing the Right Fat Loss Exercise

There is no such thing as the ‘ultimate’ calorie-burning activity. Energy burned is dependent not just on the activity itself but on how much effort you put in, how skilled you are at it, how long you do it for, and how often. So choose a fat burn exercise that you are going to do regularly and consistently. That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom) and one that is practical and accessible.

Exercise Larger Muscles For Greater Calorie Burn

Serious fat-burning activity uses the large muscle groups of the body. This includes the thighs and bottom, chest and back. It has been seen that greater the overall recruitment of muscles, the higher the calorie expenditure. In your gym workouts, you are much better off using the rower than one of those arm-cranking machines for maximum calorie burn.

Sustainable Exercise Development

To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. While skipping is a great exercise, it’s not of much use if you do it only for three minutes. The American College of Sports Medicine recommends 20-60 minutes per session, three to five times per week. It doesn’t have to be a continuous effort.

Maximize Calorie Burn With Interval Training

Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximizing calorie expenditure. It improves aerobic fitness and uses limited time. To get the most out of an interval session, ensure that you work outside your comfort zone on the efforts and ease right off during the recoveries. Try a 2:2 rest/work ratio to start with.

Carry the Exercise Load

Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

Running on Empty?

You may have heard that exercising on an empty stomach in the morning burns more fat. It is true that the body has to rely on fat stored if you don’t break the overnight fast. Then again, the lack of a ready energy supply may mean that you don’t work out for as long, or as hard, as you may have otherwise.

Go For The After Burn

One of the best things about exercising is that the fat-burning benefits continue long after you’ve got out of the shower. This ‘after burn’ (increased calorie expenditure) is far greater following exercise at 75% of maximum heart rate, or higher – another reason to eschew those low-intensity workouts!

Increase Exercise Intensity

If you want to keep seeing results in your fat-burning program, you must keep increasing the intensity. This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

Keep Moving to Burn Fat

Maximize your daily fat burning by moving! Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal, daily life. Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day. So don’t just sit there, wiggle your toes, shake a leg, get up regularly and move your body!

Running (calories per hour at 8-minute mile pace) 720-913

Swimming (calories per hour for continuous laps) 630-730

Uphill walking at a 10% gradient (calories per hour ) 590-694

Did you find this article helpful? Let us know in the comments below! For more on weight loss, click here.

To get the right guidance on how to lose weight and sustain it in a healthy way, check out our Transform Program. It gives you personalized, balanced advice from certified health and wellness experts as well as analytics and insights that will help you stay motivated and achieve the best results! You can read more about it here: https://store.goqii.com/transform-weight-program

#BeTheForce

January 4, 2023 By Kusum Soni 8 Comments

5 Common Habits that Cause Obesity!

obesityYou might have been trying hard to lose that stubborn weight with sincere healthy food habits and sweating hard through physical activities. Despite your efforts, that scale doesn’t seem to budge. You might be wondering why. To understand why, you will need to understand what Obesity is.

What is Obesity?

As per WHO, Obesity is a medical condition in which excess body fat has accumulated to an extent that it may have a negative effect on health. Various studies and meta-analysis have demonstrated that it increases the likelihood of various diseases and conditions, particularly cardiovascular diseases, Type2 diabetes, obstructive sleep-apnea, certain types of cancer, osteoarthritis, and depression. And Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility.

Here are 5 common habits that eventually lead to obesity.

1. Eating Quickly

How many times have you quickly eaten your food while on a call or before rushing for a meeting or a chore without so much as even tasting the food?

This practice of eating quickly & unmindfully could be making you gain fat. Studies among middle-aged men and women have suggested that eating fast leads to obesity. Eating fast has been associated with childhood general and abdominal obesity as well as greater consumption of food.

It takes approx. 20 minutes for the satiety signal/hormones to reach the brain from the stomach. And eating hurriedly overrides this mechanism of stimulating the satiety centre in the brain. Thus, eating too quickly makes you overeat, paving the way for obesity and related disorders. Eating slowly helps in portion control, makes you aware of when your stomach gets full and you also know how much to serve yourself and when to stop. Plus, chewing well promotes the release of salivary enzymes in the mouth and digestive juices in the stomach, which in turn starts-off the digestion process. Hence, eating slowly metabolizes food faster and more efficiently.

Be conscious while eating and take smaller bites. Eating slowly is associated with enhanced Postprandial Thermogenic Effect of Food, elevated serum adiponectin (a hormone which increases fatty acid oxidation and inhibition of hepatic glucose production) and suppressed Non Esterified Fatty Acid (major component of triglycerides/ body fat). Try planning your meal timings along with the official meetings, not only for yourself but also for your subordinates and colleagues. This will not only improve your health but also the productivity. Be mindful when you eat.

2. Not Drinking Enough Water

I have seen people during my practice, who drink less than 1L of water and are still overweight despite eating healthy and being active throughout the day.

Water is critical to proper physiological and cognitive functioning. An average human adult is approximately 55-60% water by weight, whereas some obese people are as little as 15% water by weight. This is because fat tissues do not retain water as well as lean tissues do. Adipose tissue contains about 10% of water, while muscle tissue contains about 75% water. Plain water helps you have healthy muscle mass which is responsible for improving metabolic rate which eventually helps in fat loss.

Combined with physical activity, drinking water helps increase fat oxidation. Another study establishes the role of drinking 1.5L of excessive water in weight reduction, body fat reduction, and appetite suppression in overweight female participants. This is because water fills you up in zero calories and even suppresses appetite thus it acts as a natural appetite suppressant.

So go for plain water instead of too many milky teas/coffees, fruit juices, soft drinks and other so-called healthy energy drinks. If you find plain water boring, try adding slices of cucumber, lemon or your favourite fruit, any condiments/spices to add a dash of flavour and enjoy the drink.

3. Not Getting Enough Sleep

Sleep deprivation has become a hallmark of modern societies. There are many factors such as frequent travel to different time zones, social and tech changes, internet, social media and so on that contribute to inadequate sleep.

Sleep deprivation increases obesity or weight gain because of the metabolic and endocrine alterations, including decreased glucose tolerance/insulin sensitivity, increased evening concentrations of cortisol, deranged hunger hormones, and the individuals who are awake longer will be exposed to food stimuli resulting in wider waist circumferences, which are proven in various studies.

Good sleep helps you to eat better, exercise better, keeps hormone levels in balance and stay healthier. Try these tips to sleep better.

4. Kitchen Grocery

Have you ever looked at the kind of food you have in your kitchen cabinets? I am sure there you will find all sorts of processed foods in colourful packets of biscuits, cereals, toast, cookies, beverages, fruit juices, etc.

Such food tends to cause major spikes in blood sugar levels, which leads to a subsequent crash in blood sugar which can then trigger hunger and cravings for more high-carb foods. This is the “blood sugar roller coaster” that many people experience. Such foods lack essential nutrients. In other words, they are “empty” calories. The added white sugar is another story altogether, it’s the absolute worst and linked to all sorts of chronic diseases.

Whole foods are loaded with nutrients and fiber, and don’t cause the same spikes and dips in blood sugar levels as the processed food.  Remember: A low-fat cookie is still a cookie! So, aim to store whole grains, healthy fats, lean proteins, fruits and vegetables in your kitchen grocery. This would naturally balance out your diet and lower your daily calorie intake.

5. Long Sitting hours

As per WHO, more than 50% of the world’s population lives in urban areas. Most urban jobs revolve around electronic gadgets/devices which require long sitting hours. Traditionally, obesity has been thought to have been caused by the lack of a healthy diet and physical exercise. However, researchers have found that one hour of intense physical exercise does not make up for the negative effects of inactivity when rest of the hours of the day are spent sitting.

So don’t throw away all that hard work at the gym or park in the morning by hitting the couch for the rest of the day in office or at home. Try to work on your sedentary levels. It makes a big difference by being active throughout the day.  Try these tips to remain active:

  • Stand up and move after every 30 mins for 3 mins or for 5 mins every hour.
  • Walk around in your office.
  • Walk when you are talking over mobile.
  • Use stairs or park your vehicle at a distance from your office.
  • Keep water bottle away from your table, so get up every hour to get water.
  • Go to your colleagues to discuss something or share a document.
  • Swap TV time with hobbies or a sport or household chores

We hope this article helps you understand what causes obesity and take necessary measures to curb it. For more on obesity and how to reduce weight, check out Healthy Reads.

To get the right guidance on how to lose weight and sustain it in a healthy way, check out our Transform Program. It gives you personalized, balanced advice from certified health and wellness experts as well as analytics and insights that will help you stay motivated and achieve the best results! You can read more about it here: https://store.goqii.com/transform-weight-program

#BeTheForce

November 3, 2022 By GOQii Leave a Comment

Feeding Your Emotions? Why You Need To Stop Emotional Eating

Why you need to stop emotional eatingRemember the old adage – Eat to Live and not Live to Eat? We don’t always eat simply to satisfy hunger. There are times we turn to food for comfort, stress relief, or as a reward. It’s like an activity we do out of habit, like nail-biting, hair twirling, or finger tapping. Recent trends show that we habitually turn to food in response to certain emotions. For instance, eating chocolates or sweets when we’re sad or depressed. Whether you feel angry, sad, bored, or even excited—food can act as a buffer against these emotions. But is emotional eating good for you?

Emotional eaters know that it’s easier to stuff down our feelings with each bite rather than spilling them. Unfortunately, emotional eating doesn’t fix emotional problems. It usually makes you feel worse. Afterwards, not only does the original emotional issue remain, but you also feel guilty for having overeaten. Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a hard time controlling your weight, and you feel increasingly powerless over both food and your feelings.

Where Do You Start To Stop Emotional Eating?

But, before that, ever wondered why we turn to food when emotionally distressed? When we eat food, chemicals are released from the food in the body. These chemicals have a strong impact on our emotional health, since food and mood are intricately connected. We feel sadder when we’re hungry due to lack of neurochemicals in the brain. To elaborate, through eating, we experience changes in serotonin, endorphins and dopamine levels in our brain – all of which control our mood. Sugar, for example, causes serotonin in the brain which makes us feel more balanced and equitable. Anti-depressants use the same chemical mechanism to improve mood. So coming back to the point, how and what do we do to deal with this?

Recognize What Triggers You To Eat Emotionally

As I mentioned earlier, people eat for many different reasons. Which situations, places or feelings make you reach for the comfort of food? Each time you reach for food (or even feel a craving come on), ask yourself, “Am I really hungry or am I just responding to something else that is happening?” If hunger isn’t the reason, it’s not always easy to pinpoint the reason why you feel like eating.

By tracking your food (and related notes) more regularly, you could notice trends, like a tendency to overeat on Mondays, for example, and then pinpoint your true feelings from there. Ask yourself what it is about Mondays that leads to overeating (stress from getting the kids to school? Anger over going to a job you hate? or holiday deprived?) Notice if you tend to munch in the evenings. Is it out of boredom, loneliness, anger, sadness, anxiety or an unhappy relationship? Once you identify your emotional eating triggers, the next step is identifying healthier ways to feed your feelings.

Find Ways To Fulfill Yourself Emotionally

It’s not enough to understand the cycle of emotional eating or even to understand your triggers, we need to proceed to step 2, which explains you to feed your feelings better. In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. You need alternatives to food that you can turn to for emotional fulfillment.

Some alternatives you can test out are:

  • Call someone who always makes you feel better
  • Play with your kids or pets
  • Look at a favorite photo or a cherished memento whenever you feel low, depressed or lonely
  • If you’re anxious, expend your nervous energy by dancing to your favorite song or squeezing a stress ball
  • Take a brisk walk for fresh air
  • If you’re exhausted, treat yourself with a hot cup of tea, take a bath, go to a spa for a massage, or light some scented candles and wrap yourself in a warm blanket
  • Take a break or go on a weekend getaway
  • If boredom kills you, read a good book, watch a show, explore the outdoors, or turn to an activity you enjoy (playing an instrument, painting, etc)

Form Healthier Habits

Emotional EatingLast step to deal emotional eating requires long term modification i.e. healthy lifestyle habits. When you’re physically strong, relaxed, and well rested, you’re able to handle the challenges that life throws at you in a better way. But, when you’re already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight towards the kitchen>refrigerator>food. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating. Make daily exercise a priority.

Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stressbuster. Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries for the next day. Connect with others. Don’t underestimate the importance of close relationships and social activities. Spending time with positive people who enhance your life will help protect you from the negative effects of stress.

With an arsenal of activities you can do besides eating, such as trekking, journaling and distracting yourself in a positive way, you’ll overcome your emotional eating problems once and for all. You might not be successful every time, but if you accept your mistakes and move forward, continuing to work on your issues, consider yourself on the right path to stop the emotional eating cycle.

If you need help dealing with emotional eating, reach out to our experts who are always happy to help. Speak to a GOQii Coach now to help you overcome emotional eating and help you reduce weight. Subscribe for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more on weight loss, check out Healthy Reads. If this article helped you or helped someone you know, let us know your thoughts in the comments below!

#BeTheForce

October 19, 2022 By Sunita Arora 2 Comments

11 Easy Habits To Help You Lose Weight

easy habits to help you lose weight

As a lifestyle coach and weight management expert, I often see people struggling to lose weight. In my previous article, I have shared my insight on 11 Unhealthy Habits That Are Destroying Your Health. While I hope you read that, I will be sharing a few easy habits you can adopt to lose weight! By making small efforts and small changes in your habits, you can easily achieve your weight loss goals.

11 Habits For a Healthier You

  1. Read Food Labels: Reading food labels helps you make the right food choices! It helps with certain medical conditions such as diabetes, high blood pressure and high cholesterol, etc. by helping you avoid food with ingredients which may aggravate these conditions. On the label, the greatest quantities come first. A product that lists sugar or corn syrup as its first ingredient will always be high in calories.
  2. Maintain a Food Journal: After doing all of the above, if you’ve still not shed some weight, maintain a food journal. It will help you track your food and beverage intake. Then you can easily decide where you need to cut out extra calories which have affected your weight loss goals.
  3. Begin Your Day With Protein: We couldn’t stress enough on the importance of breakfast! Never skip it. Eating a high protein breakfast helps us curb cravings and aids weight loss. Give a kick-start to your day by including nuts, seeds, oats, cottage cheese, yogurt, buttermilk and eggs in your breakfast.
  4. Eat Slow and Chew More: The entire digestive process starts in the mouth with chewing. The faster you eat, the more food you will consume. Chewing food at a slower pace can help you reduce overall food intake. It can also help you get more nutrients from the food you eat.
  5. Let Dinner Be The Last Meal: Boredom or stress can lead to unhealthy snacking! People often eat out of boredom or stress even when they aren’t hungry. If you feel hungry even after a good dinner, go for lighter, healthier options which are rich in fiber and protein such as nuts, whole grains, legumes, hummus, yogurt, air-popped popcorn, etc.
  6. Don’t Skip Meals: Skipping meals can slow your metabolism down, making it harder to lose weight. It also leads to poor, unhealthy food choices, overeating and obesity. When you don’t eat enough, you don’t get the required nutrients for muscle growth, bone health and the immune system which leads to issues such as fatigue, hair loss and low immunity.
  7. Avoid TV and Gadgets While Eating: Working or Watching TV while eating has harmful effects on your health. By paying attention to what you eat, you are more likely to make healthier food choices. You will enjoy your meals more with its smell, flavor and texture!
  8. Use Smaller Plates: Using smaller plates helps one control the quantity of food consumed. It helps you maintain portion control. Using bigger plates often leads to overeating. If you are eating out, you can always ask for a half portion. This will save a lot of calories and prevent overeating.
  9. Aim For 8 Hours of Sleep: Lack of sleep is associated with an increase in calorie intake. Going to bed early and taking in 8 hours of sleep helps in reducing weight. Without enough sleep, it is difficult to plan meals and exercise. If you stay up late, you will definitely overeat.
  10. Drink Plenty of Water: Increasing your water intake reduces your appetite and helps you lose weight. Drinking 2-3 liters of water daily helps you flush toxins from your body and gives you a feeling of satiety too! Keep yourself well hydrated, always!
  11. Move More: Regular physical activity is essential for maintaining weight and good health. Regular physical activity can improve muscle strength and boost metabolism. Depending on your workout, it can either prevent weight gain or help you maintain your weight.

We hope this article has helped you! Do leave your thoughts in the comments below! To learn more tips and tricks for weight loss, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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