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Change your workout, change your diet and overcome the Plateau

Change-your-workout
When I started exercising, I lost about 13kgs but, my target was to lose eight more kgs but, that was not happening and it was stagnant. I realised initially with exercising I could easily gain muscle weight but after a while it was not showing any results. If you have encountered a similar situation and stopped going to the gym or given up exercising …don’t …do not run away from such a situation. If your body is not responding to your workout routine or diet routine it’s known as plateaus.

Here are some reasons for the plateaus

  • Same workout routine

If you have been working out for a long time, initially you will get the results you want but, later after a while you will not get it because your body will become used to with the same workout routine. If you want changes in your body you must have changes in your workout routine every four to six weeks. A change is either in the progression of exercises or you can change your entire workout schedule if your body is not responding at all. While, changing your workout schedule be specific on your fitness goal whether it is fat loss or Muscle gain. When you work out continuous progression in the workout is required.

  • Same Diet

If you continue with the same diet plan with no modification, the diet body will not respond after a while. As a result your body will become stagnant. If your goal is weight loss then based on your BMR drop your calorie intake. If your intake of calorie is 2500 in the first month of training cut down by 250 and make it 2250. Bringing about continuous changes is very important. For the muscle gaining add 250 calories in your diet.

  • Same workout routine and same diet

This also results in body plateaus. When your workout routine and diet remains the same your metabolic rate remains same. And when your metabolic rate remains the same you will end up being where you were before e you started exercising. Therefore, change your workout routine and change your diet to break the plateau.

If you are doing the same thing you will be getting same results. It’s important to constantly change the routine in order to break the plateaus.

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The Lazy Person’s Guide to Staying Healthy: 5 Micro-Habits That Take Less Than 2 Minutes

The Big Question – Ever have one of those days when even putting on your workout shoes feels like too much effort?

You’re not alone.

Some days, you’re recovering from an intense workout. Other days, work leaves you mentally drained. And sometimes, your body simply needs a break. Yet many of us feel guilty for slowing down, believing that if we’re not exercising, we’re somehow failing our health goals.

Here’s the truth: rest isn’t the opposite of progress—it is part of it.

As we celebrate National Lazy Day (August 10), here’s your reminder that taking it easy doesn’t mean giving up on your health. In fact, a few tiny habits can help you stay active, hydrated and refreshed without needing a gym, workout clothes or even much motivation.

Quick Answer – Can you stay healthy on low-energy days?

Absolutely.

You don’t need an intense workout every day to support your health. Small daily actions known as micro-habits can improve mobility, hydration, circulation and mental wellbeing with very little effort. These habits may seem insignificant on their own, but performed consistently, they can have a meaningful impact over time.

Why Rest Is Part of a Healthy Lifestyle

Modern culture often celebrates being busy, but your body performs some of its most important work while you rest.

Recovery allows your body to:

  • Repair muscles after physical activity
  • Restore energy stores
  • Support brain function and memory
  • Reduce physical and mental fatigue
  • Prepare for your next workout

Taking a recovery day isn’t “being lazy.” It’s giving your body the opportunity to recover, adapt and perform better in the long run.

The key is to stay gently engaged instead of becoming completely inactive.

5 Healthy Micro-Habits for Low-Energy Days

  1. Start With a Two-Minute Bed Stretch

Before reaching for your phone, spend two minutes waking up your body.

Try:

  • Stretching your arms overhead
  • Pointing and flexing your feet
  • Pulling your knees gently towards your chest
  • Rolling your shoulders
  • Taking three slow, deep breaths

Why it helps

Gentle stretching improves circulation, eases overnight stiffness and prepares your muscles and joints for the day ahead.

  1. Keep Water Within Reach

Even mild dehydration can leave you feeling tired, unfocused and sluggish.

Instead of relying on memory, remove the effort.

Fill a large water bottle every morning and keep it beside you while working, reading or watching television.

Make it automatic

Every time you unlock your phone or finish a task, take a sip of water.

Tiny habit.

Big difference.

  1. Let NEAT Do the Heavy Lifting

You don’t have to “exercise” to burn calories.

Scientists call it Non-Exercise Activity Thermogenesis (NEAT) the energy your body uses for everyday movement outside of structured workouts.

Examples include:

  • Standing during phone calls
  • Walking while brushing your teeth
  • Folding laundry
  • Stretching while waiting for your coffee
  • Doing calf raises while cooking
  • Walking around the house during TV advertisements

These movements may seem small, but together they contribute meaningfully to your daily energy expenditure.

  1. Break Up Long Periods of Sitting

Watching your favourite series?

Go ahead.

Just avoid sitting continuously for hours.

Instead, every time an episode ends:

  • Stand up
  • Stretch your arms
  • Roll your shoulders
  • Walk around the room for 30 seconds

That’s it.

Short movement breaks improve circulation, reduce stiffness and help counter the effects of prolonged sitting.

  1. Give Your Mind a Rest Too

Sometimes your body is resting while your brain is still working overtime.

Constant notifications, emails and endless scrolling prevent true recovery.

Give yourself permission to disconnect for just ten minutes.

Close your eyes.

Focus on your breathing.

Listen to calming music.

Or simply sit quietly.

Mental recovery is just as important as physical recovery.

The Secret: Make Healthy Choices Easier

One of the biggest barriers to healthy living isn’t lack of motivation.

It’s friction.

The more effort a habit requires, the easier it becomes to skip.

Instead of relying on willpower, redesign your environment.

For example:

  • Keep your water bottle visible.
  • Place fruit where you’ll see it first.
  • Leave your walking shoes near the door.
  • Charge your phone away from your bed.
  • Keep a resistance band beside the sofa.

When healthy choices become easier, consistency follows naturally.

Remember the Two-Minute Rule

One of the simplest ways to build lasting habits is to make them so small they feel impossible to avoid.

Instead of telling yourself:

“I need to work out for an hour.”

Start with:

  • Two minutes of stretching.
  • Two minutes of walking.
  • Two minutes of breathing exercises.

Once you start, you’ll often feel like doing more.

Even when you don’t, you’ve still kept your habit alive and consistency matters far more than perfection.

Healthy living isn’t built on extraordinary days.

It’s built on ordinary ones.

The habits you maintain when motivation is low often matter more than the workouts you complete when motivation is high.

So this National Lazy Day, give yourself permission to rest but don’t stop taking care of yourself.

Small actions performed consistently create lasting results.

Pro Tip: Building healthy habits doesn’t require perfection it requires consistency. Use the GOQii App to track your daily hydration, steps and sleep. Your GOQii Personalised Health Coach can help you create simple routines that fit your lifestyle, making healthy living easier even on your busiest or laziest days.

Frequently Asked Questions (FAQs)

  1. Is taking a rest day actually healthy?

Yes. Rest days allow your muscles to recover, help reduce fatigue and support long-term fitness. Recovery is an essential part of any healthy lifestyle.

  1. What are micro-habits?

Micro-habits are very small actions that take only a minute or two but become powerful when repeated consistently over time.

  1. What is NEAT?

NEAT (Non-Exercise Activity Thermogenesis) refers to the calories your body burns during everyday activities like walking around the house, standing, cooking or cleaning. These small movements contribute significantly to your overall daily energy expenditure.

  1. How many rest days should I take each week?

Most people benefit from one or two recovery days each week. The exact number depends on your age, fitness level, training intensity and overall health.

  1. Can tiny habits really improve my health?

Yes. Research in behavioural science shows that small, consistent habits are often easier to maintain than dramatic lifestyle changes. Over time, they can contribute to meaningful improvements in physical and mental wellbeing.

#BeTheForce

Disclaimer: This article is intended for educational and informational purposes only. Occasional low-energy days are completely normal. However, persistent fatigue, prolonged lack of motivation or excessive daytime sleepiness may indicate an underlying medical condition such as thyroid disorders, nutritional deficiencies, sleep disorders or depression. Consult a qualified healthcare professional if these symptoms persist.

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Healthy Eating: Comforting Chilli Bean Soup Recipe for the Monsoon

Healthy Eating: Chilli Bean Soup

The Big Question – Looking for a warm, comforting meal that’s both nourishing and satisfying during the rainy season?

Monsoon weather often brings chilly evenings, seasonal fatigue, sore throats, and cravings for comfort food. Unfortunately, many comfort foods are high in refined carbohydrates, unhealthy fats, and excess sodium, leaving you feeling sluggish rather than energized.

The good news? Comfort food can be healthy too.

This hearty Chilli Bean Soup combines protein-rich kidney beans with colourful vegetables, warming spices, and a flavourful broth to create a wholesome meal that keeps you full, supports immunity, and makes rainy days even more enjoyable.

Quick Answer: Why is Chilli Bean Soup an ideal monsoon meal?

Chilli Bean Soup is packed with plant protein, dietary fibre, vitamins, minerals, and antioxidants. Kidney beans provide long-lasting energy, colourful vegetables deliver essential nutrients, while garlic, ginger, and black pepper add natural warmth and flavour. Together, they create a comforting, nutrient-dense meal that’s perfect for cool, rainy days.

Why You’ll Love This Recipe

  • High in plant protein
  • Rich in dietary fibre
  • Naturally filling
  • Great for meal prep
  • Supports digestive health
  • Perfect for rainy evenings
  • Vegetarian and family-friendly

Recipe Snapshot

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Serves: 4
  • Difficulty: Easy

Ingredients

Base

  • 1 cup boiled kidney beans (rajma)
  • 1 medium onion, finely chopped
  • 1 medium tomato, finely chopped
  • ½ cup carrot, chopped
  • ½ cup mixed bell peppers (red, yellow, and green), finely chopped
  • 2 tbsp French beans, chopped

Flavour Builders

  • 1 tbsp ginger-garlic paste
  • 1 green chilli, finely chopped
  • ½ tsp freshly ground black pepper
  • 1 tsp chilli sauce (optional)
  • 1 tsp tomato puree or ketchup
  • Salt to taste

Liquid

  • 2 cups vegetable stock (preferred) or water

Garnish

  • Fresh coriander
  • Freshly cracked pepper
  • Lemon wedge (optional)

Method

  1. Build the Flavour Base: Heat one teaspoon of oil in a deep saucepan. Add the ginger-garlic paste and sauté until fragrant. Add onions and green chilli and cook until the onions become soft and translucent.
  2. Cook the Vegetables: Add tomatoes, carrots, French beans, and bell peppers. Cover and cook for 5–7 minutes until the vegetables begin to soften while still retaining a slight bite.
  3. Add the Protein: Mix in the boiled kidney beans and stir gently to coat them with the vegetable mixture.
  4. Season: Add the black pepper, salt, chilli sauce (optional), and tomato puree. Mix thoroughly.
  5. Simmer: Pour in the vegetable stock. Bring everything to a gentle boil before reducing the heat. Simmer for 8–10 minutes so the flavours combine beautifully.
  6. Finish & Serve: Finish with fresh coriander and a squeeze of lemon juice if desired. Serve immediately while hot.

Why This Soup Is So Nutritious

Ingredient Health Benefit
Kidney Beans Rich in plant protein and fibre that support satiety and steady energy release.
Bell Peppers Excellent source of vitamin C to support immune function.
Carrots Provide beta-carotene, which supports eye health and immunity.
Garlic & Ginger   Naturally rich in compounds known for their anti-inflammatory and antimicrobial properties.
Black Pepper Adds warmth and contains piperine, which may improve nutrient absorption.
Coriander Fresh herbs provide antioxidants while enhancing flavour naturally.

Ways to Make It Even Healthier

Want to customise your soup? Try these simple additions:

  • Stir in spinach during the final two minutes of cooking.
  • Add cooked quinoa for extra fibre and protein.
  • Mix in tofu cubes for a higher-protein vegetarian meal.
  • Use homemade vegetable stock to reduce sodium.
  • Finish with freshly squeezed lemon juice instead of extra salt.

Meal Prep Tips

This soup is ideal for busy weekdays:

  • Refrigerate for up to 3 days in an airtight container.
  • Freeze individual portions for up to 3 months.
  • Reheat gently over low heat, adding a splash of water if required. (The flavours become even richer the following day!)

Monsoon Food Safety Tip

The rainy season increases the risk of food contamination. Always:

  • Wash vegetables thoroughly under running water.
  • Store cooked food promptly in the refrigerator.
  • Avoid leaving soup at room temperature for extended periods.
  • Reheat leftovers until piping hot before serving.

Serving Suggestions

Pair your Chilli Bean Soup with:

  • Whole-grain toast or garlic whole-wheat bread
  • Mixed green salad
  • Roasted seeds
  • Baked sweet potato wedges
  • For a complete meal, add a side of Greek yoghurt or paneer salad.

Healthy comfort food doesn’t have to be bland. This Chilli Bean Soup delivers warmth, flavour, and nutrition in every spoonful. Packed with fibre-rich vegetables and protein-rich kidney beans, it’s a simple recipe that satisfies cravings while supporting your health goals throughout the monsoon season.

Whether you’re looking for a light dinner, a wholesome lunch, or a meal-prep favourite, this soup deserves a place in your kitchen.

Pro Tip: Eating well becomes much easier when your meals are tailored to your lifestyle and health goals. Use the GOQii App to log your meals, monitor your daily nutrition, and connect with a GOQii Personalised Health Coach for customised meal plans, healthy recipes, and expert guidance that fits your unique needs.

Frequently Asked Questions (FAQs)

  1. Is Chilli Bean Soup good for weight management?

Yes. Kidney beans are naturally rich in protein and dietary fibre, helping you stay fuller for longer and reducing unnecessary snacking.

  1. Can I use canned kidney beans?

Absolutely. Rinse canned kidney beans thoroughly under running water to remove excess sodium before adding them to the soup.

  1. Is this soup suitable for meal prep?

Yes. It stores well in the refrigerator for up to three days and freezes beautifully, making it an excellent make-ahead meal.

  1. Can I make this soup vegan?

Yes. Simply use vegetable stock and tomato puree instead of ketchup if preferred. The recipe is naturally vegan when prepared with plant-based ingredients.

  1. Can I increase the protein content?

Certainly. Add tofu, cooked lentils, quinoa, or edamame to make the soup even more protein-rich.

#BeTheForce 

Disclaimer: This recipe is intended for educational and informational purposes only. Individual nutritional requirements vary based on age, activity level, and health conditions. If you have a medical condition requiring a specialised diet, consult your healthcare provider or a registered dietitian before making significant dietary changes.

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Benefits of Meditation: How One Daily Habit Can Transform Your Mental Wellbeing

The Big Question – What if just 10 minutes a day could help you feel calmer, think more clearly, and respond to life’s challenges with greater resilience?

The alarm hasn’t even stopped ringing.

Before you’re fully awake, your phone lights up with emails, messages, missed calls and reminders. Your mind immediately starts racing through deadlines, responsibilities and unfinished tasks. You move from one activity to the next, trying to keep pace with the day, yet somehow it always feels like you’re falling behind.

By evening, you’re exhausted not just physically, but mentally.

If this sounds familiar, you’re not alone.

Modern life constantly demands our attention, leaving little room for stillness. But what if one simple daily practice could help you navigate the same busy life with greater clarity, focus and peace?

That practice is meditation.

Quick Answer – What are the benefits of meditation?

Meditation is a mindfulness practice that trains your attention and awareness. Regular meditation has been associated with reduced stress, improved emotional regulation, better focus, enhanced sleep quality and greater overall wellbeing. Even 10–20 minutes a day can make a meaningful difference when practised consistently.

What Is Meditation?

Meditation is often misunderstood as “emptying your mind” or “thinking about nothing.”

In reality, meditation is simply the practice of intentionally focusing your attention.

According to Buddhist traditions, meditation develops:

  • Concentration
  • Mental clarity
  • Emotional balance
  • Self-awareness
  • Compassion

Today, meditation is also widely practised in healthcare, psychology and workplace wellness programmes to help people manage stress and improve mental wellbeing.

Meditation doesn’t remove challenges from your life it changes how you respond to them.

It won’t eliminate difficult conversations, deadlines or uncertainty, but it can help you approach them with a calmer, more balanced mind.

What Happens in Your Brain During Meditation?

When you meditate regularly, you practise gently bringing your attention back to the present whenever your mind wanders.

Over time, research suggests meditation may support changes in brain function associated with:

  • Better attention and concentration
  • Improved emotional regulation
  • Reduced stress reactivity
  • Greater self-awareness

Studies have also observed changes in brain regions involved in learning, memory and decision-making, including the prefrontal cortex, while reduced activity in the amygdala may contribute to a calmer response to stress.

Although meditation isn’t a magic solution, consistent practice can help train your brain to respond more thoughtfully rather than react impulsively.

Why Meditation Matters in Everyday Life

Meditation isn’t just about sitting quietly.

Its benefits often extend into everyday situations.

You may notice that you:

  • Respond instead of reacting during difficult conversations.
  • Stay focused for longer periods.
  • Feel less overwhelmed by stressful situations.
  • Recover more quickly after setbacks.
  • Become more patient with yourself and others.

These small changes often add up to meaningful improvements in overall wellbeing.

Science-Backed Benefits of Meditation

Helps Manage Stress

Meditation activates the body’s relaxation response, helping reduce mental and physical stress.

While stress is a normal part of life, learning how to respond to it more effectively can improve resilience.

Improves Focus and Productivity

Regular mindfulness practice strengthens your ability to sustain attention.

This can improve:

  • Concentration
  • Task completion
  • Decision-making
  • Workplace productivity

Supports Emotional Wellbeing

Meditation encourages greater awareness of thoughts and emotions without immediately reacting to them.

Over time, this may help reduce emotional overwhelm and improve emotional resilience.

May Improve Sleep Quality

Many people struggle to sleep because their minds remain active long after they’ve gone to bed.

Meditation and breathing exercises before bedtime can help calm the nervous system and support a more restful night’s sleep.

Supports Healthy Ageing

Emerging research suggests meditation may help support healthy brain ageing by encouraging lifelong cognitive engagement and stress management.

While more research continues, maintaining good mental wellbeing remains an important part of healthy ageing.

Common Types of Meditation

There is no single “correct” way to meditate.

Choose the approach that feels most comfortable.

Mindfulness Meditation

Observe your thoughts without judging them and gently bring your attention back to the present moment.

Breath Awareness Meditation

Focus entirely on your breathing.

Notice each inhale and exhale.

Whenever your mind wanders, gently return to your breath.

Guided Meditation

Listen to a trained instructor who guides you through relaxation or visualisation exercises.

Excellent for beginners.

Loving-Kindness Meditation

Focus on developing compassion and kindness toward yourself and others.

Body Scan Meditation

Slowly bring awareness to different parts of your body, noticing sensations without trying to change them.

Often used to reduce physical tension.

How to Start Meditating

You don’t need a mountain retreat or complete silence.

Start small.

Step 1

Find a quiet place.

Step 2

Sit comfortably with your spine relaxed but upright.

Step 3

Close your eyes or soften your gaze.

Step 4

Take slow, natural breaths.

Step 5

Focus on your breathing for five minutes.

When your mind wanders and it will gently bring your attention back without criticising yourself.

That’s the practice.

Common Meditation Myths

Myth: I have to empty my mind.

Reality: Thoughts are completely normal. Meditation teaches you to notice them without becoming carried away.

Myth: Meditation is only for spiritual people.

Reality: People from all backgrounds practise meditation for stress management, focus and overall wellbeing.

Myth: I need an hour every day.

Reality: Even 5–10 minutes of consistent practice can be beneficial.

Myth: I’m bad at meditation because my mind keeps wandering.

Reality: Every time you notice your mind wandering and gently bring it back, you’re practising meditation successfully.

Common Beginner Challenges

“I can’t stop thinking.”

That’s completely normal.

The goal isn’t to eliminate thoughts.

The goal is to notice when your attention drifts and gently guide it back.

Meditation is a skill, and like any skill, it improves with regular practice.

The Bottom Line

Life may never become less busy.

Emails will continue arriving.

Deadlines will remain.

Unexpected challenges will still appear.

Meditation doesn’t change your external circumstances—it changes your relationship with them.

It creates a little space between what happens and how you respond.

And sometimes, that small space is where clarity, resilience and peace begin.

Start with just five minutes today.

Your future self will thank you.

Pro Tip: Building a meditation habit is easier when you track your progress. Use the GOQii App to monitor your daily mindfulness practice alongside your sleep, activity and stress levels. Your GOQii Personalised Health Coach can help you develop a sustainable meditation routine that fits seamlessly into your lifestyle.

Frequently Asked Questions (FAQs)

  1. How long should I meditate each day?

Beginners can start with 5–10 minutes daily and gradually increase to 15–20 minutes as the habit becomes more comfortable.

  1. Is it better to meditate in the morning or evening?

Both work well. Morning meditation can help set a positive tone for the day, while evening meditation may help you unwind before sleep. The best time is the one you can practise consistently.

  1. What if my mind keeps wandering?

This is completely normal. Simply notice that your attention has wandered and gently bring it back to your breath. Every return strengthens your mindfulness practice.

  1. Can meditation help with anxiety?

Meditation may help reduce stress and improve emotional regulation. However, it should not replace professional mental health care. If you’re experiencing persistent anxiety or depression, consult a qualified mental health professional.

  1. Can I meditate lying down?

Yes, although many people find sitting upright helps them stay alert. If you’re practising before bedtime, lying down may be appropriate.

#BeTheForce

Disclaimer: This article is intended for educational purposes only and should not replace professional medical or psychological advice. Meditation can be a valuable tool for supporting mental wellbeing, but it is not a substitute for treatment of mental health conditions. If you are experiencing persistent anxiety, depression or emotional distress, seek guidance from a qualified healthcare professional.

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 […]