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Exercise and dieting helps you lose belly fat

Loss Belly FatHere are some effective strategies to lose belly fat and improve overall health:

Discover effective strategies to lose belly fat and improve your overall health. Learn about proven methods to reduce visceral fat and achieve your goals.

  1. Create a calorie deficit: To lose belly fat, you need to consume fewer calories than you burn. Calculate your daily calorie needs and ensure that you eat in a calorie deficit. Focus on nutrient-dense, whole foods or consider following a structured diet plan.
  2. Regular exercise: Incorporate cardiovascular exercises such as running, swimming or cycling into your routine to burn calories and fat. Additionally, include strength training exercises like squats, lunges and planks to build muscle and increase your metabolism.
  3. Reduce refined carbohydrates: Limit your intake of refined carbohydrates such as white bread, pasta and sugary snacks. These foods can lead to weight gain and increased belly fat.
  4. Increase protein intake: Including protein-rich foods such as lean meats, fish, beans and lentils in your diet can aid weight loss and promote feelings of fullness.
  5. Eat more fruits and vegetables: These low-calorie, high-fibre foods help keep you satisfied while providing essential vitamins and minerals. They can also aid in reducing belly fat by supporting healthy digestion.
  6. Mindful eating: Pay attention to your hunger and fullness cues while eating. Avoid distractions and savour each bite. This can help prevent overeating and improve digestion.
  7. Manage stress levels: High levels of stress can contribute to weight gain, particularly around the waistline. Engage in stress-reducing activities such as meditation, yoga or any hobby that helps you relax.
  8. Limit alcohol consumption: Alcoholic beverages are high in empty calories and can contribute to weight gain, especially around the abdominal area. Cut back on how much you drink or opt for lower-calorie options.
  9. Get quality sleep: A lack of quality sleep can lead to weight gain and an increase in visceral fat. Aim for 7–9 hours of uninterrupted sleep each night to support your weight loss efforts.
  10. Stay consistent and be patient: Losing belly fat takes time and commitment. Stay consistent with your healthy eating and exercise habits, and be patient with the process. Remember — slow and steady progress is more sustainable in the long run.

Note: It’s always a good idea to consult a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.

Conclusion: Effective Ways to Lose Belly Fat and Achieve a Healthier Body

In conclusion, there are several effective ways to lose belly fat and achieve a healthier body. The first step is to commit to a healthy lifestyle that includes regular exercise and a balanced diet. Exercise is crucial in burning calories and reducing overall body fat, which in turn helps target belly fat. Incorporating both cardiovascular exercises, such as running or swimming, and strength training exercises, such as weightlifting or pilates, can help build lean muscle mass and boost metabolism.

Additionally, focusing on eating a diet rich in whole foods — like fruits, vegetables, lean proteins and whole grains — while limiting processed and sugary foods, can greatly contribute to reducing belly fat. It is important to stay consistent and patient, as losing belly fat takes time and effort.

Lastly, remember that everyone’s body is different, so it’s important to listen to your own body and make necessary adjustments to find what works best for you in achieving a healthier body and losing belly fat.

#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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Myths, Tips and Tricks for Weight Loss

Weight LossAre you struggling to lose weight? Have you tried everything from fad diets to exercise routines and health clubs but found no lasting results? Perhaps you’ve even regained the kilos as quickly as you lost them. So, when it comes to weight loss—what actually works?

Since every person’s body type and composition differ, weight loss varies from individual to individual. What remains common, however, is that weight loss must be holistic—diet alone isn’t the answer. The ideal approach combines several lifestyle factors.

The key to weight loss lies in making lasting changes to both your eating habits and overall lifestyle. Weight gain doesn’t happen overnight—it’s not the result of a few weeks or even months, but often years of overeating and poor habits. The safest and most effective way to lose weight is sensibly. For instance, shedding a kilo a week is both achievable and sustainable.

Crash diets should be avoided—they tend to fail over time. Extreme diets can slow down the body’s metabolism. Sustainable weight loss comes from gradual, permanent dietary changes. Don’t try to overhaul your diet all at once. Begin with small tweaks and build on them until balanced, nutritious choices become your new normal. Gradual change is more likely to form lasting habits.

Some Myths, Tips & Fun Tricks For Weight Loss

Myths

  • A glass of warm water in the morning helps you lose weight: Many believe hot water on an empty stomach melts fat. But fat doesn’t dissolve in water—hot or cold.
  • Switching sugar with honey will aid weight loss: While honey has many therapeutic properties, curing obesity isn’t one of them.
  • Bananas are fattening: This fruit is often misunderstood. It has calories similar to other fruits and is a great source of potassium. It’s filling and helps relieve constipation.
  • Standing while eating burns more calories: Not quite. You’re likely to eat more while standing. It’s always better to sit and eat mindfully—unless circumstances demand otherwise.
  • Skipping breakfast is good for dieting: Avoid skipping breakfast. It may lead to overeating later. Your body is in a fasting state overnight, and breakfast helps refuel and kickstart metabolism.
  • Potatoes are fattening: Surprisingly, potatoes are a better option than bread—boiled potatoes are far less fattening than fried ones or refined carbs.
  • Saunas help in shedding kilos: You might feel refreshed post-sauna, but the weight lost is only water. Once you rehydrate, your weight returns.

Tips

  • Eat plenty of leafy greens, fruits and whole grains.
  • Stay well-hydrated. Often, what feels like hunger is actually thirst. Here’s how to tell the difference.
  • Watch your nutrient intake. Divide your plate into four quarters – fill half with vegetables and fruits. The rest can be balanced between dairy, beans or cereals.
  • Choose smaller, more frequent meals over the traditional three – breakfast, lunch and dinner. Ideally, eat every 2.5–3 hours.
  • Have a colourful plate – with natural colours! Think vibrant vegetables and fruits for both nutrition and visual appeal.
  • Eat mindfully and chew thoroughly. It improves digestion, encourages portion control and reduces overeating.
  • Got a sweet tooth? Don’t deny it—satisfy it mindfully. Pick something that lasts, like a peppermint. If it’s high in sugar or fat, just take a bite—you’re after the taste, not the calories.
  • If indulging in sweets or fried food, have them at breakfast. Your metabolism is most active then—and you’ve got the rest of the day to burn off the extra energy.
  • Lack of sleep can lead to unnecessary snacking. Prioritise restful sleep to support your weight goals.
  • Breathe deeply into your belly. Fat burns in the flame of oxygen. Equal focus on exhaling helps detoxify your system.
  • Move every day. If you’re short on time, even 20 minutes of activity makes a difference. Remember, some movement is better than none!

Tricks

  • Set up a reward system. Having something to look forward to at each milestone helps keep you emotionally and mentally on track.
  • Be realistic with your goals – don’t aim for an unrealistic figure. Achieving a practical target can boost your confidence to keep going.
  • This might sound odd – but it works. When tempted by a snack, take a deep breath and count to 100. Chances are, the craving will pass.
  • Craving chocolate? Take a whiff of a strong perfume—it can dull the urge.
  • Try pinching your ear! Reflexologists believe it can curb cravings and reduce appetite.
  • Stay motivated. Visualise your desired weight or outfit. Imagine how you’ll feel and how others will respond. That mental image can be a powerful motivator.

The takeaway? Weight loss is a by-product of a healthy, active lifestyle. It’s you who has to get up, get moving, and choose a healthier path—meal by meal, step by step.

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 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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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 sits under the skin. Belly fat, or what experts call visceral fat, is a particularly dangerous type of fat that forms inside the abdomen. It surrounds internal organs like the liver and intestines, and is also known as ‘active fat’ because 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). For women, 35 inches or more is a sign of visceral fat. For 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. Waist-to-hip ratio: Divide your waist size by your hip size. Some doctors think this gives a good indication 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, which 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 for another medical condition, they can also assess your visceral fat.

Risks & Dangers Of Excess Visceral Fat

  • Increased Inflammation: If you have more fat stored than needed, especially around visceral organs like the liver, heart, kidneys, pancreas, and intestines, your body becomes inflamed. This fat stores inflammatory white blood cells and is linked with cognitive decline, arthritis, diabetes, and more.
  • Higher Risk of Diabetes: Visceral fat plays a significant role in insulin resistance, heightening the risk of developing diabetes. Abdominal fat is viewed as a bigger health risk than hip or thigh fat. While men are more likely to store visible visceral fat, women are also at risk.
  • Makes It Harder to Lose Weight: Stored body fat, especially visceral fat, affects hunger levels. Leptin, a hormone released by stored fat, regulates appetite, metabolism, and weight. When you eat refined carbs such as white flour and sugar, fat-storing hormones are produced in excess, raising your body’s “set point” and making it hard to follow a moderate, healthy diet.
  • Higher Risk for Heart Disease and Strokes: Inflammatory cytokines produced by fat contribute to heart disease and other inflammatory disorders. Visceral fat is linked to cardiovascular risk factors like high triglycerides, high blood pressure, and high cholesterol.
  • More Likely to Battle Dementia: Studies show that people with larger waistlines have a higher risk of dementia. In fact, many experts believe visceral fat levels (rather than BMI) are a more relevant risk factor in dementia development.
  • Increased Risk of Depression and Mood Disorders: Visceral fat is metabolically active and can interfere with hormones and neurotransmitter function. Depression is especially associated with greater fat storage in women. In one study, visceral fat – not subcutaneous belly fat or waist circumference – was linked with depressive symptoms in women over 50.

How Can You Reduce Visceral Fat? 

  • Exercise: A mix of cardiovascular exercise (e.g. running, cycling, swimming, aerobics, circuit training) and strength training (e.g. squats, weights, push-ups) helps reduce visceral fat.
  • Manage Stress: Chronic stress raises cortisol, which increases fat storage around the abdomen. Relaxation techniques like meditation, deep breathing, and other stress management practices can support fat loss.
  • Balance Diet: Focus on whole foods—fruits, vegetables, whole grains (quinoa, millets, oats), and lean proteins (skinless chicken, fish, eggs, beans). Calcium and Vitamin D are also associated with lower visceral fat. Include leafy greens, tofu, sardines, and low-fat dairy products.

Boiling, steaming, baking, and grilling are healthier cooking methods. Avoid trans fats (often found in processed foods and deep-fried items) and reduce sugar intake. Check labels for 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, you can reach out to an expert by subscribing for Personalised Health Coaching here.

For more articles on weight loss, check out Healthy Reads.

#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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Low-Carb Woes? Here’s How to Tackle the 3 Cs: Cravings, Constipation & Cramps

Cravings, Constipation & CrampsStarting a low-carb diet can be a transformative step — especially if you’re aiming to reverse diabetes, improve metabolic health, or simply feel better overall. But the transition isn’t always smooth.

In the early days, it’s common to face a few challenges. Chief among them are cravings, constipation, and cramps — the “3 Cs” that often accompany your body’s adjustment to this new way of eating.

These symptoms are temporary, and they’re not a sign that something’s gone wrong. They simply reflect how your body is adapting. The good news? Each one can be managed effectively with a few simple strategies.

  1. Cravings

What’s happening:
When you cut down on carbohydrates — especially refined sugars and processed starches — your body initially struggles. It’s used to relying on quick sugars for energy, so when that source is removed, it signals hunger more aggressively. This can lead to strong cravings, particularly for high-carb comfort foods.

What helps:

  • Increase healthy fats: Include good fats like avocado, coconut, olive oil, and nuts in your meals. They promote satiety and help control hunger.
  • Eat balanced meals: Ensure your meals include a mix of protein, fibre, and fat. This helps stabilise blood sugar levels and reduces sudden hunger pangs.
  • Hydrate regularly: Often, what feels like a craving is actually dehydration. Aim to drink plenty of water throughout the day.

Distract and reset: A short walk, chewing gum, or even brushing your teeth can help shift your focus away from cravings.

  1. Constipation

What’s happening:
As your carbohydrate intake drops, you may also be eating less fibre — particularly if you’ve eliminated whole grains and haven’t replaced them with fibrous vegetables. This can slow down digestion.

What helps:

  • Prioritise vegetables: Load up on non-starchy vegetables like spinach, broccoli, cucumbers, and courgettes to boost fibre intake.
  • Add natural fibre sources: Chia seeds or ground flaxseeds (1–2 tablespoons a day) are excellent for digestive health.
  • Stay hydrated: Water supports smooth digestion and helps fibre do its job properly.
  • Keep moving: Gentle physical activity, like a daily walk, stimulates bowel movements and supports gut motility.

  1. Cramps

What’s happening:
Low-carb diets lead to reduced insulin levels, which cause the kidneys to excrete more water and, along with it, essential electrolytes like sodium, potassium, and magnesium. This can result in muscle cramps, especially at night. Also, cutting out processed foods often reduces sodium intake, leading to deficiency.

What helps:

  • Salt your food mindfully: A pinch of good-quality salt (sea salt or Himalayan salt) can help restore sodium levels. Aim for around 2 teaspoons per day (unless advised otherwise by your doctor).
  • Replenish magnesium: Include magnesium-rich foods like leafy greens, almonds, and pumpkin seeds. In some cases, a supplement may be useful — consult your doctor.
  • Boost potassium intake: Avocados, mushrooms, and spinach are excellent low-carb sources of potassium.
  • Hydration remains key: Continue drinking adequate fluids throughout the day to support overall electrolyte balance.

Stay the Course

These early side effects are not permanent. They’re part of your body’s natural shift from relying on carbohydrates to using fat as a primary energy source. With a little patience and the right nutritional adjustments, most people notice these symptoms ease within the first two weeks.

Once past this transition, many experience improved energy levels, reduced cravings, better digestion, and overall enhanced well-being.

So if you’re facing the 3 Cs right now — know that it’s temporary. Stay informed, take care of your body, and lean on the DIP principles. You’re on the right track.

#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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