Search Results for: portion control

December 5, 2020 By GOQii Leave a Comment

Getting A Push To A Healthier Lifestyle – Rohit Khatri User Journey

The choices we make early in life often determine our current predicaments. Unhealthy choices always lead to unhealthy consequences. But it doesn’t have to stay that way. It is never too late to make a shift to healthier choices. Lifestyle diseases can be reversed and you can live a healthy and fulfilling life. When things seem the bleakest, all you need is a gentle push in the right direction. Don’t believe us? Just ask our player Rohit Khatri!

Finding GOQii To Make A Change

Rohit Khatri is a 32 year old Delhi-based businessman who was introduced to GOQii through the ABBOTT Gutfit program in 2016. His doctor had asked him to register for a 3 month subscription with GOQii to adopt lifestyle modifications to manage his GERD issue as well as his weight, which at that time was 132kg. The doctor said that the only way he could get relief from GERD and other associated issues is when he reduces his weight.

“Most times, you know what the problem is but you can’t seem to do anything about it. You just give up and let life take its course,” says Rohit. He knew his weight had increased incredibly over the years and he just seemed to lack the will to do anything about it. He commends both his coaches, his previous coach, Swati and current coach Sakhi Agarwal, for giving him the confidence and the push to tackle his weight issue.

He points out that untimely eating, overeating and having absolutely no control over his junk habits were the sole cause behind his enormous weight gain.

Inculcating New Healthy Habits

The first and foremost thing that his coach assured him was that he doesn’t have to go through any drastic changes to his routine. She said they will adopt a gradual yet consistent method to losing weight and resolving his gastric issues. He was asked to make the following changes to his routine:

Drink jeera water on an empty stomach in the morning, followed by a fruit
Khichdi or Dalia for breakfast
For lunch, he was asked to eat roti, sabzi or dal-chawal, though the portion size was reduced
Avoid calorie-dense foods
Stay off junk food and sweets
Dinner consisted of more salads followed by home-cooked meals
Brisk walk for 45 mins every day (his duration has increased to 1.5 hours now)
He slowly included jogging, cycling or brisk walking or a combination of all to avoid boredom
During lockdown, he started watching GOQii Play and worked out with whichever coach was online during his exercise time

The Right Efforts Lead To Healthy Rewards

As a result of following his new healthy habits daily, Rohit Khatri witnessed the following changes in his life: “

Completely off GERD medication
Weight has reduced from 132kg to 103kg
He feels more energetic and positive about himself

He says that shopping for clothes earlier used to be a nightmare as he didn’t have many options for his plus size but now he doesn’t have to struggle as much. He is pleased with the compliments he gets from people for his weight loss and that even after 4 years, the weight he lost hasn’t come back. It makes him happy that he achieved his goal.

What Does Rohit Khatri Have To Say About GOQii?

He is grateful to both his coaches and says he owes it all to them. If not for them, he wouldn’t have gotten the push to focus on his health. They made it seem too easy to him, corrected him whenever he went wrong, motivated, and encouraged him at every step.

“Sometimes, all you are waiting for is a push in the right direction and GOQii gave that to me,” says Rohit Khatri. Now the habits have become a part of his life. He says that he can’t imagine a day without his jeera water, fruit and exercise.

What Does Coach Sakhi Agarwal Have To Say About His Progress?

Rohit Khatri was transferred to me on June 5, 2020. He was an Abbott Player and had a history of GERD. At the time, his weight was 120kg in July, his waist was 40 inches and his sleep time was disturbed i.e. 2am to 11am. I suggested 3 habits as per his goals:

Morning detox water to speed his metabolism
Improve sleep timings and change it to 11pm to 6am
Start taking an average of 3k steps a day

Later, I introduced other habits like replacing biscuits with roasted snacks or fruits and eating meals on time.

Now, he has increased his step count to 16-20k a day. He lost 11kg and 5 inches in 5 months. His current weight is 109kg and waist size is 35 inches. He is currently working hard to reduce his weight further and getting healthier. He is happy with his progress and has renewed his subscription for 1 year.

We’re thrilled to see Rohit Khatri make progress the right way with the right push from our team of experts. Found this story inspiring? Want to make a lifestyle change or know someone who wants to? Ask them to visit our website www.goqii.com or download the GOQii App now: www.goqii.com/app

For more stories to motivate you, check out other transformation stories on Healthy Reads.

#BeTheForce

May 25, 2019 By GOQii 1 Comment

“My Second Innings to Life” – Sunita Sinha

When driving towards professional success, our health often takes the backseat. Long work hours, never-ending meetings and tight deadlines take precedence over being active, drinking sufficient water and eating the right food. As junk food wrappers and boxes pile up on our desks and body aches and pains creep in, we notice only when it is too late.

It is important to know that when you are ready to turn your life around and determined to follow through, it is never too late! You can always change, you can always work towards good health and explore the benefits of an active lifestyle. Our GOQii Player Sunita Sinha learned this fact first hand!

In Her Own Words, Sunita Sinha Tells Us About Her Journey:

“I am a disruptive educator with a specialisation in Robotics & Language. Chocolate cravings and binge eating weren’t alien to me. Corporate meetings meant eating out frequently, coupled with long working hours. The mental overload, stress and lack of physical exercise resulted in various health issues.

I would often gasp for air after climbing only 2 floors! To add to it, at the age of 40+, I have already had 6 surgeries, hypertension (have been to the ICCU), high thyroid levels, and a spinal injury to name a few. This is just the tip of the iceberg.

My GOQii journey began a little more than 6 months ago. I was given a GOQii as a gift. The initial hesitation, resistance and apprehensions coloured my perspective and purpose. A hectic work schedule and professional demands tempted me to not wear the tracker. I knew that I would be a complete failure when it came to implementing any of the habits suggested by my coach. I had given up before I even began.

Then, something magical happened. Something pushed me from within. I decided to take baby steps. While the initial goal of 7000 steps seemed like a fantasy, I started with 600-1000 steps. I became more conscious of my diet and water intake by adding cucumber or carrot to my meals. My erratic sleep hours were clocked as well.

Like a school child, I waited earnestly for the app to display the unlocking of all habits. After two weeks, it happened! It became a catalyst. For the first time, I felt a sense of immense peace and satisfaction which no professional laurels could ever give!

I learned to invest in myself. GOQii made me realize the value of self-care and self-worth. Fitness was no longer restricted to gyms as it was easily accessible through GOQii Play within the GOQii App. With GOQii Play, I could attend fantastic workout sessions at my convenience within the comfort of my home. The range of sessions gave me the luxury of choice to go with what I was physically compatible with.

Gradually, I overcame my mental reservations and noticed an increase in my flexibility. I would keep aside a bottle and drink 2l of water meticulously. To combat hunger pangs, I indulged in carrot sticks, small quantities of salads, peanuts and dry fruits. Though my tiffin bag became bigger in size with different boxes, they were filled with healthy assortments. I followed a practical diet and gradually learned to eat in portions.

My step count increased slowly, blood pressure became controlled and my thyroid levels were stable. I can now walk 6km in 45 minutes without any shortness of breath. I do short bouts of runs as surgical reservations don’t permit me to do more. Though weight loss was not my target, I have lost more than 7kg. To the delight of my sons, I can now join them on treks and adventure sports.

My personality has undergone a makeover and self-confidence has increased qualitatively. I can now work for longer hours and still feel energized. Mental exhaustion has reduced to almost zero. Through all of this, my amazing GOQii Coach has been a strong motivator. Her guidance has been impeccable.

Fitness has become my lifestyle. It is a part of my regular routine now and is as common as domestic chores. Thanks to the GOQii App and its wearable tech, my life and my personality have both transformed drastically! Overall, it has been a completely satisfying experience. This journey made me realize a simple truth that one must master the mind before one can master the body!”

What did Sunita Sinha’s GOQii Coach Have to Say?

Sunita Sinha entered GOQii with a goal to get fit, fight hyperthyroidism and few medical issues. Despite her profession as well as home duties keeping her busy, she always updated her meals and activities. I would help her analyse them, guide her on a daily basis on how to maintain balance in her meals, irrespective of whether it was eating socially or at home.

She took all the analysis seriously and started implementing them in her as well as her family meals. It resulted in her shedding some weight/fat from her body. The improvement is clearly seen in her health, fitness and energy levels and her body is toned as well. To Sunita Sinha, I’d like to say that your best version is yet to come!

Keep going and #BeTheForce

March 9, 2019 By GOQii 1 Comment

From Fattest to Fittest! Pratyush Dixit & His Awe-Inspiring Transformation

Have you ever been in a situation that felt hopeless? Do you think that your current predicament is irreversible? Have your circumstances chained you down to the extent that you feel you cannot achieve your dreams? If everything around you is crumbling to an inescapable pit of despair, we want to remind you that things can change. You can change. It’s never too late. It’s never too late to reverse your circumstances and achieve your dreams.

If you want to know how this is possible, we want you to read Pratyush Dixit’s inspiring story of reversing the odds!

A marketing professional from Delhi, Pratyush Dixit has been working since 2005. He was leading a sedentary life due to the strenuous nature of his work. Especially for the past 8 years, handling stock provisions, then the hospitality sector and now heading a marketing division, he was always seated and stressed. Apart from being sedentary, Pratyush was also a foodie. He had been winning food eating competitions for as long as he can remember, enjoyed street food and was never into healthy eating. On the medical front, he had a family history of diabetes. At 34, he weighed 105 kg and things weren’t working well for him. He found himself thirsty throughout the day and urinating frequently at night.

Identifying these as the classic symptoms of diabetes, he went for a medical checkup. He was aware that his blood sugar might be high but once his tests came in, he got the shock of his life. His Blood sugar level was at 330 and PP (post prandial sugar after meals) was more than 525 and his cholesterol was extremely high. When he consulted his family doctor, he advised immediate measures to bring the situation under control. He was put on heavy doses of insulin till his sugar dropped to 200. Pratyush knew he had to bring his weight under control as well for him to be able to recover. He immediately took to walking and in 2 months was able to shed 7.5 kg.

Enter GOQii

At this point, Pratyush Dixit had read extensively about diabetes. He was searching for a fitness tracker that could help him. He came across other bands but eventually settled for GOQii. Initially, he didn’t want the coaching option as he believed he had read enough about diabetes to know everything. After a long conversation with the GOQii Coach assigned to him, he realized that he needs a coach. His Coach was knowledgeable, patient, understanding and motivating. She assured Pratyush that he will achieve his health goals.

Starting slowly, she told Pratyush that he need not rush in one go but should take one step at a time. For instance, when on the phone, he could squeeze in a walk. She encouraged him to eat healthy. Whenever he wanted to eat a pizza, she advised him to not eat more than a few bites. She also advised him to eat smaller portions throughout the day so that he was full and didn’t feel the urge to eat unhealthy.

Changing Habits and Getting On Track!

Pratyush stopped eating unhealthy. Now, he avoids rice completely. His diet involves a lot of protein and complex carbohydrates. On a daily basis, he consumes fruits with cinnamon (as it helps control blood sugar) as well as a couple of teaspoons of apple cider.

In the mornings, he starts his day with Fenugreek and Fenugreek water. Then he goes for one liter of luke warm water with apple cider, lemon, pepper and black salt. Post that some apple and cinnamon. He follows that up with some cold milk with Basil (Sabja) seeds. Later, he eats either Porridge, Oats or Upma loaded with vegetables. He then goes on to eat nuts, some pumpkin seeds, sunflower seeds, pistachios, almonds and/or walnuts.

For lunch, he takes multigrain chapati with one dal or vegetable or both and salads in good quantity. He also has buttermilk twice a day. In the evening, he munches on dehydrated pulses with some salt. He also eats a fruit, mostly pomegranate or pears. He avoids mangoes and pineapples. At night, he again eats a chapati, vegetable and salad. If he must opt for rice, he prefers brown rice.

For exercise, apart from walking, when he gets the time, Pratyush includes bicep and tricep curls as suggested by his Coach. He also manages to do a few pushups and squats. He has started jogging a little as well.

He was bedridden for 6 months because of lower back pain but was able to overcome that and recover. His GOQii Coach helped him with some yoga as well.

When Asked If He Still Eats Street Food, Pratyush Dixit Said:

“Now I go for healthy street food! Even if I go for the unhealthier one, instead of going for Dalda or ghee, I go for a olive oil tikki and I won’t take more than a bite or two. I avoid whole portions. I have stopped ordering from Dominos or Pizza Hut but opt for Pizza Express where they serve thin or wheat crust. If I’m out, instead of Aloo Tikka, I got for Paneer Tikka or Soya Chaat. Everything without butter. Then I opt for Green Tea regularly as well as Basil Leaves.”

What Were The Results?

Pratyush told us that he wasn’t worried about his blood sugar levels anymore. He slowly lost weight the healthy way with help from his GOQii Coach. He currently weighs around 80kg. Before, his HPCL was 14 and now, it is a stunning 5.2. His diabetes is completely under control. His PB recently was 95 and fasting was 80, both of which are not sugar levels of a diabetic. With diabetes under control and low cholesterol, he is always high on energy! He says that he is the healthiest person in his office! Recently, his TSH shot up. He is working towards controlling it. On a daily basis, he walks anywhere between 10k to 30k steps. He is a part of the Active Sunday group and every Sunday meets his like-minded GOQiites for some fun walks and exercises.

When Asked About GOQii, He Said:

“The best thing about GOQii is that it provides you some learned, educated and dedicated coaches. They are like friends who are helping you out. They are not just carrying that professional approach of ‘you have to do this and my job is done’. There is a lot of personal approach and they keep motivating you. That does not mean they are lenient. They keep pushing you to do better. Sometimes when I miss my walk, my coach tells me that it is okay. You can’t religiously follow your schedule every day. You aren’t a machine. The key is that even if you go off schedule, you should come back. With GOQii, there’s someone to motivate you to come back to that schedule. So that is what GOQii has done to me. When I told my coach of my problems, she assured me that we will overcome them and achieve my goals! I never thought I will be this fit person.”

People in Pratyush’s office consider him as their idol and often approach him for help. Once upon a time, he was fattest man in his society and now he is a role model with people asking him how he did it. He simply responds by saying because he had the zest to do it!

Going forward, Pratyush wishes to push his limits and practice Parkour Running. He is currently working with his coach to achieve this. As it was always his dream, now he feels he can finally achieve it.

What did you think about Pratyush’s journey? Share your thoughts in the comments below!

#BeTheForce

August 25, 2018 By Anusha Subramanian 3 Comments

A Tale Of Self Belief and Determination

Weight loss is often a mental challenge rather than a physical one. If you can focus and not drift away from your goals, more than half of your work is done. This is Tanay Rawat’s story on how he did it?

BEFORE?AFTER

Tanay Kumar Rawat’s goal was to achieve a normal BMI index, which required him to reduce his weight significantly. Also suffering from ENT disorders and constipation, breaking the mental barricade and gaining self-confidence was the first step Tanay adapted, towards his road to success.

“My primary health goal was to reduce my weight and achieve a normal BMI index, being subjected to ENT disorders and constipation didn’t make this task easier for me. The hardest part was to gain a sense of belief in myself and from there it was a less bumpy ride.

My coach Manmeet ma’am had planned a diet for me which required me to consume fewer carbs, fried food, and other junk items. Green salads, seasonal fruits, and a few chapatis became a regular in my everyday diet. It was also required that I walk for 20 minutes, a few minutes past my breakfast, lunch, and dinner. Other exercises in the regime included brisk walking of 45 minutes and some full body exercises.

Initially, walking for upto 20 minutes post dinner, I gradually brought the scale upto 1 hour per day. My diet was strictly supervised and controlled with minimum oil and fried food consumption. I reduced the intake of chapati’s ( flat bread) from 4 chapattis (flat bread) to 2 and mostly consumed only Vegetables, Dal or Milk as dinner. I also added salad’s and fruits into my diet and consumed them almost every day.”

Before joining GoQii, fried samosas and pakodas were a major part of Tanay’s, everyday diet. As far as walking and exercising were concerned, let’s just say his body received very minimal activity, leading to weight gain and other disorders. But those days are far behind him, integrating brisk walking and a healthy diet into his everyday life, Tanay has adapted a more disciplined way of life. When we asked him to comment on his achievement, this is what he had to say, “I have been able to reduce about 25kgs within 200 days of my new regime and I’m very proud of my achievement.”

Like every other individual out there, Tanay possessed the power to reshape his life and knew only he alone could better the quality of his life. This is a tale of self-belief and determination, which enabled Tanay to break free from his emotional bulwarks and make a difference.

Here is what Manmeet Kour’s has to say about Tanay Kumar Rawat

“At 41 years of age, reducing 25 kgs looked like a herculean task. Tanay’s determination was what inspired me to help him throughout. We started off by increasing his fiber intake, in the form of fruits and salads. Cinnamon water, flax seeds, and other healthy snacks were also introduced to Tanay’s diet. Brisk walking for 30-45 minutes every day was now a daily routine in his life. To improve Tanay’s sleep quality he was asked to consume nuts and drink a glass of milk before going to bed. The result was marvelous, Tanay burned 25kgs and reduced 2 inches from his waist and hips each. His stamina and immunity considerably increased and also felt very relieved of his ENT problem.”

Tanay is very active, determined, focused, and dedicated to his goal. He clocks more than 16 k steps daily, do yoga and meditation, consumes 3.5 liters of water daily and covers the distance of 12.5 km on an average day. His main area of concern was his weight, belly inches, and the stress. As a dedicated player, he started the walking and yoga right from the day-1 and never skipped a single day except for the traveling days. His food, steps, water log etc. everything is up to date never ever skipped even a single day without syncing the band. Each day’s food log right from the day it was told since August -17 is uploaded with the pics. Now he knows to controls portion and knows to compensate if he indulges once in a while. He joined with 103 kg and now he is 78 kgs. Initially, his diet was very low in proteins.

I tried to focus on his diet and also suggested him exercise to strengthen his core. I counseled him on choosing the healthy foods from the available choices. Als,o his dinner was made to be more on complex carbs and protein rich.As a coach, I am really glad to see his progress.