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Search Results for: weight loss

June 23, 2025 By GOQii 6 Comments

The Preliminary Step To Weight Loss Is Training Your Mind

the preliminary step to weight loss is training your mindWe’ve noticed that many of our players often say the same thing when it comes to losing weight:
“I don’t think I’ll lose weight no matter how hard I try because I don’t have the willpower.”

If you’re already aware that willpower is something you struggle with, that’s actually a good place to start. Because once you’re aware, you can take active steps to strengthen it and the truth is, it’s far easier than you think!

Barriers To Weight Loss

Weight loss starts with a decision – a mindset shift. You can absolutely lose weight if you decide to. But the biggest barrier isn’t the workout or the diet plan. It’s self-discipline and willpower to consistently follow the habits your coach has set for you.

Often, people get caught in a cycle:

  • Eating too many refined carbs, fats, and processed foods
  • Feeling constantly tired or lethargic
  • Avoiding exercise
  • Losing motivation
  • Giving up altogether

It becomes a loop of frustration and hopelessness. But here’s the good news – you can break that cycle.

Only You Can Make The Change!

There is a way forward and it starts with you.

Willpower isn’t a magical trait you’re born with or without. It’s more like a muscle – a skill that improves with practice.
For example, the first time you turn down your favourite sweet, it’s hard. But the next time? It’s a bit easier. Do it enough, and it becomes second nature.

But how exactly do you say no?

preliminary step to weight lossIt’s All in Your Brain

Whether a habit is good or bad, your brain is always learning. When you repeat a behaviour, your brain forms a neural pathway that gets stronger over time. Give in to cravings once, and your brain starts laying the groundwork for that to become a habit. Repeat it, and the pathway becomes stronger.

The key is to shift focus from habits that harm you to those that serve you.
You’re not trying to erase the old – you’re building something better.

If you need help replacing negative patterns with sustainable, healthy habits, consider working with a professional.

A GOQii Coach can guide you through the entire process, helping you develop the mindset, motivation, and structure you need to succeed.

Subscribe to GOQii’s Personalised Health Coaching to build the mental strength and lifestyle habits that support lasting weight loss.

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.

June 14, 2025 By Alfana Khatri 5 Comments

Unable to Lose Weight? 7 Secrets for Sustainable Weight Loss

lose weightHave you ever found yourself doubting whether you’ll ever reach your weight loss goal? How many times have you been tempted to give up? Despite your best efforts—following exercise routines, eating right, controlling cravings—the results just don’t seem to show.

If that sounds familiar, you’re not alone. Many people struggle with weight loss even when they feel they’re doing everything right. But here’s the truth: there’s more to it than just diet and exercise.

Let’s uncover 7 powerful yet practical secrets to sustainable weight loss.

1. Focusing on a Single Number

Do you check your weight often and feel disappointed?

Weight loss isn’t only about the number on the scale – it’s about fat loss and muscle gain. Your body composition, ethnic background, and muscle mass all affect the number you see. That’s why tools like Body Composition Analysis (BCA) give a more accurate picture. Aim to do one every month, and track waist and hip measurements every 15 days for better insights.

 2. Setting Unrealistic Goals

Aim for slow and steady weight loss – about 1.5 to 2 kg per month. It’s easier to achieve and maintain. Crash diets and short-term fixes may give quick results, but they’re rarely sustainable.

Set tangible, measurable goals, and back them with a clear plan. If you’re unsure, seek guidance from a certified coach to help you track progress effectively.

 3. Sitting for Too Long

Exercising for an hour daily but not seeing results? The culprit might be your sitting time.

Research suggests that sitting continuously for long periods can slow metabolism, stiffen joints, and lead to back pain—similar in risk to smoking! Break the cycle: stand, stretch, or walk every 30 minutes. It adds up over the day.

 4. Poor Sleep Habits

Adults need 7-9 hours of sleep per night. It’s when your body repairs tissues, processes information, and balances hormones.

Inadequate sleep not only makes you crave junk food, but it also disrupts your circadian rhythm, leading to weight gain. For best results, try to sleep between 10 pm and 6 am – your body responds best during these “golden hours”.

 5. Stress Management

Are you stressed about not losing weight? Ironically, that stress might be the reason.

Stress raises cortisol levels, which promotes fat storage – especially around the belly. It also interferes with sleep and triggers ghrelin, the hormone that increases hunger even when you’re not truly hungry.

Chronic stress can also lead to emotional eating, fatigue, and even anxiety or depression. Managing it through meditation, breathing exercises, or time outdoors can do wonders.

 6. Low Water Intake

Many people mistake thirst for hunger. A simple glass of water may be all you need instead of a snack.

Set a habit: drink one glass of water before every meal. Stay well hydrated throughout the day, especially before, during, and after workouts.

7. Nutrient Deficiencies

Deficiencies in Vitamin B12 and Vitamin D3 can hinder fat loss.

  • Vitamin B12 helps convert fat, protein, and carbohydrates into usable energy.
  • Vitamin D3 plays a role in limiting fat storage and improving mood and muscle function by increasing serotonin and testosterone.

Shockingly, up to 50% of the global population may be deficient in Vitamin D. It’s worth testing and supplementing if needed.

Still searching for that “magic pill”? The truth is, there’s no quick fix – but combining these 7 steps can create real, lasting change. Stay consistent, stay patient, and stay kind to your body.

For more tips, visit our Healthy Reads section or get expert guidance by subscribing to 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.

June 12, 2025 By Roopa Tandur 5 Comments

11 Fat Burning Foods You Should Try For Weight Loss!

fat burning foodsYou’ve been exercising, eating in measured quantities, counting your calorie intake, controlling cravings, and drinking plenty of water. Yet, even after 5–6 weeks of doing everything right, the scale refuses to budge. You start to wonder—could it be your food choices? Quite possibly. But don’t worry—try these fat-burning foods which may boost your metabolism and support your weight loss journey.

Fat Burning Foods For Weight Loss

  1. Eggs:
    Often called a nutritional powerhouse, eggs top the list as a complete food. High in protein and healthy fats, they keep you fuller for longer. People who include eggs in their breakfast tend to experience fewer cravings throughout the day, along with improved waist circumference and body fat reduction.
  2. Green Tea:
    A potent antioxidant, green tea triggers fat cells to release stored fat for energy. It may also reduce body fat and lower cholesterol. Its flavonoids and phytochemicals are known to boost metabolism and aid recovery after intense workouts.
  3. Nuts & Seeds:
    Almonds, walnuts, flaxseeds, and pumpkin seeds are rich in micronutrients like magnesium, selenium, and zinc. These healthy fats curb hunger and may help reduce belly fat. Flaxseeds are particularly high in fibre and mucilage, creating a sense of satiety when soaked in water.
  4. Fatty Fish:
    Fish like salmon, herring, sardines, and mackerel are rich in omega-3 fatty acids, which help reduce inflammation. Their high-quality protein supports lean muscle mass, increases metabolism, and enhances fat burning—even at rest.
  5. Avocados:
    Packed with monounsaturated fats and minerals like potassium and magnesium, avocados reduce bloating, aid nutrient absorption, and support digestion. Their healthy fats and fibre also help you feel full for longer.
     
  6. Leafy Greens:
    Kale, spinach, and collard greens are loaded with magnesium and iron, which reduce stress and aid oxygen flow. Stress is often linked with weight gain, so leafy greens can indirectly support weight loss while being easy to incorporate into your meals.
  7. Probiotics like Yoghurt:
    Probiotics improve gut health, reduce bloating, enhance immunity, and promote better nutrient absorption. A balanced gut may lead to a faster metabolism. Natural yoghurt (unsweetened) is a widely available probiotic option in the UK.
     
  8. Spices (Pepper & Cinnamon):
    Pepper contains capsaicin, which burns belly fat and boosts energy conversion. Cinnamon helps cells absorb glucose more efficiently. Both may help reduce water retention and salt cravings while supporting fat metabolism.
  9. Apple Cider Vinegar (ACV):
    Taking ACV before meals may slow carb digestion and reduce blood sugar spikes—one of the causes of fat storage. It also supports digestion and helps you feel full sooner.
  10. Legumes:
    Beans, peas, chickpeas, and lentils offer protein, fibre, and complex carbs. They support muscle formation and slow the release of sugars into the bloodstream, promoting sustained energy and fat loss.
  11. Healthy Oils (Coconut & Olive Oil):
    Coconut oil contains MCTs that suppress hunger and aid fat burning, while olive oil improves insulin sensitivity and helps regulate blood sugar levels. Both can support metabolism and satiety when used in moderation.

Add these foods to your weight loss plan mindfully. Always consult your GP, dietitian, or nutritionist—especially if you have any allergies or pre-existing health conditions.

Want more tips on sustainable weight loss? Explore our articles here or subscribe to 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.

June 4, 2025 By GOQii 20 Comments

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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