GOQii

Blog

Search Results for: weight loss

By Leave a Comment

YOUR FOOD GUIDE – Small food changes can make your journey with USEMA smooth and successful.

How USEMA works and why diet matters?

USEMA contains semaglutide, a GLP-1 receptor agonist used to manage type 2 diabetes with obesity.

  • It works by mimicking a natural hormone (GLP-1) in the body that helps control blood sugar levels.
  • It reduces appetite and helps you feel full sooner, which supports healthy weight loss.
  • This also contributes to better metabolic control.
  • Because GLP-1 RA therapy can change how much and how often you eat, proper nutrition becomes important during treatment.

USEMA helps you:

  • Feel full faster
  • Feel full with smaller food portions
  • Stay full for longer time
  • Reduce hunger and cravings
  • Control blood sugar levels

Why nutrition matters when you are on USEMA

When you begin to feel full more quickly and stay satisfied for longer, it’s natural to eat less than you did before and in smaller portions. If these meals are not balanced nutritionally, you may not get all the nutrients you need.

This may lead to:

This may lead to

Smart habits to get the best results with USEMA

 

What is a healthy plate?

Healthy plate is a simple and practical way to plan meals that supports your overall health, energy levels, and better blood sugar control. Instead of focusing on strict calorie counting, it focuses on a well-balanced diet with the right proportions of different types of food.

Meal tips when on USEMA : (Do’s and Don’ts)

Do’s Don’ts
Consume well-balanced meals at regular intervals. Avoid fried, oily, and very spicy foods.
Drink adequate water throughout the day. Limit alcohol intake.
Limit consumption of processed foods. Avoid eating fruit with lunch or dinner.
Eat slowly and chew food thoroughly. Avoid lying down immediately after meals.
Choose fruit as a mid-morning or evening snack. Avoid heavy exercise immediately after meals.
Keep a record of your food and water intake. Do not eat in a hurry.
Choose healthier cooking methods like steaming, stir-frying, or baking rather than frying.

Importance of nutrition to protect muscle and bone health during weight loss

Protect muscle during weight loss

When you lose weight, your body loses not only fat but also some muscle mass. Muscle loss can account for about 10–25% of total weight loss. This is a natural change in the body, but it can be minimized by eating enough protein by staying physcially active and strength training.

You may have a higher risk of muscle loss if you:

  •  have inadequate protein intake
  •  are older in age
  •  are a post-menopausal woman
  •  do not perform strength or resistance exercises regularly

To protect your muscles and improve strength:

  • Eat adequate protein (about 60–75 g/day or up to 1.5 g/kg body weight per day).
  • Include high-quality protein sources such as soy products, pulses, dals, sprouts, and dairy for vegetarian options, and eggs, chicken, and fish for non-vegetarian options.
  • Include strength or resistance exercises regularly to maintain muscle mass.

Protecting bone health during weight loss

Rapid and significant weight loss (around 14% or more within 3–4 months) may also lead to some bone loss, especially in women and older adults.

Bone loss during weight reduction may depend on:

  •  How quickly you lose weight
  •  Your protein intake
  •  Your level of physical activity
  •  Your starting body weight

Loss of bone density can increase the risk of fractures and affect long-term bone health.

To keep your bones strong:

  • Ensure adequate protein intake.
  • Include nutrients important for bone health, such as calcium and vitamin D.
  • Stay physically active, especially with weight-bearing and strength exercises.

Healthy dining-out tips

Socialising and eating away from home are part of everyday life. With a few mindful choices and portion control, you can enjoy dining out occasionally. The following tips can help you make healthier and more comfortable choices while eating out.

#BeTheForce

References:

  1. Collins L, Costello RA. Glucagon-like peptide-1 receptor agonists. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.
  2. Mozaffarian D, Agarwal M, Aggarwal M, et Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503. doi:10.1002/oby.24336
  3. Almandoz JP, Wadden TA, Tewksbury C, et Nutritional considerations with antiobesity medications. Obesity (Silver Spring). 2024;32(9):1613-1631. doi:10.1002/oby.24067
  4. van der Klaauw AA, Keogh JM, Henning E, et al. High protein intake stimulates postprandial GLP1 and PYY release. Obesity (Silver Spring). 2013;21(8):1602-1607. doi:10.1002/oby.20154
  5. Leidy HJ, Armstrong CL, Tang M, Mattes RD, Campbell WW. The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity (Silver Spring). 2010;18(9):1725-1732. doi:10.1038/oby.2010.45
  6. Bodnaruc, M., Prud’homme, D., Blanchet, R. et al. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond) 13, 92 (2016). https://doi.org/10.1186/s12986-016-0153-3
  7. How to Activate GLP-1 Ohio State University. (2025 July 1). Accessed February 21, 2026.
  8. Joslin Diabetes Healthy Plate Method. Joslin Diabetes Center. Accessed December 29, 2025.
  9. Gentinetta S, Sottotetti F, Manuelli M, Cena H. Dietary Recommendations for the Management of Gastrointestinal Symptoms in Patients Treated with GLP-1 Receptor Agonist. Diabetes Metab Syndr 2024;17:4817-4824. Published 2024 Dec 19. doi:10.2147/DMSO.S494919
  10. Pamela Kushner, Carlos Campos, Aaron King, Davida Kruger, Javier Morales; Clinician Guidance on the Benefits of Healthy Nutrition and Increased Physical Activity for People With Type 2 Diabetes Following Glucagon-Like Peptide 1 Receptor Agonist Initiation. Clin Diabetes 15 December 2025; 43 (5): 681–695
  11. Figueiredo VC. Revisiting the roles of protein synthesis during skeletal muscle hypertrophy induced by Am J Physiol Regul Integr Comp Physiol. 2019;317(5):R709-R718. doi:10.1152/ajpregu.00162.2019
  12. American Diabetes Association. What can I eat? Healthy eating away from home (WCIE Participant Guide, Class               3)

.https://professional.diabetes.org/sites/default/files/media/wcie_participant_guide_class_3_lr.pdf

Disclaimer: The information provided herein is prepared based on articles provided under reference and reviewed by a qualied dietitian intended for bringing general awareness and are/is not intended to replace professional medical advice. Seek advice from the qualied health care professional before adopting the suggestions or if you have a doubt regarding your health condition. USV Private Ltd., (“USV”) disclaims all liabilities or damages arising directly or indirectly from the advisory services. Copying, circulation and distribution of this content is strictly prohibited.

By 4 Comments

Interesting facts about Salt you should know

SaltWe all know that salt is an essential ingredient in our food. It’s hard to imagine a meal without it! But what exactly is salt, and why is it so important? While most of us are familiar with table salt, there are some fascinating facts about salt that you might not know. Let’s dive into the world of salt and uncover its role in our lives.

What is Salt?

Salt is made from sodium, a naturally occurring mineral, and is a major ingredient used worldwide. Most of the sodium we consume is in the form of sodium chloride, commonly known as table salt. But salt is more than just a seasoning—it plays a vital role in our health and daily lives.

Interesting facts about Salt

  1. Widely used Additive
    • Salt is one of the first food additives and seasonings used by humans. Today, it’s one of the most widely used additives, second only to sugar in the amount added to food.
  2. Too much salt is harmful
    • While salt is necessary for human life, over consumption can lead to health issues like high blood pressure, hypertension, and heart disease. On the other hand, consuming too little salt can cause hypotension.
    • High blood pressure is a major risk factor for heart disease, stroke, and kidney disease. However, sodium intake alone isn’t the sole cause—factors like family history, weight, race, physical fitness, and smoking also play a role.
  3. How Much Salt Should You Consume?
    • Under normal conditions, a person needs about 2500 milligrams of sodium daily, which is roughly half a teaspoon of salt.
  4. Replenishing Salt
    • During conditions like excessive sweating (from workouts, sports, or trekking), diarrhea, or vomiting, sodium is lost, and the body’s need for it increases. This increased need can usually be met through diet, as the average diet already contains more sodium than required.

Sources of Sodium

  1. Table salt and seasoning:
    • Sodium is often added to foods during preparation in the form of table salt, monosodium glutamate (MSG), sea salt, black salt, or rock salt. One level teaspoon of salt contains about 2000 milligrams of sodium.
  2. Processed foods:
    • Salt and sodium-containing additives are commonly found in processed foods like chips, salted nuts, pickles, sauces, and ketchup. These additives also help preserve food.
  3. Natural sources:
    • All animal-based foods naturally contain sodium. Most fresh fruits and vegetables also have small amounts of sodium.
  4. Medicines:
    • Some over-the-counter drugs and medications contain sodium, so it’s important to check labels if you’re monitoring your sodium intake.

The Role of Salt in Health

Experts believe that while cutting down on salt may not prevent high blood pressure, it can help lower blood pressure for people who are “salt-sensitive.” A low-salt diet, combined with weight loss, medication, or other lifestyle changes, can effectively control high blood pressure.

Salt is a tasty and essential ingredient in our daily cooking, but moderation is key. Use it wisely to stay healthy. For instance, switching to rock salt can help keep blood pressure in check.

We hope this article equips you with valuable insights into the role of salt in your life. If you found this information helpful, we’d love to hear your thoughts in the comments below.

#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.

By 1 Comment

Healthy Eating: Spinach Paratha

spinach parathaIf you love parathas, roti, or chapati for breakfast, here’s a way to make the first meal of your day a healthy one! This Spinach Paratha recipe is loaded with essential nutrients to fuel your day and improve overall health. Spinach, the star ingredient, is packed with vitamins and minerals that benefit your body in numerous ways. Let’s get started!

What You Will Need

  • Spinach leaves – 200g
  • Gram flour (besan) – 2 tbsp
  • Wheat flour – 1 cup
  • Ajwain (carom seeds) – 1 tsp
  • Green chilli – 1-2
  • Ginger – 1 tsp
  • Oil – 1 tbsp
  • Salt to taste

How to Prepare

  • Step 1: Boil water in a pan and turn off the flame. Add the spinach leaves to the hot water and let them blanch for 1-2 minutes. Remove the leaves and soak them in cold water to retain their vibrant green color.
  • Step 2: In a mixer or blender, make a puree using the blanched spinach leaves, ginger, and green chillies.
  • Step 3: In a mixing bowl, combine wheat flour, gram flour, and salt. Mix well, then add the spinach puree, ajwain, and 1 tsp of oil.
  • Step 4: Knead the dough well and let it rest for 10-15 minutes.
  • Step 5: Divide the dough into small portions and roll them into medium-thick parathas.
  • Step 6: Heat a tawa (griddle) and roast the paratha on both sides, applying a little oil for a crispy texture.
  • Step 7: Serve hot with carrot raita or your favorite chutney.

Highlights of the Spinach Paratha

  • Nutrient-Dense: Spinach is one of the most nutrient-dense leafy green vegetables, rich in Vitamin K, which supports bone health and blood clotting.
  • Eye Health: Spinach contains lutein and zeaxanthin, antioxidants that promote eye health and reduce the risk of age-related macular degeneration.
  • Reduces Oxidative Stress: The antioxidants in spinach help combat oxidative stress, reducing the risk of chronic diseases.
  • Manages Blood Pressure: Spinach is high in potassium, which helps regulate blood pressure levels.
  • Weight Loss-Friendly: Low in calories and high in fiber, spinach parathas are a great addition to a weight-loss diet.

This Spinach Paratha is not only delicious but also packed with nutrients to kickstart your day on a healthy note. It’s easy to prepare, versatile, and perfect for anyone looking to add more greens to their diet. Give this recipe a try and let us know how you liked it in the comments below!

Do you have any other healthy breakfast recipes you love? Share them with us in the comments below! For more healthy recipes, check out Healthy Reads or get in touch with your GOQii Coach by subscribing for Personalized Health Coaching here.

Eat Healthy and #BeTheForce

By 16 Comments

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

Ananda Mukherjee Health StoryAs 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 conversation, celebrating the strength and uniqueness of each survivor.

Today, we bring you the inspiring survival story of our player ‘Anand Mukherjee’, a testament to courage, determination, and the unwavering human spirit. Anand’s journey is not just a story of battling cancer but a celebration of life, love, and the unique ways in which he turned challenges into triumphs, with help from his GOQii Coach. His story reminds us that while cancer may be a common adversary, every survivor’s path is extraordinary, and their voice deserves to be heard.

We present before you Ananda’s journey and reflect on the power of unity, hope, and the unique story that binds us all in the fight against cancer.

Going From Slender To Overweight 

Ananda Mukherjee had a very poor work-life balance. This coupled with bad eating habits such as drinking several cups of coffee, eating unhealthy and sleeping less really took a toll on his body. “I could never sleep, so I was on sleeping pills,” says Ananda. 

Not being able to sustain such a lifestyle, Ananda Mukherjee quit his job in 2018 but didn’t do much for his health. When COVID struck, he couldn’t exercise or go out – which made his life pretty sedentary. The only positive outcome he says was that he was able to add certificates to the hobbies he indulged in such as Interior Design and Gardening & Landscaping.

In the course of time, before he realized, his weight had increased from 56kg to 83kg. “I was asked by people, what has happened to you?” Ananda says that he was slender from the age of 15 till 45 and his weight had remained the same. So when he gained weight, it was noticed by everyone. 

More Bad News…

In 2021, he was diagnosed with a terminal medical condition that affected his intestine  (Adenocarcinoma in the small intestine i.e. Cancer of the Intestine). The first thing his doctor told him was to quit smoking and get active. His food habits also needed to change. He had to bring some discipline in his life. 

As his medication and radiation treatment began, the side-effects such as weight loss, loss of appetite, digestion issues like gas, bloating, etc. began to show. All of this also affected him mentally and emotionally. He was on antidepressant pills for his anxiety issues as well. 

During this time, he was introduced to GOQii by a friend and from social media. When he did his research, he realized that it’s not just a fitness tracker but a service that offers personalized health coaching as well. He says, “Without any hesitation I decided to get a GOQii and try it”. 

Getting Back On Track With GOQii 

Ananda Mukherjee joined GOQii in September 2021. At the time he joined, he weighed 70kg, his HRA was 43 and his BMI was 25.71. His health goal was to lose fat, gain muscle, improve sleep, get rid of stress and anxiety and control his BP. 

Since he was under radiation therapy, after each radiation session, his health goal would change as per the side effects he faced. He had lost 5kg due to the radiation therapy. His health goals fluctuated between improving oxygen levels, heart rate, getting rid of GI issues like gas, bloating, indigestion, nausea as well as respiratory problems like cough, cold, chest congestion, etc. Along with help from his GOQii Coach Vaishali, he had to manage lifestyle changes accordingly.

Coach Vaishali suggested simple healthy changes in his lifestyle which included eating fruits, drinking lukewarm lemon water in the morning, including lemon zest, and having wheatgrass and aloe vera juice to boost immunity. For protein and omega 3, she suggested dry fruits.

During the course of their journey, she got him away from sugar and smoking. Ananda was asked to engage in his hobbies and meditation to improve his mental and emotional wellbeing as well as remain stress-free. 

Ananda also shared his journey with us in detail as he spoke to our Founder & CEO Vishal Gondal

What Changes Did Ananda Mukherjee Experience? 

When asked about his journey so far, Ananda said, “GOQii has played a huge role. It brought about positivity in my life. My Coach Vaishali just created new habits based on my health goals and helped me follow those habits.” 

His radiation treatment is now complete and he is happy that he is able to sleep without taking any pills. His neighbors and friends are surprised at how fresh and healthy he looks now and his wife has also complimented him.

“I blindly follow what my coach suggests and that has given me results. She has been a mom at times, an elder sister at times and has been able to get me to do things. I am totally off smoking and alcohol and my diet is simple,” he says. 

Ananda has been getting all his exercise lessons and nutrition tidbits from GOQii Play classes. He loves the recipe classes on GOQii Play and has been able to make quite a few dishes at home to avoid eating out.

He jokes with his friends saying, I am just chilling and losing weight and has been advocating GOQii to all of them. He says, “This current life is a tectonic shift in my life.” He is able to get back to his medium sized clothes from having gone upto XL size. 

He says, “A coach is necessary to achieve your goals especially when it is about health. There has to be someone to motivate you to do the right things. I have always believed in mentors and with a coach or a mentor your journey only becomes that much more interesting and easier”. 

Ever since being on GOQii, in almost 9 months’ time, Ananda has been able to get into the Elite category. He is following a healthy lifestyle, enjoying his life and is now a landscape designer and also loves gardening. He walks daily for physical fitness and meditates for mental and emotional wellbeing.

Currently his HRA is 81. He has stopped taking antidepressant and sleeping pills as well. His current weight stands at 67kg.

What Does Coach Vaishali Vibhute Have To Say About Her Player?

Ananda started his journey on Sept 20, 2021. The day he joined as a player, he was very depressed, stressed, feeling low both mentally and physically, emotionally disturbed and overweight. He smoked a lot. When I started coaching, he weighed 70kg, HRA was 43 and BMI was 25.71.

Despite being a fitness freak and having a gym at home, he had stopped exercising when he had quit his banking job, which led to a lot of weight gain. To get him back on track, I gave him a target of completing 3k steps and gradually increased it to 5k. I also gave him a few challenges like doing light weight exercises, and following pre and post workout meals. He completed all these tasks diligently. 

When GOQii launched the SAFE (Sedentary, Active, Fit and Elite) model, I told him I would like to see him in the ELITE category, as he was in the sedentary category. He accepted the challenge as he had a burning desire to achieve his health goals.

It is never easy to achieve a health goal. It requires some sacrifices, discipline, consistency and determination. If you are able to handle these 4 aspects well, nothing can stop you and Ananda has proven this fact! Though it was challenging for him to maintain his weight due to his medical condition, his endless efforts and discipline helped him achieve what he aimed for.

We’re wishing Ananda Mukherjee well on his journey of being healthy and fit! Does his Health Story inspire you? Do you want to make a radical lifestyle shift as well? Subscribe for GOQii’s Personalised Health Coaching and start now: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads.

#BeTheForce  

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 […]