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Tips To Eat Smart During Diwali & Avoid Weight Gain

Eat Healthy During DiwaliWith the long Diwali holidays ahead of us, there are sure to be outings, guests visit and dinner parties among other celebrations. More often than not, we end up indulging in sweets and other sinful foods and then feel guilty, which in turn makes us look for easy and quick ways to shed off those extra kilos. But, the unfortunate part is that we end up resorting to all the wrong ways of shedding that extra weight which again has a YO-YO effect. But don’t worry! We got a few health tips that will help you eat smart during Diwali!

Tips To Eat Smart During Diwali 

  • If you plan to go out, don’t go on an empty stomach. Eat a small snack before you head out. Choose snacks like boiled corn, mix veggie salad, a fruit bowl, sprouts, veggie soup, yogurt with crushed nuts, whole wheat bread sandwich, etc. This will keep you full and prevent binging/overeating when you are out.
  • If one meal goes for a toss, make sure the rest of the meals are absolutely on track. For instance, if you have a dinner party, make sure your meals through the day such as breakfast, lunch and mid meals are balanced and healthier.
  • Sip water frequently throughout the day. It will keep you hydrated and will also satiate false hunger.
  • Pick healthier desserts. Choose dry fruits, fruits, kheer, phirni, shrikhand (you can make it using hung curd), dark chocolates, til or peanut chikkis, dink laddoos (gum arabic), etc. over any other sugar-loaded sweets. Sweets made out of jaggery or organic honey are good to go. Remember, we need to take care of the portions too.
  • Choose baked food items over deep fried ones.
  • Compensate: It’s true that saying “NO” when you are offered sweets by your loved ones, especially during this festive season, is going to be difficult. Don’t worry! Pick one, eat it mindfully and enjoy the eating experience. Now you know what to do next. Compensate for your extra caloric intake in your following meals. More fibre (salads, veggies), good amount of proteins and lesser carbs.
  • Go easy on the alcohol. It’s a major dehydrator and contains empty calories. Choose red wine over any other hard drinks. Sangria would be the best option here (cut fruits in red wine).
  • Be a health-conscious host. Serve snacks like dhokla, masala peanuts, unsalted nuts and dry fruits, sprout-chaat, fruit salad, idlis, baked chaklis, etc. Avoid serving soft drinks or artificial juices. Lemon water, jal jeera, flavoured milk, spiced buttermilk, fresh fruit juices, etc. would be some better options here.
  • Firecrackers are going to pollute the air. The pollutants (free radicals) have an easy access to our body as we breathe. Neutralize the free radicals by consuming adequate antioxidants through colourful fruits, berries and vegetables.
  • Last but not the least, don’t forget to work out! Workouts would kick your body’s metabolism in high gear, helping you burn calories faster. It’s best to get your workout done before going out for a party. The spiked metabolism would help you burn better when you eat at a party.

We hope you have a great Diwali and these tips help you celebrate a happier, healthier and guilt-free one! If these tips help, do let us know in the comments below.

For more on healthy living, check out Healthy Reads or get some more tips directly from a GOQii Coach by subscribing for 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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Low Calorie Open-Faced Sandwich for Weight Watchers

healthy recipeCraving for a quick snack? Want it to be healthy and aid your weight loss goals? This one is dedicated to weight watchers who wish to eat a low calorie, tasty sandwich! This is my personal healthy recipe for a good low-calorie open-faced sandwich.

Here’s what you will need:

  • Finely chopped purple cabbage (you can use normal cabbage) – 250 gm
  • Shredded carrots – ½ cup*
  • Finely chopped onions – ½ cup
  • Finely chopped fresh coriander leaves – ½ cup
  • Shredded paneer – ½ cup
  • Chilly ginger paste – 1 tbsp*
  • Salt to taste
  • Multigrain bread – 6 slices
  • Green chutney (coriander, garlic, chilly, ginger)
  • Butter or ghee for toasting

Method

  1. In a big bowl, add cabbage, carrot, onion, coriander and paneer and mix
  2. Add chilly ginger paste and salt to the mixture
  3. Take a multigrain bread and spread a tsp of green chutney, top the bread with 3 tbsp of vegetable mix. Repeat this process for all slices.
  4. Grease a pan with butter or ghee and put the slices with vegetable mixture on it to get toasted for 3 to 5 minutes on medium flame.
  5. Once the base of the bread is golden brown, remove it.
  6. Cut diagonally and serve immediately.
  7. Add some cheese on the prepared open bread sandwich if required

Highlights of the Low-Calore Open-Faced Sandwich

  • It has so much color on the plate and gives you the required antioxidants, flavonoids, vitamins and minerals in a quick way
  • Reducing the use of an extra bread makes it a light snack
  • It tastes absolutely delicious!!

*Abbreviations: 1 cup = 200 ml, 1 tbsp = 15 ml

Do try this low-calorie open-faced sandwich, upload your pics on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads or to get more advice on recipes, nutrition and diet tips for kids, 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.

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Late Lunching can slow Weight Loss…

Late Lunching can slow Weight Loss…
A new study suggests that if you’re trying to lose weight, it’s not just about how many calories you consume but also when you consume them. If lunch is your biggest meal of the day and you tend to eat it later, you may lose weight more slowly and lose less of it overall.

In other words, the later you eat your main meal, the harder it is to lose weight. This is the conclusion reached by researchers from Brigham and Women’s Hospital (BWH) and Tufts University in Boston (US), and the University of Murcia in Spain. Their findings were published in the International Journal of Obesity.

Frank Scheer, senior author of the study and Director of the Medical Chronobiology Program at BWH, stated:

“This is the first large-scale prospective study to demonstrate that the timing of meals predicts weight-loss effectiveness.”

He added:

“Our results indicate that late eaters displayed a slower weight-loss rate and lost significantly less weight than early eaters suggesting that the timing of large meals could be an important factor in a weight-loss programme.”

Why This Study Matters

While there is significant evidence from animal studies linking meal timing to weight regulation, there has been limited data in humans. That’s what made this study so compelling.

The researchers analysed data from 420 overweight individuals enrolled in a 20-week weight-loss programme in Murcia, Spain. Here, lunch is typically the main meal of the day, accounting for about 40% of total daily calorie intake.

Participants had an average age of 42, and the group was evenly split between men and women. About half were “early eaters” (lunch before 3 PM) and half were “late eaters” (lunch after 3 PM).

Key Findings

  • Early eaters lost significantly more weight than late eaters.
  • Late eaters experienced a slower rate of weight loss and showed lower insulin sensitivity a known risk factor for type 2 diabetes.
  • These differences were not explained by:
    • Total calorie intake
    • Energy expenditure
    • Appetite-regulating hormones (leptin and ghrelin)
    • Sleep duration
    • Presence of the “clock gene” (linked to weight management difficulty)

Interestingly, while breakfast and dinner timings made little difference, the study found that:

  • Late eaters tended to be “evening types”
  • They ate smaller breakfasts
  • They were more likely to skip breakfast altogether

What This Means for You

According to lead author Marta Garaulet, Professor of Physiology at the University of Murcia:

“Timing of food intake may play a significant role in humans. Weight-loss programmes should consider not only calorie intake and macronutrient distribution, but also the timing of food.”

This study focused on a Mediterranean-style diet where lunch is the main meal. In countries like the UK or US where snacking contributes up to 25% of daily calories applying these findings directly may be more complex.

If you’re struggling to lose weight, consider when you’re eating, not just what or how much. Eating your main meal earlier in the day could improve your metabolic health and help you shed kilos more effectively.

Want to learn more about nutrition and fat loss? Browse Healthy Reads. Or get personalised guidance from a GOQii Coach by subscribing 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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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.

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