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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 13, 2025 By Urvi Gohil 3 Comments

5 Fat Loss Mistakes You Might Be Making

fat loss mistakes

The internet can be useful – there’s no denying that. Those fun DIY tricks and tutorials that help you pick up a new skill-set are pretty brilliant, aren’t they? But, like all things, the internet has a downside. While it helps you discover something new every day, it can also lead you down a rabbit hole of misinformation – particularly when it comes to health.

Take for example: Quick Fat Loss Tips or Lose Fat in 10 Days. While these headlines grab attention, they often promote unrealistic, unsustainable, and even harmful methods. So if you’re on a fat loss journey, here are 5 common mistakes you might be making – along with why it’s time to ditch the myths.

1. Starving for Fat Loss 

Research shows that chronic starvation reduces muscle mass and organ size by up to 20%. Weight loss through starvation can also lead to lower bone density, making you more injury-prone.

It doesn’t stop there. Starving slows down your metabolism and hampers overall body function. Worst of all, once you return to eating normally, your body may store more calories as fat—undoing all your efforts.

Golden rule: Eat healthy, balanced meals at the right time. Nourishment, not restriction, is key.

2. No Rest Day 

Think over-training equals faster fat loss? Think again.

Rest days are crucial to avoid muscle overuse and allow your body to recover. Lifting weights causes tiny muscle tears that can only repair – and grow – during rest. Over-training can actually stall fat loss, disturb your hormonal balance, and even cause amenorrhoea (loss of menstrual periods).

Tip: Take one rest day a week. Try light activity like walking, yoga, or deep breathing exercises.

3. Excess Protein Doesn’t Mean Better Fat Loss

Yes, protein helps you feel fuller and supports muscle maintenance – but more is not always better.

A high-protein diet alone won’t do the trick. Too much protein can strain digestion. What you really need is balance – enough fruits, vegetables, and complex carbs alongside your protein to support healthy fat loss.

4. Lack of Optimum Sleep

Getting fewer than six hours of sleep reduces leptin (the satiety hormone) and increases ghrelin (the hunger hormone). Translation? You’ll feel hungrier and less satisfied.

Studies show that people who sleep 7+ hours a night lose more fat and preserve more muscle mass. Lack of sleep also spikes cortisol – body’s stress hormone – which hinders fat breakdown and increases muscle loss.

So if you’re waking up early to squeeze in a workout but skipping sleep, it might be time to rethink your schedule.

5. Keeping Unrealistic Expectations

Setting tangible goals is great – but aiming too high, too soon, can backfire.

Studies show that people with overly ambitious expectations, especially those who are overweight or obese, are more likely to drop out of fat loss programmes within 6–12 months due to disappointment.

Instead: Set modest, achievable goals with the guidance of a certified coach. Progress that’s steady is progress that sticks.

Want to stop guessing and start getting real results? Speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

Did this article help you? Share your thoughts in the comments! And for more tips, check out our Healthy Reads on weight loss 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 11, 2025 By Luke Coutinho 2 Comments

Portion Control: The Right Method To Lose Weight

portion controlThe principles of weight gain and loss remain consistent, regardless of emerging theories on molecular science, blood group diets, fad exercise programmes, or restrictive eating plans. Fundamentally, your body utilises only the amount of food it requires for its functions. Any surplus is stored, potentially leading to fat accumulation.

If you’re extremely hungry and your only option is a slice of pizza, it’s acceptable to eat it. Your body will convert it into the energy it needs. However, consuming multiple slices of pizza, accompanied by a portion of pasta and a dessert, may exceed your body’s immediate energy requirements. This brings us to the importance of controlling our food portions. How much food does our body truly need?

Are We Eating More Than Our Bodies Require? 

Awareness is key. Consuming two to three large portions of bread, rice, or any staple carbohydrate at lunch or dinner might simply be out of habit. This pattern may have been established during your younger, more active years with a faster metabolism.

However, as time progresses, our bodies and their metabolic processes evolve. What if your body now requires just one portion of carbohydrates instead of three? What if a small scoop of ice cream suffices instead of a large serving? What if six small meals a day aren’t necessary? Perhaps you can still enjoy your favourite dessert by sharing it, avoiding feelings of deprivation.

Many individuals consume more than their bodies need, especially given the vast array of culinary delights available. Visually appealing dishes and desserts can stimulate our cravings. And that’s perfectly natural—we all appreciate good food.

The challenge arises when we overindulge, leading our bodies to store the excess energy. An expanding waistline is your body’s way of signalling that you’re consuming more than necessary or not engaging in sufficient physical activity to utilise the surplus energy.

While it may take months or even years for abdominal fat to accumulate, we often seek rapid solutions. This desire for instant results can lead to extreme measures that might harm our bodies. Intense workouts can strain our knees and backs, and drastic diets might result in nutrient deficiencies.

Portion control is a challenging yet effective method to lose weight and maintain it. It’s a sustainable lifestyle change that can combat the obesity epidemic. We all face challenges with food, but portion control offers a balanced approach to enjoying our favourite dishes while being kind to our bodies.

Why Do We Need Portion Control? 

The UK market offers various portion control plates designed to guide individuals in serving appropriate food quantities without feeling deprived. These tools can educate both adults and children about suitable portion sizes, fostering a culture of balanced eating.

For instance, the Healthy Portion Plate by Diabetes UK provides a visual guide to balanced eating and is available for purchase online.

By using such plates, families can instil healthy eating habits, ensuring meals are balanced with the right proportions of carbohydrates, proteins, fats, and vegetables.

Personally, I experimented with a portion control plate for a month. Initially, the servings seemed small, but I soon realised I had been overeating. Starting with a one-cup portion and eventually reducing to half a cup at dinner, I adapted to the change. Now, I consume less and don’t feel hungry afterward.

This approach surpasses the efficacy of weight loss pills, which often prove ineffective. It teaches you to eat appropriately, promoting a sustainable lifestyle shift. Once accustomed to portion control, you’ll naturally apply the same principles when dining out.

Embracing this simple yet effective tool can transform your eating habits and assist in weight management. Moreover, it ensures a balanced intake of essential nutrients.

We hope this article on portion control proves beneficial! To delve deeper into portion control, explore our Healthy Reads or consult a GOQii Coach by subscribing to 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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  • Unable to Lose Weight? 7 Secrets for Sustainable Weight Loss
  • 5 Fat Loss Mistakes You Might Be Making
  • 11 Fat Burning Foods You Should Try For Weight Loss!
  • Portion Control: The Right Method To Lose Weight

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