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February 2, 2023 By Soni Thakur 2 Comments

Reasons Why You Are Not Losing Weight!

losing weight

Has your scale been stuck at the same number? And no matter how hard you try, it does not move an inch? During a time like this, it gets difficult to stay motivated to get rid of the weight we’ve been trying to lose, despite working out and eating healthy. There could be certain other factors at work here which are preventing you from losing weight. Let’s understand them! 

Factors That Prevent You From Losing Weight 

  1. You Are Not Eating Enough: Our body requires fuel in order to keep working. It’s like a car – you can’t run it without enough fuel. The same goes for our body. You can’t expect your body to function efficiently or lose weight while you’re starving. Eat within a calorie budget as eating less or eating more can both be the reason why you aren’t losing weight. 
  2. Compromised Gut Health: Eating food is only half the story of good nutrition. How that food is absorbed and digested is the other half. If your gut is not healed and healthy, then it can be one of the strongest reasons for you not being able to lose weight.
  3. Less Supply Of Fat To The Body: Fats are important for the absorption of certain vitamins and also for optimal functioning of our brain, heart and body cells. Choose plant based fats like walnuts, almonds, olives, avocados, flaxseeds, etc. as they contain the healthiest types of fatty acids.
  4. You Are Stressed: Chronic stress releases cortisol, which in turn raises blood sugar levels and this again triggers the pancreas to release more insulin and more insulin means more sugar to the cells which gets stored as fat.  
  5. You Aren’t Sleeping Enough: When you sleep, your body is in the recovery stage with the help of certain hormones. If you are not sleeping enough, then your body’s first priority is to fight inflammation instead of helping you lose weight.
  6. You Are Overtraining: Indulging yourself in rigorous workouts for more than an hour every day without rest creates inflammation in the body and the body goes into stress mode – which is again not in the favour of weight loss. Aim for only 45-60 minutes exercise for 6 days a week followed by 1 day for rest and recovery.
  7. Your Vitamin D3 and B12 May Be Low: Studies have shown that deficiency of any of the vitamins can cause weight gain too. In fact, several studies investigating the effects of vitamin D on weight loss suggested that it could suppress the storage of fat cells and effectively reduce the fat accumulation in the body. So, make sure to keep your vitamin D3 at an adequate level. Vitamin B12 is often associated with weight loss because of its ability to boost metabolism and provide lasting energy.
  8. Your Thyroid May Be Underactive: When a person’s thyroid is underactive, metabolism goes down very slow due to certain changes in the body. So losing weight will be slower as compared to a healthy individual. 
  9. You May Have Food Sensitivity: In several studies, it has been found that nearly 70% of people are dairy intolerant and 30% have gluten sensitivity. If a person with any of these consumes dairy and gluten-rich foods, it leads to inflammation and the body heals that first. This hinders weight loss.
  10. Your Meals Are Not Balanced: Losing weight is all about eating a well-balanced diet by including complex carbohydrates, proteins, healthy fats, and fibres in order to nourish your body with all the essential nutrients. You may lose a good amount of weight by going low or high on one or the other food groups but that happens for just for a short duration of time and is going to hamper your metabolism in the long run.
  11. Expecting Too Much or Being Unrealistic: Setting an unrealistic goal and bounding your body within a time frame will increase your stress levels. Set a goal which is not only for losing weight and going back into your desired shape, but is also a holistic approach which should have a time period which is more realistic and not a quick magical expectation. If you have not gained this weight in a month or two, how can you expect to lose it in such a short period of time? 

We hope this article helps you understand why you are not losing weight. You can additionally consult with a GOQii Coach or a GOQii Doctor by opting for a personalized health coaching subscription or sign up for GOQii Transform – a personalized weight management program. You can read more about it here: https://store.goqii.com/transform-weight-program 

To read more articles on weight loss, click here. 

#BeTheForce 

January 25, 2023 By GOQii 3 Comments

How to Burn Fat With Exercise

burning fat with exerciseDon’t be fooled by the so-called fat-burning zone. This is a misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running). The harder you exercise, the more calories you will burn and it is this that really counts when it comes to losing fat.

Choosing the Right Fat Loss Exercise

There is no such thing as the ‘ultimate’ calorie-burning activity. Energy burned is dependent not just on the activity itself but on how much effort you put in, how skilled you are at it, how long you do it for, and how often. So choose a fat burn exercise that you are going to do regularly and consistently. That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom) and one that is practical and accessible.

Exercise Larger Muscles For Greater Calorie Burn

Serious fat-burning activity uses the large muscle groups of the body. This includes the thighs and bottom, chest and back. It has been seen that greater the overall recruitment of muscles, the higher the calorie expenditure. In your gym workouts, you are much better off using the rower than one of those arm-cranking machines for maximum calorie burn.

Sustainable Exercise Development

To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. While skipping is a great exercise, it’s not of much use if you do it only for three minutes. The American College of Sports Medicine recommends 20-60 minutes per session, three to five times per week. It doesn’t have to be a continuous effort.

Maximize Calorie Burn With Interval Training

Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximizing calorie expenditure. It improves aerobic fitness and uses limited time. To get the most out of an interval session, ensure that you work outside your comfort zone on the efforts and ease right off during the recoveries. Try a 2:2 rest/work ratio to start with.

Carry the Exercise Load

Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

Running on Empty?

You may have heard that exercising on an empty stomach in the morning burns more fat. It is true that the body has to rely on fat stored if you don’t break the overnight fast. Then again, the lack of a ready energy supply may mean that you don’t work out for as long, or as hard, as you may have otherwise.

Go For The After Burn

One of the best things about exercising is that the fat-burning benefits continue long after you’ve got out of the shower. This ‘after burn’ (increased calorie expenditure) is far greater following exercise at 75% of maximum heart rate, or higher – another reason to eschew those low-intensity workouts!

Increase Exercise Intensity

If you want to keep seeing results in your fat-burning program, you must keep increasing the intensity. This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

Keep Moving to Burn Fat

Maximize your daily fat burning by moving! Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal, daily life. Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day. So don’t just sit there, wiggle your toes, shake a leg, get up regularly and move your body!

Running (calories per hour at 8-minute mile pace) 720-913

Swimming (calories per hour for continuous laps) 630-730

Uphill walking at a 10% gradient (calories per hour ) 590-694

Did you find this article helpful? Let us know in the comments below! For more on weight loss, click here.

To get the right guidance on how to lose weight and sustain it in a healthy way, check out our Transform Program. It gives you personalized, balanced advice from certified health and wellness experts as well as analytics and insights that will help you stay motivated and achieve the best results! You can read more about it here: https://store.goqii.com/transform-weight-program

#BeTheForce

August 8, 2022 By GOQii 10 Comments

Put Your Fat On Flame With Interval Training

Interval TrainingMost of us have this desirable goal of losing fat but, when asked to act on it, we have a fixed set of excuses ready – No time! Too tough for me! Too boring to repeat the same pattern, etc. It’s time to ditch these excuses and rev up workouts which consume less time, can be done easily and are not monotonous. We suggest going for Interval Training!

What Is Interval Training?

Interval training is a workout in which we alternate the bursts of high-intensity exercises with intervals of lighter activity. All that we do here is, we repeatedly challenge our body and then give it shorter breaks to recover, for a massive cardio blast. It helps burn more calories in a short period of time, as compared to a steady-state exercise.

How Does It Work?

When we vary the intensity while working out, it leads to muscle confusion. Our body gets confused and wonders what’s happening! As a regulatory mechanism, our heart rate shoots up and it starts pumping more blood. More the blood, higher the Oxygen and to your surprise, fat combustion occurs more efficiently in the presence of Oxygen.

Ever wondered why a candle stops burning when we put a glass over it and block the Oxygen? That’s exactly the principle. Any burning process requires O2 which is a key to burning fat. And since interval training involves a lot of Oxygen, it’s been gaining fame in the fat loss/inch loss sector.

There are no hard and fast rules in interval training. We can have variations as we want, to make it most enjoyable and keep boredom at bay. We can:

  • Interval walk: Walking fast for 2 minutes, then walking slowly for a minute, again fast, then slow and go on this way as long as we can
  • Interval runs Alternating 2 minutes run with a 1-minute walk
  • Interval swim: Alternating fast-paced swimming moves with slow-paced moves

We can also try this with cycling, dancing, strengthening exercises (Tabata – being the most popular form of High Intensity Interval Training) and the list can go on.

Interval training 2It’s quite possible to take interval training to many levels. The length and speed of each high-intensity interval solely depend upon our strength and capacity. To get better with it, we need to make sure we push our body way past our comfort zone each time we do it. Remember, not to rush into strenuous exercise before our body is ready, to avoid injury. Ensure a good warm-up session before starting with it, and end it with stretches.

If you are a beginner to exercising, We’d say, don’t start with interval training directly. Give your body some time to build the stamina with steady cardio workouts for a few weeks to a month. You can then add interval training to your routine. In fact, you can also add these interval training plans to your gym routine once a week to enhance your speed and cardiovascular endurance.

So what are you waiting for? Jump into your workout shoes and jazz up your workout routine by adding interval training! If you have a chronic health condition (Hypertension or Cardiovascular illness), it’s better to keep away from interval training to avoid any aggravation. You can check with your trainer or coach to take the best course. For further guidance, you can subscribe for GOQii’s personalized health coaching and get the best exercises and habits to meet your weight loss goals.

Additionally, you can also join our online classes on GOQii PRO, where our certified fitness experts will guide you on the correct form and posture in real time, while making sure that you are well motivated! You can book a class now from the GOQii App.

For more on fitness and weight loss, check out Healthy Reads.

Get Active and #BeTheForce 

July 25, 2022 By Shaeba Shaikh 3 Comments

6 Indoor Exercises For a Rainy Day!

With the weather being unpredictable, stepping outdoors to get a good workout or a run might be practically impossible, especially if you’re not a fan of running in the rain. Don’t be disappointed! Where there’s a will, there’s a way! Don’t skip your workout routine just because the weather isn’t in your favour. Here are some indoor exercises you can perform from the convenience of your home.

6 Indoor Exercises To Get You In Shape

1. Stationary Sprinter: A Great Cardio exercise(very similar to high knee jogging) to up the heart rate and burn calories.All you need to do is just stand in one place and fast jog for 60 seconds at a stretch. Do 3 sets of 60 secs each!

2. Superman Pose

indoor exercisesA simple exercise that works fantastically on the core, lower back and Glute muscles Begin with lying in the prone position, with your arms stretched, raise your hands and legs 4-5 inches above the ground, hold for 10-15secs, then come back to the beginner position. Repeat the procedure for 3-5 reps.

3. Mountain Climbers

indoor exercisesA great core exercise concentrating majorly on the oblique muscles. Great way to tone the abs while burning calories. Start with lying in a plank position, then move your right leg front and back as though climbing a mountain, following the same procedure with your left leg. Try to do it as fast as you can for 60 secs. Follow it with 5 reps of 60 secs each.

4. Push-Ups

Start with lying down in a prone position. Place your arms with your palms facing the floor shoulder-width apart. Bend elbows and Upper body to do a Push-up. Repeat the push-ups for 10-12 reps. Do at least 3 sets of 10-12 reps each.

This exercise works brilliantly to tone and strengthens the Chest(Pectoralis Major), Tricep and Shoulder muscles.

5. Squats

Begin with a standing position, torso upright. Keep your feet hip-width apart. Bend down as if you are sitting on a chair with your arms extended. Do the exercise for 15-20 reps. Repeat it for 3-5sets of 15-20 reps each.

6. Crunches

No exercise routine is complete without a crunch. Begin the exercise in a supine position, with your knees bent in a 90-degree angle and feet firmly on the floor. Place your hands behind your head so that the thumbs are behind your ears. Curl the upper body up, to crunch your abdomen. Repeat it for 15-20 reps. Try to do 3 sets of 15-20 reps each. This is one of the best and simple exercises to help in toning the abdominal muscles.

A simple exercise plan can be formed using the above-mentioned exercises, starting with the Stationary Sprinter, followed with Push-ups, Crunches, Mountain Climbers, Squats and Superman pose. You can complete your workout with a cool down stretch at home.

We hope these 6 indoor exercises help you not skip your workout! How do you beat a rainy day to get in a workout? Let us know in the comments below!

For more on workouts and fitness, check out Healthy Reads or tune in to our live, online classes on GOQii PRO, where our certified fitness experts will guide you on the correct form and posture in real time, while making sure that you are well motivated! You can book a class now from the GOQii App.

Stay Active and #BeTheForce 

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