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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.

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11 Unhealthy Habits That Are Destroying Your Health

unhealthy habitsOld habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop 

  1. Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
  2. Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
  3. Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
  4. Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salad, whole grain crackers & veggies with humus. You can even carry fresh fruits.
  5. Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip. Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
  6. Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
  7. Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
  8. Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
  9. Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure.  Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
  10. Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep. Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
  11. Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For more tips on living a healthier lifestyle, check out Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here.

We hope this article has helped you. Do leave your thoughts in the comments below!

#BeTheForce

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Why Do We Feel Hungrier During Winter?

hungrier during winterIt’s normal to find a nice thick blanket, cozy up to a pillow and snack away on something warm to quell those hunger pangs that don’t seem to end during winter. This is often complemented with sudden weight gain and you’re left wondering where that excess weight came from. Well, there are several reasons for feeling hungrier during winter and we’re about to explore them.

Reasons for Feeling Hungrier During Winter

  1. High metabolism: During winter, our metabolism is quite high as the body tries to keep itself warm due to those teeth sputtering chill. The body produces more heat in order to combat the chill outside which is known as thermogenesis. To carry out this function, it requires extra calories which get burnt during the process, hence need extra food.
  2. Food Produces Heat: In cold weather, our body needs more calories to keep itself warm with the help of some involuntary activities like shivering. Hence, the body craves more food. When these extra calories start burning, it makes the body warm. Here, we need to remember not to satisfy the cravings with high sugar or high-fat foods as they raise blood sugar levels causing weight gain.
  3. Winter Comes With Multiple Choices: It’s the best time of the year for multiple reasons. One of those being food! Vegetables and fruits flood the markets. Plus, a lot of winter recipes are prepared with rich ingredients which induce weight gain. One can’t help but indulge in sweets this season brings. Not feeling hungry is definitely not an option
  4. Seasonal Affective Disorder (SAD): As the days are shorter, we generally prefer staying indoors which can lead to Vitamin D deficiency and also lower levels of serotonin (happy hormone which generates because of exposure to daylight). These deficiencies typically causes Seasonal Emotional Disturbance or Seasonal Affective Disorder – SAD : a sort of depression related to the shorter days of winter, which affects many of us. It is seen that individuals stricken from SAD crave more carbohydrates, as these facilitate the body’s use of tryptophan (amino acid) which can be converted into serotonin to spike up lower levels in the blood.
  5. Lazy Mornings: It becomes really difficult to get out of your cozy bed during winter mornings to go out for a walk, workout or even work. People prefer lying comfortably in bed, watching a TV show while binging on snacks endlessly. This increase in snacking and lack of physical activity make us gain extra kilos.

 Tips to Avoid Eating More  

  • Whenever you crave for food, try choosing some healthy options like salads, soups, sautéed veggies combined with proteins as these are high in fibre and gives a feeling of fullness.
  • Go out during the day to expose your body to the sun for some vitamin D and to boost your serotonin levels.
  • Perform your regular exercises as it helps in boosting your mood and avoids indulgence in unnecessary snacking.
  • Go out with friends or play with a pet if you are stressed. Don’t look at food as an alternative coping mechanism. 

The bottom line is – eat mindfully and enjoy winters! We hope this article helps you make healthier choices. For more winter tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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How to Burn Body Fat & Keep it Off!

body fatHow many times have we pushed ourselves to our physical limits in order to get rid of excess body fat, only to end up gaining it all over again? Keeping body fat off is a difficult task, but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

Many articles explain the need to burn body fat. However, they often overlook the fact that muscle behavior changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restore body muscles to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake:

The theory behind increasing protein intake is that more muscles result in more fat burning. It’s best to start your day with good carbs and proteins, as adding protein to breakfast works on hunger hormones, making you feel fuller for longer.

This is why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember, only consuming protein without good carbs, fiber, vitamins, and minerals may result in weight gain, as extra protein will get deposited.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yogurt, cottage cheese, paneer, and soy products like tofu.

2. Water Intake:

The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is crucial because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals acts as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated beverages. Instead, carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves, a little salt, and a piece of jaggery to stay hydrated and refreshed!

3. Foods with Fiber:

Gut health is the key to maintaining body weight and shedding extra fat. Fiber helps in maintaining a healthy weight and reducing cholesterol and diabetes levels.

If you’re looking for low-calorie foods, try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats, and brown rice. These are good sources of fiber and keep you full for longer.

Psyllium husk (Isapgol) is great for detoxing the system. It also helps eliminate cholesterol and fat globules from the body. However, it needs to be consumed in moderation—half a teaspoon or 2 grams per day is sufficient.

4. Cut down on Salt, Sugar and Refined Carbs:

Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as they help maintain the pH level of blood. Excess salt results in water retention and can make it difficult to lose weight. Similarly, excess sugar affects your metabolism and can cause joint pain and fatty liver problems.

This doesn’t mean you need to go tasteless! Moderation is the key to a healthier lifestyle. Avoid extra salts and sugars from processed food, junk food, and refined carbs like white bread, white flour, sweetened beverages, and bakery products. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mixed seeds, and popcorn. Also, cut off any additional salt in your curds or salads.

Foods That Help in Burning Body Fat Faster

  • Apple Cider Vinegar: Mix 1 or 2 tsp of apple cider vinegar in lukewarm water for a healthy morning drink. It helps burn extra fats.
  • Extra Virgin Coconut Oil: Reducing normal oil intake while consuming extra virgin cold-pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to medium-chain triglycerides. This helps burn fat faster. Add it to your salads or cooked curry (avoid heating it to retain its nutrients).
  • Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berry tea all improve metabolism and help burn fat faster. However, 2-3 cups a day is advised, as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected during fat-burning journeys. Overindulging in workouts can lead to stress and weight gain. Working out 3-4 times a week is sufficient. Jumping jacks, HIIT, planks, crunches, lunges with stretching, and yoga help maintain body shape without stress while promoting good-quality sleep.

If mediation or deep breathing dosen’t help you relax, try stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Ensure you get enough sleep. Lack of sleep and stress can slow down metabolism and cause weight gain. To sleep peacefully, keep your room dark, avoid heavy workouts before bedtime and stay off screens at least an hour before sleeping.

By working on these small lifestyle changes, you can effectively lose body fat and keep it off!

We hope this article helps you. For more information or tips on weight loss, check out Healthy Reads or speak to an expert by subscribing 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.

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