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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.

March 11, 2025 By Gitanjali Bahl 2 Comments

Prevent Workplace Injuries: Simple Tips to Stay Pain-Free at Work

prevent minor injuries at workSpending long hours at your desk? You’re not alone. Many office workers experience neck, back, and wrist pain due to poor posture and an improper workstation setup. The good news? With a few simple ergonomic adjustments and regular movement breaks, you can prevent discomfort and stay injury-free at work.

From adjusting your chair height to taking short movement breaks, small changes can make a huge difference to your physical well-being. Let’s explore some easy ways to protect yourself from workplace injuries.

How to Avoid Injuries at Work

  1. Adjust Your Workstation for Better Posture
    • Screen Position: Your laptop or desktop screen should be at eye level to prevent slouching. If needed, use a stand or place your laptop on a stack of books.
    • Chair Support: Your seat should provide proper neck and back support, aligning with the natural curve of your spine. If your chair lacks support, consider adding a lumbar cushion.
    • Arm & Shoulder Alignment: Arms should be fully supported and parallel to the desk. If your elbows sit higher or lower than your desk, it puts strain on your shoulders and wrists.
    • Foot Positioning: Keep your feet flat on the floor or on a footrest to maintain good posture and reduce pressure on your lower back.
  2. Take Regular Movement Breaks
    • Set a Reminder: Every 30-45 minutes, stand up, stretch, or take a short walk.
    • Move Around: Walk to get water, use the printer, or take a quick lap around the office.
    • Stretch Your Muscles: Simple neck, wrist, and back stretches help release tension and improve circulation.
  3. Reduce Strain on Your Neck & Wrists
    • Use a Hands-Free Device: If you take a lot of calls, a Bluetooth headset or speakerphone will stop you from cradling your phone between your neck and shoulder.
    • Keyboard & Mouse Placement: Your keyboard and mouse should be within easy reach to avoid excessive stretching or wrist bending.
    • Hand & Wrist Exercises: Roll your wrists 10 times in each direction and stretch your fingers every few hours.
  4. Manage Workplace Fatigue
    • Stay Hydrated: Dehydrated muscles and joints are more prone to injury. Keep a water bottle at your desk and sip regularly.
    • Improve Air & Lighting: Ensure your workspace has good ventilation and natural light to reduce fatigue and eye strain.
    • Stress Management: Poor posture often worsens under stress. Take deep breaths, do a quick desk meditation, or listen to calming music to stay relaxed.

Home Treatment for Work-Related Pain & Injuries

If you start feeling aches and pains, here’s what you can do to relieve discomfort:

  • Apply Ice Packs to reduce inflammation.
  • Use Proper Supports like lumbar cushions or wrist rests.
  • Rest & Recover – Allow muscles to heal by taking a break from repetitive movements.
  • Seek Medical Advice if pain persists or worsens.
  • Strengthen & Stretch – Regular flexibility and strength exercises will help prevent further injuries.

Your workstation setup and daily habits play a huge role in preventing injuries. By making small adjustments and taking regular movement breaks, you can protect yourself from discomfort and keep your mind and body feeling great throughout the workday.

💡 Try implementing these simple changes and see the difference in how you feel!

💬 Have you experienced any workplace injuries? What helped you recover? Share your thoughts in the comments!

#BeTheForce

March 10, 2025 By Asmita Maredia 4 Comments

Sitting for Hours? Try These Simple Office Workouts to Stay Active!

office workoutHow many hours do you spend sitting each day? If you work a desk job, the answer is probably too many! The average office worker sits for 6-10 hours daily, which can lead to back pain, fatigue, poor posture, and increased health risks such as obesity and heart disease. But don’t worry—staying active at your desk is easier than you think!

Even if you go to the gym, prolonged sitting can still take a toll on your body. These simple office workouts will help you keep your body moving and your mind refreshed without leaving your desk.

Office Workouts You Can Do at Your Desk

1.Walk & Move More

  • Set an alarm every 45 minutes to stand up and move. Aim for at least 1-2 minutes of movement during each break.
  • Walk to fill your water bottle, use the printer, or take a quick break.
  • Take the stairs instead of the lift – two at a time for extra burn!
  • If possible, pace around while on phone calls.

2. Neck & Shoulder Stretches

  • Neck Stretch: Tilt your head to one side and hold for 5 seconds. Repeat 5 times on each side.
  • Head Rotation: Slowly roll your head clockwise and anti-clockwise 5 times.
  • Shoulder Shrug: Raise your shoulders as high as possible, hold for 5 seconds, then relax.

3. Arm & Wrist Exercises

  • Arm Stretch: Cross one arm over your body and pull it towards you with the other hand.
  • Triceps Stretch: Place one hand behind your neck and pull your elbow with the other hand.
  • Wrist Rotations: Roll your wrists 10 times clockwise and anti-clockwise.
  • Finger Stretch: Extend fingers as far as possible, hold for 5 seconds, then make a tight fist and hold for another 5 seconds. Repeat 5 times.

4. Back & Posture Fixers

  • Seated Back Stretch: Place your hands on the edge of your desk and push your chair back until your head is between your arms, looking at the floor. Hold for 10 seconds and repeat 5 times.
  • Overhead Stretch: Interlock your fingers, stretch your arms towards the ceiling, and hold for 5 seconds. Repeat 5 times.

5.  Leg & Lower Body Movements

  • Seated Leg Raises: Straighten one leg, hold for 5 seconds, lower halfway and hold again, then relax. Repeat with the other leg 5 times each.
  • Thigh Stretch: Stand, grab your ankle and pull it towards your buttocks. Keep your back straight and hold for 10 seconds. Repeat 5 times on each leg.
  • Calf Stretch: Place one foot on a chair and bend forward until you feel the stretch. Hold for 5 seconds and switch legs.

More Office Workout Tips To Keep You Active! 

  • Use a standing desk if available to reduce prolonged sitting.
  • Maintain good posture—sit with your back straight and feet flat on the floor.
  • Consider an exercise ball instead of a chair for better core engagement.
  • Park further away from the office entrance to increase your walking time.
  • When you can—stand rather than sit, and walk rather than stand!

These simple office workouts help reduce muscular stress, improve posture, and keep you active throughout the day. Even small movements can make a big difference to your health and productivity.

💡 Try to avoid long sitting hours by taking short breaks and staying active! If you experience any pain, here’s what you can do to prevent further injuries.

💬 How do you stay active at work? Share your tips in the comments!

#BeTheForce 

February 22, 2025 By Urvi Gohil 2 Comments

Healthy Eating: Vegetable Masoor Rice

vegetable masoor riceCan there be this one quick and easy meal which can fulfill all your nutritional needs? What if we told you there is! It is a personal favorite called the Vegetable Masoor Rice! This pot recipe gives you all the required nutrients such as carbohydrates and proteins. Thanks to the veggies, it also has fiber, antioxidants and essential vitamins! This meal can be enjoyed by all members of your family.

Ingredients for the Vegetable Masoor Rice

  • Overnight Soaked Masoor – 1 cup
  • Soaked Rice (2hr) – 1.5 cup
  • Finely Chopped Onion, Carrot, French Beans – ½ Cup Each
  • Green Peas – ½ Cup
  • Finely Chopped Coriander – 2 tbsp
  • Ginger Garlic Paste – 1 tbsp
  • Mustard Seeds, Cumin Seeds – ½ tsp each
  • Bay Leaf – 1
  • Small Cinnamon Stick
  • Red Chilly Powder – 1 tbsp
  • Turmeric – 1 tsp
  • Garam Masala – 1 tsp
  • Oil – 1 tbsp

How to Prepare

  1. Heat oil in a pan on a medium flame.
  2. Add bay leaf, cinnamon, mustard seeds and cumin seeds in the oil. Once the seeds crackle, add onion to the pan now and sauté.
  3. After the onions turn golden brown, add ginger garlic paste and sauté for few seconds.
  4. Add drained Masoor dal, carrot, beans and green peas to the mixture.
  5. Next, you add turmeric, red chilly powder, garam masala, salt and mix them well.
  6. Add the soaked rice and mix well.
  7. Follow it up with 3 cups of water and allow it to cook in the pan till the water evaporates on medium flame.
  8. Once the water evaporates, cover it with a lid and allow it to cook for another 5-7 minutes.
  9. When cooked, garnish the rice with coriander and serve hot!

Please Note: you can also use sprouted mung or Spilt Chana dal instead of Masoor.

Highlights of the Recipe

  • It is the best main meal ever! Eat this rice along with tomato, onion and cucumber raita. It tastes amazing.
  • It is extremely satiating and a good way to make your family eat vegetables and a rarely used pulse like Masoor.
  • This is your best pick for lunch and dinner!

Did you enjoy this healthy Vegetable Masoor Rice recipe? Do try it out and leave your thoughts in the comments below!

For more Healthy Recipes, check out Healthy Reads. You can also get these delicious recipes directly from your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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