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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!

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6 Ways To Track & Achieve Your New Year Goals

6 ways to track and achieve your goals We are in the second week of the first month of 2025 and I am sure many of us have already made New Year Resolutions! The most common resolutions often revolve around “Losing weight and getting fit”, “Quitting smoking”, “Learning something new” or “Traveling to new places”.  The question is – are we working on them and what’s our game plan?

The desire to change something about yourself happens year after year. While intentions are good, most of us seldom end up fulfilling the resolutions we set. A recent article by Forbes magazine mentioned that only 8% of people actually achieve their New Year Goals. 

Why Is It So Hard To Stick To New Year Goals?

Why do so many people fail at goal setting? What is it about those few who manage to get it right and achieve their goals?

There are many answers to the why’s and how’s. New Year goal setting is often seen as an opportunity to dish out a large bucket lists of all that we wanted to achieve but couldn’t throughout the year. It’s an attempt to tell ourselves that this year will definitely be better than the last.

The enthusiasm usually lasts through the first week of the New Year. Gradually, as days and months pass, interest in achieving these goals fades away. The human mind always finds excuses or loses interest midway, with little room for introspection. But fear not! Here are 6 ways to help you stay on track with your New Year goals.

6 Ways To Track & Achieve Your New Year Goals 

  1. Create a Q&A: If you’ve decided to resolve a habit, prepare questions to ask yourself at timely intervals. This helps boost enthusiasm and keeps a check on progress. Analyze your life. Is there anything you want to change or improve? All answers start with questions, so be ready to create your list. Ask yourself: Who do I want to become? What can I improve? How can I change? Give yourself plenty of time—anywhere from a few hours to several days.
  2. The Devil Is In The Details: With your list ready, analyze it thoroughly to stick to your routine and track progress. For example, if your goal is to lose 10kg, track your weight monthly to measure how much progress you’ve made. Detailed data works as a roadmap to success.
  3. Gaze Into The Future: Create an emotional attachment to your New Year goals to make your journey enjoyable. Visualize how you’ll feel after achieving your goals. For instance, if your goal is to lose 10kg, imagine yourself at your ideal weight. This visualization motivates you to keep pushing forward. The more senses you engage, the better!
  4. Eating Elephants: How do you eat an elephant? One bite at a time! Break your goals into smaller, manageable portions. For instance, if you need to run 10km, the thought might feel overwhelming. Instead, break it down into smaller goals, like running 1km 10 times. Achieving these smaller milestones makes the larger goal feel attainable.
  5. Reward Yourself: Rewards are a powerful motivator. Celebrate every milestone you achieve. For instance, after running 1km, reward yourself with a 100-meter walk. This break will recharge you for the next stretch. You can also set a grand reward, like a dream vacation, after achieving your primary goal.
  6. Socializing: When you commit publicly, you’re more likely to stay motivated. Share your goals on social media or with friends, and update them on your progress. The accountability will push you to stick to your routine and achieve your goals.

And that’s it! A simple 6 step process to help you achieve your New Year Goals! We hope this article inspires you to take charge and accomplish your resolutions. Do share your thoughts in the comments below. For more tips on goal setting and achieving them, check out Healthy Reads.

If you need help sticking to your resolutions, get guidance from a GOQii Coach. Subscribe to GOQii’s Personalised Health Coaching here to get started now.

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Resolving to Evolve on your New Year Health Resolutions

Once upon a time, our ancestors roamed the land, hunting for food and escaping from predators. They were constantly on the move, adapting to their environment and surviving against the odds. Fast forward to today, and we find ourselves in a very different scenario. We sit for hours on end, staring at screens and munching on snacks. Kids are content playing with their tablets or computers.

We have traded physical activity for convenience and comfort, and the consequences are dire. The sedentary lifestyle has unleashed a wave of health problems that threaten to shorten our lifespan and lower our quality of life. But don’t despair, for there is hope. Every year, as the calendar flips to a new page, we get a chance to start afresh and make a change.

The New Year’s Fitness Fervour

January is the month of optimism and enthusiasm. Inspired by the festive season, and perhaps regretting the excesses of the previous night, we vow to take charge of our health and fitness. We rush to the nearest gym, sign up for a membership, and buy the latest gear. We are ready to conquer the world, one workout at a time.

The Rapid Demise of Resolutions

But, alas! Our zeal soon fizzles out like a firework. Research shows that about 80% of New Year resolutions fail by February. It’s like buying a lottery ticket and hoping to win the jackpot – a nice idea, but not very realistic. We realize that going to the gym is hard work, and we have other priorities and obligations. We lose sight of our goals and fall back into our old habits.

The Elusive Solution

So, how can we break this cycle of disappointment and frustration? How can we stick to our resolutions and achieve our fitness dreams? It turns out, we need more than just willpower and wishful thinking. We need accountability and guidance. We need someone who can keep us on track, motivate us, and show us the way.

Enter GOQii – Your Health Ally

As we embark on a new year, full of resolutions and good intentions, it’s important to acknowledge the challenges that come with changing our lifestyle. The statistics may be discouraging, but they are not insurmountable. There is a way to overcome the sedentary epidemic, and it involves having a partner in crime.

GOQii understands that lasting change requires more than just a burst of inspiration. It requires a holistic approach to Preventive Healthcare and a Personalised Health Coaching system. GOQii aims to be the faithful friend who helps you turn your resolutions into habits. Think of it as having a supportive mentor by your side, without the hassle and expense of travelling. You can subscribe to GOQii’s Personalised Health Coaching here.

So, as we pursue our health goals, let’s not just make resolutions, but find solutions that work. Let the New Year be marked not just by good intentions, but by consistent actions that GOQii advocates. Here’s to a healthier, happier, and more resilient you in the year ahead.

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5 Common Habits that Cause Obesity!

obesityYou might have been trying hard to lose that stubborn weight with sincere healthy food habits and sweating hard through physical activities. Despite your efforts, that scale doesn’t seem to budge. You might be wondering why. To understand why, you will need to understand what Obesity is.

What is Obesity?

As per WHO, Obesity is a medical condition in which excess body fat has accumulated to an extent that it may have a negative effect on health. Various studies and meta-analysis have demonstrated that it increases the likelihood of various diseases and conditions, particularly cardiovascular diseases, Type2 diabetes, obstructive sleep-apnea, certain types of cancer, osteoarthritis, and depression. And Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility.

Here are 5 common habits that eventually lead to obesity.

1. Eating Quickly

How many times have you quickly eaten your food while on a call or before rushing for a meeting or a chore without so much as even tasting the food?

This practice of eating quickly & unmindfully could be making you gain fat. Studies among middle-aged men and women have suggested that eating fast leads to obesity. Eating fast has been associated with childhood, general and abdominal obesity as well as greater consumption of food.

It takes approx. 20 minutes for the satiety signal/hormones to reach the brain from the stomach. And eating hurriedly overrides this mechanism of stimulating the satiety centre in the brain. Thus, eating too quickly makes you overeat, paving the way for obesity and related disorders. Eating slowly helps in portion control, makes you aware of when your stomach gets full and you also know how much to serve yourself and when to stop. Plus, chewing well promotes the release of salivary enzymes in the mouth and digestive juices in the stomach, which in turn starts-off the digestion process. Hence, eating slowly metabolizes food faster and more efficiently.

Be conscious while eating and take smaller bites. Eating slowly is associated with enhanced Postprandial Thermogenic Effect of Food, elevated serum adiponectin (a hormone which increases fatty acid oxidation and inhibition of hepatic glucose production) and suppressed Non Esterified Fatty Acid (major component of triglycerides/body fat). Try planning your meal timings along with the official meetings, not only for yourself but also for your subordinates and colleagues. This will not only improve your health but also the productivity. Be mindful when you eat.

2. Not Drinking Enough Water

I have seen people during my practice, who drink less than 1L of water and are still overweight despite eating healthy and being active throughout the day.

Water is critical to proper physiological and cognitive functioning. An average human adult is approximately 55-60% water by weight, whereas some obese people are as little as 15% water by weight. This is because fat tissues do not retain water as well as lean tissues do. Adipose tissue contains about 10% of water, while muscle tissue contains about 75% water. Plain water helps you have healthy muscle mass which is responsible for improving metabolic rate which eventually helps in fat loss.

Combined with physical activity, drinking water helps increase fat oxidation. Another study establishes the role of drinking 1.5L of excessive water in weight reduction, body fat reduction, and appetite suppression in overweight female participants. This is because water fills you up in zero calories and even suppresses appetite thus it acts as a natural appetite suppressant.

So go for plain water instead of too many milky teas/coffees, fruit juices, soft drinks and other so-called healthy energy drinks. If you find plain water boring, try adding slices of cucumber, lemon or your favourite fruit, any condiments/spices to add a dash of flavour and enjoy the drink.

3. Not Getting Enough Sleep

Sleep deprivation has become a hallmark of modern societies. There are many factors such as frequent travel to different time zones, social and tech changes, internet, social media and so on that contribute to inadequate sleep.

Sleep deprivation increases obesity or weight gain because of the metabolic and endocrine alterations, including decreased glucose tolerance/insulin sensitivity, increased evening concentrations of cortisol, deranged hunger hormones, and the individuals who are awake longer will be exposed to food stimuli resulting in wider waist circumferences, which are proven in various studies.

Good sleep helps you to eat better, exercise better, keeps hormone levels in balance and stay healthier. Try these tips to sleep better.

4. Kitchen Grocery

Have you ever looked at the kind of food you have in your kitchen cabinets? I am sure there you will find all sorts of processed foods in colourful packets of biscuits, cereals, toast, cookies, beverages, fruit juices, etc.

Such food tends to cause major spikes in blood sugar levels, which leads to a subsequent crash in blood sugar which can then trigger hunger and cravings for more high-carb foods. This is the “blood sugar roller coaster” that many people experience. Such foods lack essential nutrients. In other words, they are “empty” calories. The added white sugar is another story altogether, it’s the absolute worst and linked to all sorts of chronic diseases.

Whole foods are loaded with nutrients and fiber, and don’t cause the same spikes and dips in blood sugar levels as the processed food. Remember: A low-fat cookie is still a cookie! So, aim to store whole grains, healthy fats, lean proteins, fruits and vegetables in your kitchen grocery. This would naturally balance out your diet and lower your daily calorie intake.

5. Long Sitting Hours

As per WHO, more than 50% of the world’s population lives in urban areas. Most urban jobs revolve around electronic gadgets/devices which require long sitting hours. Traditionally, obesity has been thought to have been caused by the lack of a healthy diet and physical exercise. However, researchers have found that one hour of intense physical exercise does not make up for the negative effects of inactivity when rest of the hours of the day are spent sitting.

So don’t throw away all that hard work at the gym or park in the morning by hitting the couch for the rest of the day in office or at home. Try to work on your sedentary levels. It makes a big difference by being active throughout the day.  Try these tips to remain active:

  • Stand up and move after every 30 mins for 3 mins or for 5 mins every hour
  • Walk around in your office
  • Walk when you are talking over mobile
  • Use stairs or park your vehicle at a distance from your office
  • Keep water bottle away from your table, so get up every hour to get water
  • Go to your colleagues to discuss something or share a document
  • Swap TV time with hobbies or a sport or household chores

We hope this article helps you understand what causes obesity and take necessary measures to curb it. For more on obesity and how to reduce weight, check out Healthy Reads.

To get the right guidance on how to lose weight and sustain it in a healthy way, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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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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