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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.

October 26, 2024 By Kusum Soni 8 Comments

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.

#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.

January 28, 2024 By Ranveer Allahbadia 3 Comments

Kickstart Your Fitness Journey: The First Step to a Flat Stomach and a New You

loose-belly-fat

Long before candy crush, iPads & McDonalds came into existence there was a time when apes had just evolved into an intelligent, NEW species. Apes evolved to become the apex predator. This new species could “out run” any other animal and was known to hunt down its prey by doing exactly that – Chasing it till it gives up. That’s precisely what human bodies are meant to do. In our most natural form we are built to run gigantic distances, hunt mammoths and throw weapons to kill our prey.

A child born in 10,000BC grew up hunting and climbing trees. Humans born any time after World War II are spoilt by technology, luxuries and wrong food. Fortunately for us, a sudden wave has come our way. People all over the world are embracing ‘BEING FIT’. And “being fit” is all about drifting towards our more primal selves.

Being fit isn’t as hard as people think it is. The only thing people need help with is a road map.

The one single substance keeping us away from attaining our maximum potential is sugar.

Sugar is a substance that activates the same parts of your brain that get activated by consuming addictive drugs like cocaine. But, unlike addictive drugs, you don’t buy sugar in shady lanes, you buy it in general stores. Any 10 year old can walk up to his local general store and purchase what is essentially a drug. This is why sugar is the single most dangerous food out there. It is a legal substance that can do as much harm as cigarettes or cocaine.

If you were wondering where YOUR journey in fitness should start – It should begin with Sugar. Eliminate this ENEMY and embrace a new you. Eliminating sugar from your diet can do wonders in the long term. With just this one change, I guarantee that you will drop those extra kilos and move towards that flat stomach you’ve always wanted.

When you eliminate all kinds of sugar, there are two main villains you are eliminating. Firstly liquid sugars in the form of fizzy (aerated) drinks. Secondly and more importantly – all desserts. Desserts are made of the 3 devil foods – sugar, refined carbs and unhealthy fats. And all these 3 ingredients destroy your body in different ways.

There is literally nothing worse you can put into your system than that simple dessert after dinner. In fact, for anyone who is overweight, I guarantee you it’s not the snacks between meals, the alcohol or the excess meat consumption – it’s the dessert that’s keeping them fat.

How you look depends primarily on what you eat. The kind of exercise you do will just hasten and enhance the process towards getting fit. And, for anyone with a sedentary lifestyle, remember these 5 words – ‘something is better than nothing’.

As I’ve always maintained – Fitness isn’t deadlifting a 100 kg or running marathons. Fitness is doing the smallest things to ensure that your body is better today than it was yesterday.

Do the minimal – walk around for 20 minutes every day, take the stairs instead of the lift, if you have the time then try your hand at free body movements like push-ups and sit-ups. But, above all just keep your body active.

The combination of a zero sugar diet and an active lifestyle is the key to long term health. This is the bare minimum you owe to your body. It’s about time we make our bodies do what they were created to do.

Take that first step!

We believe this article has empowered you with the fundamental steps to initiate your path towards a healthier and revitalized version of yourself. Should you find this information valuable, feel free to share your feedback in the comments section. Explore more insightful articles on holistic well-being at Healthy Reads. For personalised assistance and expert guidance, consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

June 15, 2023 By GOQii 1 Comment

वजन कम करने के लिए 11 आसान आदतें

वजन कम करने के लिए 11 आसान आदतेंएक लाइफस्टाइल कोच और वेट मैनेजमेंट विशेषज्ञ के रूप में, मैं अक्सर लोगों को वजन कम करने के लिए संघर्ष करते हुए देखता हूं। अपने पिछले लेख में, मैंने 11 अन्हेल्थी आदतें जो आपके स्वास्थ्य को नष्ट कर रही हैं, पर अपने विचार साझा किये थे। मुझे उम्मीद है की आपने उन्हें पढ़ लिया होगा, आज मैं कुछ ऐसी आसान आदतें आपके साथ साझा करने जा रहा हूँ जिन्हें अपना कर आप अपना वजन आसानी से कम कर सकते हैं! छोटी-छोटी कोशिशों और अपनी आदतों में छोटे-छोटे बदलाव करके आप अपने वजन घटाने के लक्ष्य को आसानी से हासिल कर सकते हैं।

स्वस्थ रहने के लिए 11 आदतें

  1. फूड लेबल पढ़ें: खाने के लेबल पढ़ने से आपको भोजन के सही विकल्प चुनने में मदद मिलती है! यह कुछ मेडिकल कंडीशंस जैसे मधुमेह (डायबिटीज), उच्च रक्तचाप (हाई ब्लड प्रेशर) और उच्च कोलेस्ट्रॉल (हाई कोलेस्ट्रॉल) आदि में  मदद करता है, जिससे आपको ऐसे प्रोडक्ट्स से बचने में मदद मिलती है, जो इन स्थितियों को बढ़ा सकते हैं। लेबल पर सबसे बड़ी मात्रा सबसे पहले आती है। एक उत्पाद जिसमें चीनी या कॉर्न सिरप को उसकी पहली सामग्री (फर्स्ट इंग्रेडिएंट्स) के रूप में सूचीबद्ध किया गया हो, वह हमेशा कैलोरी में उच्च होगा।
  2. एक फूड जर्नल बनाए: एक फ़ूड जर्नल बनाना शुरू करें। यदि उपरोक्त आदत के बावजूद भी, यदि आपका वजन कम नहीं हुआ है, तो अपना एक फूड जर्नल बनाना शुरू करें। यह आपके भोजन और पेय पदार्थों के सेवन को ट्रैक करने में आपकी सहायता करेगा। तब आप आसानी से यह तय कर सकते हैं कि आपको अतिरिक्त कैलोरी में कटौती करने की आवश्यकता कहां है, जिसने आपके वजन घटाने के लक्ष्यों को प्रभावित किया है।
  3. अपने दिन की शुरुआत प्रोटीन से करें: हम नाश्ते कि महत्वता को समझ ठीक से समझ नहीं पाते! इसे कभी न छोड़ें। उच्च प्रोटीन वाला नाश्ता खाने से हमें क्रेविंग पर अंकुश लगाने और वजन घटाने में मदद मिलती है। अपने नाश्ते में मेवे, बीज, जई, पनीर, दही, छाछ और अंडे शामिल करके अपने दिन की शुरुआत करें।
  4. धीरे-धीरे खाएं और अधिक चबाएं: पूरी पाचन प्रक्रिया मुंह में चबाने से शुरू होती है। आप जितनी तेजी से खायेंगे, आप उतना ही ज्यादा खाना खायेंगे। भोजन को धीमी गति से चबाकर खाने से आपको समग्र भोजन का सेवन कम करने में मदद मिल सकती है। यह आपके द्वारा खाए जाने वाले भोजन से अधिक पोषक तत्व प्राप्त करने में भी आपकी मदद करता है।
  5. डिनर आपका अंतिम भोजन होना चाहिए: बोरियत या तनाव के कारण अक्सर हमारी अन्हेल्थी स्नैकिंग हो जाती है! लोग अक्सर भूख न लगने पर भी बोरियत या तनाव के कारण बाहर कुछ भी खा लेते हैं। अगर आपको रात के खाने के बाद भी भूख लगती है, तो हल्के, स्वस्थ विकल्पों के लिए जाएं जो फाइबर और प्रोटीन से भरपूर होते हैं जैसे कि नट्स, साबुत अनाज, फलियां, ह्यूमस, दही, एयर-पॉप्ड पॉपकॉर्न आदि।
  6. खाना न छोड़ें: खाना स्किप करने से आपका मेटाबॉलिज्म धीमा हो सकता है, जिससे वजन कम करना मुश्किल हो जाता है। यदि आप अपने खाने को स्किप करते हैं तो यह आदत आपको अन्हेल्थी भोजन विकल्पों, अधिक खाने और मोटापे की ओर आकर्षित करने लगता है। जब आप पर्याप्त भोजन नहीं करते हैं, तो आपकी मांसपेशियों की वृद्धि, हड्डियों के स्वास्थ्य और इम्यून सिस्टम के लिए आवश्यक पोषक तत्व नहीं मिलते हैं, जिससे थकान, बालों का झड़ना और लौ इम्युनिटी जैसी समस्याएं होती हैं।
  7. भोजन करते समय टीवी और गैजेट्स से दूर रहें: काम करते समय या टीवी देखते समय भोजन करना आपके स्वास्थ्य पर हानिकारक प्रभाव डालता है। यदि आपका सम्पूर्ण ध्यान आप जो खा रहे हैं उसपर होगा तो आप सही ओर हेअल्थी भोजन का विकल्प चुन पाएंगे। खाने कि ओर ध्यान रकने से आप अपने भोजन के महक, स्वाद ओर टेक्सचर का पूरा आनंद ले पायंगे।
  8. छोटी प्लेटों का प्रयोग करें: छोटी प्लेटों का उपयोग करने से खाने की मात्रा को नियंत्रित करने में मदद मिलती है। यह आपको पोरशन कंट्रोल बनाए रखने में मदद करता है। बड़ी प्लेटों का उपयोग करने से अक्सर ज़्यादा खाना पड़ता है। अगर आप बाहर खाना खा रहे हैं, तो आप हमेशा आधा हिस्सा मांग सकते हैं। इससे काफी कैलोरी बचेगी और आप ओवरईटिंग से बच जायेंगे।
  9. 8 घंटे की नींद का लक्ष्य रखें: नींद की कमी होना आपके अधिक कैलोरी सेवन से पूरी तरह जुड़ा है। जल्दी सोने और 8 घंटे की नींद लेने से वजन कम करने में मदद मिलती है। पर्याप्त नींद के बिना भोजन और व्यायाम के बारे में सोचना उपयुक्त नहीं है। यदि आप देर तक जागते हैं, तो आप निश्चित रूप से अधिक खायेंगे।
  10. खूब पानी पिएं: पानी का सेवन बढ़ाने से आपकी भूख कम होती है और वजन कम करने में मदद मिलती है। रोजाना 2-3 लीटर पानी पीने से आपके शरीर से टॉक्सिन्स को बाहर निकालने में मदद मिलती है और आपको तृप्ति का भी एहसास होता है! अपने आप को हमेशा अच्छी तरह से हाइड्रेटेड रखें!
  11. अधिक मूव करें: वजन और अच्छे स्वास्थ्य को बनाए रखने के लिए नियमित शारीरिक गतिविधि आवश्यक है। नियमित शारीरिक गतिविधि मांसपेशियों की ताकत में सुधार कर सकती है और मेटाबोलिज्म को बढ़ावा दे सकती है। आपके वर्कआउट के आधार पर, यह या तो वजन बढ़ने से रोक सकता है या आपको अपना वजन बनाए रखने में मदद कर सकता है।

हमें उम्मीद है कि इस लेख ने आपकी मदद की है! नीचे टिप्पणी में अपने विचार छोड़ दें! वजन कम करने के लिए और टिप्स और ट्रिक्स जानने के लिए, हेल्दी रीड्स देखें या यहां पेर्सनलिज़्ड हेल्थ कोचिंग के लिए सब्सक्राइब करके GOQii कोच से पूछें: https://goqiiapp.page.link/bsr

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From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control

Some journeys start with a plan. Others begin with a stumble literally. Surinder Bhalla, a government professional, born and raised in the scenic hill town of Shimla, had always lived a life of movement. “In Shimla, you walked everywhere,” she reflects. … [Read More...]

Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]

Devesh Srivastava

Devesh Srivastava Lowers His HbA1c from 6.7 to 5.8 With GOQii

Have you ever suffered from a cold or fever and thought to yourself that you can manage this? In fact, there’s a good chance that with some medication and rest, the symptoms of a cold or fever have subsided. But, when you deal with issues such as Diabetes and Hypertension, trying to manage the issue […]

Dhiren Matani - Healthy lifestyle

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

In the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting […]

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