How to Lose Weight Archives - Page 3 of 5

June 26, 2023 By Parwage Alam 5 Comments

How You Can Use A Skipping Rope To Get Healthier!

Do you remember skipping during childhood and competing with friends to find out who could skip the fastest? Those memories of my childhood always bring a smile to my face. I used to enjoy skipping a lot! There were several games we used to play with the skipping rope and it was one of the cheapest games that one could purchase. The best part about a skipping rope, even today, is that people of all ages can use it.

Benefits Of Using A Skipping Rope

I did not realize the benefits of using a skipping rope till I became a coach. It is not just used for playing as we did during childhood but it’s a fantastic workout tool. If you don’t find the time to go to a gym or workout, you can try skipping for 15 minutes and that’ll be enough to burn off a decent amount of calories.

Apart from burning calories, it can help you improve your footwork, speed, coordination, stamina, agility and it also strengthens your leg, abdominal, back, chest, arm and shoulder muscles.

How To Jump Rope?

Beginners should jump twice between each rotation of the rope. The basic aim here is to get your abdominal and calf muscles into shape. While skipping, you have to be careful that your arms do not move. You should rotate the rope with the circular movements of your wrists.
You should not jump very high. Jump 1 to 2 inches off the floor, giving rope just enough space to slip under your feet – only the balls of feet should touch the floor.
Keep your elbows close to your sides as you rotate the rope. The movement comes from the wrists and forearms and not the shoulders.
If you tire out before you finish the workout, drop the rope, but keep arms and legs going.
To find a rope that fits, place one foot in the center of the rope and lift the handles – they shouldn’t go past your armpits.

How To Select A Skipping Rope?

Popular ropes include the speed rope, the digital rope and weighted rope. (Whatever you get, make sure the length is correct. The way to measure it is to stand in the middle of the rope, & the handles should come up to your waist, lower ribs – if it reaches your shoulders it’s too long.)

Speed Rope: It is lightweight and great for speed. Mostly used by elite athletes to develop footwork, coordination and conditioning. For example, boxers use a speed rope during their general strength and conditioning workouts.
The digital rope: A digital jump rope will count the number of jumps you have made. It will also keep track of the number of calories you burn during each jump rope training session. Some will also keep track of the length of the workout. For more features, you can check out the GOQii Smart Skip.
Weighted jump rope: It has weighted handles. The idea behind this rope is that the extra weight on the handles provides an extra workout for the upper body like wrist, forearm and triceps strength.
Leather Jump Rope: A good-quality leather jump rope is a great choice for serious workouts. These ropes either have plastic or wooden handles, and a strip of leather for the rope. Compared to the cloth jump rope, a leather jump rope turns much faster, providing a serious cardio workout. Professional boxers have used leather jump ropes for years when training.
Beaded Jump Rope: It consists of plastic beads strung on a thin piece of nylon cord. Like cloth ropes, beaded jump ropes are very economical. These ropes are fun for a while, but are not recommended for intense jump rope exercising.

To know the appropriate rope length as per your height, please check the following chart:

Your Height	Jump Rope Length
Up to 4’6″	6 foot
4’7″ to 5’6″	7 foot
5’6″ to 6’	8 foot
Over 6’	10 foot

Kids Jump Rope: The jump ropes for children need to be shorter than adult ropes. It is the best to start with a beaded rope, because they don’t tangle as easily. Make sure that the rope is not too short, or it will lead to too many errors and the child may get discouraged.

Skipping Routine To Help You Knock Off Belly Fat

Warm up for 5 minutes by skipping at slow to medium speed
Take rest for one minute
Skip for 1 minute as fast as you can
Take rest for 20 seconds
Again skip for one minute as fast as you can
Then again take a rest for 20 seconds, and repeat again for 10 minutes.

Reason behind of this type of skipping is that it enables you to improve your cardiovascular as well as muscular endurance and it will help you to burn more calories.

If you want to track your skipping rope workout, get the GOQii Smart Skip that comes with a high performance intelligent skip counter as well as 3 skipping modes:

Free Mode: Skip freely for normal cardio workouts as per your level
Time Trial Mode: Challenge yourself against the clock by setting a time based skip target.
No. of Skips Mode: Set a minimum number of skips as a target for you to beat.

Apart from this, it can also help you track the calories burned, skipping speed, monitor heart rate, fat burn and more. You can get the GOQii Smart Skip, here.

We hope this article helps you. For more on fitness and workouts, check out Healthy Reads or consult a GOQii Coach by subscribing to Personalised Health Coaching here.

Get Active and #BeTheForce

June 15, 2023 By GOQii 1 Comment

वजन कम करने के लिए 11 आसान आदतें

एक 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

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।
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।
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।
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।
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।
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।
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।
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।
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।
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!
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

June 10, 2023 By GOQii Leave a Comment

How Nitya Kishore Upadhyay Lost 12kg In 6 Months With GOQii

Are morning walks by themselves a miracle cure for health issues? Can they help manage and lower cholesterol levels or help you lose weight? Managing lifestyle diseases requires a combination of lifestyle changes, and there’s no room for guesswork. This is what our player, Nitya Kishore Upadhyay, figured out when he joined GOQii. Let’s take a look at how his health story unfolded.

Managing Weight & Cholesterol Issues With Morning Walks

As an employee for a pharmaceutical company, Nitya Kishore Upadhyay was always surrounded by doctors and healthcare professionals. He used to do a blood test every six months. Being in sales and marketing, he was on-field most of the time and used to eat out. As a result, he was overweight and also had a history of high cholesterol and vitamin B12 deficiency.

To manage these conditions, he used to take morning walks, but they barely helped. He was using another company’s fitness tracker but didn’t find much use for it because, apart from the data on the device, there was no one there to guide him.

He wanted a device that did more than just track steps. So he began searching for a solution online and came across GOQii. After some research, he purchased a tracker and subscribed to GOQii’s personalized health coaching plan.

Interacting With A Coach & Making Lifestyle Changes

After activating his coaching subscription and speaking with Coach Anukriti, he had no doubt that GOQii was the right choice for him. He says that he was impressed with the in depth guidance he received from his coach. His initial goal was to lose 8-10kg, manage his cholesterol and vitamin B12 deficiency.

Keeping that in mind, GOQii Coach Anukriti suggested that he increase the intensity of his morning walks. He asked him to clock in at least 10,000 steps a day. Along with walks, he was also asked to jog at intervals. Before, we would go for morning walks on an empty stomach, but Coach Anukriti suggested that he eat sabja seeds and begin his morning with lemon water.

She set up a morning breakfast routine, midmorning fruits, and also guided him on what to eat and avoid. Along his health journey, they used to make frequent calls and change his routine as per his schedule. Slowly, he was asked to add more salads to his meals. Later, the sabja seeds were replaced with jeera water – which helped him greatly, he says.

He was also introduced to intermittent fasting, which he says benefited him a lot. Apart from this, based on his schedule, he was also suggested exercises he could perform and was asked to meditate as well.

Right from the beginning of his journey with GOQii, Nitya Kishore says that everyone in the GOQii ecosystem was helpful. Even the classes he attended on GOQii PRO were detailed, and the coaches guided him well. He said that the coach was very understanding and introduced changes slowly as per his schedule and lifestyle, so it wasn’t too overwhelming for him to make changes suddenly.

How did these changes help Nitya Kishore Upadhyay?

Due to all these changes, Nitya Kishore managed to lose 12kg in 6 months. His cholesterol levels and Vitamin B12 levels are also normal. “Nityaji is a very good player and follows all my suggestions and habits regularly,” says Coach Anukriti. She further added that, “He is feeling more healthy and energetic than before.”

His friends and family say that he looks younger and more dynamic than before. He has also been actively advocating GOQii to his friends and family members. He says, “I want to thank Mr. Vishal Gondal for keeping such good people who guide and motivate others”.

He is impressed with GOQii and always appreciates how GOQii is working for people. Like Mr. Nitya Kishore Upadhyay, would you like GOQii to work for you as well? Know someone who needs help managing lifestyle conditions?

Well, visit the GOQii Store and subscribe to Personalised Health Coaching here to make a positive lifestyle change today!

You can also read more inspiring Health Stories here.

Stay healthy and #BeTheForce

May 20, 2023 By GOQii Leave a Comment

How Ahmad Najib Controlled His Diabetes & Lost Weight With GOQii

It’s a well-established fact that unhealthy eating, lack of physical activity and an overall unhealthy lifestyle can lead to many health issues. To begin with, it is the biggest cause of being overweight, which comes with other issues such as high cholesterol, high blood pressure and even diabetes. While well known, people tend to overlook these aspects. Our Player Ahmad Najib had also found himself in this predicament and when things started to slip, he decided he needed to change his lifestyle. How did he bring about this change? Read on to find out.

Before Joining GOQii

“My lifestyle was all over the place. There was no routine, I ate an unhealthy diet and ate whenever I wanted and ate whatever I wanted. I never even exercised,” says Ahmad Najib. Owing to his poor eating habits and lack of physical activity, his weight shot up to 108kg.

His HbA1c levels were as high as 6.7. After his regular yearly checkup, he found that his triglyceride and cholesterol levels were high as well. The problem with sugar and being overweight is hereditary in his family. Keeping this in mind, Ahmad Najib wanted to change his lifestyle for the better.

One day while checking the internet for a solution along with a friend, he came across GOQii. After going through the features, he was attracted by the 3 month coaching subscription and decided this was the way to go!

Interacting With The Coach & Adopting Healthy Habits

When he began his coaching subscription, he said that he really liked the way the instructions were simplified for him and the communication was easy. “The interaction was so smooth and easy that I could follow everything my coach shared with me,” he said. The flow of information was continuous between him and his coach.

6 months before beginning his journey with GOQii, Ahmad Najib said that he had completely cut off from sweets and oily food due to his Diabetes issue. But the daily workout he was doing wasn’t helping him at all. His weight would not budge.

After speaking with his GOQii Coach Farhat Khan, he got a better understanding of his diet and what he should be eating as well as avoiding. His coach suggested some fruits he could eat – which he says benefited him immensely. She also helped him clear any doubts he had regarding his meals and helped him balance them.

He was asked to stay off maida and wheat chapatis. These were replaced with jowar or bajra rotis. He was also instructed to stay off junk food and eating out. Apart from this, Coach Farhat Khan also introduced him to portion control. She also asked him to take frequent walks – which included walking for 5-7 minutes post a meal. His workout routines were also shuffled frequently.

Even during the holy month of Ramzan, Ahmad Najib did his best to follow the morning routine, exercises and diet suggested by his coach and avoided eating oily food or ordering in. He says that he has completely stopped eating out.

How Did These Changes Impact Ahmad Najib?

The biggest change he witnessed was that his weight was reduced from 108kg to 91kg. Furthermore, his HbA1c levels have reduced from 6.7 to 5.5. “I don’t need tablets for high sugar anymore,” he says. Even his triglycerides and cholesterol levels are now under control.

His Coach Farhat Khan says, “His fat loss is amazing, sugar readings are now under control and his fitness and stamina have also improved.” She further added that, “Ahmad is really dedicated. He never said ‘ye nahin kar paunga’, and was always ready for the tasks given to him – whether it was physical or diet related.” Before, he couldn’t walk even half a km in one go but now, he can cover 3km without feeling tired.

Looking at his transformation, the people he meets wonder how he pulled it off. With the changes he saw within himself, he recommended GOQii to 2-3 of his acquaintances. He also gifted a GOQii Smartwatch to his sister who has benefited greatly from it. She too lost weight by following instructions from her GOQii Coach.

Overall, he says it’s been a life-changing experience! Currently, along with his coach, he plans on reducing another 8-9kg.

Was this story inspiring? Do you or someone you know wants to make a lifestyle change? Share this article with them and subscribe for GOQii’s Personalised Health Coaching here.

You can find more inspiring health stories here.

#BeTheForce