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June 12, 2025 By Roopa Tandur 5 Comments

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.

June 6, 2025 By Luke Coutinho 6 Comments

Digestion: The Secret to Losing Weight

digestionHow often are you worried about that sneaky fat creeping up around your mid-section, a bloated belly after meals or low energy sabotaging your workout? What do all of these have in common? They reflect the direct relationship between sluggish digestion, slow metabolism, and weight gain. Overeating during the holidays and less physical activity means this process can really snowball in the winter.

The Good News!

By increasing digestive efficiency through diet, lifestyle and targeted supplements, we can effectively shed excess fat, boost metabolism and support nearly every other aspect of health in the process.

Good digestion goes beyond the idea that “You are what you eat”.

Digestion is at the very centre of our core health. It lays the foundation for health, happiness, and wellbeing. We now have greater insight into the many roles digestion plays in immunity, hormone balance and even mental and emotional health.

Traditional healing systems, especially those from Asia, have long recognised these relationships. In fact, many Eastern medical systems treat nearly every condition by first addressing the digestive system. Often, when we optimise it, everything else falls into place – especially the bathroom scale.

Herbs & Supplements For Digestion 

The relationship between herbs and supplements is clear – many nutrients and herbs that support digestion also boost metabolism. They do this by promoting mitochondrial function while improving the breakdown and absorption of nutrients.

Some digestive-supporting herbs and ingredients also increase enzyme activity, improve circulation, and help soothe inflammation in the digestive tract and beyond.

Black Pepper & Other Spices

Pungent culinary herbs and spices have long been recognised as digestive aids. Their strong aromas and spicy flavours stimulate the production of digestive enzymes for better food breakdown. They also bring warmth and circulation to the system, helping to reduce stagnation.

Their antimicrobial properties help maintain a healthy digestive environment. Researchers now confirm that these long-cherished spices also support healthy weight. For example, black pepper, known for aiding digestion, has been found to block the formation of fat cells at a genetic level – helping to manage weight. It’s often paired with curcumin (from turmeric) to further support metabolism and fat burning.

Probiotics

Another key factor in digestive health is probiotics. These friendly bacteria have evolved with us and offer countless benefits — especially for digestion. New research continues to uncover their broader role in health.

Around the world, fermented probiotic foods such as sauerkraut, kimchi and miso have been consumed for their health benefits. In the UK, kefir, live yoghurt (unsweetened), and kombucha are increasingly popular options.

Probiotics help break down food into usable nutrients, manage inflammation, support immunity, and produce digestive enzymes. A specific probiotic strain — Lactobacillus gasseri — has even been shown to reduce visceral fat by up to 9% over three months.

Cinnamon, Cardamom, Turmeric (Curcumin) & Ginger

These spices have long been used in traditional medicine to support digestion, metabolism, and reduce inflammation. In Asian systems, ginger is commonly used for stomach discomfort and is generally safe in small amounts (1–3 grams daily).

These herbs help warm the digestive system, ease occasional discomfort, and enhance nutrient absorption.

Stress, Exercise & Eating Habits

Because digestion and metabolism are connected to other body systems, a holistic approach is key for healthy weight management. Stress can severely disrupt both digestion and metabolism.

Mind-body practices like yoga, Tai Chi, or regular meditation can reduce inflammation, boost energy, and improve digestive efficiency. In fact, any consistent physical activity contributes to better digestion.

Our mothers were right — don’t skip breakfast. Doing so can disrupt metabolism and trigger fat storage.

Chew Slowly

Chewing food thoroughly and eating at a relaxed pace supports digestion and weight in two ways. First, it helps break food down more effectively, improving nutrient absorption. Second, it allows time for satiety signals to register — preventing overeating.

The Bottom Line

Whether you eat to live or live to eat, better digestion brings ripple effects across all aspects of health – not just weight. Improved energy, reduced bloating, less water retention, more regular elimination, and a general sense of wellbeing are among the first signs that your digestion is on track.

If this article helped you, let us know your thoughts in the comments below! Find more articles on weight loss here or get these tips directly from a GOQii Coach by subscribing to 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.

January 4, 2024 By Trishala Chopra 3 Comments

How much cardio should you do?

 

cardio exercise

 

CARDIO- The only form of exercise which has grabbed everybody’s attention and why not, almost all the common activities are a form of cardiovascular exercise.

Whenever I ask someone about what exercise you do throughout the day- their reply is mostly WALKING. Hours of walking sometimes.

So, what does cardio include?

  • Walking (As already mentioned above)
  • Running
  • Swimming
  • Cycling
  • Aqua-aerobics
  • Aerobics
  • Zumba
  • Rowing
  • Boxing

I have seen people concentrating only on cardio exercises for years without any change in their routine. Some people consider themselves to be fit with simply walking.

Fitness is measured by different things and not just your overall structure.

As a part of your fitness routine, these 3 components are very important which is as follows: –

  • Cardiovascular exercises
  • Strength training exercises
  • Flexibility exercises

None of the components can be skipped.

All these 3 components are very important for a proper fitness regime.

The question which I always get is (which also became an idea to write this article) how much cardio should I do?

And my answer is (Always), you should actually ask how much of these 3 components I should do?

Well, I will be covering all these 3 components in 3 separate articles so for now, I will be concentrating on cardio.

So, going back to the question which I always get, I wish I had an answer to that which could be as simple as

Do 60 minutes a day or maybe 150 minutes a week!

But being a healthcare professional, I cannot give a generic answer.

In fact, that question has no specific answer.

The amount of cardio which should be done completely depends upon these 4 factors: – (Ps: – Please read all the factors before you come to a conclusion for yourself)

cardio ex1

(1) It depends on what you are aiming at.

Well, not everybody needs weight loss! Some people might be looking for muscle gain while someone else might need to run a marathon.

So, does that mean all of them will be doing 150 minutes of cardio per week?

Definitely not!

Along with the aim, you also need to know about your metabolism.

Metabolism is the rate at which your body needs calories while resting.

So, for a person who wants to lose weight will probably be needing a lot of cardio but for someone who wants to build muscle- the amount of cardio which you require completely depends on your metabolism. If you have a fast metabolism then you don’t need any cardio but if your metabolism is slow then you need to do some amount of cardio.

Someone who is into different sports like shot put or powerlifting or sprinting might require very little cardio.

Why am I targeting these 2 categories first?

It is because losing weight and gaining muscles are totally different things to talk about. For your body as well, it becomes a very confusing state because the body cannot do 2 things simultaneously. However, with proper training, it does become possible sometimes.

Then, what about fat loss? How much cardio should one do?

If losing weight is your only goal then it is okay to put your focus more on cardio and neglect the muscle gain part.

You just work on not losing muscles while you are losing your fat.

This can be achieved by 2 times a week strength training and adequate proteins in your diet.

What If someone is a marathoner? How much cardio should one do?

It also includes a good amount of cardio and minimum strength training but flexibility here is very important. It can all be divided throughout the week with a focus more on cardio and other endurance sports.

Although I don’t like putting anything in a restricted way I guess I can do with sharing some guidelines about the first factor which I have discussed in brief above so that it becomes easier for everyone to understand.

  • Building muscle + Fast metabolism = No cardio
  • Building muscle + Slow metabolism = 2-4 days per week with about 20-30 minutes every day.
  • Losing fat = 5-6 times per week with about 45-60 minutes every day
  • Marathoner= 4-6 times per week with about 30-60 minutes every day

*This is very generic; the requirement might differ in each person but this can be used as a guideline to work upon.

(2) State of your hormones

Well, the most common problem which most of us are facing is WEIGHT GAIN or UNABLE TO LOSE THE EXISTING WEIGHT which ultimately makes you hit the gym and your trainer will suggest you do cardio. He or she will decide the plan and everyone blindly follows that plan. But, do you think everybody needs exactly the same amount of cardio?

When your weight becomes a problem the hormone which comes into the picture is CORTISOL.

Cortisol is a hormone which is released all the time in the body but most commonly it reaches its peak under extreme stress. When the stress is often short-term like some assignment to complete or some exams to give then the graph of cortisol keeps fluctuating but when the stress becomes long term which goes on for months and years then the gland which produces cortisol is adrenal glands that starts burning out which means there won’t be enough cortisol which is produced. Well, none of this is good. Neither LOW nor HIGH. Everything goes well in balance.

So now that was about the theory, let’s understand how to practically apply it.

Symptoms of cortisol imbalance: –

  • Rapid weight gain
  • Muscle weakness
  • Chronic fatigue
  • Mood swings
  • Anxiety
  • Depression
  • Confusion
  • Insomnia
  • Fluctuating sugar levels

 

How to know about your cortisol imbalance?

  • It is important to do a stress test first and then go for the lab reports and get your 8 am cortisol checked.
  • Visit an endocrinologist with your reports.

 How much cardio should you do if your cortisol levels are not up to the mark?

  • Under 60% of your maximal heart rate.

How to calculate your maximal heart rate?

  • 220 – your age= maximal heart rate

For example: –

Person who is 40 years of age,

220-40= 180 (Maximal heart rate)

60% of 180 = 108 beats per minute.

  • You should not cross 108 beats per minute while doing cardio in any case.
  • You must strictly monitor it and get yourself a personal trainer/coach who can help you understand this.

Why are we discussing cortisol imbalance and what is the reason behind reducing your cardio activities in such cases?

treadmill-2581437_640

  • All the exercise puts the body into some stress. This stress can affect stimulation of different hormones.
  • When you do steady cardio like a treadmill or cycling your body increases cortisol and reduces other hormones like growth hormone.
  • When you do interval training your body increases cortisol and growth hormone
  • When you do strength training with moderate repetition and sets your body increases growth hormone and cortisol by a small margin.
  • When you do strength training with heavy repetition and sets your body increases testosterone (Which is mostly seen in bodybuilders)

I have given you an in-depth reason here so that you can understand that doing cardio under any stress will increase the complication even more and will do no good to your body.

So before getting into intense workouts, check your cortisol levels.

If everything is okay then you can do the cardio as discussed above.

(3) Depends on your intensity

Whenever I try getting the history about exercises, I get to hear this very often: –

” I do cardio for about 1 and half hours in the gym but I am not getting any results “

” I walk for about 2 hours a day, one hour in the morning and one hour in the evening but I don’t think it is helping”

Well, the basic point to this is,

YOUR DURATION DOESN’T MATTER.

WHAT MATTERS IS- YOUR INTENSITY.

You can work out for just like 15 minutes and still get the same effect as you might get it from longer duration.

Since a couple of months, I often see people talking about high-intensity workouts, low-intensity workouts. I was actually very curious to know their definition of these workouts. I was actually very surprised to know that out of 10 people not even 2 of them knew what exactly it is. They were talking about it because they read it on the internet or their trainer told or something else. You don’t need to be a doctor or personal trainer or a certified health expert. You as a common man to have the rights to know, after all, you are the one who is actually, going to follow that advice. Well, writing this article in this depth is just for everyone to understand the basics behind all the theories which are coming up.

So, coming back to the theory behind intensity.

What is a low-intensity workout?

  • Under 60% of your maximal heart rate (How to calculate it is mentioned above) is a low-intensity workout.
  • These intensity workouts will not increase the endurance but do have relaxation benefits.

What is moderate intensity workout?

  • In between 60-85% of your maximal heart rate is moderate intensity workout.
  • This is a basic workout if your goal is to lose fats.
  • Start with 3-4 times per week and for 30-45 minutes
  • This is just about cardio however in this routine strength training is also required which will be covered in the upcoming article.

What is a high-intensity workout?

  • Anything above 85% of your maximal heart rate is high-intensity workout
  • This can be maintained only for about 1-4 minutes before your speed drops and then gradually goes ahead.
  • Start with 2-3 times per week for about 20 minutes.
  • This course will include proper strength training also which will be covered in upcoming article

Note: – High-intensity workout is not suggested for anybody who has not done any cardio exercises for past 4 months, for someone who has serious cardiac issues. Please consult your doctor before getting into these kinds of workout. Inform your coach and coaches too can take this as a basic part of history taking.

(4) Depends upon how well your response to cardio exercises.

  • As I mentioned in the beginning of the article, every individual is different and there is no same answer to HOW MUCH CARDIO YOU SHOULD DO?
  • It all depends on your responses which can vary from person to person
  • I can simply guess that maybe you require this much workout but I am never sure about it unless I check the response for minimum 15 days.

My players always ask me that why do I give the workouts for 15 days and then think so much for the next set of workouts. Sometimes it so happens that I refuse to change the workout and make then repeat it for 15 days. I know it’s annoying, like very annoying but it is better than any serious injury. Unless I am sure about the responses and progress I do not go ahead in case of workouts.

This article only gives you insights about CARDIO but your workout routine is incomplete with strength training and flexibility.

My next blog is HOW MUCH STRENGTH TRAINING YOU NEED TO DO?.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

March 2, 2022 By Soni Thakur 5 Comments

How To Boost Metabolism & It’s Importance

boost metabolismYou’ve heard the word “metabolism” or the phrase “boost metabolism” a lot either in general conversation about health or by a GOQii Coach, but have you thought about why it is so important? Metabolism is the sum of chemical and physical reactions in our body or the amount of energy or calories our body burns to maintain vital functions. Raise your hand if you know it is important for weight loss but did you know that it has other functions as well? 

Why Is It Important to Boost Metabolism? 

  • It works in 2 processes i.e. catabolism and anabolism which are the buildup and breakdown of substances, whether it is digestion of food or the elimination of food, if these two processes are disrupted by any means then you can imagine what health issues we might face.
  • The better your metabolism, the more calories your body will burn and it will be easier to drop pounds.
  • It is important for the biochemical process of combining nutrients with oxygen to release the energy the body needs to function.
  • There are certain metabolic diseases and disorders like diabetes, thyroid (hypo/hyper), phenylketonuria (PKU), etc.  that can be caused when the metabolism fails or decreases/increases than the body’s requirement. Although reason for these metabolic disorders is not just one but it is the reason and these are complex, but who wants to experience the pain of not losing weight, being obese or struggling daily with any other big or small issue caused due to the ups and downs of metabolism.

How Can We Boost It? 

Let’s understand certain ways in which we can boost metabolism  

  1. Protein: Eating more protein can boost metabolism to burn more calories.
  2. Mixing up certain exercises: can help us burn more fat by increasing metabolic rate.
  3. Water: If your body is dehydrated, then your metabolism may slow down as your body needs water to process calories.
  4. Eating small, frequent meals: like a small snack every 3-4 hours keeps your metabolism going.
  5. Adding spices: like green/red chilies, pepper, garam masala, etc. have natural chemicals that can kick your metabolism into a higher gear.
  6. Recharge with organic green tea: Research suggests that drinking 2-3 cups of green tea may push the body to burn 17% more calories during moderate intensity workouts.
  7. Eat enough calories: Eating less calories than our body’s requirement may give us quick results but this can cause your metabolism to slow down and that in turn, can make you gain more weight and create imbalance issues.
  8. Get plenty of sleep: Sleep disruptions or not getting adequate sleep has been known to have harmful effects on our metabolism.
  9. Manage stress: It has been seen that when we are continuously under stressful conditions, our body releases cortisol (stress hormone) which in turn affects our metabolism.
  10. Keep a check on B vitamins: as they play an essential role in the metabolic rate. So, make sure to meet your body’s requirement of B vitamins by including foods like eggs, bananas, orange juice, peas, spinach, whole grains, baked potatoes, etc.

All these points might sound difficult, but trust me we can make it happen with just small changes in our diet and lifestyle. It does not require inclusion of any costly, fancy food products. We hope this article helps you boost metabolism and make a positive lifestyle change. Do leave your thoughts in the comments below! 

For more on metabolism, gut health and digestion, check out Healthy Reads or get these tips directly from a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

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