new year tips Archives

January 2, 2025 By GOQii 1 Comment

How To Stick To Your New Year Resolutions!

A new year has begun and with it, it’s once again time to make new resolutions. We’re sure a lot of you have already penned down your New Year resolutions. But what are these new year resolutions? More often than not, they are promises we make to ourselves or near and dear ones to kick one bad habit and imbibe a good change for a better future.

New Year Resolutions Could Be:

Weight loss
Get fit and regular exercise
Eating healthy
Joining a yoga class
Giving up smoking
Quitting excessive alcohol consumption
Playing a sport

Largely, I have noticed that most resolutions are around health and lifestyle. What is difficult, though, is sticking to the resolution made. It’s not easy to keep the enthusiasm going week after week, especially when you have never played a sport or been active in the past. It’s not easy to maintain the same motivation levels throughout the year. Discipline is hard to come by. Most people don’t feel motivated enough and give up within a few days. It takes focus, planning and determination to stick to resolutions made. It takes the same amount of time to change a particular habit.

Tips To Stick To Your New Year Resolutions

Golden Rule: Make your goal achievable and do not aim for goals that are too difficult to achieve

Once you have decided on your achievable resolution, write it down. Writing it down makes a greater connection between your thinking self and doing self. This makes the resolution more real than when it is only in your head.
Change one behaviour at a time. Replacing unhealthy behaviours with healthier ones requires time.
Fitness cannot be your short-term goal.
If you want to eat junk food, think about the benefits you will derive from it. It’s the same as thinking before making any financial investments. Occasionally, you can include a piece of Pizza or a burger but not daily.
If you are looking to reduce 20 kg, then achieve the target by reducing 2-3 kg a month. It is not practical to lose 20 kg in 2 months because it took years to accumulate all that fat and it will only go away slowly.
If you want to quit smoking and you are smoking 20 sticks a day, then reduce it gradually. You cannot stop immediately because it will take some time for your body and mind to adapt to the change.
If you intend to start working out, doing yoga or any other activity in the morning, then begin with 3 days a week instead of 7 days a week.
For working out, most have the issue of waking up early. Try to start at a time comfortable to you. If you wake up daily at 8 am but plan to start working out at 5 am, then it will seldom happen because your circadian system will take time to adjust. Instead, try to wake up at 7 am, which is practical, and you will continue for a long time.
Be positive while thinking about your achievable goal. Instead of saying, “I cannot do something,” say “I feel much better doing this.”
Always tell your near and dear ones about your resolution and seek their support to successfully achieve your goal.
Review your progress and reward yourself for the first target achieved

Lastly, do not wait for anything. Every day is a new day. Start working on your resolution immediately. As the saying goes, “Whatever you want to do tomorrow, do it today and whatever you want to do today, do it now!”

Go ahead and work on your New Year Resolutions. If you have already penned them down and want the right guidance and motivation, reach out to an expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce of 2025!

December 30, 2024 By Dr. Viral Thakkar Leave a Comment

Celebrating the New Year? Read This Before You Head Out!

It’s that time of the year again! The Christmas bells are ringing, and the New Year sweeps us away with celebrations and endless possibilities. For some, it sweeps in a whirlwind of booze and regret, and for others, it’s just another weekend ritual.

So, here it is—the essential gyaan on what you should and shouldn’t do this New Year (or even on any weekend for that matter).

A Firm Belief: Health First

Whether it’s New Year’s Eve, Diwali, or any celebration, your health should always take precedence. While the New Year comes once a year, the impact of unhealthy habits can linger far longer, wreaking havoc on your system.

Trust me, if your body had a say, it would dread New Year’s Eve every single year!

Let’s Talk About Alcohol

The body can safely process about one unit of pure alcohol per hour. Drinking more than this overwhelms your system, leading to alcohol accumulation in your body. The strain on your liver—and your overall health—is immense.

What Happens When You Binge Drink?
Binge drinking increases the risk of blackouts, especially on an empty stomach. During blackouts, a person might do things they won’t remember later. If you plan to drink:

Know your limits.
Listen to your body.
Remember, booze might be free, but your body is priceless.

How Alcohol Affects Your Liver
Your liver metabolizes alcohol but can only process so much at a time. Any excess alcohol is distributed throughout the rest of your body, causing more harm than you might realize.

The Perils of Drugs

Know this: consuming, sharing, or distributing drugs is illegal. Apart from the legal risks, high quantities of drugs can lead to poisoning, severe health complications, and even death. Addiction makes recovery incredibly challenging, leaving individuals vulnerable to dangerous situations.

If you’re planning to party, prioritize safety. Better yet, skip the rave altogether.

Too Much of Anything Is Never Good

Whether it’s food, drinks, dancing, or loud music—anything in excess is bad for your health.

Loud music can damage your eardrums. That buzzing sensation you feel after a loud party is your body’s way of saying, “Enough!”
Sex can be great for your health, but only if done safely and with a known partner. If you’re drinking, surround yourself with trusted friends who can protect you from unwanted attention.

Tips for a Happy, Healthy and Safe New Year

Handle Excessive Alcohol Consumption:
If someone passes out or vomits, stay with them. Ensure they don’t choke on their vomit and monitor their breathing. Seek medical help if needed.
Pace Yourself:
Stick to one peg per hour, giving your body time to process it.
Listen to Your Body:
If you feel uncomfortable or breathless after drinking, stop immediately. Hydrate with water and seek medical attention if symptoms persist.
Detox Post-Celebration:
After a night of indulgence, give your body rest. Flush out toxins with plenty of fluids, salads, and a proper detox routine.
Don’t Overload Your System:
Treat your body like a car loader—it can only handle so much before breaking down.
Plan Your Ride Home:
If you plan to drink, hire a driver or use car rentals to avoid accidents.

A Different Way to Celebrate

Personally, I prefer celebrating at home with close friends. We order our favorite food, play board games, share stories, and end the night with a calming meditation session. It’s cost-effective, relaxing, and keeps me in sync with my health-first philosophy.

But hey, that’s just me! If you plan to party, consider the tips above to ensure your celebration is safe and enjoyable.

As we step into 2025, let’s celebrate responsibly and prioritize our health. Remember, a truly enjoyable party is one that leaves you feeling great the next day—physically and emotionally. If these tips resonated with you or helped you plan a healthier celebration, let us know in the comments below! For more insights on staying healthy and making mindful choices, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Wish you all a Happy, Healthy and Prosperous New Year!

#BeTheForce

December 24, 2024 By Luke Coutinho 3 Comments

Holiday Health Tip: It’s All In The Chew!

It’s precisely between this week and January 1st when people tend to put on most of their weight. There are two reasons for this – The crazy festive season filled with weddings and parties followed by Christmas, New Year’s Eve and the tendency to let loose during this time, with the justification that they’ll start fresh with ‘healthy new year resolutions’ in January.

What if I told you that you could enjoy this season and it wouldn’t impact your weight?
What if I told you snacking on a cookie or dessert occasionally wouldn’t effect your weight goals?
What if you could eat rice, roti (Indian flat bread), and bread at lunch and dinner without it impacting your weight or health?
What if you could enjoy this festive season, have loads of fun, eat your favorite foods and still maintain your health and weight?

The human body is a miracle, and we are living examples of this miracle. The way our brain and body function, blood flow, smell, feelings, emotions, the ability to recover from the deadliest of diseases and the ability of our cells to heal and repair – is nothing short of extraordinary. Every day, trillions of cells in our body work non-stop to fight off germs and bacteria that could otherwise make us very sick or even threaten our lives. This miracle is called immunity.

Our stomach produces enough acid to dissolve a razor blade. Such is the power of our digestive system. So what’s an ice-cream, chocolate bar, or cookie going to do when it enters our stomachs? Our body is made to digest even the toughest foods. Red meat, for instance, is hard to digest, but the body will break it down. Vegetarians don’t escape either—cellulose in vegetables is extremely difficult to break down, but the body eventually does the job. This is one reason vegetarians may experience more flatulence than non-vegetarians.

The body can break down meats, vegetables and desserts alike! The secret lies in the ‘chew’. Food tastes so good because you’re meant to enjoy it—slow down and savor it, not just rush it to your stomach.

How Does Chewing Thoroughly Help?

Chewing your food thoroughly is actually the first step in the complex process of digestion, and if you compromise this process, a common mistake, it can affect your overall health.

We have teeth not just to smile for a pretty picture but primarily to tear down and break up food into small bits. Saliva mixes with these small bits, further softening them.

Let’s dive into the basics:

Why Should You Chew Your Food Thoroughly?

When you chew, more saliva gets produced and your saliva contains enzymes that break down FATS and CARBS. Yes!!! Digestion starts in the MOUTH! By the time your food reaches your stomach, it’s already processed by enzymes, making it easier for your stomach to complete the digestion process.

You feel light
You feel full for a longer period of time.
You reduce flatulence, gas, indigestion and burping.
You learn to savor and enjoy the taste of your food.
Your body absorbs all the goodness of your food (vitamins, minerals) better.
You eat just the amount your body needs to maintain or achieve a healthy weight.

Imagine all the times you’ve gobbled down your food. You’re left with undigested chunks sitting in your stomach, causing gas, discomfort, and increasing the chances of food converting to fat.

Chew your food. Enjoy a dessert, but eat it slowly and savor it. Over time, you’ll learn not to overindulge. The more you chew your food, the cleaner you keep your intestines, stomach and colon because the body can cleanse itself more effectively when digestion happens correctly. Say goodbye to constipation, fatigue, and migraines.

Try This Exercise Today!

At your next meal, eat slowly. Take a spoonful of food, chew it several times, savor the flavor and taste, then swallow. Put your spoon down before taking the next bite.

You’ll find yourself getting fuller quickly and will naturally eat less. This habit helps you save calories over time. Eventually, you’ll serve yourself smaller portions—fewer calories mean better health, a longer life, and a healthy weight.

Take one serving spoon less at every meal, chew thoroughly, and eat slowly. You’ll find that this is enough. All these saved portions add up to a significant calorie reduction, helping you lose fat and feel healthier.

Most diseases are caused by overeating. Even if you think your portions are appropriate, eating too quickly can lead to overconsumption. Chewing thoroughly ensures you eat mindfully, eliminating the need for restrictive diets.

Meal times are sacred—they’re your personal moments to nourish and care for your body. Respect this time, as it’s essential for keeping you healthy and strong.

This is a lifestyle change and if you master it, you can enjoy all your favorite foods in moderation.

We hope this article helps you make that lifestyle change. For more tips like this, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.