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Late Lunching can slow Weight Loss…

Late Lunching can slow Weight Loss…
A new study suggests that if you’re trying to lose weight, it’s not just about how many calories you consume but also when you consume them. If lunch is your biggest meal of the day and you tend to eat it later, you may lose weight more slowly and lose less of it overall.

In other words, the later you eat your main meal, the harder it is to lose weight. This is the conclusion reached by researchers from Brigham and Women’s Hospital (BWH) and Tufts University in Boston (US), and the University of Murcia in Spain. Their findings were published in the International Journal of Obesity.

Frank Scheer, senior author of the study and Director of the Medical Chronobiology Program at BWH, stated:

“This is the first large-scale prospective study to demonstrate that the timing of meals predicts weight-loss effectiveness.”

He added:

“Our results indicate that late eaters displayed a slower weight-loss rate and lost significantly less weight than early eaters suggesting that the timing of large meals could be an important factor in a weight-loss programme.”

Why This Study Matters

While there is significant evidence from animal studies linking meal timing to weight regulation, there has been limited data in humans. That’s what made this study so compelling.

The researchers analysed data from 420 overweight individuals enrolled in a 20-week weight-loss programme in Murcia, Spain. Here, lunch is typically the main meal of the day, accounting for about 40% of total daily calorie intake.

Participants had an average age of 42, and the group was evenly split between men and women. About half were “early eaters” (lunch before 3 PM) and half were “late eaters” (lunch after 3 PM).

Key Findings

  • Early eaters lost significantly more weight than late eaters.
  • Late eaters experienced a slower rate of weight loss and showed lower insulin sensitivity a known risk factor for type 2 diabetes.
  • These differences were not explained by:
    • Total calorie intake
    • Energy expenditure
    • Appetite-regulating hormones (leptin and ghrelin)
    • Sleep duration
    • Presence of the “clock gene” (linked to weight management difficulty)

Interestingly, while breakfast and dinner timings made little difference, the study found that:

  • Late eaters tended to be “evening types”
  • They ate smaller breakfasts
  • They were more likely to skip breakfast altogether

What This Means for You

According to lead author Marta Garaulet, Professor of Physiology at the University of Murcia:

“Timing of food intake may play a significant role in humans. Weight-loss programmes should consider not only calorie intake and macronutrient distribution, but also the timing of food.”

This study focused on a Mediterranean-style diet where lunch is the main meal. In countries like the UK or US where snacking contributes up to 25% of daily calories applying these findings directly may be more complex.

If you’re struggling to lose weight, consider when you’re eating, not just what or how much. Eating your main meal earlier in the day could improve your metabolic health and help you shed kilos more effectively.

Want to learn more about nutrition and fat loss? Browse Healthy Reads. Or get personalised guidance from a GOQii Coach by subscribing 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.

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Myths, Tips and Tricks for Weight Loss

Weight LossAre you struggling to lose weight? Have you tried everything from fad diets to exercise routines and health clubs but found no lasting results? Perhaps you’ve even regained the kilos as quickly as you lost them. So, when it comes to weight loss—what actually works?

Since every person’s body type and composition differ, weight loss varies from individual to individual. What remains common, however, is that weight loss must be holistic—diet alone isn’t the answer. The ideal approach combines several lifestyle factors.

The key to weight loss lies in making lasting changes to both your eating habits and overall lifestyle. Weight gain doesn’t happen overnight—it’s not the result of a few weeks or even months, but often years of overeating and poor habits. The safest and most effective way to lose weight is sensibly. For instance, shedding a kilo a week is both achievable and sustainable.

Crash diets should be avoided—they tend to fail over time. Extreme diets can slow down the body’s metabolism. Sustainable weight loss comes from gradual, permanent dietary changes. Don’t try to overhaul your diet all at once. Begin with small tweaks and build on them until balanced, nutritious choices become your new normal. Gradual change is more likely to form lasting habits.

Some Myths, Tips & Fun Tricks For Weight Loss

Myths

  • A glass of warm water in the morning helps you lose weight: Many believe hot water on an empty stomach melts fat. But fat doesn’t dissolve in water—hot or cold.
  • Switching sugar with honey will aid weight loss: While honey has many therapeutic properties, curing obesity isn’t one of them.
  • Bananas are fattening: This fruit is often misunderstood. It has calories similar to other fruits and is a great source of potassium. It’s filling and helps relieve constipation.
  • Standing while eating burns more calories: Not quite. You’re likely to eat more while standing. It’s always better to sit and eat mindfully—unless circumstances demand otherwise.
  • Skipping breakfast is good for dieting: Avoid skipping breakfast. It may lead to overeating later. Your body is in a fasting state overnight, and breakfast helps refuel and kickstart metabolism.
  • Potatoes are fattening: Surprisingly, potatoes are a better option than bread—boiled potatoes are far less fattening than fried ones or refined carbs.
  • Saunas help in shedding kilos: You might feel refreshed post-sauna, but the weight lost is only water. Once you rehydrate, your weight returns.

Tips

  • Eat plenty of leafy greens, fruits and whole grains.
  • Stay well-hydrated. Often, what feels like hunger is actually thirst. Here’s how to tell the difference.
  • Watch your nutrient intake. Divide your plate into four quarters – fill half with vegetables and fruits. The rest can be balanced between dairy, beans or cereals.
  • Choose smaller, more frequent meals over the traditional three – breakfast, lunch and dinner. Ideally, eat every 2.5–3 hours.
  • Have a colourful plate – with natural colours! Think vibrant vegetables and fruits for both nutrition and visual appeal.
  • Eat mindfully and chew thoroughly. It improves digestion, encourages portion control and reduces overeating.
  • Got a sweet tooth? Don’t deny it—satisfy it mindfully. Pick something that lasts, like a peppermint. If it’s high in sugar or fat, just take a bite—you’re after the taste, not the calories.
  • If indulging in sweets or fried food, have them at breakfast. Your metabolism is most active then—and you’ve got the rest of the day to burn off the extra energy.
  • Lack of sleep can lead to unnecessary snacking. Prioritise restful sleep to support your weight goals.
  • Breathe deeply into your belly. Fat burns in the flame of oxygen. Equal focus on exhaling helps detoxify your system.
  • Move every day. If you’re short on time, even 20 minutes of activity makes a difference. Remember, some movement is better than none!

Tricks

  • Set up a reward system. Having something to look forward to at each milestone helps keep you emotionally and mentally on track.
  • Be realistic with your goals – don’t aim for an unrealistic figure. Achieving a practical target can boost your confidence to keep going.
  • This might sound odd – but it works. When tempted by a snack, take a deep breath and count to 100. Chances are, the craving will pass.
  • Craving chocolate? Take a whiff of a strong perfume—it can dull the urge.
  • Try pinching your ear! Reflexologists believe it can curb cravings and reduce appetite.
  • Stay motivated. Visualise your desired weight or outfit. Imagine how you’ll feel and how others will respond. That mental image can be a powerful motivator.

The takeaway? Weight loss is a by-product of a healthy, active lifestyle. It’s you who has to get up, get moving, and choose a healthier path—meal by meal, step by step.

Do you have any other myths, tips or tricks you’d like to share? Drop them in the comments below! For more on Weight Loss, check out Healthy Reads. For the right guidance and motivation to work towards your health goals, subscribe for 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.

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Obesity & Its Impact on Your Health: Why It’s More Than Just Weight

Obesity is often seen as just a number on the scales, but in reality, it’s far more than that. It’s a complex health condition that affects every aspect of your well-being, from your heart to your mental health. In a world where fast food is abundant, sedentary lifestyles are the norm, and stress levels are constantly high, obesity has become a growing global concern.

But here’s the good news—it’s preventable and reversible with the right lifestyle changes. Let’s explore how obesity affects your health, what causes it, and, most importantly, how you can take control of your body and well-being.

What is Obesity?

Obesity is defined as having an excess amount of body fat that poses health risks. A common way to measure it is the Body Mass Index (BMI), which calculates weight in relation to height:

BMI Categories:

  • Healthy weight: 18.5 – 24.9
  • Overweight: 25 – 29.9
  • Obese: 30 or above

However, BMI doesn’t tell the full story—where the fat is stored matters too. Visceral fat (fat around the organs) is more harmful than subcutaneous fat (under the skin), increasing the risk of serious diseases.

How Obesity Impacts Your Health

Carrying excess weight isn’t just about appearance—it’s about how your body functions. Here’s how obesity can impact your health:

  1. Increases the Risk of Chronic Diseases

Obesity is linked to some of the most serious health conditions, including:

  • Heart Disease & High Blood Pressure – Excess fat increases strain on the heart, leading to hypertension and an increased risk of heart attacks and strokes.
  • Type 2 Diabetes – Obesity is a key driver of insulin resistance, making blood sugar levels harder to control.
  • Liver Disease (Fatty Liver) – Excess fat can accumulate in the liver, leading to inflammation and scarring (cirrhosis).
  • Certain Cancers – Studies show obesity is linked to an increased risk of cancers, including breast, colon, and liver cancer.
  1. Impacts Mental Health & Well-being

Obesity isn’t just about physical health—it affects mental and emotional well-being too. Many individuals with obesity experience:

  • Low self-esteem & body image concerns
  • Increased risk of anxiety & depression
  • Social stigma & discrimination

The mind-body connection is real, and feeling good about yourself plays a huge role in overall health.

  1. Affects Joint & Bone Health

Excess weight puts extra pressure on your joints, particularly in the knees, hips, and lower back, increasing the risk of:

  • Osteoarthritis (joint wear and tear)
  • Chronic back pain
  • Reduced mobility & flexibility
  1. Disrupts Sleep & Increases Fatigue

Obesity is a leading cause of sleep apnoea, a condition where breathing repeatedly stops and starts during sleep. This can lead to:

  • Poor-quality sleep & daytime fatigue
  • Increased risk of heart disease
  • Difficulty concentrating & lower productivity

Quality sleep is essential for energy levels, brain function, and overall health.

What Causes Obesity?

While diet and lack of exercise play major roles, obesity is often a combination of multiple factors:

  1. Poor Diet Choices – High-calorie, processed, and sugary foods contribute to weight gain.
  2. Lack of Physical Activity – A sedentary lifestyle means fewer calories burned, leading to excess fat storage.
  3. Genetics & Metabolism – Some individuals are genetically predisposed to store fat more easily.
  4. Hormonal Imbalances – Conditions like hypothyroidism & PCOS can make weight management harder.
  5. Stress & Emotional Eating – Many people turn to food as a way to cope with stress, boredom, or emotions.

Understanding these factors is key to making sustainable lifestyle changes.

How to Prevent & Manage Obesity

The best approach to tackling obesity is a holistic lifestyle change—not just crash diets or quick fixes. Here’s how to take control of your health:

  1. Eat Mindfully & Nutrient-Dense Foods 🍏
    • Swap processed foods for whole, natural foods.
    • Focus on lean proteins, healthy fats, and fibre-rich foods.
    • Reduce sugar & refined carbs—they spike insulin and lead to fat storage.
    • Practise portion control and avoid emotional eating.
  1. Move More, Sit Less 🏃‍♀️
    • Aim for 30-45 minutes of movement daily—it doesn’t have to be intense! Walking, cycling, yoga, or swimming all help.
    • Strength training boosts metabolism and burns fat long after exercise.
    • Take the stairs, stand more, and find ways to be active throughout the day.
  1. Prioritise Sleep & Stress Management 😴
    • Get 7-9 hours of quality sleep—it helps regulate hunger hormones.
    • Practise relaxation techniques like meditation, deep breathing, or journaling.
    • Avoid late-night snacking—it often leads to unnecessary calorie intake.
  1. Stay Hydrated 💧
    • Drinking enough water helps digestion, metabolism, and fat loss.
    • Sometimes, thirst is mistaken for hunger—stay hydrated to avoid overeating.
  1. Seek Professional Support If Needed
    • A nutritionist, doctor, or health coach can create a personalised plan.
    • Mental health support can help with emotional eating and motivation.
    • Consider a buddy system—staying accountable makes a difference!

Obesity isn’t just about weight—it’s about long-term health, energy, and well-being. The good news is that even small lifestyle changes can make a big difference.

✅ Start with one healthy habit at a time.
✅ Focus on progress, not perfection.
✅ Remember—your body is capable of amazing things!

💬 Have you made changes to improve your health? Share your journey in the comments!

#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.

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How to Burn Body Fat & Keep it Off!

body fatHow many times have we pushed ourselves to our physical limits in order to get rid of excess body fat, only to end up gaining it all over again? Keeping body fat off is a difficult task, but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

Many articles explain the need to burn body fat. However, they often overlook the fact that muscle behavior changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restore body muscles to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake:

The theory behind increasing protein intake is that more muscles result in more fat burning. It’s best to start your day with good carbs and proteins, as adding protein to breakfast works on hunger hormones, making you feel fuller for longer.

This is why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember, only consuming protein without good carbs, fiber, vitamins, and minerals may result in weight gain, as extra protein will get deposited.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yogurt, cottage cheese, paneer, and soy products like tofu.

2. Water Intake:

The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is crucial because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals acts as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated beverages. Instead, carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves, a little salt, and a piece of jaggery to stay hydrated and refreshed!

3. Foods with Fiber:

Gut health is the key to maintaining body weight and shedding extra fat. Fiber helps in maintaining a healthy weight and reducing cholesterol and diabetes levels.

If you’re looking for low-calorie foods, try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats, and brown rice. These are good sources of fiber and keep you full for longer.

Psyllium husk (Isapgol) is great for detoxing the system. It also helps eliminate cholesterol and fat globules from the body. However, it needs to be consumed in moderation—half a teaspoon or 2 grams per day is sufficient.

4. Cut down on Salt, Sugar and Refined Carbs:

Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as they help maintain the pH level of blood. Excess salt results in water retention and can make it difficult to lose weight. Similarly, excess sugar affects your metabolism and can cause joint pain and fatty liver problems.

This doesn’t mean you need to go tasteless! Moderation is the key to a healthier lifestyle. Avoid extra salts and sugars from processed food, junk food, and refined carbs like white bread, white flour, sweetened beverages, and bakery products. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mixed seeds, and popcorn. Also, cut off any additional salt in your curds or salads.

Foods That Help in Burning Body Fat Faster

  • Apple Cider Vinegar: Mix 1 or 2 tsp of apple cider vinegar in lukewarm water for a healthy morning drink. It helps burn extra fats.
  • Extra Virgin Coconut Oil: Reducing normal oil intake while consuming extra virgin cold-pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to medium-chain triglycerides. This helps burn fat faster. Add it to your salads or cooked curry (avoid heating it to retain its nutrients).
  • Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berry tea all improve metabolism and help burn fat faster. However, 2-3 cups a day is advised, as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected during fat-burning journeys. Overindulging in workouts can lead to stress and weight gain. Working out 3-4 times a week is sufficient. Jumping jacks, HIIT, planks, crunches, lunges with stretching, and yoga help maintain body shape without stress while promoting good-quality sleep.

If mediation or deep breathing dosen’t help you relax, try stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Ensure you get enough sleep. Lack of sleep and stress can slow down metabolism and cause weight gain. To sleep peacefully, keep your room dark, avoid heavy workouts before bedtime and stay off screens at least an hour before sleeping.

By working on these small lifestyle changes, you can effectively lose body fat and keep it off!

We hope this article helps you. For more information or tips on weight loss, check out Healthy Reads or speak to an expert by subscribing for 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.

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