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December 20, 2022 By Palak Mittal Leave a Comment

Why Do We Feel Hungrier During Winter?

hungrier during winter

It’s normal to find a nice thick blanket, cozy up to a pillow and snack away on something warm to quell those hunger pangs that don’t seem to end during winter. This is often complemented with sudden weight gain and you’re left wondering where that excess weight came from. Well, there are several reasons for feeling hungrier during winter and we’re about to explore them.

Reasons for Feeling Hungrier During Winter

  1. High metabolism: During winter, our metabolism is quite high as the body tries to keep itself warm due to those teeth sputtering chill. The body produces more heat in order to combat the chill outside which is known as thermogenesis. To carry out this function, it requires extra calories which get burnt during the process, hence need extra food.
  2. Food Produces Heat: In cold weather, our body needs more calories to keep itself warm with the help of some involuntary activities like shivering. Hence, the body craves more food. When these extra calories start burning, it makes the body warm. Here, we need to remember not to satisfy the cravings with high sugar or high-fat foods as they raise blood sugar levels causing weight gain.
  3. Winter Comes With Multiple Choices: It’s the best time of the year for multiple reasons. One of those being food! Vegetables and fruits flood the markets. Plus, a lot of winter recipes are prepared with rich ingredients which induce weight gain. One can’t help but indulge in sweets this season brings. Not feeling hungry is definitely not an option
  4. Seasonal Affective Disorder (SAD): As the days are shorter, we generally prefer staying indoors which can lead to Vitamin D deficiency and also lower levels of serotonin (happy hormone which generates because of exposure to daylight). These deficiencies typically causes Seasonal Emotional Disturbance or Seasonal Affective Disorder – SAD : a sort of depression related to the shorter days of winter, which affects many of us. It is seen that individuals stricken from SAD crave more carbohydrates, as these facilitate the body’s use of tryptophan (amino acid) which can be converted into serotonin to spike up lower levels in the blood.
  5. Lazy Mornings: It becomes really difficult to get out of your cozy bed during winter mornings to go out for a walk, workout or even work. People prefer lying comfortably in bed, watching a TV show while binging on snacks endlessly. This increase in snacking and lack of physical activity make us gain extra kilos.

 Tips to Avoid Eating More  

  • Whenever you crave for food, try choosing some healthy options like salads, soups, sautéed veggies combined with proteins as these are high in fibre and gives a feeling of fullness.
  • Go out during the day to expose your body to the sun for some vitamin D and to boost your serotonin levels.
  • Perform your regular exercises as it helps in boosting your mood and avoids indulgence in unnecessary snacking.
  • Go out with friends or play with a pet if you are stressed. Don’t look at food as an alternative coping mechanism. 

The bottom line is – eat mindfully and enjoy winters! We hope this article helps you make healthier choices. For more winter tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

December 14, 2022 By Tabassum Parveen 1 Comment

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

There are many articles out there that will explain the need to burn body fat. What they do not take into account is the fact that muscle behaviour 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 restoring body muscles in order to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake: The theory behind increasing protein intake is more the muscles, the more fat you will burn. Best is to start your day with good carbs and proteins as adding protein to breakfast will work on hunger hormones making you feel fuller for a longer time.

That’s the main reason why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember that only protein intake excluding good carbs, fibre, vitamins and minerals may result in weight gain, as extra protein will get deposited, leading to weight gain.

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, yoghurt, cottage cheese, paneer, and soy products like tofu can be included.

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 essentially important because your body will not burn fat when it is dehydrated.

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

3. Foods with Fiber: Gut health is the key to maintain body weight and shrug off that extra fat from the body. Fiber not only helps in maintaining a healthy weight but also helps in reducing cholesterol and diabetic levels.

If you’re one of the folks who look for low-calorie foods, you can try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats and brown rice. They are good sources of fiber and they keep you full for longer.

Psyllium husk (Isapgol) is a great way to detox the system. It also helps in eliminating cholesterol and fat globules from the body. However, it needs to be consumed in moderation – half a teaspoon or 2 grams per day can be taken.

4. Cut down on Salt, Sugar and Refined Carbs: Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as it helps to maintain the pH level of blood. Excess salt results in water retention and may cause difficulty in losing weight. Similarly, excess sugar will affect your metabolism and causes joint pains and fatty liver problems.

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

Foods That Help in Burning Body Fat Faster

  • Apple Cider Vinegar: 1 or 2 tsp of apple cider vinegar mixed in lukewarm water works as a good healthy drink in the morning. It helps in burning extra fats from the body.
  • Extra Virgin Coconut Oil: Reducing your normal oil intake while consuming extra virgin cold pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to the presence of medium chain triglycerides. This helps burn body fat faster. Add it to your salads or once the curry is cooked. Do not heat it as this may result in losing its nutritive content.
  • Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berries tea – all help in improving body metabolism and help in burning body fat faster. However, 2- 3 cup 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 when a person is burning body fat and tends to indulge in extra workouts. You only need to workout 3-4 times a week. Pushing yourself too hard will only result in stress and lead to weight gain. Jumping jacks, HIIT, planks, crunches, lunges with stretching and yoga helps in maintaining body shape with no stress and good quality sleep.

If mediation or deep breathing alone don’t help you relax, then opt for stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Do not negotiate with sleep. The lack of good quality sleep and stress slows down metabolism and causes weight gain. To sleep peacefully keep your room dark, no heavy workout before sleep and stay off computer or phone screens at least an hour before you go to bed.

Working on these minute lifestyle changes can greatly help you 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: https://goqiiapp.page.link/bsr

#BeTheForce

November 19, 2022 By Anusha Subramanian 1 Comment

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

While earning a good livelihood is important, is it taking more life out of living? Long working hours, being seated most of the time with no physical activity and bad eating habits can take a toll on your health over a period of time. If this sounds relatable, you might have a lot in common with our Player Venkatrao Alaparthi.

Successful But Sedentary

Venkatrao Alaparthi, 46, is a Food Science Specialist having studied Dairy Science, and is currently working with Amul in Gujarat. Due to the nature of his work, he remains seated before his desk for long hours. For most of his work life, he has been sedentary without any exercise regime or proper eating habits.

As he wasn’t doing any regular exercise, the bare minimum being when he walked from his home to the factory, it led to severe weight gain. “I was consistently inconsistent in pursuing a health regime. I had no medical condition or medical issues but, I was obese due to a sedentary lifestyle and irregular patterns of eating,” says Venkatrao. As he is from South India, 90% of his diet consisted of carbs.

His work also involved touring. On one of his tours with his colleagues, Venkatrao Alaparthi realised how unfit he was as he couldn’t walk much. “I was sad that I was obese,” he says. As he was tired all the time, he couldn’t enjoy the visit as much. His 8 year old daughter pointed out saying, “you have a huge stomach” and his wife also told him how inconsistent he was while trying to lose weight on his own. 

“My wife has been getting me to take care of my health for the last 10 years, and I have been inconsistent in being able to maintain a good lifestyle and my health,” says Venkatrao. 

Due to all these factors, he decided that he would have to do something about his health. While researching the best way to lead a healthy lifestyle, he came across a GOQii Ad on social media. “GOQii & Fit India were my motivation to lead a healthy life. I decided to get the band and try it out,” he said.

Making Healthier Choices To Lose Weight

Venkatrao Alaparthi joined GOQii on Jan 30, 2022. He set his goal to lose weight. At the time, he weighed 91kg. After their initial conversation, GOQii Coach Parul Massey realised that he didn’t have any severe medical conditions and was only obese. She deemed that they had to work on weight loss slowly, in a healthier manner. 

“I asked him to start with 30 minutes of normal morning walk, reduce portions of rice from his daily diet and replace it with a protein-rich diet, jeera and lemon water on an empty stomach. He started following these habits daily,” says Coach Parul Massey

During the first week, Venkatrao Alaparthi found it difficult to walk for 30 minutes even at normal pace. But, he did not lose hope and continued doing it by slowly increasing his time to 45 mins after 10 days. In a month’s time, he began noticing some difference.

His diet had changed to include lots of proteins and vegetables for fibre. He also began including eggs, sprouts, and flax seeds, etc to his breakfast. In the second month of coaching, Coach Parul added a few more habits such as having nuts and seeds. 

Did These Changes Pay Off? 

After 2 months of following these minor tweaks in habits and changing his lifestyle, he lost 5kg. After months of making changes and following the course set by his GOQii Coach Parul Massey, Venkatrao Alaparthi lost 20kg. He is quite fit and active now. He even had to change his wardrobe due to his successful weight loss journey.

Currently, he clocks in over 20k steps daily. “I could not walk 3km and today, I can easily do 10km,” says Venkatrao Alaparthi. Apart from walking, he also plays badminton 3 times a week. For yoga and strength training, he subscribes to GOQii PRO classes within the GOQii App. 

His wife and his daughter are quite happy with the change he has made to his lifestyle and the weight he has lost. His wife says, “I am happy that you are more consistent now”. Venkatrao Alaparthi has been an Elite GOQii Player for 272 days and is among the top 6% of active players. He is still going strong with an active subscription, consistent changes, and guidance from his coach, Parul Massey. 

Do you want to make a lifestyle change and reduce weight too? Speak to a GOQii Coach by subscribing to Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more inspiring stories, check out Healthy Reads.

#BeTheForce 

November 5, 2022 By GOQii Leave a Comment

How Alpesh Patel Lost 20kg in 9 months | GOQii Health Stories

Alpesh Patel

Habits often determine whether you will or won’t lead a healthy life. Our Player Alpesh Patel realised this when his sedentary lifestyle led to various health issues. He knew it was time to make a positive change. Here’s how he took the decision to write his own #HealthStory by making a positive change in his lifestyle, losing 20kg in 9 months and getting healthier with GOQii.

Leading A Sedentary Lifestyle & Facing Multiple Health Issues 

Based in Ahmedabad, Alpesh Patel is a 50 year old Automotive Engineer with a desk job. His desk job made him quite sedentary and being a foodie, he would eat anything he liked – which led to weight gain. It became a norm and before he knew it, he had gained 92kg with a waistline of 46”. 

While weight gain is one issue, it never happens in isolation. Along with weight gain, he began facing issues such as high BP and heart issues among other complications. His wife, friends and family would keep pointing out that he needed to do something about his weight. While he paid no heed, his condition had come to a point where he could barely walk, would get breathless and his legs would swell. That’s when he decided to visit his doctor.

In November 2021, a check up with the doctor revealed that he needed an angioplasty. Alpesh consulted two other doctors and then he was referred to Dr. Bhupesh Shah, one of the leading cardiologists in Ahmedabad. A check revealed that  he had a blood clot that had spread to his lungs and had to be immediately removed.  

After this procedure, Alpesh was recommended to enroll into the Care Plus Programme of GOQii for managing his issues better and also for a lifestyle change. He was also put on medication.  

Coming onboard the GOQii Care Plus Programme

Alpesh Patel enrolled into GOQii’s Care Plus Programme in Dec 2021. As part of the programme, he was given a coach to guide him and help him manage his issues. He was also given a GOQii Vital ECG tracker.  “Joining GOQii has been the turning point in my life,” says Alpesh Patel. 

On interacting with his GOQii Coach Sweta Jaiswal, Alpesh realised how his habits affected his lifestyle. After the doctor visit he thought he could never get back to being normal. But, Coach Sweta helped him understand how a daily routine centred around a good, balanced diet, portion control, exercise and sleep can help him get back on track and healthy.

“My lifestyle was sedentary. Despite everyone telling me that I was putting on weight, I should exercise and do something about it, I never did anything. I never was interested in doing anything. I would sit in one place for hours together. It is only when I got the tracker I realised that I was walking barely 200-300 steps a day,” says Alpesh.

He says he is a big fan of the GOQii App which is a one stop shop. You have videos for exercise and yoga, you can track your steps, you have a GOQii Health Store where you can buy healthy products, you can chat with your coach and interact with other like minded people as well on GOQii Arena.

What Were The Results Of Alpesh Patel’s Efforts? 

GHS - Weight Loss - Before and After AlpeshWhen Alpesh joined, he was obese, had unhealthy eating habits, hyperlipidemia, and even complained of kidney stones. “His determination and willpower was at a standstill but he was willing to make the required modifications in his day to day life to see the desired changes. Initially the steps and new routine took a toll over him as used to breathe heavily but by making slow and steady changes, with a ‘Never Give Up’ attitude, he lost the inches and fat for good,” says Coach Sweta Jaiswal.

From walking 200-300 steps before, Alpesh now walks close to 20k steps daily. He has also cut down on junk food and eats on time. The result of following a good diet, exercise and sleeping well on time has resulted in him losing 20kg in 9 months. His blood thinner medication has been reduced from 20mg to 10mg. His water intake has also increased and he sleeps for an average of 7hrs daily. 

“His cholesterol & BP are also in range and kidney stone issue is diluted. Despite his one leg slightly affected by Polio, he has been doing regular exercise and his determination and will power to work towards improving his health has proved to be fruitful,” says coach Sweta Jaiswal.

Alpesh exercises daily for 30 minutes, has salads, a good wholesome lunch and a light dinner. He says, “People around me are also seeing the change and are quite startled at how I have been able to lose so much weight”. He has been an inspiration and an influence to people around him.

Does this story inspire you to make a lifestyle change? Subscribe for Personalised Health Coaching and speak to an expert now: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads. 

#BeTheForce 

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