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June 14, 2025 By Alfana Khatri 5 Comments

Unable to Lose Weight? 7 Secrets for Sustainable Weight Loss

lose weightHave you ever found yourself doubting whether you’ll ever reach your weight loss goal? How many times have you been tempted to give up? Despite your best efforts—following exercise routines, eating right, controlling cravings—the results just don’t seem to show.

If that sounds familiar, you’re not alone. Many people struggle with weight loss even when they feel they’re doing everything right. But here’s the truth: there’s more to it than just diet and exercise.

Let’s uncover 7 powerful yet practical secrets to sustainable weight loss.

1. Focusing on a Single Number

Do you check your weight often and feel disappointed?

Weight loss isn’t only about the number on the scale – it’s about fat loss and muscle gain. Your body composition, ethnic background, and muscle mass all affect the number you see. That’s why tools like Body Composition Analysis (BCA) give a more accurate picture. Aim to do one every month, and track waist and hip measurements every 15 days for better insights.

 2. Setting Unrealistic Goals

Aim for slow and steady weight loss – about 1.5 to 2 kg per month. It’s easier to achieve and maintain. Crash diets and short-term fixes may give quick results, but they’re rarely sustainable.

Set tangible, measurable goals, and back them with a clear plan. If you’re unsure, seek guidance from a certified coach to help you track progress effectively.

 3. Sitting for Too Long

Exercising for an hour daily but not seeing results? The culprit might be your sitting time.

Research suggests that sitting continuously for long periods can slow metabolism, stiffen joints, and lead to back pain—similar in risk to smoking! Break the cycle: stand, stretch, or walk every 30 minutes. It adds up over the day.

 4. Poor Sleep Habits

Adults need 7-9 hours of sleep per night. It’s when your body repairs tissues, processes information, and balances hormones.

Inadequate sleep not only makes you crave junk food, but it also disrupts your circadian rhythm, leading to weight gain. For best results, try to sleep between 10 pm and 6 am – your body responds best during these “golden hours”.

 5. Stress Management

Are you stressed about not losing weight? Ironically, that stress might be the reason.

Stress raises cortisol levels, which promotes fat storage – especially around the belly. It also interferes with sleep and triggers ghrelin, the hormone that increases hunger even when you’re not truly hungry.

Chronic stress can also lead to emotional eating, fatigue, and even anxiety or depression. Managing it through meditation, breathing exercises, or time outdoors can do wonders.

 6. Low Water Intake

Many people mistake thirst for hunger. A simple glass of water may be all you need instead of a snack.

Set a habit: drink one glass of water before every meal. Stay well hydrated throughout the day, especially before, during, and after workouts.

7. Nutrient Deficiencies

Deficiencies in Vitamin B12 and Vitamin D3 can hinder fat loss.

  • Vitamin B12 helps convert fat, protein, and carbohydrates into usable energy.
  • Vitamin D3 plays a role in limiting fat storage and improving mood and muscle function by increasing serotonin and testosterone.

Shockingly, up to 50% of the global population may be deficient in Vitamin D. It’s worth testing and supplementing if needed.

Still searching for that “magic pill”? The truth is, there’s no quick fix – but combining these 7 steps can create real, lasting change. Stay consistent, stay patient, and stay kind to your body.

For more tips, visit our Healthy Reads section or get expert guidance by subscribing 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 13, 2025 By Urvi Gohil 3 Comments

5 Fat Loss Mistakes You Might Be Making

fat loss mistakes

The internet can be useful – there’s no denying that. Those fun DIY tricks and tutorials that help you pick up a new skill-set are pretty brilliant, aren’t they? But, like all things, the internet has a downside. While it helps you discover something new every day, it can also lead you down a rabbit hole of misinformation – particularly when it comes to health.

Take for example: Quick Fat Loss Tips or Lose Fat in 10 Days. While these headlines grab attention, they often promote unrealistic, unsustainable, and even harmful methods. So if you’re on a fat loss journey, here are 5 common mistakes you might be making – along with why it’s time to ditch the myths.

1. Starving for Fat Loss 

Research shows that chronic starvation reduces muscle mass and organ size by up to 20%. Weight loss through starvation can also lead to lower bone density, making you more injury-prone.

It doesn’t stop there. Starving slows down your metabolism and hampers overall body function. Worst of all, once you return to eating normally, your body may store more calories as fat—undoing all your efforts.

Golden rule: Eat healthy, balanced meals at the right time. Nourishment, not restriction, is key.

2. No Rest Day 

Think over-training equals faster fat loss? Think again.

Rest days are crucial to avoid muscle overuse and allow your body to recover. Lifting weights causes tiny muscle tears that can only repair – and grow – during rest. Over-training can actually stall fat loss, disturb your hormonal balance, and even cause amenorrhoea (loss of menstrual periods).

Tip: Take one rest day a week. Try light activity like walking, yoga, or deep breathing exercises.

3. Excess Protein Doesn’t Mean Better Fat Loss

Yes, protein helps you feel fuller and supports muscle maintenance – but more is not always better.

A high-protein diet alone won’t do the trick. Too much protein can strain digestion. What you really need is balance – enough fruits, vegetables, and complex carbs alongside your protein to support healthy fat loss.

4. Lack of Optimum Sleep

Getting fewer than six hours of sleep reduces leptin (the satiety hormone) and increases ghrelin (the hunger hormone). Translation? You’ll feel hungrier and less satisfied.

Studies show that people who sleep 7+ hours a night lose more fat and preserve more muscle mass. Lack of sleep also spikes cortisol – body’s stress hormone – which hinders fat breakdown and increases muscle loss.

So if you’re waking up early to squeeze in a workout but skipping sleep, it might be time to rethink your schedule.

5. Keeping Unrealistic Expectations

Setting tangible goals is great – but aiming too high, too soon, can backfire.

Studies show that people with overly ambitious expectations, especially those who are overweight or obese, are more likely to drop out of fat loss programmes within 6–12 months due to disappointment.

Instead: Set modest, achievable goals with the guidance of a certified coach. Progress that’s steady is progress that sticks.

Want to stop guessing and start getting real results? Speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

Did this article help you? Share your thoughts in the comments! And for more tips, check out our Healthy Reads on weight loss 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.

April 23, 2025 By Srini Leave a Comment

What Is Circadian Rhythm and Why It Affects Your Sleep

sleep seriesEver wondered why you feel energised in the morning some days and groggy on others? Or why you naturally wake up at the same time every day—even without an alarm? The answer lies in your circadian rhythm—your body’s internal clock that runs the show when it comes to sleep, energy, alertness, and more.

Let’s break it down.

What is Circadian Rhythm?

The term “circadian” comes from Latin:

  • “Circa” – meaning about or around
  • “Dian” – related to the day
  • Rhythm – a repeating pattern or cycle

So, it literally refers to a roughly 24-hour internal cycle your body follows every day—governing things like sleep, wakefulness, body temperature, hormones, and alertness. Interestingly, it’s not exactly 24 hours—it’s about 24 hours and 15 minutes!

The Role of Light in Circadian Rhythm

The main trigger for circadian rhythm is light. Even though research shows it can still function without external light (like in a dark room), light exposure—especially sunlight—greatly influences it.

At the core of this system is a tiny region in your brain called the Suprachiasmatic Nucleus (SCN)—often referred to as your “third eye” or biological clock. It sits just above where the optic nerves from each eye cross and processes signals related to light, helping your body know when it’s time to wake up or wind down.

Your Circadian Type: Early Bird or Night Owl?

Not everyone’s rhythm is the same. People generally fall into three chronotype categories:

  • Early Birds (25%) – feel energised early in the morning
  • Night Owls (25%) – peak energy comes later in the day
  • The Majority (50%) – somewhere in between

This 1–2 hour variation explains why some thrive at sunrise, while others come alive at night. You can find your chronotype through various free online tests.

How Circadian Rhythm Impacts Your Day

Your energy levels, alertness, heart rate, and even body temperature follow a circadian pattern. For example:

  • Core body temperature can drop by 2°C during rest
  • Heart rate can fall by 20 beats per minute

Trying to maintain consistent productivity throughout the day isn’t always natural. That’s why timing your most demanding tasks to match your personal energy peaks—say 11 am to 1 pm or 4 pm to 6 pm—can make a real difference.

Even jet lag is a result of circadian misalignment—your internal body clock is out of sync with the local time zone.

How to Align Your Body Clock for Better Sleep

Want to improve your sleep and energy levels? Here’s how to work with—not against—your body clock:

  1. Understand Your Chronotype
    Discover when you’re naturally most alert and schedule important activities accordingly.
  2. Get Morning Sunlight
    Spend 10–15 minutes in natural light as early as possible. This helps set your body clock for sleep later in the evening.
  3. Use a ‘Bedtime Alarm’
    Instead of setting an alarm to wake up, set one to start your sleep routine. Going to bed at the same time daily trains your circadian rhythm.
  4. Dim the Lights After 7:30 PM
    Reduce screen and light exposure. Even better—enjoy a candlelight dinner to encourage natural melatonin production (your sleep hormone).

Understanding and aligning with your circadian rhythm isn’t just good for sleep—it’s great for your overall well-being. By syncing your routine to your natural rhythms, you’ll find yourself sleeping better, feeling more alert during the day, and living more in tune with your body.

#BeTheForce 

April 10, 2025 By GOQii Leave a Comment

Simple Daily Rituals for Better Sleep

In our fast-paced, screen-filled world, sleep is often the first thing we sacrifice. Yet, quality rest is essential—not just for feeling energised, but for everything from immunity to blood sugar regulation and emotional wellbeing. The good news? Improving your sleep doesn’t require drastic changes—just a few mindful rituals woven into your day.

This science-backed, easy-to-follow guide will help you reset your body clock and wake up truly refreshed.

Your Morning Matters: Start the Day Right

The journey to better sleep starts the moment you wake up. Morning rituals can help align your circadian rhythm, your body’s internal clock, setting you up for better rest at night.

  • Avoid Your Phone First Thing: Give your eyes and mind a gentle start by skipping the screen for the first 20–30 minutes after waking.
  • Hydrate Before Caffeine: Begin your day with a large glass of water to rehydrate and boost your metabolism. Delay coffee or tea for at least 30–60 minutes.
  • Step Outside Into Natural Light: Spend 5–10 minutes looking towards the morning sun (never directly at it). If it’s cloudy, aim for 20–30 minutes. Morning light helps set your internal timer for melatonin release later in the day.
  • Move a Little Outdoors: Stretch or walk on the spot while soaking up the light—this simple combo reinforces your body’s natural wakefulness.

Don’t Overdress: Feeling slightly cool while outdoors can enhance the wake-up effect.

Daytime Tips to Stay on Track

  • Soak Up the Sun When You Can: Natural daylight boosts Vitamin D and supports sleep-wake cycles.
  • Nap Smart: A short nap (20–30 minutes) is fine, but avoid anything longer than 90 minutes, which can disrupt night-time sleep.

Consider Light Therapy: If you wake up before sunrise, try using a ring light or a lux light therapy lamp to simulate early daylight.

Evening Wind-Down Rituals

Evenings are your time to tell your body: “It’s time to switch off.”

  • Dim the Lights: Bright lights—especially from phones and TVs—suppress melatonin production. Aim to keep lighting low after 9 pm and avoid screen time close to bedtime.
  • Take a Warm Shower: A warm shower in the evening helps your body relax and lowers your core temperature afterwards, which encourages sleepiness.
  • Set a Bedtime Alarm: Just like you have a wake-up alarm, try setting a reminder to begin winding down for bed at the same time each night.

Supportive Supplements: Magnesium for Sleep

Magnesium is a gentle, natural relaxant that supports restful sleep, eases muscle cramps, and helps with menopause symptoms and constipation. It’s a helpful addition to your wind-down routine.

Forms of Magnesium to Consider:

  • 🛁 Epsom Salt Baths or Magnesium Spray: Great for soothing the body externally.
  • 💊 Magnesium Threonate (145mg) or Magnesium Bisglycinate (200mg): Highly absorbable and gut-friendly.
  • 🥄 Magnesium Citrate (200–300mg): Often available in powder form, though it can have a laxative effect in some.

Note: These supplements may not be available in all high-street stores—you might need to order them online.

If You Wake in the Night

Struggling to fall back asleep in the middle of the night? Try Yoga Nidra (Yogic Sleep) or NSDR (Non-Sleep Deep Rest). These guided audio techniques help your body rest deeply and may offer similar benefits to actual sleep—even if you don’t doze off again.

The Gift of Rest

You don’t need to overhaul your life to sleep better. With small daily habits—like getting morning light, staying off screens late at night, or adding magnesium to your evening routine—you can build a rhythm that supports deep, restorative sleep.

Sleep isn’t a luxury. It’s a foundation for your health, energy, and happiness. So, go on—press pause, create your wind-down ritual, and let yourself rest.

#BeTheForce

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