weight gain tips Archives

August 15, 2023 By GOQii Leave a Comment

Attain Freedom From Illness With Lifestyle Coaching!

Have you ever accidentally stubbed your toe on the edge of some furniture in your house and writhed in pain, contemplating all the ways in which you could have avoided this agonizing experience? While nursing that bruised toe, we think about all the ways in which we could have been mindful or aware and how we could have prevented this mishap. We never realize what could have been unless it is too late. More than often, this is the case with health too.

During the pandemic, people realized the importance of health and the need to build and maintain a strong immune system. As per the India Fit Report 2020, we saw that a majority of people followed different methods to build their immunity. Some of these methods included drinking lemon water, trying Kadhas, immunity supplements and Ayurveda among other home remedies. While there is nothing wrong with using nutrition to improve your health, are you taking the right quantities? Do you really need vitamin supplements? What kind of food does your body need if you have certain health conditions? How much exercise is good for you? Are you monitoring your sleep and managing your stress?

The Need For Health and Lifestyle Coaching

If the above questions got you thinking, it’s time to connect with an expert and we’ve got a few reasons why that might be a good idea.

Modifications Based On Need: Is your goal to lose weight or gain weight? Do you want to strengthen your immunity? At this point, we’ve got to realize that one shoe doesn’t fit everyone. Each person is unique and requires a different approach to improve their health. This is where a lifestyle coach or an expert comes in and guides you based on what your health goal is.
Save Time On Scrolling: There’s nothing wrong about taking accountability of your health by trying to be your own coach but mindlessly scrolling on different websites trying to figure out the best way to improve your health can be a dicey affair. A coach interacts with you and guides you in real time and is aware of any pre-existing conditions and this can help you avoid eating the wrong food, performing a wrong exercise and helps you take better decisions for better health.
Making Sense Of Data: Using trackers and fitness bands help you monitor your health. They let you know your heart rate, step count, blood pressure and with devices like the VitalECG and the Smart Vital Ultra, you are able to track various parameters. But once you get that data, how do you make sense of it? You need someone to analyze your data, interpret it and find solutions to any existing problems. That someone is your Lifestyle Coach!
Improve Knowledge and Accountability: Don’t know how to deal with a persistent headache? Confused about mid-meals? How much portions should you be consuming? Which exercise can you perform to strengthen your back? A Coach can help you answer all these questions and more! Since you have a Personal Coach, you will be accountable to that person which means visible changes once you follow the modifications they suggest.
Setting Realistic Goals: The most important point! The number 1 reason most people fail to stick to their health goal is because they set unrealistic numbers. For instance, trying to lose 30kg in 2 months is not realistic and is definitely not healthy. A coach can help you understand why and how you can gradually lose weight and suggest the best practices for sustainable weight management. With correct and achievable goals as well as visible results, you’ll always be motivated!

It’s always better to rely on a Coach and have the right guidance in order to avoid making mistakes with your health. It is always better to follow the right practices and stay at the peak of your health and free from illness!

If you’re in need of a Coach to guide and motivate you, then subscribe to GOQii’s Personalized Health Coaching here. You can also find more articles on improving your health and lifestyle here.

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May 19, 2023 By Luke Coutinho 11 Comments

Mangoes: To Eat or Not To Eat!

Worried that eating a Mango will lead to weight gain? Even the largest mango would hardly be 110 cal. It’s not the mango that makes you fat. A 100-gram mango contains 75 calories and a larger one approximately 107 -130 calories depending on the size.

Now consuming one medium-sized mango is perfectly fine, so long as you follow my thumb rule of consuming a couple of nuts immediately after the fruit (so that the simple sugars in the fruit, don’t raise your blood sugar levels to fast. The fibre in the nuts stabilize that effect).

Mangoes Have A Number Of Health Benefits

Rich in Vitamins and Minerals: They are loaded with antioxidants and Vitamin A, C, E, Thiamine and several minerals.
Anti-Cancer Properties: It is high in soluble dietary fibre known as pectin. A scientist has identified a strong link between eating lots of fibre and a lower risk of cancer of the gastrointestinal tract. A cup of sliced mangoes (around 165 gram) contains 76 percent of the needed daily value of vitamin C, a potent antioxidant which helps protect cells from free radical damage and reduces the risk of cancer.
Eye Health: They are rich in vitamin A that promotes eye health and prevents dryness of the eye.
Digestion: They contain enzymes that aid protein metabolism and digestion. The fruit is also rich in fibre and helps prevent constipation.
Acne and skin: Mango pulp when rubbed on the face can help cure acne and soothe the skin. It promotes great complexion and hence, is a vital ingredient in many cosmetic products and creams.
Rich in Vitamin E: They contain vitamin E that regulates sex hormones and boosts sex drive.
Boosts Memory & Concentration: Mangoes are excellent for children. Serve during breakfast or while they are studying for exams, as mango has the ability to boost concentration levels and memory.
Gain Weight: Mangoes blended with whole milk and dates help put on weight
For Diabetics: Even though high in sugar, they can be given in moderation to a person who is diabetic. Its best served with high fibre food like oats or muesli (chop a mango and add it to the oats, porridge or muesli), so blood sugar levels are regulated. Mangoes are low GI foods, so they would not have a negative impact unless eaten at the wrong time and in the wrong quantity.

For those watching their weight, indulge in a mango a day, if it’s a large mango, share it. If you have two mangoes in a day (moderation is key), then have other low sugar fruits like banana, berries, or oranges, on that day and eat fibre foods. The combination of mango and sugar, for example in a shake or smoothie, is what makes it dangerous for our weight and sugar levels. So eat the fruit whole and in its natural form.

Did this article help you? Let us know in the comments below. Learn more on nutrition here or just speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

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April 30, 2022 By GOQii Leave a Comment

How Ruta Pandya Managed Ulcerous Colitis & Arthritis With Lifestyle Changes

We’ve always spoken about how you can manage lifestyle diseases with minor tweaks to your habits. But sometimes, it isn’t enough. Especially when one condition leads to another. Our player Ruta Pandya suffered from a condition called Ulcerous Colitis and a series of other medical issues which she battled for years. After fighting an uphill battle for what seemed like eons, she was finally able to manage them well with help from her GOQii Coach Hina Marwaha. Here’s how her Health Story unfolded.

Battling Ulcerous Colitis & Other Medical Issues

Ruta Pandya is a 44 year old teacher. For the past 17 years, she suffered from Ulcerous Colitis – which is a chronic, inflammatory bowel disease that causes inflammation in the digestive tract. Its symptoms include rectal bleeding, bloody diarrhea, abdominal cramps and pain. Along with this, she also suffered from Arthritis.

Her medical issues began after she had contracted Typhoid. Due to the Ulcerous Colitis, she had issues with food absorption which eventually led to weight loss. She weighed 30kg and her BMI was 12.6 – which meant she was severely underweight. This was primarily due to skipping meals. If she ate proper meals, she would face digestive issues which were difficult to manage.

During her struggles and multiple doctor visits, she was recommended to try GOQii through her doctor in Ahmedabad. After much thought, she joined as a part of the Abbott Gut Health program.

Managing Medical Conditions With GOQii

When Ruta Pandya spoke to her GOQii Coach Hina Marwaha, she was quite hesitant towards the coach’s suggestions regarding food habits. She refused to eat as she feared digestive issues but Coach Hina was persistent. After a couple of tries, Ruta finally gave in and began making changes to her eating habits.

She was asked to start with small quantities and gradually increase intake. Earlier, if Ruta ate one meal, she would skip the next. Coach Hina’s task was to ensure that Ruta ate all her meals without facing any issues. She gradually increased Ruta’s breakfast intake which included nuts such as walnuts, almonds, figs, etc. Later, milkshakes were also added to her diet.

Ruta was asked to divide her meals into 5-6 parts i.e. to eat every 2-3 hours. She had to avoid hot and spicy foods as they would trigger the acidity and make her stomach ulcers worse. Slowly, fruits were added to her diet – which were light, high in antioxidants and helped her heal her gut as well as get more energy. Slowly, Ruta Pandya began eating more without facing digestive issues.

She was also asked to walk and perform exercises. Yoga, along with small walks helped Ruta Pandya build her strength and alleviate back pain and find some relief from arthritis. Before, Ruta would struggle to complete even 2k steps but by slowly increasing step counts, she can now walk 7km.

Coach Hina Marwaha also introduced Ruta Pandya to deep breathing exercises which were effective in helping her reduce stress and improve sleep. Better sleep meant better internal healing!

Making Remarkable Improvements

Currently, Ruta’s food habits have improved tremendously. Before, she used to skip breakfast and mid meals and now, they are a part of her daily routine. She eats every 2-3 hours. She is happy that she is able to eat, absorb nutrients and put on weight. Her BMI is now at a normal range of 17 and her weight is around 35kg.

In the 3-4 years that she has been with GOQii, her Irritable Bowel Syndrome is under control, constipation is non-existent and her digestion issue has also been resolved. Apart from that, due to back pain, she couldn’t walk long distances but now she can cover them with ease and she works out as well. Some of the changes also include:

Her hemoglobin levels improved from 9gm/dL to 10.9 mg/dL
Her piles issue has improved 100%
Inflammation in the stomach has improved
Sleep which was initially poor, has now improved as she sleeps a minimum of 6 hours a day and wakes up fresh.
Her starting weight was 30.7kg which has now improved to 35kg

Recently, our Founder & CEO Vishal Gondal spoke to Ruta Pandya about how her Health Story with GOQii unfolded. You can view the complete conversation here –

What Does Coach Hina Marwaha Have To Say About Ruta Pandya?

Ruta started her journey with GOQii in September 2018. The day she joined as a player, she was having a lot of health issues. At that time, it was her inner fire and faith in herself which was pushing her to the levels where she was putting all her efforts to follow the routine.

Due to her medical condition, it was not possible to give her all the tasks at one time, but we followed the concept “Slow and Steady always wins the race”. At a time, only 1 or 2 tasks were given to follow and focus on. Like a mother, I have seen her changing and improving. I have seen her screaming and crying in pain and now she has empowered herself so much that she goes for long walks and does yoga every day.

In this beautiful world, our body is capable of responding and evolving at every second minute, positively or negatively. Ruta is a live example of this. With her dedication to get fit, potential to follow the routine, consistency with the routine and managing her time, she has proven that “proper diet and lifestyle” can help you evolve and grow, mentally and physically. Undoubtedly, she is an inspiration to me and to others as well.

Does Ruta’s Health Story inspire you to start yours? Subscribe for GOQii’s personalized health coaching today to begin your Health Story now: https://goqiiapp.page.link/bsr

For more inspiring User Stories, check out Healthy Reads.

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March 15, 2022 By Tasneem Jawadwala 16 Comments

Healthy Weight Gain Tips

We’ve heard one too many instances of people having great success with weight loss! In fact, every time I visit the gym, I come across many such success stories. However, I can’t help this sinking feeling that the real strugglers are the ones who want to gain weight and build muscles.

Are you one of them? Ever wondered what you’re doing wrong despite indulging in healthy food and doing every possible workout and increase your appetite? Let’s see how you can gain healthy weight but before that…

Let’s See What You’re Doing Wrong

1. Protein: Gym trainers and dieticians often suggest including more protein, some in the form of powders and others suggest natural sources such as eggs, Sattu, curd, cottage cheese and the likes. However, calculating the right amount of protein required is often missed. One requires around 1.25g/kg ideal body weight proteins to build up muscles. For example if you are 60kg, then the required amount of protein required by you on a daily basis to build muscles is 75g.

If you aren’t having enough or the required amount of protein, you will not see a difference. Hence, take some time out and consult professionals who can help you calculate. To gain healthy weight and build muscles, you also need to watch your carbs, antioxidants and workouts.

2. Carbohydrates: I’ve noticed this as a trend. Most people place so much emphasis on proteins that they forget about carbs. Did you know that if approximately 60% of your diet isn’t from carbohydrate sources, your body will utilize protein to supply energy. Which means, your body will not have enough proteins for tissue building.

3. Antioxidants: Fruits and salads are often flawed to be used as a weight loss diet. Vegetables and fruits are the best source of antioxidants that help in tissue repairs, prevent injuries and inflammation. So include vegetables and fruits with selenium, zinc, vitamin C and Vitamin E in your diet on a daily basis.

4. Workout: Your workout should focus more on strength training, however, ensure that you still do some cardio. Cardio will help your heart and lungs function better which in turn will prevent you from falling ill during your program.

Foods That Help in Healthy Weight Gain and Muscle Building

Dates: They are loaded with iron, natural sugar and antioxidants. Eat 4-5 dates before your workout as dates provide you with instant energy and prevent muscle damage.
Sweet Nuts or Pulse balls (Chikkis): These is a sweet dish made up of pulses, nuts or seeds. It is nothing but roasted whole gram, peanuts or sesame seeds and jaggery. It’s a perfect combination of proteins and carbohydrates. Munching on them as mid meal snacks work as an energy booster.
Nut Shakes: A big serving of dry fruits is difficult to consume at a time but having them in a powdered form with milk will supply your body with good amounts of protein.
Fruit Smoothie: Eating fruits with curd will help add some antioxidants to your protein dose. This is probably the most tasty and delicious way to consume fruits!
Combination of Cereals and Pulses: Just eating a pulse at a time will really not help as it doesn’t provide us with good quality proteins. But, when combined with a cereal, it will provide the benefits of both protein and carbohydrates. Options like Dal Paratha (Pulse Flat Breads), Puranpoli (Sweet Jaggery Flat Breads), Khichdi (mix of pulses, rice and vegetables cooked together) and Idli (steamed rice pan cakes) should be considered.
Adding Vegetables to Meat: Eating a separate serving of vegetable becomes difficult. The meal size may exceed if we have 1 serving of vegetable for vitamins & minerals and 1 serving of non-veg preparation for proteins. The best option in my opinion is to combine a nonvegetarian source with vegetables. For instance, Spinach (Palak) Chicken, Tomato Omelet and Capsicum Stuffed with Mince.
Peanut Butter: People often go overboard with regular butter and get major changes in lipid profile but no change in weight. Ideally, one should apply peanut butter on their bread slices for the right fats and protein combination.

The key rule for healthy weight gain is to go for nutrient-dense meals. These healthy compact meals do not require an extreme appetite boost. Focus on healthy weight gain and be patient while you are in a weight gain program as it’s easy to cut on fats but takes time to add on muscles. Remember, it took 9 months to give you around 3kg of weight at birth. Stay at it and be patient.

We hope this article helps you! For more, check out Healthy Reads or you can speak to a GOQii Coach directly for expert guidance and motivation. Subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

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