weight loss blog Archives

February 18, 2023 By GOQii 1 Comment

How Digvijay Singh Reversed Chronic BP Issues & Lost Weight With GOQii

Do you feel that no matter what you do, you’re unable to lose weight? You go for walks, meditate and even eat right but that scale doesn’t budge while lifestyle diseases plague you. Our Player Digvijay Singh was stuck in a similar predicament.

Life Before GOQii

Digvijay Singh, a 63 year old retired public sector professional from Nagpur, was always conscious about his health and lifestyle. He took regular walks and even practiced Pranayama but no matter what he did, he could not lose weight. He weighed around 90kg and suffered from chronic blood pressure issues.

Introduction to GOQii & Making Lifestyle Changes

During his anniversary in 2016, his daughters gifted him a GOQii device with 3 months of subscription. When he joined, his goal was to reduce weight and control his BP issues. While initially he faced difficulty, there was progress.

Between 2016-2019, he says that his progress was quite slow. His BP was still high at 140/90 and cholesterol levels were out of range. To help him achieve his goal, his GOQii Coach introduced a few lifestyle changes which included:

Normal walks, interval walks and strength training
Consuming apple cider vinegar and salads to his meals
Early dinner
No processed foods

Eventually, Digvijay Singh’s cholesterol levels and BP both came down to a normal range. His weight has reduced and has remained constant since then. He has been able to lose 12kg and go from 84 to 72 kg within 8 months.

Digvijay Singh is happy with the fact that his GOQii journey that started 5 years back, is still continuing. He says that with his GOQii Coach’s advice, his lifestyle has completely changed. He further stated, “Basically what GOQii did was that it disciplined me”.

His daughters say that he is an inspiration. He is disciplined and follows what his GOQii Coach says. His eating habits have also changed. They said that they are glad about how his health has improved, he has been able to control his BP and looks fitter than before! They said, “Now the entire family (extended) knows about GOQii because of Dada and it is his best gift to anyone he thinks needs it”.

To understand Digvijay Singh’s journey, check out this session of GOQii Health Talks, where he and his family spoke to our Founder & CEO Vishal Gondal.

What Does Coach Monika Raj Have To Say About Digvijay Singh?

Digvijay has been a great learner! He always follows the habits I set for him. When we first started, his blood pressure was high at 140/90 and cholesterol levels were out of range. Then slowly, we started with minor lifestyle modifications. In a span of time, his fat percentage ranging from 35% to 40%, came down to 25%.

We started with walks that ranged from normal walking to interval walks and then strength training. He was so consistent in walking that I had to stop him and make his regime for just 5 days a week so that he could rest and recover well. Since then he has been able to maintain it well.

We added salads to his meals and made sure his dinner was light. I also asked him to consume Apple Cider Vinegar before lunch and dinner, less salt in meals and completely avoid processed foods among a few other changes.

For the past 5 years, he has never missed salads in his meals and has never missed crossing 10k steps. I am really overwhelmed and motivated to see his efforts and consistency.

Does this story inspire you? Did it sound relatable? Want to make a lifestyle change? If yes, then speak to your GOQii Coach today by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

To read more inspiring stories, check out Healthy Reads.

#BeTheForce

October 6, 2022 By GOQii 5 Comments

The Preliminary Step To Weight Loss Is Training Your Mind

We’ve noticed that most of our players have a common statement that they always make when it comes to weight loss – “I don’t think I will lose weight no matter how hard I try because I don’t have the willpower”. Well, if you’re aware that you lack the willpower, all you need to do is set your mind on it and work towards building more willpower. It’s much easier than you think!

Barriers To Weight Loss

Weight loss is a decision you make in your mind first. You can lose weight if you decide you want to. The biggest barrier you face is actually being self-disciplined and having the willpower to follow through the habits set by your coach. Compliance and determination are needed to follow through but instead, we tend to fall into this vicious cycle that begins with eating a poor diet full of carbs, fats, and processed foods. This, in turn, makes one lethargic and tired all the time. You don`t feel like exercising. What follows next? It’s a huge loss of willpower and you end up feeling extremely miserable and hopeless. But, there is light at the end of the tunnel.

Only You Can Make The Change!

Certainly, there is a ray of hope for all. You can make the change. If you truly want to lose weight, you first have to build the power to make it happen! Willpower is a like a skill – it has to be mastered and nurtured through practice. For example, if your most favorite sweet is passed on to you and you say no for the first time, it is much easier to say no the second time too. But, the question arises – How do you say NO?

Whether it is a good habit or a bad one, the brain has the capability to ‘format’ the data and ‘add’ a new habit. When you repeat a behavior a number of times, it becomes a part of you. So if you give into the craving of eating a sweet for the first time, it develops a weak pathway for the brain, where a chain of neurons works to translate your thoughts into actions with the same action time and again. It then becomes a strong pathway and thus, a habit is formed. Instead of dwelling on or focusing on bad habits, make the change and shift your attention to the ones which are good for you.

If you need help shifting to positive habits which are good for you and your health, subscribe for GOQii’s Personalised Health Coaching where a GOQii Coach will guide and motivate you to achieve your health goals in the most sustainable manner possible without turning your life upside down. Subscribe here: https://goqiiapp.page.link/bsr

For more articles on weight loss, check out Healthy Reads.

#BeTheForce

November 7, 2021 By GOQii 8 Comments

Burn Belly Fat With Proper Nutrition

Belly fat! A large section of people in this world are obsessed with their body and more so belly fat. They might be pushing themselves with exercise or following a particular diet plan but are still unable to rid themselves of it. The reasons behind not being able to burn belly fat may be excessive use of sugar and fats. This in turn results in weight gain through development of fats around different parts of the body.

Among all body parts, belly is the most affected area. This is because of the fats. The belly grows quickly and leads to increased health problems. Studies have shown that the human body reacts to increased levels of sugar. Generally, 15 grams of sugar is recommended and not more than that. The question is, can a change in diet impact the belly and other body fats? Let’s explore!

6 Nutritional Tips To Help You Burn Belly Fat

Reduce Sugar Intake: Reduction in our daily sugar intake should be at a recommended level of 15 grams. This is one of the most effective steps in reducing belly fat through nutrition. Excess of sugar intake is one of the biggest reasons for obesity and diabetes in the U.S.
Avoid Processed Food: Consumption of processed food items is one of the sources of excessive sugar and fat intake. Try to prepare your food with your hands if you are aware of the ingredients which will be used. Carefully read ingredients used in processed food before you consume them.
Reduce Bad Carbohydrates: Reduction of carbohydrates is another step to reduce belly fat without exercise. Particularly, avoid consuming fizzy drinks. This is one of the sources of high bad carbohydrates.
Increase Intake of Fiber: Increased intake of fiber will constraint your need for carbohydrates. Having more of veggies and fruits will help you with good carbs and avoid the intake of bad carbs.
Eat Raw Vegetables: Eating half cooked or raw vegetables helps you reduce your belly fat. Vegetables are the best solution to fiber requirement. During the day take healthy carbohydrates and at night eat a good meal consisting of proteins/fiber and less carbs.
Know What to Eat: It is essential that you are aware of what you eat. For example, you can do some research about food items that have rich sources of fibre and healthy carbohydrates. You can then add them to your diet.

We hope this article on how to burn belly fat helps you! Remember that it will only work if you are disciplined and follow the routine religiously. Otherwise, no matter how hard you try, there won’t be any significant change for the better. For more on fat and weight loss, check out Healthy Reads or ask a GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

July 26, 2021 By GOQii 9 Comments

How Important is Cardio For Weight Loss?

You are well aware of the fact that you lose weight when you burn more calories irrespective of how much you eat. The best way to lose weight is to follow a combination of cardio, strength training and a healthy diet.

Cardio is one of the key components because:

You burn more calories at one time.
Getting your heart rate into your target heart rate zone means your blood is pumping, you’re breathing hard, and you’re sweating and burning calories.
You can easily add intensity to increase your calorie burn. With cardio, it’s easy to increase your calorie burn with small changes, for instance running or walking faster, jumping higher, climbing hills or trying new activities that your body isn’t used to.
It adds to your overall calorie deficit. Burning calories with exercise means you don’t have to cut as many calories from your diet.
You can do cardio most days of the week. With strength training, your muscles require rest to recover and grow stronger. Cardio can be done most days of the week without worrying about injury or over-training.

The Best Cardio Exercises

While you know that cardio is important for weight loss, which exercises are best and how much do you really need for weight loss?

The truth is, there really isn’t any best cardio exercise. The best activity is the one you’ll do on a regular basis. So, finding something you like is critical to reaching your weight loss goals. That said, some exercises offer more intensity than others.

Impact activities: Exercises that involve some impact, like walking, will usually boost your heart rate quicker than no-impact activities like swimming or cycling.
High impact activities: High impact, or exercises that involve running or jumping, will often burn more calories than lower impact things like walking.
Whole body activities: When you involve both the upper and lower body, such as an aerobic activity which is also is known as cross training, it’s often easier to get the heart rate up and burn more calories.

That doesn’t mean you shouldn’t bother with low impact exercise. Both types of activities offer opportunities to burn calories and doing both gives you a well-rounded cardiovascular endurance development.

To get an idea of just how much cardio can do for you, check out the following list of common exercises. Below is the number of calories burned for a 150-pound person in 30 minutes:

Step aerobics: 340 calories
Stationary bike: 238 calories
Swimming: 270 calories
Walking 4 mph: 170 calories
Running 5 mph: 270 calories
kickboxing: 400 calories

Everything from walking to kickboxing can burn a significant number of calories!

How Much Do You Need?

It’s tough to know exactly how much cardio we need for weight loss. The American College of Sports Medicine and the American Heart Association recommend about 60 minutes of moderate to vigorous intensity activity on most days of the week. But, the truth is how much cardio you need varies from person to person and depends on factors such as:

How many calories you eat
How hard you exercise
Metabolism, age and gender
Fitness levels
Body fat percentage and weight
Exercise schedule

That said, here are some tips for setting up an effective cardio program:

If you’re a beginner, start with 3 days of the cardio exercise of your choice, working at a level you can handle.
Add time each week to work your way up to 30 to 45 minutes of continuous exercise.
As you get stronger, try interval training once a week to help boost endurance and burn more calories.
Work your way up to 5 to 6 days of cardio and try to vary what you do and how hard you work.

It will help you lose weight but it is most effective when combined with strength training and a healthy, low-calorie diet and adequate rest.

How Much Do You Need To Build Muscle?

You may think you shouldn’t do cardio exercise if you’re trying to gain muscle. But, cardio isn’t just for weight loss. It also helps condition the heart and lungs and promotes health and well-being. If your goal is to gain muscle, you won’t need tons of cardio. But, doing at least three 20-minute sessions a week won’t hurt your goals and will help you reap the benefits of cardio without burning too many calories. These are some simple necessities for cardio in weight loss. After reading this, I am sure all your misconceptions about weight training and weight loss are cleared!

If you want to begin working out, check Healthy Reads or tune in to live classes on GOQii PRO where our experts will guide you on the correct form, posture and make sure that you are well motivated! You can book a class now from the GOQii App.

To get these workouts and tips directly from your GOQii Coach, sign up for personalized coaching now: https://goqiiapp.page.link/bsr

#BeTheForce