weight loss diet Archives

November 25, 2025 By Arooshi Garg Leave a Comment

Is It Possible To Lose Weight Through Diet?

When it comes to weight loss, the first thing that comes to mind is slaving away on the treadmill, going for long jogs or joining a gym. But apart from physical activity, there are other factors that influence weight loss like nutrition, quality of sleep and how well you manage stress. Let’s look at some nutritional factors and determine if it is possible to lose weight through diet.

1. Burning more calories than you consume
The most helpful approach for weight loss is to reduce the number of calories you eat and increase the number of calories you burn through physical activity. One should aim on getting into a negative calorie balance. i.e. you eat less calories and burn more calories and give a chance to stored fats to get metabolized. This can be achieved by taking small steps such as cutting down on carbs, while increasing protein rich food in your diet to meet the daily nutrition requirements. Avoiding packaged foods, high salt and sugar foods, and focussing more on seasonal fruits, vegetables and local native millets can go a long way.

2. Calorie Deficit and What You Need To Keep In Mind
Our body weight is determined by the amount of calories we consume as food and the amount of calories we burn through physical activities. If you’re gaining weight over time, most likely your daily calorie intake is more than the number of calories you are burning through your daily activities.

In order to counteract this, it is important to cut back on calorie intake and burn more calories. Over a period of time, this strategy helps in burning the stored fats and ultimately helps in weight loss. For instance, there are 7,700kcals of energy in 1kg of fat. That means in order to burn 1kg of fat, you should have a calorie deficit of 7,700 i.e. either burn this through exercise or eat less calories on a daily basis. A combination of both these ways is most successful and stable over a long period of time. Changing our eating habits along with regular exercise is the most effective way to lose weight over a period of time. It is also the best way to ensure that the weight does not bounce back with slight deviations.

3. Balancing Diet With Activity
One needs a proper combination of diet, cardio workouts and weight training. Diet definitely plays a huge role in managing weight, however, without proper training or physical activity, the weight lost will keep bouncing back. So one needs proper calorie burn though cardio activities and also lean muscle gain that can happen through weight training.

4. Include More Fiber In Your Diet
Fiber is extremely important in a weight loss journey. Fiber makes up the bulk of your meals. It helps in keeping you full for longer – not starving or feeling hungry all the time is extremely important in a weight loss journey. Eating more fiber also prevents spikes in blood sugar levels. Soluble fiber present in oats, apples, carrots and beans forms a gel-like structure in the gut and slows the absorption of sugars which helps in preventing fat build up.

Is It Possible To Lose Weight Through Diet Alone?

A simple answer to this would be no. It is not possible to lose weight through diet alone. By eating lesser calories, you are creating a deficit but usually it is not sufficient to lose weight. Even if one loses weight by extreme dieting or food restriction, the weight quickly bounces back as what you have lost in a short period is just body water and muscle. In order to have sustainable weight loss, it is important to combine calorie deficit through reduced dietary intake and also a minimum 60 minutes’ combination of daily cardio and strength or weight training workouts to lose fat and gain lean muscle.

We hope this article helps you! For more on weight loss, check out Healthy Reads. To get expert advice and guidance on weight loss, reach out to our experts by subscribing for personalised health coaching here.

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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.

October 17, 2025 By GOQii 2 Comments

Tips To Eat Smart During Diwali & Avoid Weight Gain

With the long Diwali holidays ahead of us, there are sure to be outings, guests visit and dinner parties among other celebrations. More often than not, we end up indulging in sweets and other sinful foods and then feel guilty, which in turn makes us look for easy and quick ways to shed off those extra kilos. But, the unfortunate part is that we end up resorting to all the wrong ways of shedding that extra weight which again has a YO-YO effect. But don’t worry! We got a few health tips that will help you eat smart during Diwali!

Tips To Eat Smart During Diwali

If you plan to go out, don’t go on an empty stomach. Eat a small snack before you head out. Choose snacks like boiled corn, mix veggie salad, a fruit bowl, sprouts, veggie soup, yogurt with crushed nuts, whole wheat bread sandwich, etc. This will keep you full and prevent binging/overeating when you are out.
If one meal goes for a toss, make sure the rest of the meals are absolutely on track. For instance, if you have a dinner party, make sure your meals through the day such as breakfast, lunch and mid meals are balanced and healthier.
Sip water frequently throughout the day. It will keep you hydrated and will also satiate false hunger.
Pick healthier desserts. Choose dry fruits, fruits, kheer, phirni, shrikhand (you can make it using hung curd), dark chocolates, til or peanut chikkis, dink laddoos (gum arabic), etc. over any other sugar-loaded sweets. Sweets made out of jaggery or organic honey are good to go. Remember, we need to take care of the portions too.
Choose baked food items over deep fried ones.
Compensate: It’s true that saying “NO” when you are offered sweets by your loved ones, especially during this festive season, is going to be difficult. Don’t worry! Pick one, eat it mindfully and enjoy the eating experience. Now you know what to do next. Compensate for your extra caloric intake in your following meals. More fibre (salads, veggies), good amount of proteins and lesser carbs.
Go easy on the alcohol. It’s a major dehydrator and contains empty calories. Choose red wine over any other hard drinks. Sangria would be the best option here (cut fruits in red wine).
Be a health-conscious host. Serve snacks like dhokla, masala peanuts, unsalted nuts and dry fruits, sprout-chaat, fruit salad, idlis, baked chaklis, etc. Avoid serving soft drinks or artificial juices. Lemon water, jal jeera, flavoured milk, spiced buttermilk, fresh fruit juices, etc. would be some better options here.
Firecrackers are going to pollute the air. The pollutants (free radicals) have an easy access to our body as we breathe. Neutralize the free radicals by consuming adequate antioxidants through colourful fruits, berries and vegetables.
Last but not the least, don’t forget to work out! Workouts would kick your body’s metabolism in high gear, helping you burn calories faster. It’s best to get your workout done before going out for a party. The spiked metabolism would help you burn better when you eat at a party.

We hope you have a great Diwali and these tips help you celebrate a happier, healthier and guilt-free one! If these tips help, do let us know in the comments below.

For more on healthy living, check out Healthy Reads or get some more tips directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

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October 4, 2025 By Urvi Gohil 1 Comment

Low Calorie Open-Faced Sandwich for Weight Watchers

Craving for a quick snack? Want it to be healthy and aid your weight loss goals? This one is dedicated to weight watchers who wish to eat a low calorie, tasty sandwich! This is my personal healthy recipe for a good low-calorie open-faced sandwich.

Here’s what you will need:

Finely chopped purple cabbage (you can use normal cabbage) – 250 gm
Shredded carrots – ½ cup*
Finely chopped onions – ½ cup
Finely chopped fresh coriander leaves – ½ cup
Shredded paneer – ½ cup
Chilly ginger paste – 1 tbsp*
Salt to taste
Multigrain bread – 6 slices
Green chutney (coriander, garlic, chilly, ginger)
Butter or ghee for toasting

Method

In a big bowl, add cabbage, carrot, onion, coriander and paneer and mix
Add chilly ginger paste and salt to the mixture
Take a multigrain bread and spread a tsp of green chutney, top the bread with 3 tbsp of vegetable mix. Repeat this process for all slices.
Grease a pan with butter or ghee and put the slices with vegetable mixture on it to get toasted for 3 to 5 minutes on medium flame.
Once the base of the bread is golden brown, remove it.
Cut diagonally and serve immediately.
Add some cheese on the prepared open bread sandwich if required

Highlights of the Low-Calore Open-Faced Sandwich

It has so much color on the plate and gives you the required antioxidants, flavonoids, vitamins and minerals in a quick way
Reducing the use of an extra bread makes it a light snack
It tastes absolutely delicious!!

*Abbreviations: 1 cup = 200 ml, 1 tbsp = 15 ml

Do try this low-calorie open-faced sandwich, upload your pics on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads or to get more advice on recipes, nutrition and diet tips for kids, subscribe to GOQii’s Personalised Health Coaching here.

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June 27, 2025 By GOQii Leave a Comment

All You Need To Know About Visceral Fat

Have you come across the term visceral fat? You’ve likely heard it mentioned. It refers to the unwanted belly fat that forms deep inside the abdomen. This type of fat is considered particularly dangerous because it surrounds your vital internal organs, including the liver and intestines. It’s often referred to as active fat because it directly influences how hormones function within the body.

Why Visceral Fat Is a Concern

Visceral fat can pose a number of health risks. If you have more fat stored than your body requires, especially around the liver, heart, kidneys, pancreas, and intestines, your body becomes inflamed. This kind of fat stores inflammatory white blood cells, which is why belly fat has been linked to cognitive decline, arthritis, diabetes, and more.

The inflammatory substances generated by excess fat known as cytokines, are major contributors to heart disease and other inflammatory conditions. When the body is inflamed, the liver struggles to process cholesterol and toxins effectively, leading to plaque build-up in the arteries. Visceral fat is also associated with an increased risk of cardiovascular disease markers such as:

High triglycerides
Raised blood pressure
Elevated cholesterol levels

In addition, visceral fat plays a significant role in insulin resistance, increasing the risk of developing type 2 diabetes.

Refer to the image below to know more:

Lifestyle Factors That Influence Visceral Fat

While regular exercise, stress management, and a balanced diet are essential to keeping visceral fat in check, how you cook your meals also matters.

Healthier Cooking Methods:

✔️ Boiling
✔️ Steaming
✔️ Baking
✔️ Grilling

These methods help reduce excess fat in meals while preserving nutrients.

Foods That Encourage Belly Fat:

❌ Trans fats (found in some meats, dairy, deep-fried and processed foods)
❌ Sugary drinks like sodas
❌ Confectionery, baked goods, and other foods sweetened with fructose

Managing visceral fat is not just about aesthetics — it’s about protecting your long-term health. Small, sustainable changes to your eating habits, cooking style, and daily routine can go a long way in reducing this harmful fat.

To understand more about visceral fat and how to lose it effectively, connect with your GOQii Coach by subscribing to Personalised Health Coaching here. For more articles on weight loss, check out Healthy Reads.

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