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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:

Visceral Fat

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.

#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 26, 2025 By Luke Coutinho Leave a Comment

Everything You Need To Know About Fiber, Fat Loss and Your Health

fat lossEvery nutritionist will tell you to improve your fibre intake, particularly because of the role it plays in supporting fat loss, reducing the risk of heart disease, and certain cancers. It plays a key role in digestive health and creating a sense of fullness which essentially means that enough fibre can help you manage your weight effectively!

Women should aim for around 25 grams of fibre per day, while men should aim for at least 35 to 40 grams. Yet, the average person consumes just 15 grams a day. The best way to increase your fibre intake is by eating fibre-rich whole foods, not heavily processed options with “added fibre” claims. Simply increasing your intake of fruits, vegetables and wholegrains can naturally boost your daily fibre intake.

How Fibre Supports Fat Loss and Weight Management

Fibre is one of the most natural ways to reduce high cholesterol levels in the body. If you have diabetes, consuming the right amount of fibre can help regulate blood sugar levels, allowing you to enjoy a variety of foods that might otherwise be restricted.

A lack of fibre is a common reason why people experience constipation and we all know constipation isn’t just uncomfortable; it can lead to toxic build-up in the body, sluggish digestion, fat gain, and has even been linked to a higher risk of colon and other cancers.

Why We’re Consuming Less Fibre

One of the main reasons is food processing. Modern methods often strip fibre from food entirely, which is why many packaged foods are considered unhealthy. A useful tip: if a food label shows less than 2 grams of fibre per serving, it’s best avoided. Low-fibre foods can cause blood sugar spikes, leading to fat gain over time.

Another reason is that many people don’t consume enough fibrous carbohydrates. Ideally, your main source of carbohydrates should be fibrous – these typically contain fewer overall carbs, but their high fibre content helps balance insulin response, making them ideal for fat loss.

Best Sources of Fibrous Carbohydrates

Here’s a list of some of the best naturally fibrous foods to include in your daily diet, all easily available in supermarkets:

  • Broccoli
  • Lettuce
  • Cabbage
  • Cauliflower
  • Mushrooms
  • Green beans
  • Onions
  • Asparagus
  • Cucumber
  • Spinach
  • Bell Peppers
  • Courgette
  • Popcorn (plain, air-popped)
  • Apples
  • Oats
  • Brown rice
  • Wholemeal pasta
  • Lentils
  • Beans and Pulses (e.g., kidney beans, chickpeas)

Beans are a fantastic source of dietary fibre and protein, keeping you full for longer. The same applies to fruits, nuts, and seeds – all of which should be a regular part of your meals.

Psyllium husk (commonly known as Isabgol in Asian stores) is another fantastic fibre source. It helps detox the body and removes excess cholesterol and fat. As always, moderation is key.

Not All Grains Are Equal

While grains contain fibre, the amount can vary significantly. For example:

Food Item Fibre Content (approx.)
White bread (1 slice) 0.5 grams
Wholemeal bread (1 slice) 2 grams
Kidney beans (1 cup) 17 grams
Mixed berries (1 cup) 8 grams

As you can see, focusing on whole, natural food sources will boost your fibre intake far more than relying on refined or packaged foods.

Fibre is essential for good health and should be part of every weight-loss strategy. It aids digestion, balances blood sugar, reduces cholesterol, and keeps you feeling satisfied for longer – all of which support healthy fat loss.

It’s time to make a conscious effort to add more fibre to your meals – your body will thank you for it.

We hope this article helps you. Do let us know your thoughts in the comments below. For more on fiber and fat loss, check out Healthy Reads or reach out to a GOQii Coach for the right guidance and motivation by subscribing for 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 25, 2025 By GOQii 5 Comments

Hidden Hunger: Are You Suffering From It?

hidden hunger - are you suffering from it? Rita, a 22-year-old student, loves to snack – especially on quick, tasty, and readily available junk food. Over time, she gained excess weight. But what bothered her more was how constantly tired and dull she felt. A routine health check-up revealed nutrient deficiencies – something she found hard to believe. After all, she was eating enough… wasn’t she?

But like many of us today, Rita was suffering from Hidden Hunger.

What Is Hidden Hunger?

The World Health Organization (WHO) defines Hidden Hunger as a deficiency of micronutrients – the essential vitamins and minerals our body needs in small amounts. These micronutrients play a crucial role in:

  • Enzyme and hormone production
  • Metabolism
  • Tissue repair and maintenance

Despite eating sufficient calories, if your meals lack nutrient density, your body can still be undernourished. This form of malnutrition is often unseen – hence the name Hidden Hunger.

How Do You Know If You Have Hidden Hunger?

You don’t need to look ill to be deficient. Common symptoms include:

  • Constant tiredness and low energy
  • Poor focus and brain fog
  • Dull skin or hair
  • Low immunity
  • General disinterest in daily activity

Left untreated, long-term deficiencies can impair cognitive function, physical development, and overall well-being.

The Modern Diet Dilemma

In today’s time-poor, convenience-driven world, it’s easy to fill up on ultra-processed foods – high in sugar, salt, and calories, but low in actual nutrition. These “empty calorie” foods are designed to taste good, not nourish us.

If this sounds familiar, you’re not alone. Hidden Hunger affects not just developing nations, but increasingly, urban populations worldwide.

Rebuilding With a Balanced Diet

The best way to overcome Hidden Hunger is to eat a varied, balanced diet that includes all major food groups. Here’s a breakdown:

Food Group Key Nutrients
Whole Cereals, Pulses & Millets B vitamins, Iron, Selenium (especially in unrefined forms)
Dairy & Meat Products Vitamin B12, Iron, Calcium, Zinc, Iodine, Vitamin A
Fruit & Vegetables Vitamin C, Folate, Beta Carotene, Potassium, Magnesium, Phytochemicals (antioxidants)
Nuts & Oilseeds Magnesium, Zinc, Healthy fats, Vitamin E, other fat-soluble vitamins

Also, avoid skipping meals and choose nutrient-dense snacks like roasted seeds, mixed nuts, yoghurt, or fresh fruit.

Small Changes, Big Impact

Start by evaluating your meals – are you relying too much on convenience foods? Make a conscious effort to include more whole foods, natural produce, and variety. Over time, this simple shift can transform your energy, mood, and overall health.

If you’re unsure where to begin, consider speaking to a qualified expert.

Subscribe to GOQii’s Personalised Health Coaching for guidance on creating balanced meals tailored to your lifestyle and health goals.

For more topics on weight loss and managing your health, check out Healthy Reads.

#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 23, 2025 By GOQii 6 Comments

The Preliminary Step To Weight Loss Is Training Your Mind

the preliminary step to weight loss is training your mindWe’ve noticed that many of our players often say the same thing when it comes to losing weight:
“I don’t think I’ll lose weight no matter how hard I try because I don’t have the willpower.”

If you’re already aware that willpower is something you struggle with, that’s actually a good place to start. Because once you’re aware, you can take active steps to strengthen it and the truth is, it’s far easier than you think!

Barriers To Weight Loss

Weight loss starts with a decision – a mindset shift. You can absolutely lose weight if you decide to. But the biggest barrier isn’t the workout or the diet plan. It’s self-discipline and willpower to consistently follow the habits your coach has set for you.

Often, people get caught in a cycle:

  • Eating too many refined carbs, fats, and processed foods
  • Feeling constantly tired or lethargic
  • Avoiding exercise
  • Losing motivation
  • Giving up altogether

It becomes a loop of frustration and hopelessness. But here’s the good news – you can break that cycle.

Only You Can Make The Change!

There is a way forward and it starts with you.

Willpower isn’t a magical trait you’re born with or without. It’s more like a muscle – a skill that improves with practice.
For example, the first time you turn down your favourite sweet, it’s hard. But the next time? It’s a bit easier. Do it enough, and it becomes second nature.

But how exactly do you say no?

preliminary step to weight lossIt’s All in Your Brain

Whether a habit is good or bad, your brain is always learning. When you repeat a behaviour, your brain forms a neural pathway that gets stronger over time. Give in to cravings once, and your brain starts laying the groundwork for that to become a habit. Repeat it, and the pathway becomes stronger.

The key is to shift focus from habits that harm you to those that serve you.
You’re not trying to erase the old – you’re building something better.

If you need help replacing negative patterns with sustainable, healthy habits, consider working with a professional.

A GOQii Coach can guide you through the entire process, helping you develop the mindset, motivation, and structure you need to succeed.

Subscribe to GOQii’s Personalised Health Coaching to build the mental strength and lifestyle habits that support lasting weight loss.

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

#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.

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  • From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control
  • Reframing Obesity as a Disease: From Blame to Biology
  • All You Need To Know About Visceral Fat
  • Everything You Need To Know About Fiber, Fat Loss and Your Health
  • Hidden Hunger: Are You Suffering From It?

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From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control

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