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11 Unhealthy Habits That Are Destroying Your Health

unhealthy habitsOld habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop 

  1. Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
  2. Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
  3. Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
  4. Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salad, whole grain crackers & veggies with humus. You can even carry fresh fruits.
  5. Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip. Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
  6. Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
  7. Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
  8. Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
  9. Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure.  Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
  10. Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep. Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
  11. Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For more tips on living a healthier lifestyle, check out Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here.

We hope this article has helped you. Do leave your thoughts in the comments below!

#BeTheForce

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Why Do We Feel Hungrier During Winter?

hungrier during winterIt’s normal to find a nice thick blanket, cozy up to a pillow and snack away on something warm to quell those hunger pangs that don’t seem to end during winter. This is often complemented with sudden weight gain and you’re left wondering where that excess weight came from. Well, there are several reasons for feeling hungrier during winter and we’re about to explore them.

Reasons for Feeling Hungrier During Winter

  1. High metabolism: During winter, our metabolism is quite high as the body tries to keep itself warm due to those teeth sputtering chill. The body produces more heat in order to combat the chill outside which is known as thermogenesis. To carry out this function, it requires extra calories which get burnt during the process, hence need extra food.
  2. Food Produces Heat: In cold weather, our body needs more calories to keep itself warm with the help of some involuntary activities like shivering. Hence, the body craves more food. When these extra calories start burning, it makes the body warm. Here, we need to remember not to satisfy the cravings with high sugar or high-fat foods as they raise blood sugar levels causing weight gain.
  3. Winter Comes With Multiple Choices: It’s the best time of the year for multiple reasons. One of those being food! Vegetables and fruits flood the markets. Plus, a lot of winter recipes are prepared with rich ingredients which induce weight gain. One can’t help but indulge in sweets this season brings. Not feeling hungry is definitely not an option
  4. Seasonal Affective Disorder (SAD): As the days are shorter, we generally prefer staying indoors which can lead to Vitamin D deficiency and also lower levels of serotonin (happy hormone which generates because of exposure to daylight). These deficiencies typically causes Seasonal Emotional Disturbance or Seasonal Affective Disorder – SAD : a sort of depression related to the shorter days of winter, which affects many of us. It is seen that individuals stricken from SAD crave more carbohydrates, as these facilitate the body’s use of tryptophan (amino acid) which can be converted into serotonin to spike up lower levels in the blood.
  5. Lazy Mornings: It becomes really difficult to get out of your cozy bed during winter mornings to go out for a walk, workout or even work. People prefer lying comfortably in bed, watching a TV show while binging on snacks endlessly. This increase in snacking and lack of physical activity make us gain extra kilos.

 Tips to Avoid Eating More  

  • Whenever you crave for food, try choosing some healthy options like salads, soups, sautéed veggies combined with proteins as these are high in fibre and gives a feeling of fullness.
  • Go out during the day to expose your body to the sun for some vitamin D and to boost your serotonin levels.
  • Perform your regular exercises as it helps in boosting your mood and avoids indulgence in unnecessary snacking.
  • Go out with friends or play with a pet if you are stressed. Don’t look at food as an alternative coping mechanism. 

The bottom line is – eat mindfully and enjoy winters! We hope this article helps you make healthier choices. For more winter tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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How to Burn Body Fat & Keep it Off!

body fatHow many times have we pushed ourselves to our physical limits in order to get rid of excess body fat, only to end up gaining it all over again? Keeping body fat off is a difficult task, but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

Many articles explain the need to burn body fat. However, they often overlook the fact that muscle behavior changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restore body muscles to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake:

The theory behind increasing protein intake is that more muscles result in more fat burning. It’s best to start your day with good carbs and proteins, as adding protein to breakfast works on hunger hormones, making you feel fuller for longer.

This is why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember, only consuming protein without good carbs, fiber, vitamins, and minerals may result in weight gain, as extra protein will get deposited.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yogurt, cottage cheese, paneer, and soy products like tofu.

2. Water Intake:

The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is crucial because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals acts as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated beverages. Instead, carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves, a little salt, and a piece of jaggery to stay hydrated and refreshed!

3. Foods with Fiber:

Gut health is the key to maintaining body weight and shedding extra fat. Fiber helps in maintaining a healthy weight and reducing cholesterol and diabetes levels.

If you’re looking for low-calorie foods, try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats, and brown rice. These are good sources of fiber and keep you full for longer.

Psyllium husk (Isapgol) is great for detoxing the system. It also helps eliminate cholesterol and fat globules from the body. However, it needs to be consumed in moderation—half a teaspoon or 2 grams per day is sufficient.

4. Cut down on Salt, Sugar and Refined Carbs:

Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as they help maintain the pH level of blood. Excess salt results in water retention and can make it difficult to lose weight. Similarly, excess sugar affects your metabolism and can cause joint pain and fatty liver problems.

This doesn’t mean you need to go tasteless! Moderation is the key to a healthier lifestyle. Avoid extra salts and sugars from processed food, junk food, and refined carbs like white bread, white flour, sweetened beverages, and bakery products. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mixed seeds, and popcorn. Also, cut off any additional salt in your curds or salads.

Foods That Help in Burning Body Fat Faster

  • Apple Cider Vinegar: Mix 1 or 2 tsp of apple cider vinegar in lukewarm water for a healthy morning drink. It helps burn extra fats.
  • Extra Virgin Coconut Oil: Reducing normal oil intake while consuming extra virgin cold-pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to medium-chain triglycerides. This helps burn fat faster. Add it to your salads or cooked curry (avoid heating it to retain its nutrients).
  • Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berry tea all improve metabolism and help burn fat faster. However, 2-3 cups a day is advised, as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected during fat-burning journeys. Overindulging in workouts can lead to stress and weight gain. Working out 3-4 times a week is sufficient. Jumping jacks, HIIT, planks, crunches, lunges with stretching, and yoga help maintain body shape without stress while promoting good-quality sleep.

If mediation or deep breathing dosen’t help you relax, try stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Ensure you get enough sleep. Lack of sleep and stress can slow down metabolism and cause weight gain. To sleep peacefully, keep your room dark, avoid heavy workouts before bedtime and stay off screens at least an hour before sleeping.

By working on these small lifestyle changes, you can effectively lose body fat and keep it off!

We hope this article helps you. For more information or tips on weight loss, check out Healthy Reads or speak to an expert by subscribing for 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.

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Holiday Health Tip: It’s All In The Chew!

Holiday Health Tip: It's All In The ChewIt’s precisely between this week and January 1st when people tend to put on most of their weight. There are two reasons for this – The crazy festive season filled with weddings and parties followed by Christmas, New Year’s Eve and the tendency to let loose during this time, with the justification that they’ll start fresh with ‘healthy new year resolutions’ in January.

  • What if I told you that you could enjoy this season and it wouldn’t impact your weight?
  • What if I told you snacking on a cookie or dessert occasionally wouldn’t effect your weight goals?
  • What if you could eat rice, roti (Indian flat bread), and bread at lunch and dinner without it impacting your weight or health?
  • What if you could enjoy this festive season, have loads of fun, eat your favorite foods and still maintain your health and weight?

The human body is a miracle, and we are living examples of this miracle. The way our brain and body function, blood flow, smell, feelings, emotions, the ability to recover from the deadliest of diseases and the ability of our cells to heal and repair – is nothing short of extraordinary. Every day, trillions of cells in our body work non-stop to fight off germs and bacteria that could otherwise make us very sick or even threaten our lives. This miracle is called immunity.

Our stomach produces enough acid to dissolve a razor blade. Such is the power of our digestive system. So what’s an ice-cream, chocolate bar, or cookie going to do when it enters our stomachs? Our body is made to digest even the toughest foods. Red meat, for instance, is hard to digest, but the body will break it down. Vegetarians don’t escape either—cellulose in vegetables is extremely difficult to break down, but the body eventually does the job. This is one reason vegetarians may experience more flatulence than non-vegetarians.

The body can break down meats, vegetables and desserts alike! The secret lies in the ‘chew’. Food tastes so good because you’re meant to enjoy it—slow down and savor it, not just rush it to your stomach.

How Does Chewing Thoroughly Help? 

Chewing your food thoroughly is actually the first step in the complex process of digestion, and if you compromise this process, a common mistake, it can affect your overall health.

We have teeth not just to smile for a pretty picture but primarily to tear down and break up food into small bits. Saliva mixes with these small bits, further softening them.

Let’s dive into the basics:

Why Should You Chew Your Food Thoroughly? 

When you chew, more saliva gets produced and your saliva contains enzymes that break down FATS and CARBS. Yes!!! Digestion starts in the MOUTH! By the time your food reaches your stomach, it’s already processed by enzymes, making it easier for your stomach to complete the digestion process.

  • You feel light
  • You feel full for a longer period of time.
  • You reduce flatulence, gas, indigestion and burping.
  • You learn to savor and enjoy the taste of your food.
  • Your body absorbs all the goodness of your food (vitamins, minerals) better.
  • You eat just the amount your body needs to maintain or achieve a healthy weight.

Imagine all the times you’ve gobbled down your food. You’re left with undigested chunks sitting in your stomach, causing gas, discomfort, and increasing the chances of food converting to fat.

Chew your food. Enjoy a dessert, but eat it slowly and savor it. Over time, you’ll learn not to overindulge. The more you chew your food, the cleaner you keep your intestines, stomach and colon because the body can cleanse itself more effectively when digestion happens correctly. Say goodbye to constipation, fatigue, and migraines.

Try This Exercise Today!

At your next meal, eat slowly. Take a spoonful of food, chew it several times, savor the flavor and taste, then swallow. Put your spoon down before taking the next bite.

You’ll find yourself getting fuller quickly and will naturally eat less. This habit helps you save calories over time. Eventually, you’ll serve yourself smaller portions—fewer calories mean better health, a longer life, and a healthy weight.

Take one serving spoon less at every meal, chew thoroughly, and eat slowly. You’ll find that this is enough. All these saved portions add up to a significant calorie reduction, helping you lose fat and feel healthier.

Most diseases are caused by overeating. Even if you think your portions are appropriate, eating too quickly can lead to overconsumption. Chewing thoroughly ensures you eat mindfully, eliminating the need for restrictive diets.

Meal times are sacred—they’re your personal moments to nourish and care for your body. Respect this time, as it’s essential for keeping you healthy and strong.

This is a lifestyle change and if you master it, you can enjoy all your favorite foods in moderation.

We hope this article helps you make that lifestyle change. For more tips like this, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]