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Feeding Your Emotions? Why You Need To Stop Emotional Eating

Feeding Your Emotions? Why You Need To Stop Emotional EatingRemember the old adage – Eat to Live and not Live to Eat? We don’t always eat simply to satisfy hunger. Sometimes, we turn to food for comfort, stress relief, or as a reward. It becomes an activity we do out of habit, like nail-biting, hair twirling, or finger tapping. Recent trends show that we often turn to food in response to certain emotions. For instance, eating chocolates or sweets when we’re sad or depressed. Whether you feel angry, sad, bored, or even excited—food can act as a buffer against these emotions. But is emotional eating good for you?

Emotional eaters know it’s easier to suppress feelings with each bite rather than confront them. Unfortunately, emotional eating doesn’t solve emotional problems. It usually makes you feel worse. Afterwards, not only does the original emotional issue remain, but you also feel guilty for overeating. This compounds the problem, as you stop learning healthier ways to deal with your emotions, struggle to control your weight, and feel increasingly powerless over both food and your feelings.

Where Do You Start To Stop Emotional Eating?

Before addressing how to stop emotional eating, have you ever wondered why we turn to food when emotionally distressed? When we eat, certain chemicals are released in the body which significantly impact our emotional health. Food and mood are intricately connected. For instance, we feel sadder when hungry due to lack of neurochemicals in the brain. Through eating, we experience changes in serotonin, endorphins and dopamine levels – all of which influence mood. Sugar, for example, increases serotonin in the brain, helping us feel more balanced and stable. Anti-depressants work on a similar chemical mechanism to improve mood. So, coming back to the point – what can you do to address this?

Recognize What Triggers You To Eat Emotionally

As mentioned earlier, people eat for many reasons. Which situations, places or feelings make you turn to food for comfort? Each time you feel a craving, ask yourself, “Am I really hungry, or am I responding to something else?” If hunger isn’t the reason, identifying the real cause can be challenging.

By tracking your food intake and associated emotions regularly, you might notice patterns, such as a tendency to overeat on Mondays. Ask yourself, “What is it about Mondays that leads to overeating? Stress from getting the kids to school? Frustration over returning to work? Lack of holidays?” Notice if you tend to snack in the evenings. Is it out of boredom, loneliness, anger, sadness, anxiety, or an unhappy relationship? Once you identify your emotional eating triggers, the next step is finding healthier ways to manage your feelings.

Find Ways To Fulfill Yourself Emotionally

Understanding the cycle of emotional eating and identifying triggers is only the beginning. The next step is finding healthier alternatives to fulfill yourself emotionally.

Here are some options to try:

  • Call someone who always makes you feel better
  • Play with your kids or pets
  • Look at a favorite photo or cherished memento whenever you feel low, depressed or lonely
  • If you’re anxious, expend your energy by dancing to your favorite song or squeezing a stress ball
  • Take a brisk walk for fresh air
  • If you’re exhausted, treat yourself to a hot cup of tea, take a bath, go to a spa for a massage, or light some scented candles and wrap yourself in a warm blanket
  • Take a break or go on a weekend getaway
  • If you’re bored, read a good book, watch a show, explore the outdoors, or try an enjoyable activity like painting or playing an instrument.

Form Healthier Habits

Last step to deal emotional eating requires long term modification i.e. healthy lifestyle habits. When you’re physically strong, relaxed, and well rested, you’re able to handle the challenges that life throws at you in a better way. But, when you’re already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight towards the kitchen>refrigerator>food. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating. Make daily exercise a priority.

Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stressbuster. Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries for the next day. Connect with others. Don’t underestimate the importance of close relationships and social activities. Spending time with positive people who enhance your life will help protect you from the negative effects of stress.

With an arsenal of activities like trekking, journaling, or exploring hobbies, you can gradually overcome emotional eating. Success won’t come overnight, but accepting your mistakes and moving forward is key to breaking the cycle.

If you need help dealing with emotional eating, our experts are hereto guide you. Speak to a GOQii Coach to overcome emotional eating and achieve you weight loss goals. Subscribe for Personalised Health Coaching here.

For more tips on weight loss, explore Healthy Reads. If this article helped you or someone you know, let us know your thoughts in the comments below!

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Easy and Effective Tabata Routine For Beginners

effective tabata routineWhen it comes to getting active and losing weight, people generally get confused about where to start. So, let’s look at this effective Tabata routine which is simple and easy. TABATA (also called Tabata protocol) is a type of HIIT (high intensity interval training). It originated when a Japanese Scientist Dr. Izumi Tabata and his team from The National Institute of Fitness and Sports at Kagoshima, Japan were working on the fact that shorter high intensity workouts followed by a shorter period of rest can impact the body better rather than longer periods of continuous workout.

The structure of program is like: 

  • Exercise hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

A combination of any exercise can be used in Tabata. It targets a wider range of muscles and helps in burning fat during and after workouts. 

Three major health benefits of this Effective Tabata routine are:

  1. Helps in burning more fat in a shorter period of time
  2. Helps in increasing endurance
  3. As it is high intensity training, it needs to be focused & attentive, thus, increases efficiency.

Before You Begin, Keep in Mind:  

  • A beginner has to first check his/her flexibility, efficiency and endurance before picking up the sets of exercises
  • Make sure to complete a dynamic warm up before you begin this easy and effective Tabata routine.
  • You can choose a group of 3-4 exercises for a week and then add some other exercises one by one depending upon your stamina.
  • Don’t do exercises in a hurry. Rather do it in proper posture and manner.
  • Always keep a stopwatch with you.

Exercise To Include In Your Tabata Routine  

There are basic 10 exercises which you can include in your Tabata protocol when you are planning to start. These are:

  1. Burpees: Toughest among all exercises and increases endurance, strength & power. It is most effective but for a beginner can be placed at last.
  2. Lunges: Can be included in beginners protocol & difficulty level can be increased once you are comfortable in traditional lunges.
  3. Jump Rope: It is an effective and portable form of exercise and can be included in the beginners list.
  4. Squat Jack: It combines two bodyweight exercises which are squats and jumping jacks. Can be safely included in the list.
  5. Tabata Sprints: It starts with 20 seconds of sprints followed by 10 seconds of walking, jogging or rest.
  6. Push Ups: One of the most simple and familiar exercises which can be included in the list.
  7. Super man: This will strengthen the back and core muscles and can be included in the list.
  8. Plank jack: These are simple. The difficulty level can be increased at one’s comfort ability.
  9. Mountain Climbers: Very effective for legs and most suitable for beginners.
  10. Windshield Wipers: Easy to do and can be included in the list and variations can be done later.

From the list above, you can choose any 4-5 exercises and start practicing according to the Tabata protocol and always start with high energy and not in a hurry.

For more effective workouts and to learn more about fitness, check out Healthy Reads or tune in to our live, interactive classes on GOQii PRO, where our experts will guide and motivate you in real time. Book a class now from the GOQii App.

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Manage Diabetes With These Lifestyle and Nutritional Tips

By this point, we are all well aware of the silent killer known as Diabetes. It is the leading cause of blindness, kidney failure, neurological and cardiovascular disorders. Diabetes Mellitus is a condition in which our body’s ability to utilize glucose from the blood lowers down. It is a disorder of carbohydrate metabolism characterized by impaired ability of the body to produce or respond to insulin. Glucose is the main source of energy to the body’s cells and insulin is a hormone (which is produced by pancreas) that controls the level of glucose in the blood.

Types of Diabetes

  1. Type 1 Diabetes referred to as Insulin Dependent Diabetes Mellitus, is a condition in which the pancreas produce little or no insulin. Such individuals require daily insulin injections. This type of diabetes generally affects children or adolescents.
  2. Type 2 Diabetes referred to as Non-Insulin Dependent Diabetes Mellitus, is a condition in which the insulin production may be normal or even high but the insulin produced is not as effective as normal insulin. This type of diabetes generally affects overweight or obese adults.
  3. Gestational Diabetes develops during pregnancy and usually disappears after giving birth. Women with Gestational Diabetes are at a higher risk of developing Type 2 Diabetes later in life.

Factors Which Cause Diabetes

In order to manage Diabetes or eliminate it from our lives, we must understand the factors that cause it.

  • Obesity: Being overweight or obese has been identified as the number one risk factor for Diabetes. In fact, 80% of people diagnosed with Type 2 Diabetes are overweight.
  • Cigarette Smoking: Cigarette smoke elevates the level of inflammation in your body. This increases the risk of diabetes in smokers as opposed to non-smokers. Smoking can also elevate the level of blood glucose in your body and hence, worsen your insulin resistance.
  • Physical Inactivity: It can increase your risk of diabetes, even if you are not overweight or obese. On the other hand, in case you are overweight or obese – physical activity can help you reduce your risk of diabetes.

Tips to Manage Diabetes

  • Medication: The first line of action to treat Type 2 diabetes is anti-diabetic medications, and/or oral or IV insulin administration. Generally, insulin therapy is prescribed for type 1 diabetes. However, only medicines will not be able to control your diabetes. There are several other attached conditions, which we will discuss further.
  • Quality Sleep: Sleep is extremely important to effectively manage diabetes. Reduced sleep or insomnia can result in hormone fluctuations which in turn leads to a spike in the blood glucose levels, leading to weight gain.
  • Regular Examination: If possible, monitor blood glucose levels regularly in order to ensure that everything is under control. Medication, stress, physical activity, other illnesses and the foods we eat can all impact our blood glucose levels.
  • Stress Management: Physical or mental stress can aggravate diabetes. The degree at which stress impacts our blood glucose levels varies from one person to another. Studies show that almost all kinds of stress leads to a blood sugar spike.
  • Regular Exercise: It not only has a multifold impact on controlling and even reversing diabetes, but also helps in burning fat and maintaining an optimum weight. Practicing any kind of exercise for at least thirty minutes a day can improve insulin sensitivity, help in maintaining blood glucose levels and even diminish the risk of developing heart diseases. Brisk walking, running, cycling, dancing, swimming and biking are some of the recommended exercises that can elevate heart rate and control diabetes.
  • Quit Smoking: Smoking increases the risk of diabetes as it narrows blood vessels, raises blood glucose levels and leads to inflammations.

Nutritional Strategy to Manage Diabetes

Try these nutritional tips and strategies to manage Diabetes effectively

  • The distribution of carbohydrates, fats and protein in the diet should be such that it maintains blood glucose and reduces the risk of cardiovascular diseases
  • Replacing saturated fat with healthy fats such as avocados, nuts and olive oil can reduce insulin resistance and consume lean proteins.
  • Take small frequent meals at regular intervals. Avoid large jumbo-sized meals.
  • Keep a watch on portion size as having too much food can also lead to weight gain and related problems.
  • 1 tsp of overnight soaked Fenugreek seeds or Fenugreek powder should be consumed every day in the morning or can be added with food.
  • Consume more complex carbohydrates than simple sugars as they breakdown and release glucose slowly in the bloodstream.
  • Fiber rich food like whole fruits, whole cereals, whole pulses, salads, sprouts, and green leafy vegetables to be added to the daily diet. Be sure to pick whole fruits over juices.
  • Avoid prepackaged, processed and sugar sweetened beverages completely.
  • Recent study shows consumption of Moringa Leaves, fruits, seeds or powder lowers Blood Sugar levels which in turn helps in reducing Cardiovascular Diseases. Roots of Moringa are to be avoided because of the toxic content.
  • Glycemic Index (GI) of foods is important in deciding whether to include them in the diet or not. Low GI foods are to be consumed to maintain blood glucose levels.

Food Selection As Per Glycemic Index

Food Groups Foods With Low GI

(Permitted in prescribed amount)

 Foods With High GI

(To be restricted)
Cereals Whole wheat flour, wheat bran, Pearl Millet (bajra), Sorghum (jowar), oats, Finger Millet (ragi), Cracked Wheat (dalia), brown rice, barley, whole wheat pasta, multigrain & whole wheat bread. Polished rice, white bread, Sago, All purpose flour, noodles, pasta, corn flakes, puffed rice.
Pulses All pulses can be consumed moderately. –
Vegetables Green leafy vegetables, tomatoes, cucumber, radish, cauliflower, broccoli, cabbage, mushroom, onion, green beans, carrot, green peas, capsicum, gourds, etc. Potato, Beetroot, sweet potato, yam, pumpkin, colocasia (arbi).
Fruits Apple, guava, orange, sweet lime, peach, papaya, pineapple, pomegranate, muskmelon etc. Dates, watermelon, plum, grapes, banana, sapodilla, mango, custard apple, canned fruits.
Nuts & oil seeds All nuts & oil seeds can be consumed but in moderate proportion. –
Milk & milk products Skim milk, cow’s milk, curd, buttermilk. Buffalo milk, full fat milk, cheese, cream.
Fats & oils MUFA-PUFA-SFA in the ratio 1:1:1 to be consumed but not more than 4 tsp/day.

MUFA- groundnut, mustard, linseed, olive, rice bran oil

PUFA- sunflower, safflower, soyabean, corn oil

SFA- Clarified Butter (ghee), butter, coconut oil

 Hydrogenated Vegetable Oil (Vanaspati), Margarine, Mayonnaise.
Sugars – Sugar, honey, jaggery, sugarcane.
Snacks & desserts Roasted bengal gram (chana), makhana, popcorn (low fat), American corn, air fry snacks, steamed snacks. Ice cream, cold drink, pastries, patties, waffles, doughnuts, potato wafers, muffins, all fried and baked items

Diabetes is a disease which can be controlled if we are fully aware of its complications and by following strict dietary and lifestyle protocol. Our priority should be to monitor blood glucose, blood pressure and cholesterol levels and ensure they are in control on a periodic basis to avoid complications in the future.

We hope this article helps you make a shift to a healthier lifestyle and manage diabetes effectively! Leave your thoughts in the comments below! For more articles on managing Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels. You can subscribe here.

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5 Common Habits that Cause Obesity!

obesityYou might have been trying hard to lose that stubborn weight with sincere healthy food habits and sweating hard through physical activities. Despite your efforts, that scale doesn’t seem to budge. You might be wondering why. To understand why, you will need to understand what Obesity is.

What is Obesity?

As per WHO, Obesity is a medical condition in which excess body fat has accumulated to an extent that it may have a negative effect on health. Various studies and meta-analysis have demonstrated that it increases the likelihood of various diseases and conditions, particularly cardiovascular diseases, Type2 diabetes, obstructive sleep-apnea, certain types of cancer, osteoarthritis, and depression. And Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility.

Here are 5 common habits that eventually lead to obesity.

1. Eating Quickly

How many times have you quickly eaten your food while on a call or before rushing for a meeting or a chore without so much as even tasting the food?

This practice of eating quickly & unmindfully could be making you gain fat. Studies among middle-aged men and women have suggested that eating fast leads to obesity. Eating fast has been associated with childhood, general and abdominal obesity as well as greater consumption of food.

It takes approx. 20 minutes for the satiety signal/hormones to reach the brain from the stomach. And eating hurriedly overrides this mechanism of stimulating the satiety centre in the brain. Thus, eating too quickly makes you overeat, paving the way for obesity and related disorders. Eating slowly helps in portion control, makes you aware of when your stomach gets full and you also know how much to serve yourself and when to stop. Plus, chewing well promotes the release of salivary enzymes in the mouth and digestive juices in the stomach, which in turn starts-off the digestion process. Hence, eating slowly metabolizes food faster and more efficiently.

Be conscious while eating and take smaller bites. Eating slowly is associated with enhanced Postprandial Thermogenic Effect of Food, elevated serum adiponectin (a hormone which increases fatty acid oxidation and inhibition of hepatic glucose production) and suppressed Non Esterified Fatty Acid (major component of triglycerides/body fat). Try planning your meal timings along with the official meetings, not only for yourself but also for your subordinates and colleagues. This will not only improve your health but also the productivity. Be mindful when you eat.

2. Not Drinking Enough Water

I have seen people during my practice, who drink less than 1L of water and are still overweight despite eating healthy and being active throughout the day.

Water is critical to proper physiological and cognitive functioning. An average human adult is approximately 55-60% water by weight, whereas some obese people are as little as 15% water by weight. This is because fat tissues do not retain water as well as lean tissues do. Adipose tissue contains about 10% of water, while muscle tissue contains about 75% water. Plain water helps you have healthy muscle mass which is responsible for improving metabolic rate which eventually helps in fat loss.

Combined with physical activity, drinking water helps increase fat oxidation. Another study establishes the role of drinking 1.5L of excessive water in weight reduction, body fat reduction, and appetite suppression in overweight female participants. This is because water fills you up in zero calories and even suppresses appetite thus it acts as a natural appetite suppressant.

So go for plain water instead of too many milky teas/coffees, fruit juices, soft drinks and other so-called healthy energy drinks. If you find plain water boring, try adding slices of cucumber, lemon or your favourite fruit, any condiments/spices to add a dash of flavour and enjoy the drink.

3. Not Getting Enough Sleep

Sleep deprivation has become a hallmark of modern societies. There are many factors such as frequent travel to different time zones, social and tech changes, internet, social media and so on that contribute to inadequate sleep.

Sleep deprivation increases obesity or weight gain because of the metabolic and endocrine alterations, including decreased glucose tolerance/insulin sensitivity, increased evening concentrations of cortisol, deranged hunger hormones, and the individuals who are awake longer will be exposed to food stimuli resulting in wider waist circumferences, which are proven in various studies.

Good sleep helps you to eat better, exercise better, keeps hormone levels in balance and stay healthier. Try these tips to sleep better.

4. Kitchen Grocery

Have you ever looked at the kind of food you have in your kitchen cabinets? I am sure there you will find all sorts of processed foods in colourful packets of biscuits, cereals, toast, cookies, beverages, fruit juices, etc.

Such food tends to cause major spikes in blood sugar levels, which leads to a subsequent crash in blood sugar which can then trigger hunger and cravings for more high-carb foods. This is the “blood sugar roller coaster” that many people experience. Such foods lack essential nutrients. In other words, they are “empty” calories. The added white sugar is another story altogether, it’s the absolute worst and linked to all sorts of chronic diseases.

Whole foods are loaded with nutrients and fiber, and don’t cause the same spikes and dips in blood sugar levels as the processed food. Remember: A low-fat cookie is still a cookie! So, aim to store whole grains, healthy fats, lean proteins, fruits and vegetables in your kitchen grocery. This would naturally balance out your diet and lower your daily calorie intake.

5. Long Sitting Hours

As per WHO, more than 50% of the world’s population lives in urban areas. Most urban jobs revolve around electronic gadgets/devices which require long sitting hours. Traditionally, obesity has been thought to have been caused by the lack of a healthy diet and physical exercise. However, researchers have found that one hour of intense physical exercise does not make up for the negative effects of inactivity when rest of the hours of the day are spent sitting.

So don’t throw away all that hard work at the gym or park in the morning by hitting the couch for the rest of the day in office or at home. Try to work on your sedentary levels. It makes a big difference by being active throughout the day.  Try these tips to remain active:

  • Stand up and move after every 30 mins for 3 mins or for 5 mins every hour
  • Walk around in your office
  • Walk when you are talking over mobile
  • Use stairs or park your vehicle at a distance from your office
  • Keep water bottle away from your table, so get up every hour to get water
  • Go to your colleagues to discuss something or share a document
  • Swap TV time with hobbies or a sport or household chores

We hope this article helps you understand what causes obesity and take necessary measures to curb it. For more on obesity and how to reduce weight, check out Healthy Reads.

To get the right guidance on how to lose weight and sustain it in a healthy way, speak to a certified expert by subscribing to GOQii’s 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.

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