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6 Habits to Melt Fat Fast

11th July 2018

11th July 2018

By Shivraj Bassi

Following some deep soul-searching while staring at yourself in the mirror, you've decided that you'd like to shed a few pounds. You're in the right place to learn how to safely do that. 

So now that you've decided you'd like to get leaner, what's the best way to make that happen?

To lose fat, we need to be burning more calories than we're consuming. This is because our body breaks down fat stores for energy once it runs out of the available energy that we are getting from food. Once your body has burned the calories you've taken in, it begins to break down fat stores for energy instead.

While that may sound simple enough, there are some things you can do to ensure your body is working to break down fat in the most efficient way possible. 

Look at your diet: what and how much?

No matter how much you work out, if your diet isn't reflecting your goals you'll find it difficult to lose fat. Focus not only on what you're eating, but also how much you're consuming.

A good way to think about thing is to calculate how long it will take you to burn 300 calories (around 30 minutes of running) compared to how long it'd take to eat them (slice of cake? Give us five seconds).

You'll make fat loss much easier by avoiding high calorie food that's low in nutrients and requires a hefty workout to burn off. Remember that the goal for fat loss is staying in a calorie deficit, so eating more than you need to will push you further away from that goal. Eat mindfully, and portion out your meals and snacks rather than eating directly from the bag.

At the same time, remember that your body needs nutritious food to function and repair, and you should never deny it what it needs. Not getting sufficient calories can be just as harmful to your body as eating too much. Opt for a diet filled with nutrient and fibre-rich fruits and vegetables, lean proteins and whole grains to help reduce fat. Avoid foods with a high sugar content, and don’t be scared of healthy fats such as avocados and olive oil as they contain omega-3 fatty acids which boost the metabolism and are essential for toned and healthy skin.  

Hit up HIIT

High intensity interval training is often lauded as the ultimate fat-burning tool, and there's the science to back it up. When done properly, you can burn a large number of calories in a short period of time, with your metabolism remaining high for many hours after the workout.

HIIT involves short bursts of maximum effort exercise, followed by a recovery period. This allows your body to burn fat whilst simultaneously preserving muscle mass. Supplement with The Define Booster to ensure that your body is effectively breaking down fat for energy rather than valuable muscle.

Conquer the strength training

People often worry that strength based exercises whilst attempting to slim down will lead to unwanted bulking, but this is far from the truth. Muscle keeps your resting metabolism higher compared to stores of fat, so having a large amount of bodily muscle is guaranteed way to keep your body burning calories throughout the day.

Getting stronger will also ensure that you start looking forward to workouts rather than dreading them. Make sure to drink a protein shake after working out to aid strong muscle development - check out our The Lean Protein, which has with added functional ingredients designed to support weight loss.

Anticipate your cravings

Everyone knows what it's like to be hangry, and it's not a feeling we enjoy. The key is to avoid getting to the stage where you're so ravenous you'd happily inhale the entire junk food aisle of the nearest supermarket. 

Anticipate hunger by preparing healthy snacks ahead of time, and avoiding the shopping when you're hungry. Check out The Tone Capsules, which help to stave off cravings by keeping you feeling fuller for longer without your energy levels dropping off.


Your body needs water to metabolise and break down fat, so ensure you are drinking at least eight glasses of water every day to keep your body hydrated. Carry a water bottle with you as you go about your day and make sure to rehydrate sufficiently after workouts. 

Get enough sleep

Not getting enough sleep can lead to weight gain, so make sure you're spending plenty of time with your head on the pillow to avoid making your weight loss journey harder than it needs to be. Aim for at least seven hours of sleep every night to maintain overall health and wellbeing and reduce the likelihood your body storing unnecessary fat. Sleep will also mean you feeling more energised during exercise, and are less likely to experience cravings during the day.

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The New Nasal Breathing Technique To Improve Breathing During Exercise
Breathe in through your nose, out through your mouth. That’s what they say, right? Well, there’s been some research to suggest that nasal breathing during exercise is the new go-to, and there are some pretty impressive nasal breathing benefits, if we do say so ourselves. Do you breathe through your mouth or nose? Think about it. Right now, how are you breathing?  Typically, for everyone it’s different, and this is generally the technique that is more comfortable for you. The fact is though, better oxygen intake means greater energy levels: which by the way, you can also get from The Energy Booster. A lot of people ask us questions around breathing during exercise, such as how to breathe when jogging, sprinting and rowing. Well, here we go… nasal breathing is the new way to go.  What is nasal breathing? It’s probably good to get this technique defined, so that you can start implementing the breathing exercise on your next run, or when you next pop to the gym. Nasal breathing involves slow, controlled, and deep breaths through your nose whilst exercising. The aim of the game here, is to breathe in deeply enough so that you fill your lungs with air. As much as possible, actually. Not only does this breathing technique increase your oxygen intake, but the strategy slows down your breathing and heart rate, conserving energy. Thus, improving your athletic performance. Voila.  What is mouth breathing? We’d say that the clue is in the name, but we thought we’d clear up the difference anyway. This is when you breathe through your mouth. However, you may be surprised that mouth-breathing introduces some risks.  So, if you’re a so-called “mouth-breather” (as horrible as that name is), it might be time to listen up and change your ways.  Chronic mouth breathing can lead to growth issues in children such as crooked teeth and facial deformities, and in adults, breathing solely through the mouth can cause bad breath, chronic fatigue, irritability and even snoring. Woah. Nasal breathing benefits Nasal breathing engages the lower lungs This means that you’re pumping out more oxygen, which travels around your body. This is great for your cells, which means healthy organ functioning, great cell growth and a happy body. Improves your diaphragm use Breathing through the nose means that you are helping your diaphragm (the major muscle involved in respiration) to work properly and efficiently. Sounds pretty helpful. It increases your production of Nitric Oxide Nitric oxide sounds pretty harmful, but it is a vasodilator. A vasodilator is used in the widening of blood vessels, and are often used in the treatment of high blood pressure. An introduced production of Nitric Oxide (NO) can improve your oxygen circulation, again improving organ and cell functioning. Filters out harmful allergens The nose is carefully constructed to prevent foreign items, allergens and other nasties from entering our respiratory tract. This means that engaging in nasal breathing techniques (as opposed to breathing through our mouths), means that the number of harmful germs, foreign bodies and other unwanted items is greatly reduced. Thank goodness. Promotes smoother oxygen entry This sounds pretty sophisticated, but what we mean by this is, breathing through your nose both warms-up and moistens the air you breathe in. This is particularly advantageous if you’re exercising in cold weather (as breathing in the cold is harder in itself, anyway), and means that the air we breathe in has more opportunity to warm up before reaching your lungs. Warm air means greater dilation of the bronchial tubes. What does that mean for us? Yeah, better oxygen intake. You guessed it. The science behind the nasal breathing technique Now you may be thinking, that’s all well and good. But is there evidence to support this? Stop right there, we’re way ahead of you. This advice hasn’t come from nowhere. It’s been found that nasal breathing actually stimulates the nervous system – more specifically, the area that prioritises rest and recovery, as well as digestion. This means that nasal breathing promotes relaxation, and a sense of calmness – one that is definitely welcomed when you’re mid 10k run, hoping that the next 5k go way faster than the last. Research conducted by the International Journal of Kinesiology and Sports Science revealed that whilst this nasal breathing technique does not increase our ability to intake oxygen, nasal breathing techniques decrease respiratory rate, ratio of oxygen intake to carbon dioxide, and even breaths per minute. The study involved both male and female runners and required the runners to use the nasal breathing technique for a period of six months.  So, in our eyes, it’s a pretty well-rounded, balanced study, and definitely shows that there is scope to introduce this into your workout routine for improved athletic performance. Techniques for breathing after exercise Whilst we’ve covered the technique for breathing whilst jogging, skipping or whatever your exercise of choice is, we thought it would be helpful to give you some advice when it comes to warming down. The thing to prioritise here is your posture. Sit upright, or lay down flat on the floor, to ensure your spine is as flat and straight as possible. Another way to do this – depending on where you’ve worked out, is to lie flat on the floor and place your legs at a 90-degree angle to the wall. This gives you the ability to fill your lungs to full capacity, and promotes oxygen flow, recovery and enhances your oxygen levels. All essential for your post-exercise routine. Summary If you’re someone that exercises frequently, and you’ve noticed that you primarily breathe through your mouth – give this nasal breathing technique a go. Not only will you stop yourself becoming victim to the risks of mouth-breathing that we outlined above, but you’ll reap the benefits when it comes to your athletic performance, too. Read more

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