icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

6 Habits to Melt Fat Fast

8th August 2022

8th August 2022

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.

Hydrate

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. If you need a helping hand, The Relax Capsules have been designed to induce feelings of calm and regulate your sleep cycle, to help you get that good night's sleep each and every time.

Product Spotlight

Need Expert Advice?

Other Insights

Gut Health Tests
Let's talk about gut health tests – you know, those trendy kits that promise to analyze the bacteria in your gut and give you ALL the answers. Seems like everywhere you turn these days, someone's pushing them on you, asking you to mail off your poo for a pricey test. I teamed up with one of Innermost's resident nutritionists, Sophie Gastman, to dig into the truth behind these tests First things first, what are gut health tests? Essentially, they’re marketed as a way to assess the balance of bacteria in your gut. All you have to do is collect a stool sample, ship it off, and wait for your results to roll in. Companies who offer these tests will most likely offer to sell you a ‘'personalised’' probiotic or prebiotic based on your results, along with some ‘'personalised'’ (but what definitely looks like generic) dietary and lifestyle recommendations. It all sounds simple enough, but here's where things get murky. Sophie has been looking into the validity of these tests, and she’s a bit skeptical.  "HERE'S WHY" Accuracy: These tests only give you a snapshot of your gut microbiome at one point in time. Your gut bacteria can change in as little as 24 hours based on what you eat and how you live, so by the time you get your results, they might already be outdated. Plus, different methods to study the same samples can also give wildly different results. So, if you sent your sample off to two different companies, one might say you have a lot of one type of bacteria, while the other says it’s barely there. Lack of Evidence: Despite years of research, we're still in the dark about which gut microbes are linked to specific health outcomes. So, any test claiming to have all the answers is just too good to be true. For example, scientific studies suggest that knowing what’s in your gut might not actually help with understanding or treating diseases like IBS. Lack of Actionable Insights: Even if these tests could accurately assess your gut, the recommendations they provide are often based on shaky science. Plus, they're so complex that even the experts struggle to make sense of them. Lack of Knowledge: Let's face it, most of us aren't microbiologists. So when these tests dump a ton of complicated info in our laps, it's more likely to leave us scratching our heads than feeling empowered. To make matters worse, these tests can cost a lot of money. We think rather than blowing your hard-earned cash on a gut health test, why not focus on some tried-and-true strategies to support your gut? Cue Sophie with her top six tips to better gut health Diet: Fill your plate with a rainbow of fruits, veggies, whole grains, and legumes to keep your gut happy. Aim for 30 plant points a week (a point for every new plant you eat) - this number seems to be the sweet spot for making the most difference to your gut health. Chill: Stress can wreak havoc on your gut, so find ways to unwind, whether it's through meditation, exercise, or just shooting the breeze with a friend. Hydrate: Keep the water flowing to keep things moving smoothly in your digestive system. Sleep: A good night's sleep does wonders for your gut, so aim for 7-9 hours of shut-eye each night. Ferment: Add some fermented foods like yogurt, kimchi, and sauerkraut to your diet for a boost of gut-friendly probiotics. Supplement: Innermost's The Digest Capsules contain prebiotics and probiotics to keep your gut bacteria thriving, along with digestive enzymes and ginger. Combine them with all the points mentioned above to help your gut bacteria thrive. So there you have it – supporting your gut health doesn't have to be complicated or break the bank. Just focus on the basics and make some small lifestyle tweaks, and you’ll be well on your way to a healthier gut for a fraction of the price, and without the need to mail your poo off to some complete stranger. Read more
The Real Deal on Continuous Glucose Monitors (CGMs)
Imagine a gadget that gives you real-time insights into how your body reacts to every meal, promising to boost your athletic performance and improve your eating habits. Sounds amazing, right? But is there enough scientific research to back these claims? I recently sat down with one of Innermost's resident nutritionists, Isabelle Spellissy, to cut through the hype and see what CGMs are really all about and what they’ve actually been proven to achieve.  "What Are CGMs?" Continuous Glucose Monitors track your blood sugar levels around the clock. They use a small sensor typically attached to your arm, and allow you to check your glucose levels on your phone. This tech provides info on how your glucose levels fluctuate based on what you eat, your exercise routines, stress, and sleep patterns.For diabetics, CGMs are a game-changer, helping them maintain their glucose levels within a target range and improving their health outcomes. But now, manufacturers are marketing CGMs to everyone, not just diabetics, with promises of optimising blood sugar for peak physical and mental performance. This trend, pushed by personalised nutrition companies, has sparked a surge in interest from non-diabetics who are eager to try them out. "The Promises of CGMs" For those without diabetes, CGMs are touted with several shiny benefits, all aimed at boosting health, wellness, and performance: Metabolic Health Monitoring: Get a grip on how food, exercise, and lifestyle choices impact your glucose levels. Nutritional Guidance: See how different foods affect you, helping you choose meals that keep your blood sugar stable. Stress and Sleep Insights: Understand how stress and sleep affect your glucose levels, helping you manage both better. Early Detection of Insulin Sensitivity Issues: Spot early signs of insulin resistance or prediabetes, giving you a chance to make changes before it’s too late. "The Reality Check" While CGMs sound amazing, there are some serious caveats: Cost: These devices aren’t cheap, and if you’re not diabetic, insurance probably won’t cover them. Lack of Clinical Guidelines: No clear or established guidelines exist for non-diabetics using CGMs, which can lead to confusion and misinterpretation. Psychological Impact: Constant monitoring can make you anxious and might lead to obsessive behaviors and excessive self-monitoring. Overemphasis on Glucose Levels: Fixating on glucose can distract from other important health factors like overall nutrition, fitness, and mental well-being. Potential for Misuse: Misreading the data can lead to unhealthy eating habits or extreme diets based on short-term glucose responses. Limited Proven Benefits: The clinical benefits of CGMs are still being studied, with research currently indicating that there isn’t enough evidence to support significant health benefits.  "What Can You Do?" Instead of parting with your hard earned cash and jumping on the CGM bandwagon, here are some proven alternative strategies to boost your health: Dietary Modifications: Eat whole, nutrient-rich foods. Balance your meals with carbs, proteins, and fats to maintain steady energy levels. Meal Routine and Portion Control: Stick to a meal schedule and watch your portion sizes to avoid energy crashes. Keep Tracking: Use a food journal or app to track what you eat and how it affects you. This can help to make informed choices about your food intake and adjust as needed. Regular Exercise: Mix in cardio, strength training, and flexibility exercises to improve your fitness and mood. Gut Health: Eat fiber-rich and fermented foods to support your gut. Consider prebiotics and probiotics for an extra boost. Feel free to check out The Digest Capsules. Hydration: Drink plenty of water. Proper hydration is essential for overall health, energy levels, cognitive function, and athletic performance. We’ve got something coming soon that could help with that. Watch this space. By focusing on these holistic lifestyle changes, you can enhance your diet, performance, gut health, mood, and stress levels without needing a CGM. To wrap it up, the buzz around CGMs for non-diabetics is growing, and we might see more benefits and guidelines with further research. But for now, if you’re living a healthy lifestyle, you probably don’t need one of these gadgets. Some people are excited about their potential, but it’s best to approach CGMs cautiously and consult healthcare professionals to make sure you’re using them safely and effectively. Stay smart and keep it simple. References: Beck, R. W., Riddlesworth, T., Ruedy, K., Ahmann, A., Haller, S., Kruger, D. F., ... & Bergenstal, R. M. (2017). Continuous glucose monitoring versus usual care in patients with type 2 diabetes receiving multiple daily insulin injections: a randomized trial. Annals of Internal Medicine, 167(6), 365-374. Basu, A., Dube, S., & Basu, R. (2019). Continuous glucose monitoring: a powerful tool for the non-diabetic population. Expert Review of Medical Devices, 16(11), 903-913. Pettus, J. H., Edelman, S. V., & Price, D. A. (2020). How Patients with Type 1 Diabetes Use Continuous Glucose Monitoring Data and Make Insulin Dosing Decisions. Endocrine Practice, 26(6), 625-630. Read more