Do Fat Burners Really Work and When to Use Them
This post may contain affiliate links. Please see my Disclosure for more info.
Fat burners can be thermogenic supplements that slightly increase your metabolism for a few hours. Which means the body will burn a few more calories even when at rest. Fat burners are the most common supplement used for weight loss.
So not all fat burners are good for you and we need to get those nasty things taken care of first.
Types of fat burners that are not recommended include:
Ephedra which was banned in the U.S. because of it’s evidence of adverse effects and the deaths related to use.
Ma Huang is an example of ephedra. Ma Huang has been reported to cause serious, even fatal, side effects such as heart attack, stroke, irregular heartbeats, and sudden death, the FDA has recommended that consumers not take ma huang.
Bitter orange extract is another dangerous example. Bitter orange, particularly when taken with stimulants such as caffeine or caffeine-containing herbs, increases the risk for high blood pressure, fainting, heart attack, stroke, and other severe side effects.
The safer, and better known fat burners are:
Chromium helps to move blood sugar (glucose) from the bloodstream into the cells to be used as energy and to turn fats, carbohydrates, and proteins into energy.
Carnitine helps make energy in your body. Most carnitine comes from the liver and kidneys, but you also get some from food. L-carnitine is a popular supplement for athletes. However, studies have not found that it helps improve sports performance, muscle adaptions, or endurance.
Conjugated linoleic acid has a lot of great benefits. It increases metabolic rate, enhance muscle growth and many more.
Kelp, you know moms, the stuff Spongebob eats! Doesn’t that sound delicious! The nutrient content in kelp like vitamins, minerals, fatty acids, amino acids and iodine could benefit weight loss programs.
Forsklin, some research suggests that forskolin may aid in weight loss and muscle building.
Capsaicin has been studied for its weight loss benefits. Supporters of capsaicin claim that the compound can encourage thermogenesis (fat burning) and decrease appetite. Long term studies have shown that over time you probably will gain the weight back.
Caffeine and Green Tea have the most supporting evidence!
Caffeine has dual benefits. It increases metabolism and also helps you eat less. However, the body may become insensitive over time.
Green Tea has a combination of caffeine and catechins (antioxidants). Catechins and caffeine may have a synergistics effect when combined together providing more benefits for weight loss.
So here’s the kicker, DO THEY WORK? Yes and No. Maybe is also a good answer!
Let me explain. Although studies have shown some minimal results, there’s always other factors that could cause the weight loss. So it’s not 100% that the results are from the fat burners entirely. It all really depends on you!
Are you eating properly with the fat burners? If not you need to be! Losing weight is 80% diet and what you put in your mouth. and although fat burners usually help suppress your appetite, it’s a SUPPLEMENT! Eating is the top priority of your weight loss journey. Fat burners just helps you not to over eat.
Are you working out when you take fat burners? Taking a fat burner 30 minutes prior to doing cardio can be extremely beneficial! Past research has shown that those who took green tea extract before cardiovascular training had far greater fat-burning effects than those who took a placebo.
So here’s the truth of it all. Fat burners are a metabolism booster, they are an appetite suppressant, they are beneficial if used properly but you have to remember, DIET is more important than anything! If you take these without eating properly and exercising they will have the slightest benefit and not really worth it.
You must give them a couple weeks to see any results. Don’t give up if you don’t go from a size 16 to a size 2 in the first three days!!!! (This goes with any weight loss advice, be realistic).
Warning!!!! Some research shows fat burners can cause liver failure so please consult your doctor before taking anything.
Comment below on which Fat Burners worked for you!
PLUS, Don’t forget to join the family and receive your FREE Full Body Workout Checklist!