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Do Fat Burners Really Work?

Tape measure around fruit and veg

Using fat burners to melt excess pounds seems like an easy option. However, it’s not that simple. There are various factors that play crucial role in the working of fat burners. Fat burners can work, but they aren’t as magical as some might make them out to be. Fat burners can help you lose fat and look great, but it requires more effort than just swallowing a pill. No pill, powder, or potion will strip you from body fat, however fat burners amplify what you are doing on the exercise and diet side and in turn can promote weight loss. Despite this, many people are still asking the question - fat burners do they really work?

Fat burners are becoming extremely popular among those who are looking forward to shed some weight quickly. While it is true that fat burners help melt fat quickly, thinking that they work while you sit on the chair whole day eating whatever you like, would be wrong. Fat burners are blends of ingredients that increase your body temperature, which can help you to burn more calories during exercise. There are some fat burners that claim to stimulate the release of adrenaline, which increases your metabolic rate or act as an appetite suppressant. Studies suggest that there may be fat burners that really work and have an impact on weight loss.

The most common fat burners are thermogenic supplements that may help slightly increase the metabolism for a few hours after you take them, thus resulting in the body burning more calories even when at rest. Fat-burning supplements aren't necessarily all thermogenic, as some supplements with this label affect fat metabolism by limiting the amount of fat that gets absorbed rather than causing it to be burned more quickly.

If you are willing to take fat burners to shed weight, here are some things you must keep in mind:

Fat burners don’t work solo

It is true that fat burners help suppress appetite, increase metabolism and promote fat loss, but they won’t cause weight loss if you keep on eating junk food and are don’t have an active lifestyle. To get optimal results from these products you must stick to a calorie-restricted diet and exercise regime.

Excessive caffeine and fat burners don’t go well together

If you are a kind of person who can’t do without 5 coffees a day, then fat burners might not be for you. Although many fat burners such as Active T5 Plus contains caffeine as one of its main ingredients, It is a myth that taking caffeine along with fat burners can help your burn fat quicker. When you take fat burners it becomes important that you cut down your caffeine intake, as it will only prolong your recovery time. Many fat burners already have caffeine in them, so if you top that up with more caffeine then you will only feel jittery all day long as too much caffeine can wear you out.

Don’t overdo in hope of faster results

Man and woman lifting weights

This one’s very important. When you take fat burners, it is recommended that you stick to the prescribed dosage. Don’t increase the dosage to achieve faster results, as it might have adverse effect on your health. It should be noted that fat burners are formulated in such a way that you get controlled dosage of ingredients. Taking these ingredients in uncontrolled manner can cause potentially harmful side-effects.

Be realistic with your expectations

Remember, a fat burner is no magic pill. You can’t expect to lose 10 pounds in 2 days simply by taking these products. Fat burners can promote weight loss but only in a natural and healthy manner. So, when you start taking fat burners, keep your expectations realistic otherwise you will only be disappointed.

Give it time before accessing the results

You must take fat burners regularly for at least 2 to 3 weeks before you begin to access your progress. It is better to measure your weight before you begin the dosage and check it again only after 3 weeks. As already mentioned, fat burners are not magic pills and they won’t melt all your fat within a week. So, give them time to work before you measure your progress. If you want to give yourself an extra boost you can also try combining a fat burning pill with adding fat burning foods into your diet.

Which fat burners really work?

As already said, any kind of fat burner won't work alone and require a good diet and exercise for best results but here are a few fat burners that have been considered to work well.

Caffeine and green tea

Caffeine and green tea are the thermogenic fat-burning supplements with the most supporting evidence, according to a review article published in Obesity Reviews in 2011. Caffeine appears to have dual benefits, both helping to increase the metabolism and making it so you eat less to start with, although the benefits may be only temporary.

Caffeine

Caffeine has several potentially beneficial effects. It is not just a powerful stimulant, it is also a fat burner. When ingested, caffeine causes adrenaline and dopamine to be released, which improves mood, induces euphoria, increases epinephrine and norepinephrine in the body.These “flight or fight” hormones also signal the breakdown of fatty acids and release into the bloodstream, making them available as fuel sources. Caffeine also acts as a mild appetite suppressant.

Green tea

Studies suggest that the benefits of green tea are most likely due to the combination of beneficial substances called catechins and caffeine and that the catechins appear to have similar effects to caffeine by reducing caloric intake and speeding up metabolism. Catechins and caffeine may have synergistic effects when combined, providing more benefits for weight loss than either of these two substances when consumed separately, according to a review article published in The Journal of Nutritional Biochemistry in 2011.

Coleus forskohlii

Forskolin supplements are thought to potentially improve fat breakdown and decrease appetite. Coleus forskohlii is an herbal supplement that can elevate cyclic adenosine monophosphate (cAMP) levels, one of the molecules responsible for the feeling of stimulation from supplements like caffeine. Elevated cAMP levels are associated with lower triglyceride levels in fat cells and increased protein synthesis in muscle cells. Preliminary evidence suggests Coleus forskohlii supplementation can cause both of these effects, though there is currently no evidence that links Coleus forskohlii supplementation and muscle gain.

Yohimbine

Yohimbine is a compound derived from the bark of the Pausinystalia yohimbe plant. Yohimbine supplementation makes body fat cells more susceptible to fat loss. Maybe most impressively, yohimbine is an effective fat burner for young and athletic people, which is uncommon for fat burners.

It is also said to help burn ‘stubborn fat’, like love handles, because the receptors it acts on are found in higher levels around the oblique muscles. Like the other supplements, more research is needed to actually confirm this effect. Yohimbine can act as a powerful fat burner, but it must be used carefully, especially when combined with other stimulants.

If you really want to get the most out of your fat burner, pair it with a healthy diet, regular exercise, and the correct supplementation. Fat burners are available as a supplement to what you are already doing. If you aren’t eating right or exercising, don’t expect a fat burner to do much, it might give you an energy buzz but that’s about it. Once you pick out the fat burner you're going to use, give it 2-to-3 weeks before assessing progress. But you absolutely must assess your progress. Whether you take progress photos, body-part measurements, body-fat measurements, or just your weight on a scale, you won't know if a product is helping you see results if you don't know your starting point.