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Fat Burner

The Complete Guide to Fat Burners

Fat Burner

You've heard of fat burners, those pills that can make fat melt off your body like ice cream on a hot summer day, right? Well, sorry to burst your bubble, but even the best fat burners aren't magic. They're just supplements. That means that even though they're designed with ingredients that can really give you an extra boost to help burn fat, they can't replace a solid diet and exercise plan.

But as part of a complete, healthy plan to lose weight, fat burners can definitely play a role. Use this guide to help you determine what a fat burner can and can't do for you, and to give you the tools to make yours as effective as possible!


  • What are fat burners?
  • Fat-Burner Basics
  • What Fat Burners Do?
  • Do Fat Burners Work?
  • When should I take fat burners?
  • Are fat burners worth the RISK?
  • Are fat burners dangerous?
  • What are the side effects of fat burners?
  • What you need to know about Fat-Burning Supplements and cream.
  • Fat-burning ingredients have been shown to be effective.
  • What Is In The Best Fat Burners?
  • What are some natural fat burners?
  • How Do I Know If My Fat Burner Is Working?

1. What are fat burners?

Fat burners are intended to do exactly what they say. They are claimed to burn fat by increasing your fat metabolism, decreasing your fat absorption, increasing your weight loss, and fat oxidation during exercise.

Fat burners usually come as a supplement containing ingredients such as caffeine, L-carnitine, green tea, conjugated linoleic acid, forskolin, chromium, Yohimbe, Glucomannan, and Raspberry Ketones. 

2. Fat-Burner Basics.

In this metaphor, your diet is the gun, and exercise is the ammunition. Fat burners may help you aim a bit better and target fat more efficiently. But without the heavy artillery of your diet, and some bullets in the chamber, a scope is just good for looking at things from far away—not for bringing home results!

So, what is a fat burner? As explained in the journal Obesity Reviews, the term "fat burner" is used to describe "nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism." However, that's a wide range of functions, and in pill form especially, it can mean a lot of things! So, let's dig a little deeper.

3. What do Fat Burners Do?

Some of the key ingredients used in fat burners are designed to stimulate hormonal reactions in the body and to begin breaking down fat and using it as a fuel source.

The main ingredient in most fat burners is caffeine, which helps you lose weight by increasing your metabolism and helping the body use fat for fuel. It also helps provide energy for exercise and other calorie-burning activities. In the body, caffeine increases the breakdown of fatty acids that reside in adipose tissue also known as belly fat. Once the fatty acids are broken down, they enter the bloodstream and can be burned up by our bodies to create energy.

One thing a fat burner won't do, however, fixes a broken diet. If you're eating for healthy fat loss,
 then a thermogenic fat burner can help with the other stuff: boosting energy, helping to curb appetite, promoting fat to be used for energy, and even increasing your metabolism and core temperature—what is known as "thermogenesis"—so you burn more calories throughout the day.

4. Do Fat Burners Work?

Yes, they do…as long as you have reasonable expectations of what a fat burner "working" means. Some people believe if they're using a fat burner, they should be able to melt huge amounts of fat off each week. Not gonna happen! But here are some ways you can help a fat burner do its work.

Set reasonable expectations: While your rate of fat loss can be enhanced with supplements, you won't be dropping 10 pounds in a week simply because you're using a thermogenic supplement. Sorry!

Remember this number: A safe rate of fat loss is 1-3 pounds per week, for average, healthy individuals. You can push this rate up to 4 pounds per week on rare occasions, but it's not sustainable. Eventually, your body will hit a plateau, and fat loss will slow.

If you're dropping weight too quickly, on a fat burner or not, you could be losing lots of lean muscle mass. Unless you want to look like a shapeless coat hanger and feel as healthy and athletic as the one you should rethink your fat-loss plan.

Or we can say.

A calorie-restricted diet will be most of the work. Limiting your caloric intake will help drastically improve the results you see from these fat burners. Fat burners will help curb your appetite, boost your energy, help fat be used for energy, and increase your metabolism, but if you think all of these things will happen while you scarf down pizza and burgers daily, you're going to be frustrated with your results. 

Exercise and patience will also go a long way in seeing results on the scale. In order for fat burners to help you, you have to help yourself. It's recommended that you actually wait until you have developed your diet and exercise plan to introduce the fat burners. Once your body has adopted your eating and exercise routines, the results of the fat burners can be more effective. 

a). Set reasonable expectations.

Set your weight-loss goals from week to week and month to month, not day today. When you meet incremental goals over time, you'll stay more motivated and see great results from your program. Sure, some weeks you may not see any results that are to be expected. But with the help of a fat burner, your fat loss will stay on track over the longer term.

Cycle your fat burner: Even the best thermogenic fat burner won't keep giving results forever. Sorry! Many people use thermogenic because they can help reach weight-loss goals in a shorter period of time. They can also boost energy levels at the gym. But chronic usage can increase your tolerance.

People are typically on a fat burner for 4-6 weeks. Once your body gets used to it, you're not going to see the same increase in fat oxidation or an increase in metabolic rates. By stopping using your fat burner every now and then, you make sure it will still help you lose belly fat.

The only problem she says is that since caffeine is considered a drug, you can experience withdrawal effects when you stop taking it. "The withdrawal effects are the worst 1-2 days without it, and they linger on for about seven days, "but most people will say after about a week of it, your body starts to adapt to life without it."

Start at a low dose: Fat burners are designed specifically to give you the proper doses of various ingredients to support fat loss. But that doesn't mean that the more of the ingredients you take, the more results you'll see. Supplement manufacturers state the serving guidelines and directions so you can have a way of measuring what dose works best for you.

b). Start at a low dose.

It's always best to start with the lowest dose listed on the package and stay at that dose for at least two weeks. After that, you can determine if you want to bump up the dose to the higher end of the spectrum if it's listed on the packaging. If the product lists only one serving size, don't go above it.

Make muscle a priority: It's a common approach to simply take a thermogenic, hop on the nearest cardio machine, and dream of being smaller. But your body deserves better than this approach!

Along with your nutrition and supplements, you should follow a comprehensive training program that maximizes fat loss while also minimizing muscle loss. When sustainable weight loss is the goal, muscle is your friend! It burns calories, gives your body shape, and allows you to stay active and feel good doing it.

c). Don't Diet Forever.

"If you're serious about losing weight, plan on dieting for 10-14 weeks," Salter writes. "This will give you enough time to fine-tune your diet for your particular food preferences and activity level. If you cheat on your plan occasionally, just get back to it and keep moving forward."

After your diet, and once you cycle off of your fat burner, it's important to bump your calories back up to or above what is known as "maintenance," where your calories and calorie burn are roughly equal. One popular way to do this is what is known as a "reverse diet," where you gradually and systematically raise calories. 

Don't go too low on calories: During your targeted diet phase, the key is to stay in a slight caloric deficit which means consuming fewer calories than you burn. But don't think that fewer is always better! It's a common myth of fat loss, particularly among women, that an extreme calorie deficit is a good way to get more out of a fat burner.

d). Don't Go Too Low on Calories.

  • Plenty of diets cut calories seriously low, at least at first, and they get results. But not forever. Past a certain point, restricting calories doesn't predictably lead to weight loss—and if it does, it's in ways that aren't healthy, and it definitely won't feel pleasant or sustainable for you.
  • Remember, the ultimate goal is feeling good and being healthy, not just looking lean! A good goal to have in mind is to eat the highest amount of calories you can, while still losing some weight.
  • Be careful with stimulants: If you can't start your day without a cup of coffee and you drink another 3 to 4 throughout your day, be careful about choosing a stimulant fat burner. Most fat burners, unless they specifically say they are stimulant-free, contain caffeine, yohimbine, or other stimulants.
  • While you will definitely love the energizing benefits you'd get from such a high caffeine intake, if you're mixing fat burners with multiple cups of coffee or any other caffeine-containing beverage, there is an upper limit for the effectiveness of stimulants and their differences for everyone.
  • Cutting into the quality of your rest which excessive stimulants definitely can do can lead directly to more fat gain.

e). Be Careful with Stimulants.

  • Also, most people who have taken fat burners consistently can tell you at least one story about a time they got more than they bargained for from a single dose and ended up sweaty, jittery, and feeling a little out of sorts.
  • So before you even get started on your fat burner, make sure to shop around a bit and find the one that best matches your needs and preferences. Read reviews of the most popular fat burners, and don't just jump on the first one you see.

fat burner

5. When should I take fat burners?

  • There are two recommended times to take your fat burner supplement: before breakfast and before your workout. It is suggested that you take your fat burner in the morning at least 30 to 40 minutes before you eat breakfast. Your metabolism is at its slowest in the morning due to it slowing down during your sleep. Taking your fat burner a half hour before breakfast will give time for your metabolism to speed up and will help not only the fat-burning process but will also help control your appetite throughout the day. 
  • Taking your fat burner just before working out will give you that extra kick of energy you might need to get through a grueling workout, leading to you burning more calories during your workout and throughout the day. 

6. Are fat burners worth the RISK?

Fat burners are everywhere and for good reason. With billions of people overweight, everyone is looking for a way to quickly lose the fat they've gained. Fat burners combine ingredients to boost your metabolism and give you energy, but most of the ingredients used aren't FDA regulated and can be dangerous to your health.

7. Are fat burners dangerous?

  • Yes, fat burners can be dangerous. Fat burners do not need to be regulated by the Food and Drug Administration before they hit the market. Instead of being FDA-regulated, the responsibility for safety and effectiveness is on the manufacturer, which can be risky.
  • There have been many instances of fat burners being removed from shelves because they contain harmful ingredients. Some of these instances have caused consumers to feel side effects such as high blood pressure, strokes, seizures, and death.
  • We recommend doing solid research into the fat burner you are considering before purchasing to ensure you are getting a quality product that won't kill you. 

8. What are the side effects of fat burners?

a). Anxiety:- Fat burners have been known to raise the stress hormone (cortisol) that affects your levels of anxiety. 

b). Lack of sleep:- Stimulants found in fat burners can change your sleeping patterns and can also increase your heart rate, leading to sleep prevention. 

c). Increased blood pressure:- The result of a sped-up metabolism can lead to your heart pumping faster than it should which can raise your blood pressure. 

d). Behavior changes:- Consumers of fat burners have gone through changes in behavior such as irritability, mood swings, aggressiveness, and nervousness.
e). Stomach problems:- Fat burners can lead to stomach issues such as diarrhea, constipation, and other issues with bowel movements. 

f). Death:- As previously mentioned, there have been deaths involved with the consumption of fat burner supplements. Do your research before consuming it. 

9. What you need to know about Fat-Burning Supplements and Creams.

Fat burners are any dietary supplements or related substances that claim to burn excess fat from your body. Some of these fat burners are naturally occurring. These include caffeine and yohimbine. But many are ineffective at best or dangerous at worst. Your body can naturally burn fat through diet and exercise. Using additional supplements can interfere with your metabolism or overall health.

The Food and Drug Administration (FDA)Trusted Source has a limited role in regulating dietary supplements. This means that supplement manufacturers can put almost anything in their products.

10. Fat-burning ingredients are shown to be effective.

There’s no evidence that fat-burning pills or supplements can effectively burn fat. But they do typically contain ingredients that won’t hurt you in small doses when taken alone. Some are even proven to help burn fat when they’re consumed naturally. But it’s impossible to know for sure how much is used in the supplement. The amount might be off even if the bottle specifies an amount on the label. It’s hard to know how the manufacturer assessed the total amount.

Manufacturers don’t always list all the ingredients on the label. And regulators aren’t bound to investigate these products fully unless there are complaints or medical consequences from using these supplements. This can be a recipe for disaster if you’re allergic to ingredients in the supplement or if you take too much of a certain nutrient.

So let’s go over five of the most popular science-backed fat-burning substances that you can consume in many readily available natural forms.

11. What Is In The Best Fat Burners?

There are two main kinds of fat burners: those containing stimulants, and those which are stimulant-free. Most (but not all) thermogenic fat burners contain stimulants, usually including caffeine. Caffeinated fat burners are good for people who find it difficult to summon up the energy to do a vigorous workout or lengthy cardio session.

natural fat burner

12. What are some natural fat burners?

So let’s go over eight of the most popular science-backed fat-burning substances that you can consume in many readily available natural forms.

Caffeine:-  Caffeine helps burn fat, and helps athletes do more work for longer periods in the gym and in sport, Caffeine is also a potent appetite suppressant for those who find that their ravenous cravings get in the way of their results. So yes, there's a very good reason that it's such a popular ingredient in fat-burning supplements!

As effective as caffeine is, though, it's far from the only ingredient in popular fat burners. And it becomes even more effective when combined with some of the others. But to be clear, just because a fat burner has more ingredients doesn't make it better! Especially if you're new to fat burners, focusing on a few essential ingredients like these is a good place to start.

Green Tea:- Green tea and green tea extracts have been shown to activate the body's thermogenic fat-burning activity. A study published in the American Journal of Clinical Nutrition found that men who ingested the active ingredient in green tea (catechins) significantly reduced their total fat area, waist circumference, skinfold thickness, and subcutaneous fat area. Taking this ingredient with caffeine has been shown to make it even more effective.

L‐carnitine:- This stimulant-free amino acid has been a physique athletes' secret weapon for decades. Taken once or twice daily with food, it can also help your body convert stored body fat into energy, leaving you leaner and more defined. It does this by breaking up fatty acids so the body can use them for fuel. As Jim Stoppani, Ph.D., explains in "Your Expert Guide to L-Carnitine," it has also been shown in studies to support recovery from workouts, reduce muscle damage, and even reduce exercise-induced muscle soreness.

CLA:- Conjugated linoleic acid, or CLA, is a naturally occurring fatty acid, similar to an omega-6 fatty acid. Even though CLA is fat, studies show that consuming 1.4-3.0 grams per day can lead to an overall body fat loss. It can also help you retain muscle during periods of weight loss, Remember, muscle is your ally for long-term success!

Yohimbine:- This ingredient, made from the bark of the Yohimbe tree, is a popular stimulant in fat burners. It has been shown in a well-known study to produce significantly better fat loss results than a placebo among well-trained soccer players. However, more research is definitely needed, and yohimbine isn't for everyone! If you're prone to anxiety or are very sensitive to stimulants, proceed with caution when it comes to yohimbine. Some people find it makes them very jittery or anxious.

Garcinia cambogia:- The Truth About Garcinia Cambogia," this caffeine-free acidic fruit extract has become very popular in recent years. As long as you take it properly, he explains, it can offer potent appetitive-control benefits.

Soluble fiber:- Soluble fiber is one of two types of fiber. The other one is insoluble. Soluble fiber creates a sort of gel in your get trusted Source by absorbing water. This helps increase hormones like GLP-1 that make you feel full while suppressing appetite hormones like ghrelinTrusted Source.

A  study found that increasing natural soluble fiber in your diet may help your body take in less fat and calories, which allows you to burn excess fat.

Protein powder:- Protein is a crucial ingredient needed to help burn fat. It not only enhances your metabolism, but it also suppresses your appetiteTrusted Source by reducing a hunger-stimulating hormone called ghrelin.

According to a study, participants who regularly ate a high-protein diet had significantly more weight loss than those who did not. However, even participants who did not consistently maintain a high protein diet but did increase protein consumption lost weight.

There are numerous options that are low in sugar and artificial additives. Try adding protein powder as a supplement to your diet to ensure you’re regularly getting enough. Stick to about 25 to 50 grams of protein powder each day.

13. How Do I Know If My Fat Burner Is Working?

  • Once you find the best fat burner for your goals, give it 2-3 weeks to work before you begin assessing progress or results.
  • But after that time, definitely track your progress to see how your goals are shaping up! Whether you take progress photos, body-part measurements, body-fat measurements, or just track 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.
  • That said, despite what you may think, weighing yourself more often doesn't automatically lead to better weight-loss results, Your weight is only one part of the story, not the whole story so don't fixate too heavily on it. How you feel, how you look, and how your workouts are progressing are also crucially important!
  • Remember, certain people react better to certain ingredients in fat burners, so what works best for one person may not necessarily work best for another. After several weeks, if you find that you aren't seeing the results you had hoped for, consider using a different product instead.
  • Keep a close eye on your progress over time, stick with your nutrition and training, use fat burners occasionally for that final 5 percent of results, and see if you can surprise yourself with what you achieve!