Fat Burner Pills: Do They Really Work for Weight Loss?

When diet and exercise aren't working, you may consider other tools to help you lose weight, like fat burner supplements. After all, they promise to help you burn fat and lose weight fast without a lot of effort. Though there's some truth behind the claims, fat burner supplement makers may not work as well as advertised and may come with unwanted side effects. Read on to learn more about fat burners, how they work, and if they make a good choice for you.

What are fat burner supplements?

Fat burners are dietary supplements that claim to support weight loss by increasing fat loss or reducing fat gain, using various active ingredients like caffeine, herbs, minerals, fiber, and other compounds. In theory, the ingredients in these supplements may help burn fat, but they may not lead to significant losses in body fat or weight.

The key to weight loss and weight management is eating a balanced diet, being more active, getting enough sleep, and finding healthy outlets to reduce stress. Further, fat burner supplements don't require pre-market approval by the FDA, nor evidence of safety or efficacy before hitting the shelves. The FDA does, however, monitor for safety after the supplements are on the market.

Moreover, research to support how well the supplements work is questionable, providing contradictory results, with some of the ingredients shown to cause side effects or harm overall health.

Though easy to find and purchase, fat burner supplements may contain ingredients that may negatively affect physical health or interact with certain medications. If considering a fat burner to add to your weight loss plan, talk to your doctor first. They can provide personalized guidance about the benefits and risks of the supplement you want to try so you can make a well-informed decision.

Benefits of fat burner supplements

Contrary to what the name suggests, fat burners don't torch fat cells, but they may provide some weight loss support. Potential benefits of fat burner supplements include:

• Potential support of efficient metabolic rate
• Contribution to increased fat metabolism
• Help in appetite regulation
• Contribution to fat burning during exercise
• Decreased fat absorption

Some research also shows that weight loss products may help with mental clarity and focus as a secondary potential benefit. How individual products for weight loss work depends on the ingredients and the research to support the benefits is limited, mixed, or in some cases non-existent.

Side effects of fat burners

Though not much is known about the effectiveness of fat burner supplements for weight loss, there are concerns about safety and side effects. Common side effects of fat burners include:

• Jitteriness
• Anxiety
• Insomnia
• Headaches
• Increase in heart rate
• Stomach pain
• Nausea
• Diarrhea or constipation

Some of the ingredients in the supplements may cause more serious side effects like high blood pressure or liver damage. They may also interact with medications like blood thinners, diabetes medications, and immunosuppressive drugs.

Who should not take fat burners?

Anyone considering a fat burner supplement for weight loss should talk to their doctor first due to the potential side effects and interactions with medications. However, people who are pregnant or breastfeeding and those with health conditions like high blood pressure or diabetes shouldn't take fat burners unless cleared by their doctor. Fat burners are also unsafe for children and teens.

Top 5 ingredients in fat burners for weight loss

The ingredients in fat burner supplements vary, and some may contain more than one to help you lose weight. Common ingredients in fat burners include:

Caffeine

Many fat-burning supplements contain added caffeine or caffeine from herbs such as guarana or yerba mate. A 2019 review study published in Critical Reviews in Food Science and Nutrition found that increasing caffeine may decrease body weight and body fat mass.

The stimulant may contribute to weight loss by increasing metabolic rate and the breakdown of fat for energy. However, the body develops a tolerance to caffeine over time, diminishing the effects.

You want to proceed with caution when using supplements with caffeine. Experts recommend healthy adults limit daily consumption of caffeine to 400 milligrams a day to reduce the risk of side effects like anxiety, increased heart rate, and insomnia. You may inadvertently overconsume caffeine if you combine supplements with caffeinated drinks like coffee or tea.

Green tea extract

People all over the world enjoy green tea for its taste and potential health benefits. It's also a popular ingredient in fat burners, listed as green tea extract on the label. The potential weight loss benefits come from the caffeine and catechins in the tea.

In addition to helping you 'burn' calories and fat, researchers theorize that green tea may support weight loss by reducing fat absorption. A dose of 500 milligrams used for 12 weeks in obese patients was assessed to have the effects for weight loss when combined with a balanced diet and exercise plan, according to a 2020 review study published in Phytotherapy Research.

L-carnitine

L-carnitine is a compound naturally produced by the body and present in animal products like meat and milk. It plays a vital role in fat metabolism, helping move fatty acids to the mitochondria in cells, where it's broken down for energy. Researchers propose that L-carnitine supplements may support weight loss and 'burn' fat because of L-carnitine's role in fat metabolism.

Though another top ingredient in fat burner supplements, research is mixed on whether L-carnitine supplements can help you lose weight, and more studies are needed.

Garcinia cambogia

Garcinia cambogia is a fruit with high amounts of hydroxycitric acid (HCA), a chemical that may potentially suppress appetite and reduce fat storage in the body. However, research fails to show that the popular herbal remedy leads to weight loss, and it's been connected to cases of liver toxicity.

Conjugated linoleic acid

Conjugated linoleic acid (CLA) is a fatty acid found in meat and milk. It purportedly may help with fat loss by increasing fat metabolism and decreasing fat build-up in the body. Though some clinical trials have shown that CLA benefits body composition, other studies have not. The mixed results are likely due to differences in study design, and more research is needed to determine the potential benefits of CLA for weight management.

How to choose the best fat burner supplement

Talk to your doctor before shopping for a fat burner supplement. With inconsistent results and the potential for adverse effects, you want to make sure it's safe for you to proceed before spending your hard-earned money.

When choosing a fat burner supplement, look for those that contain natural ingredients with little to no artificial additives or chemicals. Carefully read the label to check the list of active and inactive ingredients, making sure it's free of allergens and substances that may interact with medications.

You also want to choose a fat burner supplement from a reputable brand that does third-party testing. Without FDA oversight, you have to trust that the manufacturer of the supplement lists all the ingredients on the label. Third-party testing means the supplement was evaluated at an independent lab for quality and potency and contains the ingredients listed on the label.

How to use fat burners for effective weight loss

Fat burner supplements may support your weight loss efforts, but they don't work all alone. They're most effective when combined with a balanced eating plan and physical activity. You should also take the supplement as directed on the label to get the most benefits and reduce the risk of side effects.

Final word

Many people turn to fat burner supplements to help them reach weight goals. Though it's not an all-in-one solution for weight management, the supplements may support your efforts and alongside creating healthy habits may lead to long-term results. Always talk to your doctor before trying fat burner supplements to make sure it's safe for you.