What Are Fat Burners? How They Work & Do They Really Help?

The prevalence of obesity in American adults was 40.3% from August 2021 to August 2023. Furthermore, worldwide obesity has more than doubled since 1990. These figures suggest a clear need to address a highly concerning global health issue.

Awareness continues to grow regarding the importance of a calorie deficit and exercise. However, many people still struggle to achieve and maintain weight loss. This may be due to a combination of poor dietary and exercise choices, lifestyle factors, and underlying issues.

As individuals look for a helping hand, fat burners have become commonplace alongside a cutting diet. Some potential benefits include increased energy levels, improved fat burning, and suppressed appetite. Still, confusion remains about what fat burners do and the considerations when taking them.

In this article, we answer the question “What are fat burners?” Plus, we detail the ingredients in the best fat burners and review their potential benefits. If you’re looking to lose fat without losing muscle, they may be just what you need!

What Are Fat Burners? 

Before we get into the different types and their proposed mechanisms, it’s useful to know the definition of fat burners. This will help you decide if they’re right for your needs. 

Simply put, fat burners are dietary supplements designed to aid weight loss. They contain different ingredient combinations that may help boost energy expenditure, increase metabolism, enhance fat burning, and suppress appetite. Your appetite is your natural desire to eat, often leading to overconsumption if it’s not properly controlled. 

The purpose of fat burning supplements is to aid a well-rounded dietary intake and consistent exercise routine for weight loss. They should be used to enhance your dietary intake, not replace it. 

Most fat burners contain several ingredients, with brands claiming that their ingredient combinations will have additive effects. Popular ones include caffeine, green tea extract, L-carnitine, capsaicin, and conjugated linoleic acid. 

While all fat burners are marketed as weight loss supplements, not all types of fat burners do the same thing. 

Thermogenic fat burners are the most common type. They work by increasing thermogenesis, a process where your body burns calories to produce heat. 

Increasing thermogenesis means that your body burns more calories throughout the day. With a calorie deficit being the most important factor, this can provide an important weight loss aid. 

Lipotropic fat burners help transport fat to the cells’ mitochondria, where it’s used for energy. This is commonly marketed as increasing fat oxidation. Some fat-burning ingredients to look out for are conjugated linoleic acid, or CLA, and L-carnitine

Appetite suppressant fat burners contain different ingredients that reduce your desire to eat. They target important hormones that cause hunger and increase your chances of overeating. 

The right choice of fat burner depends on your goals and exercise needs. If you require more guidance, these are some of the best fat burners for men. 

Common Ingredients In Fat Burners 

Now that you’re aware of what fat burners are, what do fat burners do? Understanding this requires us to look at the different ingredients and their proposed mechanisms. 

These are some of the main ingredients in fat burners for belly fat.

Caffeine

Caffeine is a central nervous system stimulant that’s found naturally in coffee, tea, cacao, and certain plants. It’s one of the most well-researched ingredients in the world, with excellent scientific backing as a performance enhancer. This is why you’ll often find caffeine in fat burners as the main ingredient. 

It mainly works by increasing your energy levels, focus, and alertness. This helps improve exercise performance, which can indirectly aid fat loss by burning more calories. 

Alongside this, it enhances thermogenesis, the body’s way of burning calories to generate heat. Furthermore, the increase in catecholamines such as adrenaline may help increase fat burning. These are important chemicals involved in various bodily processes, including stress responses and mood regulation.  

The caffeine content is the main difference between stimulant vs stimulant-free fat burners.

Green Tea Extract

Green tea extract is a concentrated form of green tea leaves. It’s rich in catechins, particularly epigallocatechin gallate, or EGCG. This is a type of plant compound with strong antioxidant properties. 

The main green tea extract benefits are three-fold:

• EGCG inhibits an enzyme called catechol-O-methyltransferase or COMT. This breaks down norepinephrine, a hormone that stimulates fat breakdown and heat production. With more norepinephrine available, the body’s fat-burning signals may last longer.
• Green tea contains caffeine, an ingredient that can enhance thermogenesis and increase fat oxidation. In most cases, green tea extract is paired with caffeine as well. 
• The antioxidant and anti-inflammatory benefits can reduce inflammation and support metabolism. 

L-Carnitine

L-carnitine is an amino acid produced in the brain, liver, and kidneys. It plays an important role in mobilizing fat for fuel, transporting fatty acids into the mitochondria (the cell’s energy powerhouse). These fatty acids are then used in the mitochondria to provide energy.

If you ingest more L-carnitine, your body will burn more fat as you’ll transport more into the mitochondria. As it’s mainly found in meat, poultry, and fish, supplementation may be especially useful for vegetarians and elderly populations.

Some studies show no difference in fat oxidation with L-carnitine supplementation. However, others show increased fat oxidation rates when dietary intake is insufficient. Therefore, the efficacy of supplementation may be situation-dependent.

Conjugated Linoleic Acid 

Conjugated linoleic acid, or CLA, refers to a group of polyunsaturated fatty acids. These are fatty acids that contain two or more double bonds. While it can’t be produced in the body, it can be obtained through the intake of meat and dairy. 

CLA is thought to aid fat burning by increasing energy expenditure, enhancing fatty acid oxidation, and suppressing appetite. Each of these is important for the overall weight loss equation. 

However, these suggested mechanisms are mainly shown in animals, with weaker evidence from human studies. 

Capsaicin 

Capsaicin is the compound found in chilli peppers that gives them their spicy taste. It comes in food or supplement form as capsinoids. 

The main suggested benefit as a fat-burning ingredient is its ability to raise body temperature and energy expenditure. Furthermore, some studies suggested that it may help reduce appetite. This is one of the main components when learning how to lose fat.

Do Fat Burners Work? 

A common question asked by recreational and elite-level users is “Do fat burners really work?” The answer depends on how you use them and your expectations. 

Knowing how fat burners work means you’re able to choose the best one for your needs. This increases the chances of them being effective.

Fat burners claim to increase energy expenditure, improve metabolism, boost energy, and burn calories. Alongside this, some commonly included ingredients work as appetite suppressants, reducing the likelihood of overeating. Together, these factors may contribute to fat loss when learning how to lose weight. 

Caffeine and green tea extract have decent research showing increased energy expenditure, fat burning, and exercise performance. However, other ingredients such as L-carnitine, conjugated linoleic acid, and capsaicin show mixed results. Furthermore, results seem to vary widely between individuals, with some showing very small benefits. 

The increase in energy levels and improved exercise performance seems to be where fat burners show the most promise. This can indirectly support weight loss, but doesn’t act as a miracle solution. 

That said, are fat burners effective? Well, they’re most effective when combined with a calorie deficit and a suitable exercise routine. They will not produce significant weight loss on their own. This is also the main point to consider when learning how to lose fat without losing muscle.

Think of them as a supplemental aid rather than a magic pill. They can provide small but meaningful benefits as part of a healthy lifestyle. Consider the main ingredients, the best time to take fat burners, and your normal dietary intake and exercise routine.

Are Fat Burners Safe? 

It’s important to note that the Food and Drug Administration, or FDA, does not regulate natural fat burning supplements. Therefore, brands don’t need to control the amount and quality of the ingredients they include. Some studies looking at supplements have found ingredients not listed on the label, which may cause serious side effects.

Generally speaking, common ingredients such as caffeine, green tea extract, and capsaicin are considered safe in small to moderate doses. However, they still present a risk of side effects, including jitteriness, increased heart rate, digestive discomfort, and sleep issues. 

Other risks of using fat burners are mainly related to those that contain stimulants and herbal ingredients. These may interact with underlying health conditions or certain medications. Examples of conditions to look out for include heart conditions and high blood pressure. 

It’s important to consult a qualified healthcare professional before starting a new fat burner. They will discuss who should use fat burners, focusing on your suitability according to the ingredients.

Conclusion

Fat burners for weight loss provide a useful tool as part of your supplement stack. They should be combined with a balanced diet and a well-rounded cutting workout plan. As part of this, a moderate and sustainable calorie deficit should be your main consideration.

They may help to increase energy levels, boost fat burning, and reduce appetite. However, they should not be used as a quick fix or dietary replacement. Use them to provide an extra edge as part of a long-term healthy approach to sustainable weight loss.

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