You’re desperately trying to lose weight, and you’ve had people recommend lots of quick-fix options, most of which don’t seem to work. Before you throw yourself a mega pity-party, I’m giving you one more option – fat burners.

According to the National Institutes of Health, 45% of Americans are overweight, and many of them are desperately trying to find solutions.

If these supplements were as effective as the TV adverts say they are, we would be talking of fewer figures.

Back to fat burning pills. What are they? Do they work? Let’s roll.

What Are Fat Burners?

These fat burning supplements claim to aid weight loss by enhancing metabolism, burning fat for fuel, and impairing absorption of some more.

They also help with the oxidation of fats during physical exercise.

While some could work, most of these ‘magic pills’ are ineffective and could pose potential harm to your health. Many contain ingredients that are not regulated by the Food and Drug Administration (FDA).

Most of these fat burners have ingredients that are naturally occurring. And, yes – most of them have proven effectiveness in weight loss.

13 Fat Burners That Really Work

1.      Caffeine

Caffeine is a common substance in coffee, cocoa beans, and green tea. It's one of the fat burners that work fast. Why?

Caffeine is scientifically known to boost metabolism and actively take part in burning fat. Research links caffeine to a temporary boost in metabolism by up to 16% in just two hours.

Caffeine for fat lossFurther studies link caffeine to improved fat burning for fuel, with improved effectiveness in lean and obese individuals.

Make-no-mistake, though. Continued consumption of too much caffeine will make your body tolerant, and so it could end up having no effect on your body. Too much caffeine could also affect your sleep, which is just as crucial in weight loss and overall health wellness.

Instead of turning to supplements for caffeine, why don't you try drinking some strong coffee as you watch your favorite TV show? That'll reap you lots of health benefits, plus it's more fun than swallowing some fat burning pills.

2.      Green Tea Extract

Green tea extract is a concentrated form of green tea – one of the best fat cutters known to help with weight loss and to burn tummy fat.

But wait, you don't like the taste of green tea? Not sure how to make it? Well, it's available for you in tablets and capsules. Sounds better? Green tea extract also contains caffeine and polyphenol epigallocatechin gallate – active fat burning compounds.

Green tea for weight loss

These compounds also help burn fat through thermogenesis – the process by which the body burns calories and turns them to heat.

Combining green tea and caffeine could see your burn up to 65 more calories daily.

For amazing results, take 250 to 500mg of the green tea extract daily, which is equivalent to drinking three to five cups of green tea.

3.      Protein Powder

Protein is crucial fat burning food that works by boosting metabolism, curbing appetite, and preserving muscle mass.

High protein intake helps curb appetite, enhancing the production of GLP-1, CCK and PYY – common fullness hormones, and ghrelin – the hunger hormone.

Protein-based foods are the richest and most effective sources of proteins. Yet, if they are inaccessible, you can opt for protein supplements.

Protein Powder

Such Options as casein, whey, eggs, and hemp protein powder can also serve you right. Caution: Choose supplements with low sugar and additives levels for a more rewarding weight loss journey.

Remember, calories are also as crucial. Rather than having them top your diet, consider having protein supplements replace snacks or other parts of your meals. If you can't access such, target daily intake of 25 to 50 grams of protein powder.

4.      Soluble Fiber

Fiber is a critical plant-based food that is indigestible in the human body, existing as soluble and insoluble. Both promote good gut health, encouraging the growth of 'good bacteria.'

Soluble fiber is a crucial weight loss supplement that works by absorbing the liquid in the digestive tract to form a gel hence preventing frequent hunger. Research also links soluble fiber to reduced appetite.

healthy foods: soluble fiber

Soluble fibers work to suppress hunger by encouraging the production of fullness hormones, such as the ghrelin hormone.

To further enhance the feeling of fullness, soluble fiber slows nutrients delivery to the gut, hence delaying digestion, and absorption of nutrients.

Research shows that people who consume more soluble fibers have their systems absorbing fewer calories and less fat. They also aid in the promotion of a healthy microbiome, which is critical in attaining a healthy weight.

You can get soluble fiber from chosen foods in your diet. Alternatively, soluble fiber supplements like psyllium husk and glucomannan will serve you right.

5.      Yohimbine

This substance from the bark of Pausinystalia yohimbe traces its roots to a central and West African tree.

Yohimbine serves as both aphrodisiac – a substance used to boost sex drive, and a fat-burning agent.

Yohimbine for weight loss

It blocks alpha and adrenergic receptors – which bind adrenaline to give the body the little push it needs to burn fat. The fat burner further blocks the receptors to prolong the adrenaline effect for more fat breakdown.

Additional studies show Yohimbine could help curb appetite.

The bottom line is, Yohimbine makes an excellent ingredient in some of the best fat burning tablets. Further, it's part of crucial medications for depression and high blood pressure.

6.      Orlistat

Orlistat is a popular ingredient in individualized low-fat, low-calorie, and physical exercise programs for weight management.

This fat burner belongs to the medication class called lipase inhibitors, which work by inhibiting the absorption of fats in eaten food in the intestines. The body then gets rid of the absorbed fat through stool.

Orlistat fat burners tabletsYou, therefore, expect such unpleasant side effects as stomach upset and annoying stains on your underwear.

Your doctor can also prescribe Orlistat if you have such medical conditions as diabetes, heart disease, high cholesterol, and high blood pressure.

While it helps you lose weight, it's also suitable for after-weight loss management to help you avoid adding weight again.

While using this supplement, be sure to evenly distribute carbs, proteins, and fats through three meals in a day. Meals with high-fat content will likely inhibit its effect on weight loss, and cause other unpleasant side effects.

This supplement also interferes with the absorption of such vitamins as A, D, E, and K. You should, therefore, make up by taking recommended multivitamin shortly before or after taking Orlistat.

Orlistat is among fat burners that really work, giving you results in about two weeks.

7.      L-Carnite

Also called creatine, this amino acid naturally occurs in foods like fish, eggs, and meat.

Are you a vegan? Well, you might not be getting enough of L-Carnite since it occurs from animal-based foods. Not to worry, though. Your body manufactures some of it, as long as you take enough vitamin C.

 

L-Carnite tabletsThis fat burner turns fatty acids into cells in the form of energy, which is crucial for heart, brain, and muscle functioning. So, technically L-Carnite helps with metabolism. Enough research is still needed, though.

In another possible theory, L-Carnite actively transports fatty acids to the mitochondria for oxidation. So, the more the L-Carnite in your system, the faster the rate of oxidation.

A study reveals that L-Carnite coupled up with a routine and productive exercise, gives impressive results for long-term weight loss.

Apart from weight management, others use L-Carnite to treat heart complications, temporary infertility, and acute kidney diseases. However, all these uses lack scientific backing.

L-Carnite supplements are safe. However, you could have side effects like nausea, diarrhea, stomach upset, and heartburn.

8.      L-Tyrosine

Fat burners: L-Tyrosine tabletsThis popular fat burner is majorly known to be effective in improving focus, attention, and alertness.

Tyrosine produces critical brain chemicals like dopamine to help with memory, motor skills, nerve cell communication, and mood regulation.

For weight management, L-Tyrosine produces Thyroid hormones that regulate metabolism.

Taking tyrosine supplements also helps with increasing the levels of norepinephrine, dopamine, and adrenaline. An increase in these neurotransmitters helps improve memory and relieves stress, a critical part of weight management.

An increase in adrenaline raises the heart rate and body temperature. As a result, there'll be heavy usage of calories. Similarly, the process is also said to reduce appetite, which translates to low food intake and ultimate weigh loss.

9.      Forskolin

Forskolin tabletsForskolin is a primary component of Forkohlii – a mint-related tropical plant; one of the most effective fat burners,

Forskolin increases the cyclic adenosine monophosphate levels – one of the enzymes promoting body fat loss.

Monophosphate promotes fat loss by further improving the effectiveness of other fat burners.

Forskolin stimulates fat cells to release the fats stored in them, pretty the same thing that happens when the body needs energy.

However, the release of fats only may not be enough for successful weight loss. Accompanying this process with calorie deficit does the magic.

Simply put, for a successful weight loss, the calories out must exceed the calories in.

Further, increased Forskolin intake is associated with increased free testosterone. This, in turn, causes an increase in muscle mass, which translates to weight loss.

10.  5-HTP

5-HTP tabletsThis fat burner is an amino acid naturally produced in the body known mainly for suppressing appetite and unhealthy cravings to aid in weight loss.

5-HTP inhibits hormones that cause constant hunger. This way, you'll reduce how much food you eat. You'll also cut on calorie intake. All these lead to possible weight loss.

Successful weight loss also calls for maximum rest. 5-HTP the production of melatonin, which aid in improving the quality and duration of sleep.

A daily intake of 300-500mg of the 5-HTP supplement can hasten weight loss.

11.  Synephrine

The Synephrine, an active substance in bitter oranges, is one of the fat-burning pills that really work.

During an exercise, the rate of metabolism depends on the duration and intensity of your workout session. Synephrine enhances metabolic rate during physical activity; hence, weight loss.

 

SynephrineThe combination of caffeine and Synephrine helps you burn a significant amount of fat, more than you would burn if you used them separately.

Synephrine is also used in fat burners for women to increase the thermic effect on their food for more energy expenditure hence improved fat loss.

Ever wondered why despite other parts of your body showing great progress during weight loss, some don't? Parts like stomach, thighs, and hips don't easily bow to the pressure.

These parts contain fats that are stubborn to mobilization; hence they're not easy to burn because they're made of alpha receptors. Beta receptors are quite the opposite. They easily burn fats.

Synephrine helps in mobilizing the stubborn fat cells by hindering the activities of the alpha receptors.

12.  CLA (Conjugated Linoleic Acid)

Fat burbers: CLA (Conjugated Linoleic Acid)These fat burners consist of a group of fatty acids – omega-6 that are known to help with fat-torching.

The body doesn't produce CLA naturally. However, you can get all of it from foods like beef and dairy products like whole milk and butter.

CLA is a critical antioxidant and immune system enhancer. Its effectiveness in fat-torching, muscle building and retention, and fighting chronic diseases like cancer, is quite clear.

CLA also helps get rid of fat by improving the lean mass to fat ratio and decreasing the body's ability to store fats.

CLA also helps reduce fats by enhancing the sensitivity of insulin, forcing fatty acids to go through the muscle cells and away from the fat tissues. Similarly, glucose also passes through the muscle cell membranes, and not the fat tissues.

If you're going the supplements way, keep it at about 3.4 grams daily.

 

13.  Ephedra

Ephedra is an extract from the shrub plant that traces its roots back to China. The fat burner boasts centuries of being an excellent remedy for flu, cold, fever, headaches, and other respiratory issues.

Till its ban by the FDA in 2004, Ephedra was known to be an excellent supplement in the weight loss world. The supplement was effective for short-term weight loss.

It was recalled from the market for claims that it posed risks of possible cardiovascular diseases and stroke.

fat burners

Side Effects of Fat Burners

Though presumed to be safe, natural fat burning pills have their negative sides. Finding fat burners that work is possible. However, you could gain back lost weight sooner than you think. Such weight fluctuations could harm your body. Other side effects of fat burners include;

  • Allergies: Most fat burning pills are associated with different allergies. Even the best fat burning pills have ingredients that'll get your body reacting. Stomach upsets, itching are common side effects. Can you handle that? Then you can handle some nausea and slight headaches in some cases, too. You'll be just fine.
  • Insomnia: Fat burners could also get you having trouble sleeping. The stimulants in fat burners, apart from changing your sleeping patterns, could also raise your heart rate leading to a total loss of sleep. Caffeine, for instance, interferes with normal body metabolism leading to loss of sleep. Ephedrine is also likely to alter your normal sleeping patterns. Excessive consumption of fat burning could permanently alter your sleeping patterns. Be sure to involve your doctor on the right dosage.
  • High blood pressure: The fat burners speeding up your metabolism will have your heart pumping faster than it normally should, to cater for the extra activity. Hence, raising your blood pressure and causing additional health complications.
  • Behavior Change: Mood swings, nervousness, irritability, aggressiveness; any of these sounds familiar? If you consume fat burners, then you can relate. Ingredients in fat burning supplements tend to subject consumers to such behavior changes. Yes – your eating patterns can be affected too. You could, all of a sudden, be resistant to certain foods hence bringing fluctuations in your nervous system.

Doctor holding a "Side Effects" Placard

Other Fat burners side effects include

  • Heart Risk: Most ingredients of effective fat burners could put you in the risk of cardiovascular complications, especially when consumed in excess. The fear of heart risks has seen the FDA ban some of these products. One such product is Sibutramine – the fat burner that caused acute heart damages, hence multiple heart attacks and stroke. The bitter orange is yet another supplement that exhibited similar heart complications.
  • Anxiety: Most fat burners have ingredients that raise hormone cortisol – the stress hormone. Such, apart from inhibiting weight loss, could cause more health complications. Talk to your doctor before settling on any fat burner to know how best to deal with such complications.
  • Stomach Problems: Stomach problems are common when consuming fat burners. Constipation, diarrhea, and problems with bowel movements are quite the norm here. You can reduce such by taking the right dosage of fat burners. Your doctor can also suggest alternative remedies. Be sure to engage them.
  • Other Complications: Certain ingredients of fat cutter supplements are prone to causing emotional and mental disorders. In other cases, users get caught up in addiction – just similar to drug use. Involve your doctor before and while using these supplements to eliminate the chance of such complications occurring.
  • Death: In very rare cases, there have been deaths resulting from overdosing, underdosing, or using the wrong products. Consulting your doctor is a critical step. You don't want to skip it.

Do Fat Burners Work?

Yes. Make-no-mistake: Fat burners are not magic pills. No – you won't lose tons in a week. You'll want to make realistic expectations to avoid disappointments. Follow the tips below to get the best of your fat burner;

  • Have reasonable expectations: While I understand you're looking for fat burners that work fast, shedding 10 pounds in a week isn't going to happen. Fat burning pills that really work, and are safe, will have you losing up to 4 pounds weekly. Anything that promises you faster weight loss is likely to cause you health complications. Losing weight too abruptly could lead to severe side effects and leave you looking shapeless and unhealthy. Instead of daily goals, work with weekly or monthly goals. This way, the results are likely to encourage and give you the boost you need to go on.
  • Cycle it: A single fat burner might not give you results forever. Looking to burn tummy fat? Lose some weight? Cycle fat burners. When you consume them for a few weeks, most fat burners get used to your body hence giving little or no positive results. However, you might experience withdrawal effects when you stop using some fat burners. Don't worry. Most of the effects will be severe in the first few days. However, your body will slowly adapt.

Alternatively, you can stop consuming specific fat burners for some weeks, then go back later, consuming a lesser dose than before.

Making the most out of Fat Burners

Start with smaller doses:

Fat burners will give you the correct amounts of certain ingredients as the manufacturer intends. However, don't be tempted to adopt the thinking that the more you consume, the faster the results. Instead of being obsessed with losing weight,concentrate on long-term goals.

The direction on the pack will give just the right dose. Its recommended that you start and maintain the manufacturer's dose for at least two weeks. After that, you can decide whether to increase it or not. Most fat burners have more than one dose direction on the pack. If yours doesn't, then it's probably not a good idea to increase the dose.

Prioritize the muscles:

Looking for a quick-fix for weight loss is common. Tempting as it may seem, hopping on any solution to get that dream body is a bad idea.

Coupling up proper nutrition, best fat cutter supplements with regular productive workouts that prioritizes maximum fat loss, and minimum muscle loss will give you the best results faster.

For long-term weight loss needs, muscles will serve you right. They not only burn calories but also give your body shape and keeps you active longer while giving you a good feeling.

The bottom line is; fat burners are an effective way of attaining your weight loss goals. However, the proper use of these supplements is critical.

It would be wrong to take fat burners as quick-fix to your weight loss goals. That calls for setting realistic goals. Go easy on your body by scheduling moderate changes to avoid some health complications.

But most importantly, consult your doctor before settling on any supplement.

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