TOP 5 FAT-BURNING SUPPLEMENTS (THAT WORK!)

While some companies boast about magic pills that promise effortless weight loss, reality tells a different story. No single pill can miraculously shed off excess fat. Sure, there are products labeled as fat burners, but don’t expect them to work wonders overnight.

When companies tout fat burners, they typically refer to products that either:

• Boost your metabolism, helping you burn more calories throughout the day
• Mobilize fat stores, making them available for energy
• Improve performance, allowing you to push harder during workouts and burn more calories
• Preserve muscle mass, thus ramping up your metabolic rate and calorie burn

Though there’s no magical “fat loss pill,” certain supplements can assist in your weight loss journey.

FAT LOSS SUPPLEMENTS THAT WORK

The market is flooded with products claiming to aid fat loss. Frankly, most of them could be more effective. We’ve sifted through the noise to find the supplements that genuinely deliver results and are worth your investment.

1. CAFFEINE

Caffeine is a natural substance in over 60 plants, including coffee beans, tea leaves, cocoa pods, and kola nuts. Research indicates that caffeine boosts metabolism and aids in burning body fat.

A study published in the Journal of Clinical Nutrition revealed that caffeine consumption increases metabolic rate up to 3 hours after ingestion.

Another study showed that consuming caffeinated coffee led to a 16% increase in energy expenditure over 1-2 hours compared to decaffeinated coffee. Higher energy expenditure means more calories burned, creating a calorie deficit.

The same study from 1980  found that fat oxidation (fat burning) increased in normal-weight subjects during the last hour of testing.

While caffeine offers proven benefits, it’s essential not to over-rely on it. Prolonged use may lead to desensitization, diminishing its effectiveness.

Rather than investing in caffeine supplements, a cup of coffee can provide the same benefits!

2. GREEN TEA EXTRACT

Green tea extract is a concentrated form made from dried green tea leaves, available in powder or capsule form.

Green tea is one of the most extensively studied fat loss supplements. Apart from containing caffeine, it’s rich in antioxidants and catechins, plant compounds known for their fat-burning properties.

Epigallocatechin gallate (EGCG), a catechin in green tea, plays a significant role in its fat-burning effects. It inhibits an enzyme that breaks down norepinephrine, leading to increased fat oxidation.

Reports suggest that green tea extract intake is linked to enhanced weight loss through diet-induced thermogenesis, attributed to catechin epigallocatechin gallate. Diet-induced thermogenesis is an increased metabolic rate following food ingestion.

Studies indicate combining green tea extract with caffeine yields the most effective fat-burning results.

3. L-CARNITINE

L-carnitine, an amino acid that the body can produce on its own, also comes from certain foods like red meat, fish, poultry, and milk. It’s a handy molecule that transports fatty acids into the cellular powerhouses called mitochondria, where they’re broken down to generate energy from stored fat reserves.

In addition to aiding fat loss, studies show that supplementing with L-carnitine can hasten recovery from exercise-induced stress, ensuring you bounce back quicker for your next workout. Furthermore, research indicates an 11% performance boost over 12 weeks for those supplementing with L-carnitine compared to a placebo. This is especially helpful during calorie deficits when energy levels drop, helping maintain performance and gym motivation.

4. PROTEIN POWDER

Protein powder isn’t just for muscle building; it’s also a secret weapon for fat loss. Studies reveal that supplementing with whey protein during a calorie-restricted diet enhances fat loss and preservation of lean body mass.

Research also suggests that protein keeps you feeling full longer than carbs and fats, which is crucial for maintaining a calorie deficit. Plus, protein powders come in various flavors, satisfying cravings without the excess calories of traditional desserts.

With its rapid absorption, whey protein is perfect post-workout for jumpstarting muscle recovery and growth. And it’s budget-friendly too! A single serving costs $1-2, a steal compared to protein-rich foods like meat or chicken.

Bonus tip: Opt for water instead of milk in your protein shake to slash calories while enjoying a substantial protein boost.

5. BCAA’S

Branched-chain amino acids (BCAA) are among the most sought-after supplements in sports, often touted for improving muscle responses.

Muscle protein consists of 20 amino acids, with nine classified as ‘Essential,’ meaning the body does not produce them, and 11 as ‘Non-essential,’ which can be synthesized by the body.

In essence, amino acids are the fundamental units of proteins.

The trio of essential amino acids, branched-chain amino acids (BCAA), includes leucine, isoleucine, and valine.

Studies suggest that BCAAs, particularly leucine, activate a pathway that directly boosts muscle protein synthesis, which is crucial for muscle building and repair.

Your body continuously replaces old proteins with new ones, with muscle protein synthesis adding proteins and muscle protein breakdown dismantling them.

When muscle protein synthesis outweighs breakdown, you’re in a positive protein balance, promoting muscle gain.

Conversely, if breakdown exceeds synthesis, you’re in a negative protein balance, leading to muscle loss.

Research indicates that supplementing with BCAAs during resistance training on a calorie deficit can preserve lean mass and maintain skeletal muscle performance while reducing fat mass.

Another study examined the immediate effects of consuming a BCAA supplement after resistance training, showing a 22% increase in muscle protein synthesis compared to those without supplementation.

Moreover, recent findings suggest that BCAA supplementation enhances fat oxidation, breaking down fatty acids.

While BCAAs are present in protein-rich foods, they can also be supplemented through powders or capsules to elevate body levels. It’s also crucial to consume a varied diet focusing on high-protein foods to obtain the other six essential amino acids.

FAT BURNING SUPPLEMENTS –  FINAL THOUGHTS

When it comes to losing weight, the main aim is to maximize fat loss while minimizing loss of lean body mass. Shedding fat isn’t a walk in the park, so if there are supplements that can lend a hand, it’s worth considering them.

While supplements can help with fat loss, they’re not the whole solution. A successful fat loss plan must revolve around the core principle of shedding fat – maintaining a calorie deficit.

The concept is straightforward. You’ll lose weight when you consume fewer calories than you expend, and when you consume more than you burn, you’ll gain weight.

For a comprehensive understanding of how much you should eat to trim those extra pounds, check out our popular article, ‘How much should I be eating to cut body fat.’

Remember, fat loss is a journey that requires dedication over months and establishing positive habits with diet and exercise.