Do fat-burning pills work?

Do fat burners work? Effectiveness of supplements and creams

There is no evidence that fat-burning pills or supplements can effectively burn fat.

But they usually contain ingredients that, in small doses, won't hurt you when taken on their own. Some have even been proven to help burn fat when taken naturally.

But it is impossible to know for sure exactly how many additives are used in the supplement. The quantities may be wrong - even if the bottle label indicates the amount. It's hard to know how the manufacturer estimated the total amount.

Manufacturers do not always list all the ingredients on the label. And regulators are not required to fully investigate these products unless there are complaints or medical consequences from the use of these additives.

It can be disastrous if you are allergic to the ingredients in the supplement or if you take too much of a certain nutrient.

So, let's take a look at five of the most popular scientifically proven fat-burning substances that you can consume in many readily available natural forms.

Caffeine

Caffeine can be dangerous in large doses. But the natural caffeine found in coffee or tea is safe in moderation. Coffee without extra sugar or additives contains many antioxidants that are good for your health.

Some studies have shown that caffeine can increase your metabolism by 11 percent.

This means your body uses fat more efficiently for energy. And by exercising regularly and eating a healthy diet, you can burn fat more easily.

A 2019 review of several studies determined that "caffeine consumption may contribute to weight loss, BMI, and body fat."

Green tea extract

Green tea is vaunted for its supposed health benefits. Among other things, it helps you lose weight by burning fat.

Natural green tea contains some caffeine. But the real powerful ingredient in green tea is the antioxidant catechin.

A 2010 review in Physiology and Behavior suggests that catechins, along with caffeine, increase metabolism and thermogenesis. This is the process that allows the body to burn fat for energy.

Protein powder

Protein is the most important ingredient needed to burn fat. Not only does it increase your metabolism, but it also suppresses your appetite by lowering levels of a hunger-stimulating hormone called ghrelin.

According to a 2017 study, participants who regularly followed a high-protein diet lost significantly more weight than those who did not. However, even those participants who did not regularly follow a high-protein diet but increased their protein intake lost weight.

There are many low-sugar and artificial additive options.

Try adding protein powder as a supplement to your diet to get enough protein on a regular basis. Take 25 to 50 grams of protein powder daily.

Soluble fiber

Soluble fiber is one of two types of fiber. The other is insoluble.

Soluble fiber creates a kind of gel in the intestine by absorbing water. This helps to increase hormones such as GLP-1, which induce a feeling of satiety, while suppressing appetite hormones such as ghrelin.

A 2010 study found that increasing the amount of natural soluble fiber in your diet can help your body absorb less fat and calories, allowing you to burn excess fat.

Yohimbine

Yohimbine comes from the bark of a tree called Pausinystalia yohimbe. It is known as an aphrodisiac. But it also has some fat-burning potential.

Yohimbine blocks the alpha-2-adrenergic receptors that adrenaline normally binds to. This allows adrenaline to stay in the body longer to burn fat for energy.

A small 2006 study involving 20 professional soccer players found that taking yohimbine reduced their body fat composition by 2.2 percent. That doesn't sound like much. But 2.2 percent is a lot if you're already an athlete with good fitness and little body fat.

Here are some possible side effects of these fat-burning substances and some precautions you can take to avoid these effects:

• Regular use of caffeine reduces its effectiveness over time.
• Drinking too much caffeine in a short period of time can cause feelings of anxiety, nervousness, or exhaustion.
• Consuming too much protein powder, especially if it has a lot of sugar or additives, can contribute to weight gain.
• Consuming too many natural "fat burners," especially supplements, can lead to acute liver failure.
• Taking yohimbine has been linked to nausea, anxiety, panic attacks, and high blood pressure.

The best way to lose weight is the classic way: diet and exercise.

The most effective way to achieve this is to create a caloric deficit, or to consume fewer calories than are burned through exercise.

Fat-burning supplements and creams are not as effective as they are advertised. In some cases, they can make your fat-burning efforts more difficult.

Instead, take the natural route: Consume fat-burning ingredients in their natural form, such as in coffee or tea, and try to consume fewer calories than you burn to achieve an optimal calorie deficit.