I bet you have that friend, let’s call her Jill who has lost an amazing 7lbs in 7 days by using [replace with any trending fat burning pill] for a week and she is now swearing by it and thinks you should try it too so you can fit into that bikini for your late summer holidays...
Sounds a bit too good to be true? I can only agree and would be interesting o know how much and what Jill has eaten for those 7 days and how she exercised. That could tell us more about how she achieved her goals.
On a bit more serious note unfortunately the media and the internet is fled with well-known and less popular products that claim to boost your metabolism and thus helping burn more fat quicker. Surprisingly they also come with a high price tag which makes us think it must be the “magic pill.” If that was true we wouldn’t have an obesity epidemic on the rise. Let’s dig in and understand better how these work.
What are fat burners or fat burning supplements?
Thermogenic supplements are one of the most common types of weight-loss supplements and they may help slightly increase your metabolism for a few hours after you take them. This can result in your body burning a few more calories whilst its effect lasts.
Ephedra that now is a banned supplement belonged to this family, other types include ma huang and bitter orange extract. Some or most of fat burning supplements would include green tea or green tea extract, caffeine, capsaicin, carnitine or chromium.
What does science say about them?
Not a lot really. Caffeine and green tea are the thermogenic fat burning supplements with the most supporting evidence. Caffeine also seem to have a dual effect, besides boosting metabolism it also suppresses appetite so it will make you eat less. The benefits may be only temporary until your body gets used to it however and you can become insensitive.
There are very few research available on any of the other supplements, the ones e have were only examining their effect in conjunction with other lifestyle choices of the participants. They seemed to work when nutrition and active lifestyle was present and had none to insignificant effect in other cases. This means you’re better off saving money by not buying into these products and trying a balanced food plan and keeping active regularly. Not to mention the potential side effects.
Some research data shows that fat-burning supplements including green tea extract, can cause liver failure or damage. Drinking green tea as a means of fluid intake can be a better choice, just keep an eye on total caffeine intake because in some people higher amounts can cause nervousness and anxiety.
Other type of fat burning supplements tend to have more side effects than green tea: btter orange can cause high blood pressure, anxiety and chest pain: chromium can cause nausea, hives and vertigo amongst others and CLA can cause diarrhea, constipation and abdominal pain.
More effective ways to lose weight
If you’d like to save money and avoid side effects, there are other ways to boost your fat loss.
My name is Calumn Duthie, founder of CD Fitness Coaching. You’ll find me in and around the gym and helping like minded people just like you get the results they deserve. I enjoy everything from keeping fit, yoga, snowboarding, coffee and making people happy. If you would like to improve your nutrition, training and mindset then you definitely want to be part of my bigger community. Join my Facebook group,Healthy Living With CD Fitness Coaching is a must.