In our size-obsessed culture, weight loss is big business. Americans spend more than $2 billion a year on weight-loss pills. But do these so-called “fat burner” supplements work?
What are fat burners?
Fat
burners are dietary supplements that might contain natural or artificial
compounds. The products claim to help people lose pounds and get a more
sculpted shape.
Do fat burners work?
Despite
their name, fat burners don’t make fat cells go up in smoke. Instead, they
attempt to drive weight loss in other ways. They might:
- Increase
your metabolism, so you burn more calories.
- Reduce
the amount of fat your gut absorbs.
- Suppress
your appetite, so you consume fewer calories.
At least,
that’s how they work in theory. Some of the ingredients found in fat burners
have been linked to small amounts of weight loss. But most of these supplements
haven’t been tested in scientific studies.
More
importantly, though, fat burners aren’t regulated by the U.S. Food and Drug
Administration (FDA). That means manufacturers can make all sorts of claims
about their products, even if they have no evidence to back them up.
Common ingredients in fat burners
There are
dozens of ingredients in weight-loss supplements, including herbal ingredients
and other compounds. Some of the more common ingredients are:
Caffeine
Caffeine
stimulates your nervous system and might help burn calories. But supplements
can contain a lot more caffeine than coffee, tea, chocolate, or other natural
sources. Too much caffeine can cause nervousness, jitteriness, insomnia - and
even a dangerously high heart rate.
Green tea extract
Many fat
burners contain extracts made from green tea. This ingredient might help burn
calories and may reduce the amount of fat you absorb from food.
Carnitine
This compound helps with your metabolism
and gives you energy. It’s found in many types of meat and dairy products, and
your liver and kidneys make it naturally. But research on its weight-loss
benefits is mixed. Too much carnitine can cause nausea, vomiting, diarrhea, and
a fishy body odor.
Yohimbe
This plant compound comes from the bark of an evergreen tree. It’s found in many weight-loss supplements, but there’s very little research on it. What’s more, it can be dangerous. Yohimbe can cause headaches, anxiety, agitation, and increased blood pressure. At high doses, it can even cause heart problems and kidney failure.
Soluble fiber
Some fat
burners contain ingredients high in soluble fiber. Fiber doesn’t increase fat burn,
but it helps control appetite. And soluble fiber can help prevent your body
from absorbing some of the fat from the foods you eat. Some fiber-rich ingredients common in
supplements include:
- Beta-glucans.
- Glucomannan.
- Guar gum.
Other ingredients
- Fat burners can contain many other ingredients, too, such as:
- Capsicum.
- Chromium.
- Conjugated linoleic acid.
- Forskolin.
- Fucoxanthin.
- Garcinia cambogia.
- Kelp.
- Raspberry ketones.
Burning fat the natural way
You can
take a natural approach, with foods and drinks that contain substances that may
promote weight loss.
Coffee and green tea
Enjoy a
couple of cups of brewed coffee or green tea to reap the possible benefits.
Just avoid adding a lot of cream and sugar, especially if your goal is to lose
weight.
Protein
Our bodies
must work harder to break down protein than carbohydrates or fats, so
increasing protein in your diet can boost your metabolism. Protein also helps
control appetite.
But too
much protein can lead to eating a lot more calories than you need - meaning
weight gain instead of weight loss. To avoid overdoing it, it’s better to get protein
from your food rather than protein shakes or supplements. Foods like chicken, turkey, eggs, and fish are
great sources of lean protein.
Fiber
Fiber is
also a great go-to if you’re looking to lose fat. But supplements aren’t the
best way to get it. We digest dietary fibers best if we get them from food
rather than supplements. Luckily, there
are many tasty high-fiber foods to choose from.
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