6 Supplements To Boost The Fat Burning Process

Do you struggle with surplus belly or leg fat? Are you unsatisfied with your current weight loss results? Did you know that supplements can help you burn fat?!

Unfortunately, a lot of people struggle burning excess fat from critical areas like the belly, arms, legs, etc.

With our detailed guide, you’ll learn these crucial things:

  • Best supplements to burn surplus fat
  • How to reap the benefits of fat burners
  • What are the advantages of supplementation

If you’re determined to burn surplus fat and get fit, read the entire guide to learn how!

If this is also the case with you, in addition to a proper diet and regular exercise, you may need to consider adding supplements to boost the fat burning.

But, supplements come in different forms and are of different types and one can easily get confused.

To get rid of the fat, you need to consume fewer calories than the amount you burn. However, you also need to build muscles by staying active and exercising.

Supplements can help bring good results only if you’re following other essential steps.

Supplements enhance the body’s functions and speed up the metabolism of fat.

To optimize your weight loss plans, you may consider fat burners. They help speed up the fat loss process, but also boost your energy and make you feel stronger.

Supplements to Boost the Fat Burning Process

How Do Fat Burning Supplements Work?

  • A type of nutrition supplement
  • Claimed to be beneficial for weight loss
  • Work in several different ways

Though you may have heard that fat burners are pills which can somehow magically make fat disappear, we’re sorry to disappoint you-they’re just supplements.

Despite the fact that they do contain some pretty amazing ingredients, they’re never a replacement for a healthy and balanced diet and regular exercise.

Pros:

  • Can help reduce fat
  • May add to permanent changes of fat metabolism
  • Work only if we have reasonable expectations

However, when they’re a part of a good weight loss plan, fat burning supplements can play a major role. But, first, we need to find out how fat burning supplements work, what they can do and what they can’t, and which ones are better for us and which ones aren’t.

Cons:

  • Can’t make fat disappear magically
  • They only work if you eat healthy and exercise
  • There is a vast array of supplements available (can confuse us)

A fat burner is a nutrition supplement which is claimed to speed up the metabolism of fat, minimize the absorption of fat, boost the loss of weight, elevate the fat oxidation while exercising, and trigger permanent adaptations that will encourage the metabolism of fat. [1]

They’re able to do this by having ingredients that stimulate hormonal reactions in our bodies that further lead to the burning of fat for energy. But, fat burners can’t mend a faulty diet or lack of adequate physical activity.

They only work if you’re already doing all the other decisive factors and as long as your expectations are reasonable. We shouldn’t expect for a fat burning supplement to melt us major fat every week, right?

The 3 Distinct Types of Supplement Forms

1. Tablets

Tablets are considered the most cost-effective supplements. This is because they allow manufacturers to use the most material into a specific space.

Moreover, fat burning tablets are the most stable in terms of shelf-life and will maintain their strength over a period of 2 to 3 years, unlike liquids, capsules, and powders. [2]

  • Common form of supplements
  • Cost-effective
  • Available in various sizes & shapes

What’s also great about tablets is their variety of shapes and sizes. So, there’s a greater chance of finding the most suitable for you.

When we buy these tablets from renowned manufacturers and when we take them accordingly, we shouldn’t worry about absorption issues.

Besides the active ingredients, tablets may also contain excipients, inactive substances that play the role of vehicle to form the supplement to ensure compressing and disintegration upon ingestion.

Pros:

  • 2 to 3 years of shelf-life
  • Easy-to-consume
  • Cost-effective

They’re more present in tablets than in capsules and in some people, it may trigger digestive discomfort.

Other setback of tablet supplements is the fact that larger tablets may be difficult for some individuals to swallow and so they crush them before use. And, unlike powders and liquids, they don’t have that much dosing flexibility.

Cons:

  • May cause digestive discomfort
  • Larger ones may be hard to swallow
  • Lower dosing flexibility

2. Powders

Powder form supplements are considered versatile in terms of application potential and offer the user an ability to manage the dosage.

Powder fat burning supplements can be mixed into our favorite drink, whether water, coconut milk or some delicious smoothie.

  • Often mixed in food or liquid
  • May contain a flow agent
  • Offer dosage flexibility

Powders have several ingredients in them and in addition to the active ones; they may have a flow agent as well. These additional substances help avert the clumping of the ingredients. [3]

They’re a suitable choice for people who find it hard to swallow pills or who have conditions that lower their ability to digest foods as their absorbability is much higher than that of tablets.

Pros:

  • Can be mixed with drinks or water
  • High absorbability
  • Little taste, usually pleasant

Even though today there are numerous supplements in powder form available, protein and collagen are the two most popular ones. They’re soluble and usually with little taste.

Cons:

  • May not necessarily taste well
  • Need to be mixed with liquid

3. Capsules

Capsules are a popular weight loss supplement because of their high convenience- they’re easily swollen and dissolve rather fast in the stomach. Nowadays, they can contain up to 950 mg of a nutrient. [4]

  • Most commonly used supplement form
  • May contain up to 950 mg of a nutrient
  • Higher absorbability

You can open up the capsules and mix in the inside powder or liquid in food if you don’t want to swallow it. This may be a beneficial option for individuals who dislike or are unable to swallow pills, even though they’re much easier for swallowing than tablets anyway.

Nowadays, there are distinct shell versions, including gelatin, vegetarian, fish, and more. If you opt for a capsule for fat burning, you needn’t worry about unpleasant odor or aftertaste in your mouth after consumption.

Pros:

  • Easy to swallow
  • Can be opened up and mixed with water
  • Gentler on the stomach

Capsules will also have lower negative effect on the gastrointestinal tract and they offer protection of any sensitive ingredients they may contain.

Cons:

  • May be more costly
  • More ingredients may result in bigger capsule size

The Best Fat Burning Supplements

Even though it depends on the form of the supplement in question, fat burning supplements usually contain a set of common ingredients that are also the active ingredients.

Also referred to as thermogenic supplements, the active ingredients in them are claimed to target the metabolic rate and boost the body’s capacity to burn fat, particularly when this is being done alongside workout.

The ingredients below are considered to be the most frequently used in fat burning supplements. Let’s learn more about why is this so and how can they help us slim down…

1. Caffeine

Caffeine is a common stimulant present in coffee and in fat burning supplements. Estimates show that 90 percent of people consume caffeine on the daily.

This natural fat burner may increase the focus, boost the mood, reduce tiredness, and elevate the stamina. [5]

It may also help lower hunger and increase calorie burning, also known as thermogenesis.

  • Common stimulant in coffee & fat burning supplements
  • 90 % of people consume it daily
  • May be a good short-term solution for weight loss

Caffeine is frequently used in fat burning supplements because of its ability to promote fat burning. It’s considered to stimulate the central nervous system that further signals the fatty tissues to dissolve fat.

According to some studies, its effects on appetite suppression are mixed- some studies have discovered it lowers snacking; however, others have found it has no real impact on the appetite. So, this means that it either doesn’t influence the appetite or that it depends on the person.

Pros:

  • May boost thermogenesis
  • May be of aid for fat reduction
  • Increases the energy

Stress management, regular workout, and other healthy lifestyle habits play their role in the burning of fat- caffeine is just one part of the puzzle. Unless you make a calorie deficit, caffeine can’t help you on your weight loss journey.

Supplements with caffeine or drinking coffee may be a good short-term solution as the effect reduces in strength due to the tolerance we build to it.

Cons:

  • Short-term effects
  • The body may build tolerance to it
  • Doesn’t work in isolation

 2. CLA

CLA, short for conjugated linoleic acid, is a type of polyunsaturated fat present in linoleic acid-an essential fatty acid present in plant oils. [6]

It’s acquired from the digestion of microbes happening in the rumens of animals that eat grass, for example, cows.

  • Naturally present in dairy and beef
  • CLA is short for conjugated linoleic acid
  • Usually available in softgels

We can consume it naturally when we’re eating dairy and grass-fed beef. To make CLA supplements, manufacturers produce it through the chemical alteration of plant sources of linoleic acid.

It’s been associated with cancer prevention. And, although it’s an omega-6 acid, it acts more like omega-3 in the body.

Most often, it’s available in 1000 mg softgels and recommended to be taken with food, three to five times per day. It may be beneficial to try it out for weight loss and fat burning because a review paper from 2015 found that it participates in the breakdown of fats.

Pros:

  • May help with weight loss & fat burning
  • May increase muscle mass
  • It acts like omega-3 in the body

It’s often used as a fat burning supplement because studies have found that 3 to 4 grams of it per day help build muscle and reduce fat in healthy, overweight, and obese people.

Today, CLA is one of the most popular fitness world supplements and it’s widely available, including specialized stores and internet shops.

Cons:

  • Evidence is mixed
  • Experts recommend it’s better to consume it naturally than from supplements

3. Whey protein

Whey is one of the most common supplements for fat burning, particularly when taken in combination with resistance workout. It’s believed to better the protein synthesis in the muscles and stimulate lean muscle mass growth.

Milk is comprised of two proteins, casein and whey. The whey protein can be divided from the casein or produced as a by-product during cheese making. This is considered a full protein as it has all 9 essential amino acids.

  • Type of protein found in milk
  • By-product of cheese making
  • Praised for numerous health benefits

Weight loss is one of the numerous advantages that whey protein has to offer. [7] By helping us gain more muscle mass, it helps us reduce the surplus fat.

To add it to your diet and ensure it boosts your weight loss process, combine it in smoothies and take it instead of other snacks- just combine it with some water or water and a bit of milk.

Pros:

  • Helps build muscle mass
  • Can be added in smoothies, water, and milk
  • May suppress the appetite

After exercise, drink it combined with water and before meals, to prevent overeating. To get the most of it, go with one that is free of fillers and other unhealthy chemicals, as well as artificial sweeteners and sugars.

Buy whey protein from trusted brands only.

Cons:

  • Some supplements may contain fillers
  • Doesn’t work in isolation

4. Garcinia Cambogia

This tropical fruit, that is, its active ingredient known as hydroxycitric acid (HCA), is used in weight loss supplements.

Some of the claimed benefits are preventing the body’s capacity for fat formation and lowering the appetite. It’s believed to be doing the latter by elevating the serotonin levels and reducing our levels of hunger. [8]

  • Extracted from a tropical fruit
  • Available in capsule, pill, and tablet form
  • Known as GCE or HCA

By helping us shed pounds, it also balances our cholesterol and blood sugar. You can find it in tablet, pill or capsule form, as well as in tea. According to a recent study, on average, the participants who took this supplement lost around 4 pounds in one month.

Researchers propose that the HCA from garcinia cambogia can be helpful for fat burning by impeding lipogenesis or the process of fat tissue formation.

However, more research and research with humans is necessary in order to prove this connection.

Pros:

  • May reduce fat tissue formation
  • May help with weight loss
  • It elevates our serotonin levels

If you decide to try out this fat burning supplement, opt for those labelled ‘GCE’ or with at least 50 percent of HCA in them. Consume 500 to 1000 mg prior to meals.

Cons:

  • Not enough research
  • In some studies, it did nothing for weight loss
  • Not FDA-regulated (as no other weight loss supplement)

 5. L-carnitine

L-carnitine is an amino acid which is naturally produced in our bodies for energy. It’s also present in animal protein, including dairy, fish, and meat.

It’s also added to fat burning supplements because of its proposed weight loss benefits. [9]

It’s believed to increase the fuel to the muscles that further boosts our endurance and energy, which is very important during exercise.

  • Type of amino acid
  • Naturally produced in the body
  • Can be acquired from meat, fish, dairy & in supplements

It may be effective in stimulating thermogenesis or the rate of fat burning happening during a physical activity. It can be of particular benefit if our insulin levels are low.

Our insulin levels can drop because of a keto diet, intermittent fasting, intense workout or a calorie deficit.

When the insulin is low, the cells will have no other option than to start burning fat for energy. They dissolve it into fatty acids and send it to the mitochondria where they’re transformed into energy.

But, they can’t enter the mitochondria on their own, they need carnitine. If your levels of it are low, the chances of fat being used for fuel are lower. Carnitine helps boost the metabolism.

Pros:

  • Helps gain muscle mass
  • Elevates muscle power & stamina
  • May speed up the metabolism of fat

According to the available data, 2 grams of L-carnitine per day or less is safe for people who want to shed pounds. However, as always, consult your doctor before introducing supplements.

Cons:

  • Doesn’t work in isolation
  • Overuse may cause nausea, headaches, weakness

6. Green tea extract

Today, supplements are often infused with green tea extract to help dieters reduce their appetites and increase their chances of losing weight. This concentrated form of green tea can be found in pill, liquid, and powder form.

Usually, it’s taken during or after meals to speed up the metabolic rate. According to a study, it was concluded that fat oxidation rates in men who took green tea supplements and worked out for half an hour were 17 percent higher than in those from the placebo group. [10]

  • Popular weight loss supplement
  • Contains antioxidants & caffeine
  • Available in liquid, powder & pill form

Another study from 2016 discovered that overweight women lost around 2.5 pounds and experienced a reduction in their BMI and waist circumference after taking green tea extract for 12 weeks.

The main ‘culprit’ behind green tea extract’s fat burning and weight loss properties is believed to be the antioxidants known as catechins. There’s also the presence of caffeine in it.

Pros:

  • Plenty of research available
  • Lowers the appetite
  • It’s a natural substance

However, it’s vital to set realistic expectations and realize that it works only when it’s a part of an already healthy lifestyle. If you consume it without making other positive changes, the weight loss will be insignificant.

Cons:

  • Needs to be a part of a healthy diet to work
  • Should be avoided by people with GERD
  • High doses may cause liver problems

Final Thoughts

Weight loss can be quite challenging because it requires a lot of discipline and dedication, and of course, implementing the right methods.

Without a doubt, a healthy and balanced diet and regular exercising are the two key factors to reducing surplus body fat and dropping pounds. But, could we do more?

Often times, when you feel you’re not reaching your desired goals in terms of fitness, you may consider supplementation. Fat burning supplements aren’t uncommon today, especially among people trying to get fit.

Supplementing with quality ingredients may be very helpful for dieters and contribute to seeing good results in a shorter amount of time. But, knowing the vast amount of supplements available today, choosing one can be confusing.

This is why we need to learn more about supplements, that is, what are their benefits and disadvantages. Also, we need to be aware that they can be found in distinct forms and that each of these forms has its pros and cons.

If your goal is reducing fat content from critical areas like the belly, arms, hips, etc., you may reap the benefits of fat burners, i.e. supplements that boost the rate at which your body burns fat.

To this extent, we talked about the 6 most popular fat burning supplements and how they can help you reduce waist circumference, balance your BMI, and build muscle. When you have the right ‘crew’ by your side, weight loss becomes inevitable.

Reference sites:

  1. https://nestednaturals.com/blogs/blog/tablets-capsules-powders-and-liquids-8211-what-8217-s-the-deal
  2. https://www.bodybuilding.com/content/5-truths-about-fat-burners.html
  3. https://legwork.guide/what-are-fat-burners/
  4. https://www.nowfoods.com/now/nowledge/tablet-vs-capsule-controversy-which-better
  5. https://www.ionlabs.com/capsule-vs-tablet/
  6. https://shop.drrath.com/pages/tablets-vs-capsules
  7. https://fullscript.com/blog/supplement-forms
  8. https://www.healthline.com/nutrition/coffee-increase-metabolism
  9. https://www.orlandodietitian.com/2017/10/cla-reduce-body-fat/
  10. https://www.bulletproof.com/supplements/aminos-enzymes/conjugated-linoleic-acid-benefits-supplement/
  11. https://www.medicalnewstoday.com/articles/324858.php
  12. https://www.medicalnewstoday.com/articles/263371.php
  13. https://www.trueprotein.com.au/blog/guide-to-using-whey-protein-for-weight-loss
  14. https://www.healthline.com/nutrition/whey-protein-101
  15. https://barbend.com/does-caffeine-burn-fat/
  16. https://www.everydayhealth.com/diet-nutrition/all-about-garcinia-cambogia/
  17. https://www.webmd.com/vitamins-and-supplements/garcinia-cambogia-weight-loss
  18. https://www.stylecraze.com/articles/amazing-benefits-of-l-carnitine-for-weight-loss/
  19. https://www.bulletproof.com/supplements/aminos-enzymes/acetyl-l-carnitine-benefits/
  20. https://www.transparentlabs.com/blogs/all/weight-loss-with-green-tea-extract
  21. https://www.mindbodygreen.com/articles/green-tea-extract-benefits-for-weight-loss-more