If you've ever wanted to lose weight, then surely you've heard of fat burners , those pills that can melt fat from your body, right?
In truth, even if they are very effective, fat burners are not magic.
They are dietary supplements. This means that even though they are designed with ingredients that give you a real boost in burning fat effectively , they cannot replace a good diet.
We are not talking about diets or restrictions, but simply about eating healthy.
But as part of a complete and healthy plan to lose weight , fat burners play a fundamental role.
How do fat burners work ?
So what is a fat burner ?
As explained in the journal Obesity Reviews, the term " fat burner " is used to describe "nutritional supplements that are believed to acutely increase fat metabolism or energy expenditure, impair fat absorption , increase fat loss, weight , increase fat oxidation during exercise, or otherwise cause long-term adaptations that promote fat metabolism .
Some of the key ingredients used in fat burners are designed to stimulate hormonal responses in the body and start breaking down fat and using it as a fuel source.
Are fat burners effective?
Yes, fat burners are effective .
Some people believe that if they use a fat burner , they should be able to melt huge amounts of fat every week regardless of their diet. It will not arrive ! A varied and balanced diet is essential for losing fat.
Here are a few ways a fat burner will prove effective.
They can be classified according to their intended " fat burning " action in the human body.
Science Direct defines thermogenesis as the dissipation of energy through the production of heat. It is literally defined as the production of heat in our body.
Thermogenesis is part of the normal metabolic process. When supplements are said to increase thermogenesis , it means that they are designed with the intention of boosting metabolism and therefore increasing fat utilization and fat burning .
Lipolysis is defined as the breakdown of lipids, also called fat. It is a process that occurs in our body through enzymes and water.
According to the Biology Dictionary , lipolysis occurs in our fatty tissue. It is the fat that lines and protects our body and our organs.
Our body naturally stores the excess energy we eat as fat. This stored energy source is ready and available when glucose stores are low.
Glucose is the preferred fuel source for the body and brain, but when we burn it through lack of nutrition or intense exercise , our body facilitates the movement of these stored fats to be used as energy.
Appetite is one of the main reasons we eat. It's the signal our body sends to our brain when it's time to eat. It can be due to hunger but can also be stimulated without hunger, such as with cravings or when we see something that makes us want to eat.
Appetite suppressant supplements decrease our appetite, thereby decreasing the urge to eat. They work in different ways, including blocking the absorption of macronutrients that contain calories. They also work by making our stomach feel full, similar to fiber (more on that to come).
Appetite suppressants can also impact hunger hormones such as ghrelin. Ghrelin is known as the "hunger hormone" because it increases our desire to eat. Leptin is another hunger hormone that helps us feel satisfied.
What are the ingredients in the best fat burners?
There are two main types of burners fat: those that contain stimulants, and those who are without stimulants .
Most (but not all) thermogenic fat burners contain stimulants, including caffeine. Caffeinated fat burners are good for people who find it hard to muster the energy needed for a vigorous workout or long cardio session.
As effective as caffeine is, it's far from the only ingredient in popular fat burners . And it becomes even more effective when combined with some of the others below:
The best fat burner ingredients:
Green tea extracts have been shown to activate the thermogenic fat burning activity of the body. A study published in the American Journal of Clinical Nutrition found that men who ingested the active ingredient in green tea (catechins) significantly reduced their total fat area, waist circumference, skinfold thickness, and fat area under -cutaneous.
As exercise physiologist Nick Coker explains in the article “ Your Expert Guide to Green Tea ,” taking this ingredient with caffeine has been shown to make it even more effective.
Guarana, an essential fat-burning dietary supplement .
Guarana is classified as a metabolic stimulant, which means it can help burn more calories throughout the day due to its high caffeine content.
Overall, it can increase fat metabolism, improve weight loss, and increase the amount of energy used for basic metabolic functions, such as breathing and digestion.
In addition to burning fat , guarana can completely prevent fat production by decreasing the production of proteins that contribute to fat production and increasing the production of those that prevent it, as shown in a cellular study.
This stimulant-free amino acid has been the secret weapon of physical athletes for decades. Taken once or twice a day with food, it can also help your body convert stored body fat into energy , leaving you leaner and more defined. It does this by breaking down fatty acids so the body can use them as fuel.
As Jim Stoppani, Ph.D., explains in " Your Expert Guide to L-Carnitine ," it's also been shown in studies to aid post-workout recovery, reduce muscle damage, and even reduce exercise-induced muscle soreness.
The kola nut
Kola nut extract has also been linked to increased fat burning in the body , likely due to the positive impact on metabolism that these nuts can have. It can be an ideal option for people who are trying to lose weight or improve the quality of their diet.
Chromium is a mineral that improves insulin, an important hormone for turning food into energy. Your body also needs it to store carbohydrates, fats and proteins.
It is therefore claimed that chromium supplements can reduce your appetite, help you burn more calories , reduce body fat and increase muscle mass .
Do fat burners work?
Now that you know a little more about fat burners , you probably have a question in mind: do fat burners really work?
Yes ! Fat burners work as long as you eat healthy.