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Do Fat Burners Work And Are They Safe?

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All weight loss supplements claim to be natural, but does it mean they are safe? Fat-burning supplements are their last resort for many people struggling to lose weight. These dietary supplements’ marketing strategy uses extravagant promises stating that they can burn fat cells, thus lowering the body weight.

However, most of these claims are not backed by scientific studies to prove their safety and efficacy. These dietary supplements may pose health risks not disclosed by supplement manufacturers. Despite this threat, the use of fat burner supplements is still rampant worldwide.

Why is that so? Hence, let’s get to know what these dietary supplements are.


What Are Fat Burners?

fat burners

A fat-burning pill is any dietary supplement or related substance that claims to burn body fat and promote weight loss. It works by speeding up the metabolism, burning fat, and decreasing appetite. These products may contain natural or artificial compounds that are not well-researched.

To aid in its weight loss benefits, you should combine it with diet and exercise. Then, consider adding natural fat burners to your weight loss journey. Before you get into the hype, we recommend always reading the instructions and ingredients on the product.

Here are the typical ingredients in weight loss supplements:

  • Caffeine
  • Green tea extracts
  • L-Carnitine
  • Yohimbe
  • Soluble fiber


Do Fat Burners Work For Everyone?

Before taking fat burners, make sure you have health problems about body fat reduction or obesity. Healthcare professionals use BMI as an indicator to help you decide whether you need fat-burning supplements for fat burn or weight maintenance.

Fat burners may be recommended if you are an adult with a BMI of 30 or greater or a BMI of 27 or greater and weight-related issues, such as high blood pressure or diabetes.

On the other hand, fat burners aren’t for everyone with a high BMI. You can also resort to the natural way, like lifestyle changes, incorporating a healthy diet, and exercise to burn fat.


Are Fat Burners Safe?

Many fat burner supplements contain different ingredients that can be natural or artificial, so it’s hard to say how they could affect your health. Moreover, the dosage isn’t always indicated, and they are not regulated.

So, if you’re wondering if fat burners are safe? The answer is maybe, but don’t expect way too much. Despite their catchy name, “fat burners,” they don’t burn fat instantly; instead, they work differently to lose fat and lessen excess weight through the following ways:

  • Speed up the metabolism for effective calorie burn
  • Lessen the amount of fatty acid your gut
  • Suppress the appetite to achieve a low-calorie diet

In general, that’s how fat burners work. Also, they are not regulated by the U.S Food and Drug Administration. Therefore, manufacturers can make claims about these products, even though there’s no sufficient research study to back them.

If you’re considering using fat burners, you may seek professional advice from your doctor or a pharmacist to give you the best advice. Once they give you the signal, here are some reminders you should take note of:

  1. The best time to take fat burners is in the morning, 30 minutes before breakfast or doing your morning exercise. Your metabolism is slow when you’re asleep, so taking a fat burner first thing in the morning adds an energy boost to complete a more intense exercise.
  2. If you are sensitive to stimulants, it’s advisable to take fat burner powder before midday. It gives time for your body to mellow down before going to sleep.
  3. In the article written by Bianca Garcia, RDN, it takes a combination of exercise and a healthy diet to achieve effective weight management with fat burners.


Alternatives To Fat Burning Pills

Meanwhile, you can also rely on natural methods to manage weight gain instead of indulging in fat burner products.

Below are natural alternatives you can try:

Coffee And Green Tea

Since some supplements contain artificial ingredients that can cause possible side effects, we advise relying on natural ingredients. Enjoying a cup of brewed coffee or green tea extract can give you the best possible benefits.

Green tea is rich in catechins, while coffee contains caffeine, and these combinations of compounds are responsible for losing weight. They work by regulating the hormones that promote thermogenesis, where your body burn calories to digest food and produce heat.

Protein Powder

The human body has to work harder to break down protein than fatty acids and carbohydrates; therefore, increasing protein in your diet can enhance metabolism.

However, too much protein in the diet tends to eat more calories than you need, increasing weight than weight loss. To avoid taking too much protein, you may get a minimal amount from supplements or protein powder.

Soluble Fiber

One great way for fat loss is taking soluble fiber. Though they can be found in supplements, you can get it best from food rich in fibers. When it mixes with water, it creates a thick gel-like substance, which is very effective for weight loss.

When you take fiber, the accumulation of visceral fat can be lowered. Visceral fat is stored within the abdominal cavity and is located in several major organs, and high levels of it have been linked to diseases.

Conjugated Linoleic Acid

It’s naturally found in food, such as dairy products, where they promote fat burn while increasing muscle mass.

Meanwhile, there are vitamins to help lose weight, such as the B vitamins, Vitamin D, and other minerals. A well-balanced diet can fill most of the vitamins and minerals you need, but if you’re on a limited diet, it’s better to get vitamin supplements to add an extra boost and stay on track with your weight loss journey.



Fat burners are supplements claimed to improve metabolism, suppress appetite, and increase fat oxidation. However, many manufacturers of fat burners contain ingredients that could be harmful and are not well-studied. They are also not regulated, so it isn’t easy to believe such claims.

If you’re worried about possible side effects, you may consult your health care provider for some recommendations or create a lifestyle change plan that focuses on weight loss.

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Anushka Jain
the authorAnushka Jain
'Either write something worth reading or do something worth writing.'