Losing weight seems like a mammoth task for most. Not only because it’s difficult but also because you need to figure out where to begin. Moreover, the fitness industry is filled with products that claim to help you lose weight, fat-burning supplements being one of them. But as a consumer, you must know what works and doesn’t. So, if you’re on a mission to lose some kilos and wondering which fat burners are reliable, this guide will help you.
What are Fat Burning Supplements?
Simply put, these are dietary supplements that burn excess fat in the body. They enhance your metabolism and reduce your body’s ability to absorb excess fat. Some of the supplements even help in fat oxidation during workouts.
If you’re buying one, then these are the ingredients you must look out for. They will show effective results without causing harm to your body.
1. Caffeine
Caffeine is one of the most common ingredients used in fat-burning supplements. It stimulates the nervous system, releases fatty acids, and helps increase adrenaline, ultimately enhancing fat oxidation. Since consuming high amounts of regular coffee can be harmful, many of these supplements now use green coffee, which is a much better alternative.
2. L-Carnitine
This is another popular component in fat burners. It transports fatty acids into the mitochondria and later breaks them down and turns them into usable energy. This essentially means it boosts the body’s ability to produce more energy. However, it is best to consult a dietician before consuming carnitine. 2 g per day is a safe dosage; anything more than that may cause nausea or diarrhoea.
3. Garcinia Cambogia
If you have diabetes, then find a supplement that contains Garcinia Cambogia. It comes from a fruit that contains hydroxycitric acid (HCA), which affects a person’s appetite. If you want to feel less hungry, then consuming this daily will be beneficial.
4. Raspberry Ketone
Here’s another star ingredient. Raspberry ketone is said to increase fat breakdown in cells, enhancing the fat-burning process. It also boosts adiponectin, a hormone that facilitates metabolism and helps in balancing our blood sugar levels. It also reduces the appetite.
5. Conjugated Linoleic Acid (CLA)
CLA is another primary ingredient in most fat burners. Conjugated linoleic acid helps in reducing body fat. It has specific enzymes that help reduce your appetite so you don’t overeat. It aids in fat oxidation.
Things to Keep in Mind
Dieting is a tricky concept. It involves trial and error when it comes to trying to find foods and supplements that would help you achieve your fitness goals. However, taking fat-burning supplements on their own is not going to be enough. Here are some things to keep in mind.
- One must eat a very healthy diet which should consist of loads of fibrous vegetables, fruits, protein, healthy fats, and good carbohydrates.
- Drink a minimum of 2 L of water every day or depending on your body weight.
- Exercise regularly, and don’t forget to include rest days in your fitness routine.
- Sleep a minimum of 8 hours. Give your body time to recover.
- Don’t be too hard on yourself. Transforming your body takes time, so be patient.
Final Thoughts
Fat-burning supplements can be a helpful addition to your diet. You can always research the pros and cons of this type of dietary supplement. Consume in regulated quantities, and start your weight loss journey.
