Guide: Fat Burner for Weight Loss by Kevin Zahri

Any dietary supplement or items that claim to remove extra fat from your body is referred to as a fat burner.

Some of these fat-burning substances are found in nature. Caffeine and yohimbine are two of them.

Diet and exercise can help your body burn fat naturally. Taking extra vitamins can affect your metabolism and general health. On the other hand, many are ineffectual at best and harmful at worst.

The Kementerian Kesihatan Malaysia (Kementerian Kesihatan Malaysia) has limited involvement in the regulation of dietary supplements. As a result, supplement producers are free to include nearly anything in their goods.

There are so many OEM-manufactured items out there claiming to be KKM-approved and promising you all kinds of fat-loss benefits. Unfortunately, many are nothing more than “sugar pills” that are just interested in selling you the placebo effect of weight loss.

However, some fat burners, particularly those on the market for a long time and have a documented track record, may work for you.

Ultimately, there is no scientific evidence that proves such fat-burning medications or supplements work to lose those fats…

However, they normally contain safe substances in small amounts when taken alone. Some have even been shown to assist in fat burning when ingested organically.

However, it’s impossible to say how much the supplement is used. Even if the bottle shows on its label, the amount could be inaccurate. It isn’t easy to know how the manufacturer calculated the final amount.

On occasion, manufacturers fail to list all of the labels’ ingredients. And regulators aren’t obligated to properly investigate these supplements unless there are complaints or medical risks associated with their use.

If you’re allergic to the supplement’s contents or take too much of a certain nutrient, this can be disastrous.

So let’s have a look on the five of the most popular fat-burning chemicals that are accessible in a variety of natural forms.

Caffeine

Caffeine, at extreme doses, can be harmful. Caffeine in your coffee or tea, on the other hand, is harmless if taken in a moderate amount. When consumed without any additional sugar or additives, coffee has various antioxidants that are beneficial to one’s health.

In several trials, caffeine has been shown to increase metabolism by up to 11 percent.

This means that your body makes better use of fat to produce energy. As a result of exercising consistently and eating a nutritious diet, fat will be burned more easily.

“Caffeine intake might enhance weight, BMI, and body fat reduction,” according to a 2019 assessment of various studies.

Extract of green tea

Green tea has been praised for its supposed health advantages. This includes assisting you in losing weight through fat burning.

Caffeine is present naturally in green tea. However, there is more element called catechin, an antioxidant found in green tea, which is the actual bread-and-butter in losing fats.

According to the journal Physiology and Behavior, in 2010, catechins operated in tandem with caffeine to boost metabolism and thermogenesis. This is a method by which your body burns fat to generate energy.

Powdered protein

Protein is an important component in the fat-burning process. It improves your metabolism while suppressing your appetite by lowering ghrelin, a hunger-stimulating hormone.

Participants who ate a high-protein diet regularly lost much more weight than those who did not, according to a 2017 study. Even those who did not eat a high-protein diet regularly but increased their protein intake lost weight.

There are many sugar-free and additive-free choices available.

To ensure you have enough protein, try adding protein powder to your diet as a supplement. Each day, consume roughly 25 to 50 grammes of protein powder.

Soluble fibre

One of two types of fibre is soluble fibre. While the other is insoluble fibre.

By absorbing water, soluble fibre forms a gel in your stomach. GLP-1, a hormone that makes you feel full, is increased while ghrelin, an appetite hormone, is suppressed.

According to a 2010 study, adding more natural soluble fibre to your diet may help your body absorb less fat and calories, allowing you to burn more fat.

Yohimbine

Yohimbine is derived from the bark of the Pausinystalia Yohimbe tree. It’s a well-known aphrodisiac. It does, however, appear to have some fat-burning ability.

Yohimbine inhibits the binding of adrenaline to alpha-2 adrenergic receptors. This allows adrenaline to stay in your bloodstream for longer, allowing you to burn fat for energy.

Yohimbine was reported to lower body fat composition by 2.2 percent in a small 2006 study of 20 professional football players. This doesn’t appear to be much. However, when you’re already a fit athlete with low body fat, 2.2 percent is a significant amount.

Precautions and possible adverse effects

These are some of the potential adverse effects of these fat-burning substances, as well as some steps you can take to avoid them:

• Caffeine becomes less effective with time if consumed regularly.
• When you consume too much coffee in a short period, you may experience anxiety, jitteriness, or exhaustion.
• Overuse of protein powder, especially if added sugar or chemicals, can lead to weight gain.
• Excessive use of natural “fat burners,” particularly supplements, might result in severe liver failure.
• Yohimbine has been associated with nausea, anxiety, panic attacks, and elevated blood pressure in people who have taken it.

What is the best way to reduce weight healthily?

Diet and exercise are the most effective ways to lose weight.

Creating a caloric deficit or eating fewer calories than you burn via activity, is the most efficient way to do this.

Learn more about what a caloric deficit is and how it works.

Takeaway

Supplements and lotions that claim to burn fat aren’t nearly as effective as they claim. They may, in some situations, make fat-burning efforts more difficult.

Instead, go the natural route: To achieve an optimal caloric deficit, consume fat-burning nutrients in their natural forms, such as coffee or tea, and attempt to consume fewer calories than you burn off.

Healthline published the original article.