Losing weight can feel like a daunting task. Following strict diet plans, undergoing rigorous workout regimes, and adopting healthy lifestyle changes, weighing less on the scale calls for a complete overhaul. Fat burner supplements are believed to be less nerve wracking, making the weight loss journey smoother. But are fat burners magic potions for weight loss? Read through to know the science behind the best fat burner for belly fat and how they work.
What are Fat Burners?
Fat burners are foods, pills, or supplements that aid in weight loss. They claim to increase metabolism, which leads to increased fat burning and resultant weight loss. While some foods are natural fat burners, there exists a series of supplements and pills that are processed to help increase fat metabolism in the body. These are called weight loss supplements.
How Do Fat Burners Work?
As the name suggests, fat burners melt away the accumulated fat in the body. Depending upon how they intend to burn fat in the body, they are classified as follows:
1. Thermogenic Supplements
Thermogenic means ‘heat-producing’. Food items that dissipate energy through heat production are thus considered thermogenic. When we consume thermogenic foods, the body burns more calories and produces more heat. This leads to fat burning and weight loss.
2. Lipolytic Supplements
Lipolysis helps in breaking down lipids, also known as fats. The calories consumed but not burnt are stored in the form of fats. The accumulation of fats leads to weight gain. But lipolytic supplements help break down the fats stored in the adipose tissue, which are then burnt to generate energy.
3. Appetite Suppressants
Being caloric surplus or eating more than what you burn is the main reason for weight gain. Hunger and cravings (eating stimulated without hunger) thus form our appetite. Appetite suppressants, as the name suggests, work by curbing appetite or desire to eat. This leads to reduced calorie intake and subsequent weight loss.
Naturally Occurring Best Fat Burner for Belly Fat
Certain foods are natural fat burners. They work either through thermogenesis, lipolysis, or are appetite suppressants. Such foods form an active part of weight loss diet plans and over-the-counter weight loss supplements. The list below enlists the science-backed best fat burner for belly fat:
Caffeine works through its thermogenic properties and perks up metabolism rate by up to 11%. Furthermore, caffeine is a natural stimulant that activates the body to exercise and follow an active lifestyle. Several antioxidants present in caffeine confer numerous other health benefits.
2. Green Tea Extract
Green tea is revered for its plant-based antioxidant called catechin. Natural green tea also contains small amounts of caffeine. Catechin and caffeine work in tandem to enhance metabolism and support thermogenesis. In the process, the body burns fats to produce energy.
Protein is a macronutrient present in our daily diet. It is revered as the building block of the body. They are vital for bone health and help carry out vital body functions. A high protein diet also features in the list of natural fat burners as they work as appetite suppressants. It enhances metabolism and reduces the levels of ghrelin, the hunger-stimulating hormone. Once the body goes caloric deficit, it starts burning stored fat to produce energy.
4. Soluble Fibre
Soluble and insoluble fibres are the two types of fibre that we consume in our diets. While insoluble fibre promotes the movement of food through the digestive tract and adds bulk to the stool, the soluble fibre absorbs water and creates a gel-like substance in the gut. It increases the feeling of fullness and acts as an appetite suppressant. Adding more soluble fibre to the daily diet restricts the consumption of fats and calories, leading to weight loss.
Popular Fat Burner Supplements
In addition to the natural fat burners listed above, a few more fat burners form active ingredients in fat-burning pills and supplements. Though these are derived from natural substances, they are processed with added ingredients to deliver desired results. These are:
Yohimbine, obtained from the bark of the tree called Pausinystalia yohimbe, is a natural aphrodisiac. The compound is also known to possess fat-burning properties. Yohimbine blocks alpha-2 adrenergic receptors. As a result, adrenaline stays longer in the body, which burns fats to produce energy.
L-carnitine is a conditionally essential amino acid. Amino acids lysine and methionine in the presence of Vitamin C release L-carnitine in the human brain, kidney, and liver. The chemical can also be sourced through animal-based foods. L-carnitine plays a critical role in energy production, as it converts fat into energy by mobilising fatty acids in the cells. This can be counted as the best fat burner for belly fat.
3. Garcinia Cambogia
Garcinia cambogia is derived from the rind of tropical fruit. It is known to contain hydroxycitric acid (HCA). The primary role of HCA is to block the production of the enzyme the body uses to make fat. This leads to lesser fat production and decreased appetite.
4. Medium-Chain Triglycerides
Medium-chain triglycerides (MCTs) are naturally occurring oils that contain medium-length fat chains. The shorter length of fat chains makes them easier and faster to digest. MCTs are, therefore, a direct fuel source. MCTs are an integral part of low-carb diet plans. They help the body stay in a ketogenic state for longer. When the body doesn’t have enough carbohydrates to burn for energy, it starts burning fat instead, leading to weight loss.
5. Conjugated Linoleic Acid
Conjugated linoleic acid (CLA) is a fatty acid naturally found in animal-based foods. Primarily manufactured as a supplement, it reduces body fat while increasing muscle and energy production.
Orlistat is a prescription drug. When used along with a reduced-calorie and low-fat diet, it acts as a lipase inhibitor. It thus prevents the absorption of fats in the intestines. The unused fats are excreted in the stools. This makes it an effective weight-loss tool.
Other Popular Fat Burner Ingredients
- Raspberry ketones
Are Fat Burners Safe?
Fat burners are believed to speed up metabolism, break down body fat, and reduce hunger cravings. While there are some potent natural fat burners, many more are manufactured using natural ingredients. To be candid, the ingredients added to make the final concoction can sometimes prove harmful to human health.
Also, the ingredients of fat burner supplements can interact with ongoing medications and cause serious health concerns. Therefore, fat burner supplements must not be used without a medical prescription.
Do Fat Burners Really Work?
Fat burners keep up to their claims and help melt stubborn fat away. But their use must not be seen as magic potions – as per the experts. In fact, the fat-burning pills that actually work are supported by a healthy diet and regular exercise.
To burn fat the healthy way, remain caloric deficit and burn off calories through regular exercise. And to make your fat burners ‘work’ best for you, follow the rules listed below:
- Set reasonable expectations – Dropping weight too quickly with fat burners is not recommended. So, set reasonable targets and use fat burner supplements cautiously.
- Switch fat burner periodically– One fat burner won’t keep giving results forever. Over a period of time, the body will develop tolerance and the results will cease. So, keep switching your natural fat burners for long-term results.
- Start slow – When starting on fat burner supplements, always start with the lowest dose. The processed fat burners can have a series of side effects.
- Concentrate on lean muscle mass – While weight loss is important, make muscle building a priority. Cutting weight without muscle building will lead to muscle loss and health implications. On the other hand, weight loss supported by muscle building gives the body the perfect shape. It also confers the stamina to follow an active lifestyle.
Fat burners aid weight loss. They boost metabolism and enhance the breakdown of body fat to produce energy. Depending upon how they burn fat in the body, they are categorised as thermogenic, lipolytic, and appetite suppressants.
The best fat burner for belly fat occurring naturally can be caffeine, proteins, soluble fibre, and green tea. In addition, several naturally occurring compounds with fat-burning properties are used as active ingredients in weight loss supplements. However, the best way for healthy weight loss is to depend more upon natural fat burners supported by a caloric deficit diet and regular exercise.
Excessive consumption of fat burner supplements, including natural fat burners, may have harmful side effects. So, limit the use of fat burners to the recommended daily dose.