Shedding excess fat is everybody’s ultimate goal. To lose weight, one has to burn more calories than the amount they take. Fat burners, mostly referred to as dietary supplements, increase metabolism, making it easy for the body to burn fat more sufficiently. They also reduce your appetite, thus making you consume less food, all to make you lose fat. Being on a healthy diet and also decreasing your caloric intake are also essential measures in weight loss as you cannot rely on fat burners alone to lose weight. Some fat burners also have side effects in the long-term. Thus it would be best if you took them with caution.
What are some of the natural fat burners for weight loss?
Coffee is a central nervous system stimulant is very common in beverages such as tea and coffee. Several studies have found caffeine to have some weight-loss benefits, though in the short term, because your body becomes tolerant of it if you are consuming too much caffeine, for example, in coffee. Caffeine stimulates lipolysis – a process in which fats are broken down to release fatty acids, which are then used as energy. The breakdown of fats makes you lose fat and make you shed off some extra weight. Caffeine also stimulates thermogenesis – a process where your body generates more heat to burn calories. A study done on caffeine’s thermic effect found that it can increase the energy expenditure of the body by about 16% throughout one to two hours. This is helpful if you want to lose weight and make you healthy in the long run. This stimulant can also reduce your appetite for food, thus, making you eat less, leading to less calorie intake and promoting weight loss. Caffeine has been shown to burn less fat in obese people than lean people. You don’t need supplements to enjoy the benefits of caffeine as you can enjoy your favorite cup of coffee or tea and still get the same result. Try to avoid adding milk or sugar to your beverages as they add unnecessary calories that may have a set back on your weight loss journey. Heavy caffeine (above 500mg/day) can have side effects such as diarrhea, restlessness, nausea, and insomnia.
- Green tea extract
Green tea extract is a supplement made from green tea leaves – one of the healthiest beverages in the world. This extract is in concentrated form, and just one capsule contains active ingredients as an average cup of green tea. Green tea has catechins called epigallocatechin gallate (EGCG), which boost metabolism in the body. EGCG can inhibit the production of hormones that tell the body to break down fat, thus losing weight. Several researchers have also pointed out that the catechins in green tea can increase fat burning, both when the body is at rest or when doing some exercise. This helps you burn more calories, even if the body is at rest. In the long run, you’ll lose some fat. Green tea also reduces your appetite for food, thus reducing your calorie intake. The fewer calories you take, the more your chances of getting leaner and lose fat. Some double-blind, placebo-controlled, randomized trials found a significant reduction in visceral fat when the subjects ate a diet enriched with green tea extract. It’s advisable to take about 250-500 mg of this extract, which is equivalent to about 3-5 cups of green tea per day. Apart from weight loss, green tea is also rich in antioxidants that promote heart, liver health. It’s been reported that it reduces some types of cancer as well.
Protein is essential for weight loss because it helps increase the metabolic rate making you burn more calories. It also reduces your appetite for food by increasing hormones that bring satiety and also reduce hormones such as ghrelin that causes hunger. Protein supplements are many, but it’s better to look for low-in sugar and additives. They come in different forms, such as protein hydrolysates, protein concentrates, and protein isolates. Here are some protein options that you can consider using:
This protein comes from milk, and it’s digested faster. Research suggests that Whey protein decreases fat mass and also reduces appetite. All these help you lose fat and which eventually leads to weight loss.
- Casein protein
This protein also comes from milk, but it’s digested slowly. It promotes weight loss during calorie restriction.
- Egg protein
Eggs provide good quality protein, and they are essential in your diet. Egg protein supplements are made mainly from egg whites, and they decrease your appetite, making you take in fewer calories, therefore helping you to lose weight. Their appetite reduction capability is not as strong as other protein supplements because they’re made mainly from egg whites.
Vegan alternatives that also help in weight loss include pea based protein, hemp protein, and brown rice protein.
- Soluble fiber
Soluble fiber is a natural appetite suppressant making you likely to reduce your calorie intake and help you lose weight. This type of fiber forms a gel-like substance after absorbing water from your digestive tract can inhibit the production of PYY and GLP-1. These are the fullness hormones that help you curb hunger. Soluble fiber supplements are psyllium husk and glucomannan.
- MCT Oil
Medium-chain triglycerides are extracted from palm oil and coconut oil. MCTs are absorbed rapidly by the body and are also converted by the liver in a process called ketosis to provide fuel or an alternative fuel source. When your body is in ketosis – a state in which the body uses fat as fuel, your excess fat, and lose weight. MCTs also increases the metabolic rate, making you burn calories faster.
- Fatty fish
Rich in omega 3, fatty fish can be a great addition to your diet if you want to lose weight. It’s an excellent source of high-quality protein, which make you have a feeling of fullness. Curbing cravings and hunger is effective in weight loss.
The bark of Pausinystalia Yohimbe, a tree found mainly in Central and Western Africa, produce this supplement. It is a naturally occurring ingredient found in pre-workout supplements, and it can help you lose fat. A study done on soccer players found yohimbine supplementation made them reduce body fat.
Some other supplements can help you lose fat, but their effectiveness is not that strong. Some scientists have also reported some side effects with them. They include:
5-Hydroxytryptophan can help you lose weight because it’s a naturally occurring amino acid. It curbs cravings, thus reducing your appetite for food. This can be effective against weight loss.
- Green coffee bean extract
This supplement can also help in burning fat, which is effective against weight loss.
This compound is primarily found in the bitter oranges. It’s been shown that it can help in burning fats, though it has some side effects as well.
L-carnitine is also a naturally occurring amino acid. Some studies have shown that it can burn fat.
Do fat burning Supplements have any side effects?
Although fat burning supplements do show some positive results on weight loss, it is essential to note that they have side effects as well; thus, they should be taken with caution. Some of the side effects of fat burning supplements include kidney problems, high blood pressure, diarrhea, restlessness, sleeplessness, liver damage, and increased heart rate.
It is important to incorporate a healthy diet into your weight loss diet instead of relying on fat burners alone.
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