Fitness, Health

Fat burner: worth buying?

If you type in “fat burner” on Google, you’ll see so many different types of pills and powders that you’ll quickly feel lost.

Are they safe? Do they work?

Let’s take a look.

Fat burners are made to increase metabolism, decrease appetite, and help to burn more calories. How much fat they’ll burn will depend on each person. Some research shows  that the most fat burners will “burn” is only around 100 calories a day.

Fat burners aren’t always safe, because they’re not regulated by regulatory food authorities. Unfortunately,  not everything that’s sold at health stores is safe to consume.

For those who count every calorie in and out, for example, bodybuilders during their “cutting” phase or “peak” week, even extra 100 calories burned might be helpful. But most people will do better by cutting out unhealthy food and foods that are high in calories. Just imagine that a slice of pizza has around 300 calories,  and if you eat a few of them plus have a sugary drink, you’ll eat up to 2000 calories (or even more!) in just one meal. Changing eating habits and working out will do better job burning fat.

But if on the top of your healthy eating routine and workout routine you’d still want to give your metabolism a little boost, you may want to take fat burner. Let’s take a look at those that actually have been researched and proved to work.

  1. Caffeine

Caffeine has been shown to temporarily boost metabolism and help your body burn more fat. But after some time, your body adjusts to caffeine snd so it won’t give such effect unless you take a break. Also, as I explained in another article about supplements, too much caffeine may mess up women’s hormones.

Side effects: too much caffeine can make you jittery and interrupt your sleep cycle.

2. Green tea extract

EGCG in green tea plus caffeine in it can also help to burn more calories, especially if it’s taken before workout.

Side effects: may cause upset stomach or worsen some health conditions such as anxiety disorders.

3. Soluble fiber 

Soluble fiber supplements can curb appetite and increase sense of fullness, making you eat less.

Side effects: bloating, gas, constipation or diarrhea.

4. CLA

Some studies show that group of omega-6 fatty acids may help to decrease appetite and burn fat.

Side effects: it may worsen the way your body absorbs sugar, cause nausea, upset stomach, and fatigue.


assorted sliced fruits in white ceramic bowl
Photo by Trang Doan on

You may or may not have see effects, but it’s always a good idea to talk to a doctor and monitor your symptoms.

If you choose to take fat burners, make sure to read ingredients and buy “clean” fat burners that only have researched ingredients. Creating small habits like taking a daily afternoon walk, replacing unhealthy food with healthier may work as a great fat burner too.

Happy training and fat burning,


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