What is a fat burner?
Fat burners are dietary supplements that promote weight loss. How it works? They contain components that stimulate fat burning and metabolism, can reduce appetite and provide a thermogenic effect. Fat burners also inhibit fat absorption and thus increase weight loss and fat oxidation during exercise.
The composition of fat burners should stimulate a reaction in the body that will begin to break down fats and use them as a source of fuel. Therefore, the main component of most fat burners is caffeine , which helps speed up metabolism in order to lose weight, and therefore the body begins to use fat as fuel. Caffeine also gives the body energy for exercise and helps break down fatty acids, which then enter the bloodstream and are used by the body for energy. [1]
However, there are four main types of fat burners , namely fat burners without added stimulants , such as L-carnitine, CLA, chitosan, which are suitable for people sensitive to ingredients with a stimulating effect. Stimulant-based fat burners , such as synephrine, caffeine, tyramine, green tea, and yohimbine, contain stimulants that support the weight loss process and provide energy to the body. The third type is complex fat burners, a combination of two types of fat burners in one product, including other supplements such as vitamins, minerals and enzymes. Thermal burners stimulate thermogenesis and therefore heat production in the body, thereby increasing energy expenditure even without physical activity.
Although a fat burner is a good weight loss aid , you shouldn't expect it to do everything for you. If you don't eat a healthy balanced diet, your calorie intake is more than you burn, and you don't want to exercise, then no miracle will happen . On the other hand, if you eat right and exercise regularly, you can further enhance the effect of the fat burner.
In the following lines we will tell you some tips on how to improve the effect of the fat burner.
Security and Compatibility
Most modern thermogenics combine the functions of several drugs at once. This is a good option, since the compatibility of all ingredients has been studied and tested.
Thus, during one of the studies it was found that the combination of L-carnitine and thermogenics makes the intake more effective and safe. This is because L-carnitine protects the heart and helps control hormone levels.
Omega-3 fatty acids are also a popular addition to powerful fat-burning complexes. This is explained by their natural ability to protect the cardiovascular system.
An independent combination of several types of fat burners is recommended only for professional athletes who are well versed in the features of these drugs. The right combination will help enhance the performance of your workout, reduce the likelihood of side effects, and also prevent muscle breakdown.
Combining fat burners belonging to the same category is strictly prohibited. This will be very harmful to the body and will not sufficiently enhance the properties of the individual drug.
Increase the amount of protein in your diet
Proteins are a natural thermogenic macronutrient. This means that the body uses more energy than to process fats or carbohydrates. Thus, proteins act as natural fat burners in the body.
One study has confirmed that if your diet contains mostly high-protein foods , your body will burn more fat. [2] In practice, this means that if you replace steak and potatoes with chicken breast and pea puree, you will one step closer to the desired figure. Find out more about how much protein you need to take to get maximum results in our article.
Protein supplements such as whey protein, casein, or protein bars can provide adequate protein throughout the day. At the same time, they will fill you up for a long time, reduce your appetite and reduce the number of calories you receive, which will lead to even greater weight loss. [5] [6]
At the same time, proteins help the body maintain muscle mass while dieting. Which is very useful because increasing muscle mass supports fat burning . The more muscle development you have, the more calories your body uses. Thus, muscle mass naturally helps improve your metabolic rate . [4] This is why you should add strength training to your fitness plan.
Start doing strength training
Strength training involves physical exercises performed with additional weights and aimed primarily at developing muscles. According to research, strength training has many health benefits , especially when it comes to burning fat. [3]
In one study, strength training helped reduce subcutaneous fat in 78 subjects with metabolic syndrome. Another study found that 12 weeks of strength training combined with aerobic activity had a greater impact on fat loss than cardio alone. [7]
An analysis of the study found that 10 weeks of weight training could increase calorie burning by 7% , as well as reduce fat levels by 1.8 kg. [8] Strength training can speed up fat burning and enhance the fat burner effect. As a bonus, you will have a beautiful figure and a strong body.
So train hard and always try to do one more repetition. Increase the weight and don't give up . Many people make the mistake of doing high reps with light weights when they want to burn fat. However, if you train with light weights, you are signaling to your body that you don't need even more muscle mass, and therefore the body can use it as an energy source. Supplements such as BCAA, creatine or glutamine can help you increase your fat burning strength. [2]
Admission rules
Before the course, you need to determine how much fat needs to be eliminated, as well as for how long. You also need to choose an effective diet and exercise, since fat burners without this will not have an effect. You need to take medications depending on their type. But there are general tips that apply to all supplements of this type:
- There are 3 dosage regimens: after 1 day, after 2, and also 2 after 2.
- It is not advisable to take medications at night. It is best to do this 5-6 hours before bedtime.
- With supplements, you drink a complex of vitamins and minerals that are needed to protect against high sweating.
- To prevent addiction, a week of rest is required every 2 weeks.
- You cannot take the product for more than 12 weeks.
Increase the amount of healthy fats in your diet
It may seem strange , but healthy fats can help fight body fat. They promote muscle growth and also lead to a feeling of fullness. The breakdown of fat takes some time, which is why the feeling of fullness lasts longer, which simultaneously satisfies appetite and hunger. [10]
One study found that a diet rich in healthy fats, including olive oil, nuts or fish, was less likely to gain weight than a diet that did not contain these fats. [11] But be careful! Unhealthy sources of fat, which are high in saturated trans fat , promote fat storage in the body, mainly on the sides and belly. [12]
Olive oil, fish, fish oil, avocado, nuts and seeds are sources of omega-3 fatty acids, which have many benefits, including a fat-burning effect. Find out all the benefits of omega-3 fatty acids in our article. However, keep in mind that healthy fats are rich in calories and you need to watch your intake. Therefore, it is imperative to eliminate unhealthy fats and replace them with healthy ones. [3]
Compound
What is present in the drug depends on its type. It may contain hormones, plant extracts, synthetic components. Do not believe that the composition of the product is completely natural. Even branded drugs contain synthetic additives.
There are only safe components that, in moderate doses, have a beneficial effect on the body, metabolism, and digestion. A fat burner may consist of:
- L-carnitine.
- P.E.A.
- Dopamine.
- Green tea.
- Caffeine.
- Methylhexanamine.
- Naringina.
- Omega-3.
- Chromium picolinate.
- Synephrine.
- Tyrosine.
- Chitosan.
There may be other components that are controversial among scientists. There are substances that are prohibited in a certain country.
Eliminate refined carbohydrates from your diet
Eating less refined carbohydrates can make your fat burner more effective and help you lose body fat. Refined carbohydrates are grains that have been so processed by the food industry that there is no bran or germ in the grains. This results in the final product containing virtually no fiber or nutrients.
They have a higher glycemic index, which can cause fluctuations in blood sugar and increase hunger. Research has confirmed that a diet high in refined carbohydrates may cause belly fat [13] [14]
In contrast, a diet high in whole grains helps lower your body mass index and trim your waistline. [15] One study of 2,834 people confirmed that those who ate more refined carbohydrates in their diets tended to accumulate abdominal fat. In contrast, those who consumed more whole grain cereals experienced weight loss . [16]
Therefore, to get maximum results, you need to exclude refined carbohydrates from your diet from pasta, processed foods, white bread and dry cereals. Instead, add whole grain bread, quinoa, buckwheat, barley or oats to your diet.
Ensure your body's iron supply.
Iron is a mineral that affects several body functions. Iron deficiency, as well as iodine deficiency, can affect the health of the thyroid gland and therefore the secretion of hormones that regulate metabolism. [17] Most studies have confirmed that low iron levels in the body are associated with thyroid dysfunction and impaired thyroid hormone production. [18] [19] [20]
Common symptoms of hypothyroidism or low thyroid function include weakness, fatigue, shortness of breath and weight gain. Likewise, iron deficiency can cause fatigue, dizziness, headache and shortness of breath. Treating iron deficiency by adding this mineral to the diet can improve metabolism . Then the metabolism occurs more efficiently, fatigue goes away and physical activity increases. One study even found that people who were treated for iron deficiency reported a decrease in body weight , waist circumference, and body mass index, known as BMI. [21]
The fact is that, on average, the diet of a modern person practically does not allow one to obtain a sufficient amount of iron from food . Women, children, infants, vegans and vegetarians are the most vulnerable groups of people to iron deficiency. This mineral is mainly found in red meat, poultry, seafood, green leafy vegetables and beans. You can also boost your iron stores through dietary supplements, which will help regulate your metabolism and energy levels.
