Do Fat Burning Supplements Really Work?
May 26, 2020Whether it’s coaching clients, email inquiries, or people in my DMs on social media, it seems like someone is always asking me about fat burners.
Specifically, you all want to know if fat burners actually work.
I’m always hesitant to talk about this, but there are constantly supplement companies and influencers pushing fat burner products, and I want you to be informed rather than just purchasing supplements blindly.
**Please read this entire blog post before purchasing any fat burning supplement**
What Are Fat Burners?
Fat burner supplements are a type of supplement that is designed to help boost weight loss by increasing metabolism, suppressing appetite, or increasing the body's ability to burn fat.
These supplements are marketed as a quick and easy way to burn fat and lose weight without significantly changing your diet or exercise routine.
Fat burner supplements typically contain a variety of ingredients, including caffeine, green tea extract, garcinia cambogia, and capsaicin.
These ingredients are promoted as working together to increase metabolism, decrease appetite, and help the body burn fat more efficiently.
Many supplement companies toss in a handful of cheap stimulants to make you feel like you’re burning fat and then a long list of other ingredients (often underdosed, unproven, or ineffective) to make you feel like you’re getting your money’s worth.
NOTE: The FDA does not regulate supplement companies.
Unfortunately, finding a trustworthy company that uses effective ingredients at the proper dose isn’t easy. This is why I stand by Legion Athletics for all of my supplements.
Do Fat Burners Really Work?
When taken at the right time and in the right amount, there are some specific ingredients that can help you with your fat loss efforts.
These are the fat burner ingredients that can be beneficial:
Yohimbine
Yohimbine is a naturally occurring substance derived from plants.
It stimulates your body’s sympathetic nervous system and releases catecholamines (adrenaline and noradrenaline) into your bloodstream, which then allows them to bind to fat cells in a lock-and-key type fashion, which triggers the release of the stored energy (to then be “burned”).
The caveat is that yohimbine is only effective when you take it in a fasted state and is most effective when combined with exercise.
Another important note about this fat burning ingredient is that some people notice increased anxiety and agitation, especially those with preexisting anxiety conditions. Yohimbine is definitely not for everyone.
If you do want to try yohimbine, my product of choice is FORGE from Legion Athletics.
Synephrine
Synephrine is another fat burning ingredient. It’s a chemical compound found in some citrus fruits and is similar to ephedrine and catecholamines in the effects it produces in your body.
Similar to yohimbine, the catecholamine-like effects here are what drive the “fat burning” assistance.
There has also been some research to show its ability to increase RMR (the number of calories you burn at rest) without negative effects on heart rate or blood pressure.
Synephrine can also help reduce feelings of hunger.
This ingredient works best when you pair it with caffeine.
If you want to try synephrine, I recommend PHOENIX from Legion Athletics.
Hesperidin and naringenin
Both hesperidin and naringenin are flavonoids found in things like grapefruit, oranges, and tomatoes.
These ingredients stimulate adiponectin, a hormone that activates receptors on fat cells that regulate fat mobilization (to be burned).
Both work synergistically with synephrine to boost your metabolic rate, so if you’d like to try these ingredients, you can find them in PHOENIX from Legion Athletics.
5-HTP and epigallocatechin (EGGG)
5-HTP is a compound that is produced through the metabolism of tryptophan (an amino acid).
It is found in foods like milk, meat, pumpkin, and some greens.
EGGG is a molecule found in green tea, carob, and certain nuts.
5-HTP can increase feelings of fullness and often reduce cravings for carbohydrates.
Remember those helpful catecholamines (adrenaline and noradrenaline)? EGGG blocks the enzyme that degrades them. It also helps increase the effectiveness of 5-HTP.
You’ll also find these ingredients in PHOENIX from Legion Athletics.
Forskolin
Forskolin comes from an Indian herb that is used in Ayurvedic medicine.
It increases blood plasma and levels of cAMP (a messenger molecule important for processes like glycogen, sugar, and lipid metabolism).
Forskolin activates an enzyme that converts ATP (cellular energy) to cAMP, essentially telling the body that more energy is needed and to use energy reserves such as fat.
Once again, you can find this ingredient in PHOENIX from Legion Athletics.
The Best Way to Burn Fat
Fat burners are often a supplement company’s best-selling item.
That’s because they provide the illusion that instead of putting in the work, you can simply pop a pill.
THIS. IS. NOT. HAPPENING.
The truth is that no weight loss pills or fat burners will do the work for you.
However, if your diet and training are in order, the above supplements can assist your fat loss efforts.
If you take away anything from this post, know that you will not lose weight/fat by only taking these products.
As with anything in life: you need to put in effort.
The best way to lose fat (and the only thing you truly need) is a calorie deficit, a solid training program, consistency, and a plan you can adhere to.
And even if this weren’t the case, and these products did all the work for you, your results still wouldn’t be sustainable.
Long-term results come from lifestyle changes, forming new habits, commitment to healthier behaviors, and mindset shifts.
And here’s the real kicker: much of that stuff gets solidified and amplified once you start seeing results from YOUR OWN EFFORTS.
Not because a magic pill did it for you.
You may find it challenging to do all this work yourself, which is where a fitness coach comes into play.
At KJO Coaching, we help high-achieving women achieve their health and fitness goals by teaching them to form sustainable habits, shift their mindsets, and create accountability.
We teach them to lead a healthier lifestyle to achieve their goals and maintain them for life.
Click here to learn more about working with our stellar team!
How to Choose the Best Supplements
As mentioned at the beginning of this post, finding good supplements from a reputable company can be challenging.
If you would like to take supplements, whether to aid fat loss or simply to get more protein, you can check out this FREE supplement guide.
This guide will help you identify quality ingredients so you can get the most for your money.
Click here for the free guide.
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