Losing weight can be extremely difficult. For most people, it is hard even with proper exercise and a healthy diet. More reason you find people running to their local pharmacy all in a bid to get rid of stubborn body fat fast.
Usually, the desperation to lose weight immediately may cause indulgence in weight loss pills. Often, the producers of these pills will market them as healthy and natural “fat burners” when in fact the reverse is the case.
Evidently, weight loss dietary supplements are trending all over the world gaining some sort of hype and used by women more than men.
Before rushing to gulp down these supplements, it is wise to consider their unexpected side effects as well as interactions.
Fat burners in the form of pills or other forms are sometimes ineffective and even harmful as most of them are not approved by food regulatory authorities such as the Food and Drug Administration (FDA).
Fat burning supplements and weight loss pills have artificial ingredients added to them which can cause lots of nasty side effects like headache, nausea, indigestion, gastrointestinal problems, insomnia, palpitations, high blood pressure, a change in your metabolism and can interfere with the overall well-being of your body.
Most of these nasty effects are as a result of unconsciously consuming filler ingredients not listed on the label of the supplement, interacting with other medications and consuming excessive caffeine.
Fat burners work by promoting metabolism or expending usable energy for fuel, alteration of fat absorption and inhibiting accumulation of fat.
Fat burning supplements contain ingredients like caffeine, carnitine, ephedrine, chromium, fucoxanthin, bitter orange, glucomannan, yohimbine, pyruvate, etc, all to aid fat burning.
While all of these ingredients can elevate your mood and increase energy, they don’t guarantee long term weight loss without a healthy diet, proper exercise and stress management.
Each of the ingredients added to these supplements affects vital body organs like the liver, heart, brain (anxiety and headache). For example, green coffee bean extract has active compounds that can cause insomnia.
Green tea extract and chromium may cause you to experience vomiting, nausea, jaundice and acute liver injury while ephedrine and caffeine cause hypertension.
What is best is sticking to a natural fat burner which will cause long term weight loss.
The best weight loss pills and fat burning supplements as always are those that are natural as they don’t pose any risk to your health.
The natural ways to burn fat and maintain a healthy weight include consuming fat-burning foods rich in protein and fiber, green tea, spicy foods such as ginger and turmeric, using grapefruit essential oil, consuming conjugated linoleic acid (CLA) and of course lifestyle habits like regularly exercising and eating foods rich in nutrients.
What are food burners?
Food burners are substances or dietary supplements that claim to burn excessive fat from your body by speeding metabolism and suppressing your appetite.
While most of these fat burners are natural, others are processed containing lots of artificial and unhealthy ingredients.
Although not approved by the FDA and other health and food organizations, manufacturers of these products swear on its efficacy. They claim that these supplements guarantee weight loss by boosting your metabolism.
Some are effective when it comes to suppressing appetite, decreasing cravings for junk and increasing endurance as well as energy to perform physical activity.
These weight loss claims depend on the active ingredients, dosage quantity and the individual’s body response. The active ingredients used in the manufacturer of these supplements are ineffective for weight loss except green tea and caffeine as they have metabolism-enhancing properties.
What are these fat burners made of?
Caffeine: caffeine found in foods and drinks especially coffee, black tea, cocoa beans are often found in supplements. Caffeine is a stimulant that increases metabolism and aids fat burning as well.
Caffeine present in weight loss pills promotes BMI reduction as well as body fat reduction by burning fat ad energy. Too much caffeine can cause effects like restlessness, sleep problems, jittery and heart palpitations.
It could also stop working and become ineffective making your body tolerant to its good effects when consumed excessively.
Green tea extract
green tea extract contains antioxidants like caffeine, catechin and ECCG that can help you burn fat. Research shows that green tea can activate the body’s thermogenic fat-burning activity to promote weight loss.
However, noticeable results is not guaranteed. Side effects include headache, urinary infections, vomiting which is very rare.
This ingredient burns fat by blocking fat accumulation and decreasing appetite. Benefits include reduced appetite while side effects include diarrhea, flatulence, bowel problems like constipation.
This amino acid burns body fat by breaking fatty acids into energy so your body can use as fuel. By doing this, body fat is burned leaving you with a defined body.
At a point, it was marketed as a weight loss supplement and recommended for athletes to increase energy and improve athletic performance.
Recently, it has been banned by the FDA because of its ineffectiveness. Although it promotes short-term weight loss, it is associated with an increased risk of heart diseases. Side effects include mood changes, hypertension, seizures, death, palpitations, etc.
Other related ingredients include yohimbine, kelp, fucoxanthin, chromium, forskolin, conjugated linoleic acid and guarana.
Natural fat burners to add to your meals
“Natural fat burners” are not harmful to you or your health as compared to fat burners having chemical compounds. Natural fat burners are known to boost metabolism, reduce appetite, cravings and burn body fat for energy production.
Most natural fat burners are thermogenic fat burners, fat blockers and appetite suppressants. Below is a list of natural fat burners you can add to your meals to lose body fat the right way.
Conjugated Linoleic Acid
it belongs to the Omega-6 fatty acid group that aids fat burning. Since our bodies cannot make conjugated linoleic acid, we obtain it from the food we eat. Sources of CLA include beef, eggs, vegetable oils, milk, butter, walnuts, canola oil, etc.
CLA can cause fat loss in people by increasing muscle mass, stimulating fat breakdown, and inhibiting fat production. A review gathered that conjugated linoleic acid caused a drop in weight by 3 pounds than a placebo.
Since CLA helps to improve muscle mass, it can be gotten from protein powders and bodybuilding supplements. A study conducted in 2007 found that overweight and obese people who took three to four grams of CLA mixture every day for 24 weeks had a decrease in body fat mass and an increase in lean body mass.
Although CLA is found in supplements, they may not be as effective as foods. It is best to consume their food sources, animal products such as butter, yogurt, turkey and seafood.
Green Tea and other Herbal Tea
green tea and other herbal tea has antioxidants present in them. The well-known caffeine is not left out. Consuming caffeine in safe amounts from these teas can increase energy levels and boost metabolism. A secret to reaping the benefits of green tea is to consume Matcha green tea, a natural Japanese green tea that has fat burning properties.
It is a powerhouse of antioxidants. Its catechin content promotes weight loss, speed up recovery after workouts and decrease free radical damage.
Drinking a cup of Matcha green tea, yerba mate, coffee, rooibos tea before a workout session can increase fat burning potentials, improve metabolic functions, etc.
Although chromium has little effect on weight loss and body fat, it poses no threat or risk to health. Chromium might cause an increase in lean muscle mass, promote the burning of body fat as well as reduction of appetite.
Fat burning foods
Eating fat burning natural foods are healthy for you and doesn’t have any adverse effects like weight loss pills. It is important to exercise regularly, track your calorie intake, and eat filling foods full of protein, fiber, healthy fats and antioxidants.
Protein Foods: high-quality protein helps to promote satiety by reducing cravings, hunger pangs, promote an increase in lean muscle. Examples of high-quality protein that are natural fat burners include whey protein, chicken, eggs, beans, etc.
Apple Cider Vinegar: vinegar has a myriad of health promoting properties. ACV helps to burn body fat and aid weight loss. Drinking it before a meal can promote feelings of satiety, reduces cravings for junk foods and improves digestion.
High Fiber Foods: fiber foods encourage healthy gut bacteria which is necessary for good health and burning of fat. Soluble fiber slows digestion of food, reduces ghrelin production and promotes feelings of fullness
Fiber foods includes chia seeds, flax seeds, fresh fruits and vegetables, whole grains, nuts, etc.
Spicy Foods: Spicy foods like cayenne pepper, turmeric, cinnamon, ginger and dandelion promotes fat loss without causing adverse effects.
They burn body fat, are appetite suppressants, reduces cravings for junk and normalize glucose levels. These spices are also known to rev metabolism.
Other Important Tips for Burning Fat Fast
These are extra tips to add to fat burning foods and supplements to boost fat burning fast.
Prioritize sleep to control hormones like cortisol, ghrelin and leptin. Sleep seven to nine hours every night.