The Truth Behind “Fat Burning Pills”: The Evidence You Need To Know

The Truth Behind “Fat Burning Pills”: The Evidence You Need to Know

“Fat burning” pills are some of the most controversial substances on the market today, and a pain in the neck for the online fitness coach trying to teach people how to lose belly fat realistically and effectively. The truth is that most of these pills are worthless, and no number of pills is going to make you think without the right diet and exercise routine to go alongside them.

However, if you know how to drive your weight loss effectively, then some supplements can be effective at accelerating the process. Here, we’re going to take a closer look into the truth behind fat burning pills.

Caffeine for Weight Loss

While most “fat-burning” pills aren’t really worth the cost of their container, that doesn’t mean that there aren’t supplements out there that do work. Caffeine helps to improve strength, enhance muscle endurance and anaerobic performance, and accelerate fat loss too!

Caffeine works by increasing the number of catecholamine in the blood – chemicals that are responsibly for mobilising the stored fat in your system that needs to be burned. This also raises your body’s basal metabolic rate – the energy burned during rest periods. The only downside to using caffeine as an aid for weight loss is that it can lose its potency over time as we become more desensitised to it. Fortunately, you can limit this reaction by cycling your intake and combining caffeine with other substances. For instance, some research shows that the naringin in grapefruit juice can help caffeine to work for longer in your system.

Garcinia Cambogia for Weight Loss

One of the biggest false messiahs on today’s market when it comes to learning how to lose belly fat, Garcinia Cambogia is a sour fruit that can be used in cooking. It contains hydroxycitric acid which has been shown to reduce periods of weight gain in animal studies – but not in any human research.

Although we all know that animal research is important for uncovering potentially useful areas to explore in human research, it’s important to note that meta-research into a dozen clinical trials of this substance found that only three studies saw any reduction of fat mass when compared to a placebo.

Green Coffee for Weight Loss

Green coffee is another popular solution in the world of “fat burning” pills these days, but just like Garcinia Cambogia, the hype isn’t really backed up by anything solid. The truth is that this supplement Does include a substance called chlorogenic acid, but there isn’t much research available that suggests this substance is any good for weight loss.

What’s more, the research that is out there isn’t very reliable. According to meta-analyses of the five green coffee extract weight loss trials that have been published relating to humans, only three were worth review, and those three were conducted with funding from people who sell green coffee pills.

Green Tea for Weight Loss

Some green substances, however – are worth the hype. Green tea leaves are rich in catechins, which are responsible for many of the health benefits of green tea. Extensive research has shown that one benefit of consuming catechins is weight loss, and the reduction of abdominal fat! Those effects are improved by caffeine, too!

Catechin is effective for weight loss because it blocks the enzyme that breaks down noradrenaline and adrenaline – which are the chemicals that increase basal metabolic rate and mobilise fat stores. In most cases, a daily dosage of around 400 to 600 milligrams of catechins is enough to reap the benefits of its weight loss abilities.

Yohimbine and Weight Loss

Yohimbine is a chemical that is extracted from a species of African plant. Studies indicate that it can be useful for accelerating fat loss, but how it accomplishes this is complex. The best way to look at it is to know that fat cells use two receptors for the chemicals that mobilise fat stores – alpha 2 and beta 2 receptors. Catecholamines in Yohimbine bind to beta 2 receptors and mobilise cells for weight loss.

Research suggests that around 0.2 mg/kg of bodyweight is enough Yohimbine to have a good impact, but this substance can also raise blood pressure, so it’s important to be careful.

Raspberry Ketones and Weight Loss

Raspberry ketones are no longer as popular as they once were, but they’re still found in many fat burner supplements, so they’re worth paying attention to. Like many other options on the market, raspberry ketones are really only backed up by animal studies for the most part, and the only human weight loss trial conducted is confounded by the inclusion of various other ingredients like capsaicin and caffeine, so it’s hard to know if raspberry ketones really have any significant effect on fat.

Synephrine and Weight Loss

Finally, Synephrine is great for losing fat. It helps to increase lipolysis, speeds up the process of fat metabolism, and increases the thermic effect of food too! Research even shows that when combined with caffeine, this can enhance both of the fat loss properties for this chemical, which makes it even more effective.

Additionally, synephrine is an appetite suppressant, because things that can increase the activity of noradrenaline and adrenaline are also great for reducing hunger.

The Truth

Fat burning pills are similar to many other supplements in the sense that if they seem as though they’re too good to be true – then they probably are. At the same time, if you haven’t got the help of an online personal trainer to get you on the right track, then you’re probably not going to get the results you’ve been looking for.


Marc Dressen
Personal Trainer London

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