I’m sorry to be the bearer of bad news but unfortunately, there is still no magical pill on the market that you simply take daily to melt away all your unwanted fat.
I know many store bought “fat burners” claim to increase your metabolism, rapidly shed fat and offer convincing before & after photos. The truth is –
The ingredients commonly found in these products (pyruvate, yohimbine and garciniacambogia) typically don’t show evidence of being effective in reducing body fat unless they were combined with a dose of ephedrine.
Ephedrine is a potent metabolic enhancer and also acts as an appetite suppressant. Sounds promising right? Think again! It is so potent that it is no longer allowed to be used because of it’s negative cardiovascular side effects. There is sufficient evidence from controlled trials to conclude that the use of ephedrine is associated with two to three times the risk of nausea, vomiting, anxiety, autonomic hyperactivity, and heart palpitations. Yikes.
Besides the scary side effects, taking these types of fat burners will only provide a short term solution and may end up ruining your metabolism long term. Think about it – if you’re popping a “fat- burning” pill you’re going to be training hard. Your heart rate and energy will sky rocket so you’ll push yourself so hard that you may even experience adrenal fatigue from overtraining. Adrenal fatigue negatively effects your body’s response to stress, but it also impairs your adrenals’ ability to produce and balance other hormones which are important for weight loss, a healthy metabolism and your long-term health.
You also won’t be eating much because of the appetite suppressant so you are bound to lose weight. So what happens when you stop taking this “magical pill”? Well, your energy drops and your appetite comes back. So you’re feeling like crap, you’re eating way more and working out less hmm…doesn’t sound like a recipe for success.
For lasting results you’ll have to put in the work. Engage in high intensity weight training and interval cardio sessions. Maintain a caloric deficit, but not by so much that your body thinks it is starving. A healthy weight loss rate is 1-2 lbs of fat loss per week. Eat properly and frequently. Small meals throughout the day that include lean proteins, complex carbs and healthy fats. If you have all those pieces in place, then adding some of these natural supplement combos may help increase your fat burning results without breaking the bank and causing negative long term side effects.
Caffeine & Green Tea
Regular consumption of green tea can have a positive effect on your overall health and may be a worthwhile addition to your dietary habits, especially if your goal is fat loss. The combination of the antioxidants (catechins) and the naturally occurring caffeine found in brewed green tea revs up your production of noradrenaline providing you with increased energy.
You can also obtain these benefits by taking a Green Tea Extract (GTE) in pill form. With most supplement versions a dosage of caffeine will be included as well and is typically much higher than what is found in the tea. A typical daily dose of GTE can be the same as drinking 4-5 cups of green tea each day.
Red Pepper & Ginger
If you like spicy food, then boosting fat loss can be as simple as eating! The chemical found in chili peppers (Capsaicin) has the ability to raise levels of norepin-ephrine which in turn, increases your metabolic rate and ability to burn fat.
Ginger has been known to increase metabolic rate and lactic acid production in the muscles. Lactic acid stimulates the release of growth hormone. Growth hormone increases the ability for your body to breakdown fats which is why adding ginger may be a valuable aid for fat loss.
CLA & Fish Oils
Our bodies need dietary fat in order to lose weight and function properly. The right kinds of fats and oils help boost your metabolism, and speed nutrients through your body.
CLA (Conjugated linoleic acid) is a fatty acid that has been proven to help shed body fat while adding muscle mass as and improving strength. Win win win.
Fish oils contain the essential omega-3 fatty acids. These fatty acids promote thermogenesis and keep the unwanted pounds off by helping prevent dietary fat from being stored as body fat.
Remember, you cannot lose weight or increase your metabolism in any significant way by just taking a pill. Commit to a proper diet and consistent exercise for ongoing, long term results and optimal health! The natural fat burners listed above are supplement combinations that have worked for me in the past but may not be right for you. Always check with your doc or health care professional before taking any new supplements or making any radical changes to your diet!