Effects Of Fat Burners In The Body

Thermogenic "fat burners" are supplements used by dieters, athletes and bodybuilders. People take them hoping to burn body fat faster or look leaner while keeping muscle.

Most thermogenics contain stimulants, usually caffeine, that act on the nervous system and slightly raise heart rate, body heat and calorie burn. The effect on actual fat loss is small.

Uses of Thermogenics

Here is what these products can and cannot do:

"Thermogenesis" simply means heat production. Your body produces heat all the time as it digests food and keeps you alive, and that accounts for much of your daily calorie burn.
Fat burners are heavily marketed. Some ingredients, like caffeine, can slightly raise calorie burn or reduce appetite, but the effects are minor. They are not a magic pill.
Excess body weight raises the risk of heart disease, type 2 diabetes and other conditions. Losing weight helps, but that comes from diet and activity, not from a supplement.
Fat burners are not necessary for cutting. A calorie deficit, enough protein and strength training do the real work.
Supplements are not reviewed by the FDA for safety or effectiveness before they are sold. The FTC warns that the FDA has found hundreds of supplements with hidden drugs, many of them marketed for weight loss and bodybuilding.

Things you must do to make Fat burners work.

Any weight loss depends on what you eat and how active you are. Set realistic goals and track your progress weekly or monthly.

A safe pace for most people is about 1 to 2 pounds a week. A supplement will not change that much.

If you choose to try one, read the full ingredient list, check the total caffeine per serving, and talk to your doctor first, especially if you have heart problems, high blood pressure, anxiety or take medication.

How Thermogenics work

The main thermogenic in most fat burners is caffeine. It is the world's most widely used stimulant, and its effects usually start within an hour and last several hours.

Caffeine activates the sympathetic nervous system, which releases adrenaline and frees some fatty acids from fat tissue to be used for energy. That can slightly increase fat use during exercise, but it does not guarantee fat loss.

The FDA says up to 400 milligrams of caffeine a day is generally not linked to harmful effects in healthy adults. Fat burners can contain a lot of caffeine, so count your coffee, tea, energy drinks and pre-workout too.

Are you concerned about the before and after results of fat burners?

Think of a fat burner as a small helper, not the main tool. Your diet and exercise do the work.

While supplements can improve your fat loss a little at best, no supplement will make you drop 10 pounds a week. The FTC says products promising lightning-fast weight loss are always a scam.

You will still need to watch your diet and keep exercising. Any product that says you can stop doing both is making a false claim.

As you lose weight, fat loss usually slows over time and can plateau. That is normal and is not a sign you need a stronger product.

Some common ingredients are risky. Yohimbe, for example, has been linked to irregular heartbeat, high blood pressure, heart attacks and seizures, and many products don't say how much yohimbine they contain.

Many other ingredients have little or no good evidence behind them. Diet and exercise remain the proven way to lose body fat.

How long do thermogenic stay in your system?

How long a fat burner lasts depends on its ingredients. Caffeine, the main active ingredient in most, typically takes about five hours for its level in the blood to drop by half, though this varies a lot from person to person.

Pregnancy, some medications and liver function can make caffeine last much longer. Taking a large dose does not burn more fat; it mainly increases side effects.

Too much caffeine can cause a fast or irregular heartbeat, high blood pressure, insomnia, jitters, anxiety, nausea and headaches. The FDA warns that pure or highly concentrated caffeine powders can be dangerous, even deadly.

Avoid taking stimulant fat burners in the afternoon or evening if you want to sleep well.

FAQS

Are fat burners necessary for cutting down on weight?

No. You can lose fat without them by eating fewer calories than you burn, getting enough protein and staying active. If you use one, keep total caffeine within safe limits and check with your doctor first.

Can fat burners help you lose weight?

Only slightly, if at all. You will not drop 10 pounds in a week because of a thermogenic supplement. A steady plan for diet and exercise matters far more.

Do Fat burners work?

Their effects are small. Caffeine can slightly raise calorie burn and curb appetite, but no fat burner replaces diet and exercise.

A realistic rate of fat loss for most healthy people is about 1 to 2 pounds per week.

Conclusion

Thermogenic supplements are marketed to people looking for an extra edge in weight loss. In reality, most rely on caffeine, which offers a small boost at best.

How long a thermogenic lasts depends on its ingredients and your own metabolism. Caffeine's effects usually wear off over several hours.

Some supplements can slightly raise resting energy burn, so a few extra calories are burned without extra work. The effect is real but small, and it will not help you lose weight without effort.