Supplement - noun - something that completes or enhances something else when added to it.
It’s worth saying that at least 80% of your physical fitness is determined by nutrition, sleep, stress level, and consistency. Considering that these factors of your lifestyle are relatively in check, adding certain supplements can have extra benefits that would otherwise be very difficult to sustain through diet alone. As you know from my article on Energy Balance, fat loss only happens when you burn more energy than is consumed. With that being said, there are certain supplements that are known to slightly increase the amount of calories you burn, which can help you reach a caloric deficit.
Caffeine is the main ingredient in most fat burners because it is the cheapest and probably the most proven way to increase thermogenesis (heat production) in the body. A higher body temperature increases the rate of all chemical reactions in the body, which is what makes up our metabolism. Caffeine can also suppress appetite slightly. I don't typically recommend appetite suppressants, but this can definitely help keep your mind off food between meals.
Green Tea Extract is the most common form of caffeine found in fat burners. It's benefits are very similar to coffee, but pills and powders can sometimes make it very easy to damage your caffeine sensitivity. There's nothing inherently wrong with caffeine in the form of extracts, just be attentive to the concentration. To learn more about caffeine's other benefits and risks, click here.
Yohimbe is another plant extract that works best in conjunction with caffeine to raise the body's temperature and therefore the energy burned. When taken in a fasted state, yohimbe can cause stubborn fat cells to be released and burned as energy. I'll explain the science behind "stubborn fat" in a later article. The effects of yohimbe are found to be negligible unless taken when fasted for at least 6 hours, depending on the size of the previous meal.
Synephrine is a molecule that was created to replace the now banned substance, ephedrine. Although the FDA banned ephedrine for several serious side effects, it was one of the few significant methods of increasing thermogenesis without physical exercise. Synephrine, being similar to ephedrine, does promote thermogenesis, only with a far less dramatic result than its superior counterpart. As with several other "fat burners," synephrine is shown to be magnified when used with caffeine.
Fish Oil is a great general health supplement, particularly for people who don't eat fish regularly. Unfortunately, fish oil doesn't have any properties that would assist in weight-loss efforts. Still, it may be worth supplementing to balance out your omega-3 fatty acids (fish fat) with omega-6 (red meat, eggs, ect.), which are typically more abundant in the Western diet.
L-Carnitine is a chemical that helps the mitochondria in our cells work harder for longer. Theoretically, adding more to your diet would cause the mitochondria to burn more energy without any effort on your part. It's a nice thought, but studies have shown that L-Carnitine supplementation makes no difference in thermogenesis unless the individual was deficient in that chemical in the first place. Chances are you don't have an L-Carnitine deficiency, therefore it probably isn't worth your money.
CLA Conjugate Linoeic Acid is a form of trans fat found in beef. Although it's claimed by supplement companies to be a magical fat, the evidence on CLA is quite underwhelming. Basically, if every other aspect of your weight loss efforts is perfect, adding CLA might help your body turn loose those last ounces of fat. As with L-Carnitine, there are probably more effective ways to spend your money.
The main idea is all of these supplements mentioned above make very little difference in the long run. There is no such thing as a natural fat burning substance, only supplements that can help if you nutrition is in check. They will have absolutely zero noticeable effects without a properly executed diet. You can achieve a very lean physique without supplementation, but these are some substances that are used to slightly increase your ability to burn energy throughout the day.
Click here to learn about the specific evidence where I derived this information about fat loss supplements.
Click here to ask me any question related to supplements.
I'm sure you have some experience, opinions, or questions about this. It’s your turn to let me know what you think!
What are your goals?
What’s holding you back?
What questions do you have?
Whatever is on your mind, connect with me on Instagram, Facebook, Twitter, and LinkedIn, or email informedfit@gmail.com.