When it comes to weight loss, selecting the right fat-burning supplement can be highly beneficial in achieving your goals; however, with so many products available, choosing the best one can be overwhelming.

In this article, we’ll help you narrow down options when it comes to weight loss goals and provide key ingredients to look out for when purchasing fat burning supplements.

As diet and exercise are still a crucial part of your weight loss, we’ll also discuss the importance of pairing your supplement with a healthy fitness regime.

Determining Your Weight Loss Goals

Narrowing down your weight loss goal will guide you in selecting the best fat-burning supplement and reduce the complexity when purchasing.

Let’s look at the 2 primary categories when it comes to weight loss goals:

Weight Loss

This category includes individuals seeking any degree of weight loss (substantial or minimal). For those striving for substantial weight loss, the objective often involves shedding a significant percentage of their current weight.

On the other hand, those aiming for minimal weight loss may seek to make subtle but still impactful changes in their body composition. Regardless of the magnitude, both goals align with fostering a healthier, more fulfilling life.

Most fat-burning supplements are suited for people in this category. However, look for products with high thermogenic effects that improve energy and exercise performance.

Recommended products include:

• Molotov by Zombie Labs for high thermogenic effects, increased energy, and improved exercise performance.
• Turbotrim by Nature Gains for high thermogenic effects, increased energy, and improved exercise performance.
• HEAT by UM Sports to support healthy cholesterol levels, thyroid health, and high thermogenic effects.

Prevent Weight Re-gain

The second category describes those wanting to prevent weight regain and prioritize overall health. The objective often shifts from losing weight to preventing weight regain, maintaining lean muscle, and ensuring that progress is not lost over time.

Supplements that support the healthy function of various metabolic pathways and have thermogenic ingredients are great options for anyone looking to prevent weight regain.

Additionally, protein powder can be a valuable tool in avoiding weight regain due to its ability to promote feelings of fullness and satiety, support muscle preservation, and aid muscle recovery and repair after exercise.

Recommended products include:

• HEAT by UM Sports to support healthy cholesterol levels, thyroid health, and high thermogenic effects.
• Green Tea by X50 Lifestyle for a source of clean energy, high dose antioxidants, and a metabolism boost.
• 100% Whey Protein Isolate (WPI) by UM Sports for an ultra-lean source of protein.

Key Fat Burning Ingredients (Based off Science)

Understanding the ingredients commonly found in fat burning supplements can be useful in selecting the right one for you. Most ingredients are referred to as thermogenic compounds, which play a vital role in raising core body temperature, accelerating metabolism and facilitating fat loss.

Some of these ingredients include:

Camellia sinensis (Green Tea Extract)

The fat burning benefits of green tea are measured by Epigallocatechin gallate (EGCG) content. Green tea helps to upregulate fat burning pathways, resulting in accelerated fat loss, and also supports insulin sensitivity, blood pressure and blood flow (Hursel et al., 2011).

Acetyl-L-Carnitine (ALCAR)

One of the most popular and extensively researched compounds when it comes to fat loss. ALCAR helps utilise fat more effectively by helping the body shuttle it into the cell for energy, although it’s said to be most beneficial when paired with exercise (Karanth & Jeevaratnam, 2010).

Caffeine

Caffeine is a powerful and well-known stimulant that increases our metabolic rate and aids fat loss. It is important to consider that habitual intake and increased tolerance can reduce its effectiveness. Although Caffeine supplementation has short-term benefits for weight loss, it is not a long-term solution (Westerterp-Plantenga et al., 2005).

Coleus forskohlii (Coleus)

Coleus is an herb used in traditional medicine, and it offers unique benefits compared to other fat-burning ingredients. Coleus increases levels of cyclic adenosine monophosphate (cAMP), a signaling molecule in the body that releases stored fat for energy. This, in turn, helps to promote fat loss (Costford et al., 2010).

Green Coffee Extract

Green Coffee Extract facilitates weight loss by enhancing glucose and fat metabolism through the active compound Chlorogenic Acid. Similarly, it is believed to improve cardiovascular function by promoting healthy blood pressure and blood sugar regulation (Thom, 2007).

Synephrine (Bitter Orange)

Synephrine, an extract derived from bitter orange, is known for its potential thermogenic and metabolic-boosting properties. Synephrine stimulates the receptors involved in the “fight or flight" response, causing an increase in heart rate and blood pressure. This, in turn, may stimulate metabolism, resting metabolic rate, and suppress appetite (Stohs et al., 2011).

Ingredients such as L-tyrosine, Alpha GPC, and L-theanine are often included in fat-burning supplements to enhance focus, mood, and energy.

Fat Burning Supplements, Diet and Exercise

This guide wouldn’t be complete without touching on diet and exercise, a crucial component in any weight loss journey.

Please remember that fat-burning supplements are in no way a shortcut or magic pill to weight loss success and should complement your overall weight-loss strategy, not replace it.

We recommend a well-rounded approach, including a balanced diet and regular physical activity, to achieve the best results. Always consult a health professional if you need assistance evaluating your diet and exercise needs.

The Takeaway

Supplements can be a valuable addition to your weight-loss journey and can significantly improve your overall health.

Clearly define your weight loss goals and use these to guide you in selecting the most suitable fat-burning supplement.

Understanding the key ingredients, such as green tea extract, acetyl-L-carnitine, caffeine, coleus forskohlii, green coffee extract, and synephrine, can also guide your choices.

Remember that supplements should complement a balanced diet and regular exercise, not replace them. Always consult a healthcare professional for a well-rounded approach to achieve the best results.

References

• Costford, S. R., Bajpeyi, S., Pasarica, M., Albarado, D. C., Thomas, S. C., Xie, H., Church, T. S., Jubrias, S. A., Conley, K. E., & Smith, S. R. (2010). Skeletal muscle NAMPT is induced by exercise in humans. American Journal of Physiology-Endocrinology and Metabolism, 298(1), E117–E126. https://doi.org/10.1152/ajpendo.00318.2009
• Hursel, R., Viechtbauer, W., Dulloo, A. G., Tremblay, A., Tappy, L., Rumpler, W., & Westerterp-Plantenga, M. S. (2011). The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. Obesity Reviews, 12(7), e573–e581. https://doi.org/10.1111/j.1467-789x.2011.00862.x
• Karanth, J., & Jeevaratnam, K. (2010). Effect of carnitine supplementation on mitochondrial enzymes in liver and skeletal muscle of rat after dietary lipid manipulation and physical activity. Indian Journal of Experimental Biology, 48(5), 503–510. https://pubmed.ncbi.nlm.nih.gov/20795369/
• Stohs, S. J., Preuss, H. G., Keith, S. C., Keith, P. L., Miller, H., & Kaats, G. R. (2011). Effects of p-synephrine alone and in combination with selected bioflavonoids on resting metabolism, blood pressure, heart rate and self-reported mood changes. International Journal of Medical Sciences, 8(4), 295–301. https://doi.org/10.7150/ijms.8.295
• Thom, E. (2007). The Effect of Chlorogenic Acid Enriched Coffee on Glucose Absorption in Healthy Volunteers and Its Effect on Body Mass When Used Long-term in Overweight and Obese People. Journal of International Medical Research, 35(6), 900–908. https://doi.org/10.1177/147323000703500620
• Westerterp-Plantenga, M. S., Lejeune, M. P. G. M., & Kovacs, E. M. R. (2005). Body Weight Loss and Weight Maintenance in Relation to Habitual Caffeine Intake and Green Tea Supplementation. Obesity Research, 13(7), 1195–1204. https://doi.org/10.1038/oby.2005.142

Authors: 
Stephen Brumwell, Nutritionist (ANTA #40048)

Reviewed:
Teigen Faux, Exercise Phyioslogist (Honours) for Scientific Accuracy