Do Fat Burners Melt Away Weight?
In our size-obsessed culture, weight loss is big business.
Americans spend more than $2 billion a year on diet pills .
But are these so-called "fat burner" supplements effective? And above all, are they safe?
“Be careful.” To better understand which fat burners are effective, what they contain and what are the healthier and safer alternatives.
What is a fat burner?
Fat burners are dietary supplements that may contain natural or artificial compounds. These products claim to help people lose weight and achieve a more sculpted figure.
Are fat burners effective?
The answer is : maybe .
Maybe. But don't expect miracles.
Despite their name, fat burners don't actually burn fat cells. Instead, they attempt to promote weight loss in other ways. They can:
- Increase your metabolism, so you burn more calories.
- Reduce the amount of fat absorbed by your intestine.
- Suppress your appetite, so you consume fewer calories.
At least, that's how they work in theory. Some of the ingredients in fat burners have been linked to small amounts of weight loss.
But most of these supplements have not been tested in scientific studies.
But most importantly, fat burners are unregulated. This means that manufacturers can make all sorts of claims about their products, even if they have no evidence to back them up. “Because they’re unregulated, we don’t really know how effective they are.”
Common Ingredients in Fat Burners
There are dozens of ingredients in weight loss supplements, including herbal ingredients and other compounds.
Here are some of the most common ingredients:
- Caffeine
- Caffeine stimulates the nervous system and can help burn calories.
- Green tea extract
Many fat burners contain green tea extract. This ingredient may help burn calories and reduce the amount of fat absorbed from food.
"But the amount of weight loss is not that significant." "You would probably burn more calories by taking a brisk walk every day."
- Carnitine
This compound helps your metabolism and gives you energy. It's found in many types of meat and dairy products, and your liver and kidneys produce it naturally.
But research on its weight loss benefits is mixed. Too much carnitine can cause nausea, vomiting, diarrhea, and fishy body odor.
- Yohimbe
This plant compound comes from the bark of an evergreen tree. It's found in many weight loss supplements, but it has received very little research.
What's more, it can be dangerous. Yohimbe can cause headaches, anxiety, restlessness, and increased blood pressure.
In high doses, it can even cause heart problems and kidney failure.
- Soluble fibers
Some fat burners contain ingredients rich in soluble fiber. "Fiber does not increase fat burning but it does help control appetite.
And soluble fiber can help prevent your body from absorbing some of the fat from the foods you eat."
Here are some high-fiber ingredients commonly found in dietary supplements:
- Beta-glucans.
- Glucomannan.
- Guar gum.
- Other ingredients
Fat burners can also contain many other ingredients, such as:
- Capsicum.
- Chromium.
- Conjugated linoleic acid.
- Forskolin.
- Fucoxanthin.
- Garcinia cambogia.
- Kelp.
- Raspberry ketone.
Many supplements contain dozens of ingredients or more, so it can be difficult to tell how they may affect your health.
“Weight loss supplements contain a variety of herbs and other ingredients, and the dosage isn’t always listed,” Matteo says. “I wouldn’t recommend using any of these over-the-counter fat burners.”
Are Fat Burners Safe?
Fat burners have many weak points.
They're unregulated, contain questionable ingredients, and aren't likely to give you a sculpted figure. And some of them are downright dangerous.
If you're considering taking these supplements, talk to your doctor or pharmacist first. "Patients aren't always upfront about the supplements they're taking.
However, the ingredients in fat burners can interact with medications and cause serious problems, so it's important to make sure your doctor is aware."
Burn Fat Naturally
Instead of resorting to fat-burning supplements, it is recommended to focus on your diet.
"You can take a natural approach, with foods and drinks that contain substances that can promote weight loss," she explains.
Coffee and green tea
To avoid excessive doses and possible side effects, Matteo advises avoiding supplements that contain caffeine or green tea extract. Instead, have two cups of coffee or green tea to reap their benefits. "Just avoid adding a lot of cream and sugar, especially if your goal is to lose weight," she adds.
Proteins
"Our bodies have to work harder to break down protein than carbohydrates or fats, so increasing the protein in your diet can boost your metabolism." Protein also helps control appetite.
But too much protein can lead to eating far more calories than you need, which means weight gain instead of weight loss.
To avoid overdoing it, Le Box Du Fitness suggests getting protein from your diet rather than protein shakes or supplements.
“Chicken, turkey, eggs and fish are excellent sources of lean protein.”
The Fibers
Fiber is also a great choice if you're looking to lose fat. But supplements aren't the best way to get it.
"We digest dietary fiber better if it comes from foods rather than supplements." Fortunately, there are plenty of tasty fiber-rich foods to choose from.
The bottom line
Unfortunately, there is no miracle supplement that will help you shed pounds safely. "Everyone would like a quick fix.
But if it sounds too good to be true, it probably is," she adds. "When it comes to losing weight and burning fat, there's no magic pill."
What is the most effective weight loss pill?
Top Weight Loss Drugs
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Weight loss medications are an important part of a comprehensive treatment plan for adults with obesity (BMI > 30) or overweight (BMI > 27) with increased adiposity complications.
The benefits of weight loss medications include: appetite control, improved eating behavior, and slowing the progression of weight gain and regain.
Weight Loss Drugs Currently Available
Phentermine (Adipex, Ionamin, Suprenza) and diethylpropion are the oldest weight loss drugs.
Phentermine is available in daily doses of 37.5 mg, 30 mg, 15 mg, and 8 mg (Lomaira). Phentermine is FDA approved for short-term use.
It is an adrenergic agonist that produces appetite suppression. Side effects include: dry mouth, insomnia, dizziness, and irritability. Caution is advised in patients with hypertension.
Orlistat is a weight loss pill that inhibits pancreatic and gastric lipase, thereby decreasing the absorption of fat in the gastrointestinal tract.
It is available over the counter to be taken with meals in doses of 120 mg (Xenical) and 60 mg (Alli).
Side effects include:
- flatulence with fatty discharge and fecal urgency after eating high-fat foods, side effects that lead to discontinuation of the drug.
Phentermine-Topiramate Extended Release (Qsymia) is the most effective weight loss drug available today. It combines an adrenergic agonist with a neurostabilizer.
Daily doses, with four strengths, range from 3.75/23 mg to 15 mg/92 mg. Adults with migraines and obesity are good candidates for this weight loss medication.
Side effects include: abnormal sensations, dizziness, altered taste, insomnia, constipation and dry mouth.
Contraindications are as follows:
- uncontrolled hypertension and coronary heart disease,
- hyperthyroidism, glaucoma and sensitivity to stimulants.
Bupropion/Naltrexone (Contrave) combines a dopamine/norepinephrine reuptake inhibitor and an opioid receptor antagonist.
Start with a daily dose of 8/90 mg tablet up to four tablets per day. It controls food cravings and addictive behaviors.
Side effects include:
- constipation,
- headaches,
- insomnia
- and dry mouth.
Contraindications are as follows:
- uncontrolled hypertension,
- history of epileptic seizures
- and opiate use and dependence.
Liraglutide (Saxenda) is a glucagon-like peptide 1 (GLP-1) receptor blocker approved for type 2 diabetes as Victoza and for weight loss injection as Saxenda.
Doses range from 0.6 mg to 3 mg daily. Liraglutide delays gastric emptying and induces satiety. Good candidates are adults with diabetes and prediabetes.
Side effects include:
- nausea,
- vomiting,
- diarrhea,
- constipation
- and abdominal pain.
Obesity medications are intended for long-term use, because obesity is a chronic disease.
They improve the health, quality of life and body weight of patients suffering from overweight and obesity.
Weight loss medications are just one part of a comprehensive treatment plan that also includes nutritional, physical activity and behavioral therapies.
Frequently Asked Questions
What are the differences between over-the-counter and prescription weight loss medications?
The medications currently available are appetite suppressants in one form or another. They help control hunger and cravings, so you can stick to your nutrition and exercise program.
The only FDA-approved over-the-counter medication for weight loss is Alli (orlistat). It blocks the body's ability to absorb fat. The rest of the over-the-counter products are considered supplements.
They are not regulated by the FDA and have not been adequately studied to confirm their safety and effectiveness.
There are prescription medications that help with weight loss: Qsymia (phentermine/topiramate), Contrave (bupropion/naltrexone), and Saxenda (liraglutide).
These medications are only available with a prescription from a healthcare professional. Each of them has certain indications based on medical evaluation.
Obesity is a chronic disease caused by multiple factors and is the main risk factor for many other conditions.
Therefore, it is important that your healthcare provider works with you to make sure you are taking the safest and most effective medication.
What is the link between antidepressants and weight loss?
Many antidepressants have a positive effect on weight (weight gain), some have no effect on weight, and at least one has a negative effect on weight (weight loss).
When starting an antidepressant, it is a good idea to talk to a healthcare professional about your options and find a medication that does not cause weight gain.
Antidepressants are divided into several categories: selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), tricyclic antidepressants, monoamine oxidase inhibitors (MAOIs), and others.
Medications in each of these categories can cause weight gain. Within the SSRI group, paroxetine is most associated with weight gain.
Other SSRIs, including Citalopram (Celexa), Escitalopram (Lexapro), Fluoxetine (Prozac), and Sertraline (Zoloft), have varying effects on weight, and some do not show weight gain until six months of use.
Drugs with a positive effect on weight in the category of tricyclic antidepressants include Amitriptyline, Doxepin and Imipramine.
Desipramine, Nortriptyline, and Protriptyline have varying effects on weight. Bupropion (Wellbutrin), an aminoketone, is considered to have a negative effect on weight and is prescribed both to aid in weight loss and to treat depression.
However, people respond differently to antidepressants. If a person's depression can be controlled by a negative-weight or neutral-weight antidepressant, they will likely take the medication more regularly, allowing it to be more effective.
What are some weight loss drugs known to suppress appetite?
The following FDA-approved medications suppress appetite:
Liraglutide (Saxenda™), Naltrexone-Bupropion (Contrave™), Phentermine-Topiramate (Qysmia™), as well as these stimulants: benzphetamine (Didrex™), diethylpropion (Tenuate™), phentermine (Adiphex-P™, ProFast™), and phendimetrazine. Each medication has a different impact on appetite.
Liraglutide is an injectable medication that works on hormones in the gut that send signals to the brain to make you feel full faster and decrease hunger signals.
Lorcaserin is an oral medication that makes you feel fuller more quickly by acting on the neurotransmitter serotonin in a part of the brain that controls appetite.
Naltrexone-bupropion also works in the brain, but on the pleasure-reward areas, to decrease cravings and appetite. Phentermine-topiramate is a combination of two medications that work together to decrease appetite and cravings.
Topiramate also alters taste sensations, making foods less enjoyable for some. Stimulants all work in the brain to decrease appetite.
All weight loss medications are most effective when combined with a healthy diet and exercise.
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