Studies show that these blended supplements provide an extra metabolism boost, especially when combined with exercise. However, there have not been many studies to determine whether they reduce body fat 29 , 30 , 31 , One eight-week study found that overweight and obese dieters who took a daily supplement containing green tea extract, capsaicin and caffeine lost an additional pound 0.

Yet, more research is needed Popular thermogenic supplements include caffeine, green tea, capsaicin, garcinia cambogia , yohimbine and bitter orange.

These substances can boost metabolism, increase fat burning and reduce appetite, but the effects are relatively small. While thermogenic supplements may sound like an appealing way to boost your metabolism and reduce body fat, they do have some risks and side effects. Many people tolerate thermogenic supplements just fine, but they can cause unpleasant side effects in some 34 , The most common complaints include nausea , constipation, abdominal pain and headache.

Supplements containing mg or more of caffeine may cause heart palpitations, anxiety, headache, restlessness and dizziness Several studies have reported a link between these types of supplements and severe inflammation of the intestinal tract — sometimes hazardous enough to require surgery 37 , Others have reported episodes of hepatitis inflammation of the liver , liver damage and even liver failure in otherwise healthy teens and adults 39 , 40 , 41 , Always examine ingredients and speak with your healthcare provider before deciding whether thermogenic supplements are right for you.

The most common side effects of thermogenic supplements are minor. However, some people experience serious complications, such as inflammatory bowel disease or liver failure. Always use caution and speak to your doctor before taking a new supplement.

They may be more effective when paired with other diet and exercise changes but are not a magic pill solution. Always speak with your doctor before trying a new supplement, since some people have experienced serious complications. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

There are several effective supplements that can help you burn body fat. This article lists 5 natural fat burners that are supported by science. Caffeine is a natural stimulant consumed throughout the world. This article reviews caffeine and its health effects, both good and bad.

Many studies show that green tea can help you lose weight. It contains bioactive substances that can make you burn more calories, even at rest.

People have used cayenne peppers medicinally for thousands of years. They're also nutritious and great for cooking. Here are 6 benefits of cayenne….

A weight loss supplement called garcinia cambogia has shown some promise in studies. This article reviews its effects on your weight and health. Yohimbe is a popular supplement used to aid fat loss and to treat erectile dysfunction.

Here's a review of its benefits, uses and side effects. Here are 7 reasons to eat citrus fruits. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.

A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Can Thermogenic Supplements Help You Burn Fat? By Erica Julson, MS, RDN, CLT — Updated on July 13, Share on Pinterest.

What Are Thermogenic Supplements? Do They Help You Burn Fat? Safety and Side Effects. The Bottom Line. How we reviewed this article: History.

Jul 13, Written By Erica Julson. Jul 24, Written By Erica Julson. Share this article. Read this next. By Ryan Raman, MS, RD and Molly Burford. What Is Caffeine, and Is It Good or Bad for Health?

In order to lose those unwanted pounds, you not only need to be aware of your calories but also focus on getting more nutrients. Vegetables are your highest source of vitamins and minerals, which regulate metabolic function and support organs like your thyroid.

Green leafy vegetables and cruciferous vegetables are some of the most nutrient-dense foods. Other favorites are kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots.

Steamed, sautéed and cooked in coconut oil are all great choices. Research reveals that consuming grapefruit may be beneficial due to an enzyme called AMP-activated protein kinase AMPK that helps your body utilize sugar.

Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning AMPK activity. Studies have shown that herbs like cayenne pepper, turmeric , cinnamon and dandelion can all make meals tastier and may all help promote weight loss.

Cayenne pepper, for instance, is a metabolic booster and anti-inflammatory. One study noted that consuming cayenne pepper for breakfast creates less appetite , so people eat less calories during the day.

Rather that worrying about stomach bloat and water weight, realize that water will actually reduce bloating and overall weight. Drinking water not only keeps fat toxins moving out of the body, it also keeps your metabolism running optimally. In fact, in a study showed 14 healthy men and women increased their metabolic rate by 30 percent after drinking about 16 ounces of water.

Drinking 1—3 cups of herbal teas such as green tea , white tea, black tea and rooibos tea daily may help amp up your metabolism. According to a study in the American Journal of Clinical Nutrition , green tea is more effective than other teas like oolong at promoting weight loss because of its high levels of catechins.

Drinking yerba mate tea has also been shown to increase fat oxidation and energy expenditure during exercise. The study concluded that its ingestion can increase the exercise effectiveness for weight loss and sports performance.

Whether it be a few days or weeks, learning how to detox the body can be a great idea to kick off weight loss, including getting rido of a toxin buildup in the body.

A simple way to cleanse is by starting to drink this Secret Detox Drink. Speaking of detoxing, adding fermented, raw apple cider vinegar to your water might help decrease occurrence of gastrointestinal complications like constipation, diarrhea and acid reflux, as well as help control your appetite and potentially reducing weight gain and high cholesterol.

Work your way up to consuming one to two tablespoons per day, diluted with water, before your biggest meals. To improve the taste and nutrient content, try combining it with a bit of raw honey and lemon juice. Consider avoiding certain foods that can contribute to over-eating and trigger inflammation by causing gut-related issues such as ultra-processed foods that take up over 60 percent of the American diet.

You will want to remove and replace these with healthy alternatives. Unfortunately, foods for which studies show we have a high biological preference those high in sugar and calories , and which contribute to overeating, are currently the cheapest and most accessible.

It takes effort, but you will want to cut out any fast food, which relies on additives and excessive sodium to taste appealing, and foods with long ingredient lists that are hard to pronounce.

Eat minimally processed, whole foods that have ideally been cooked from scratch. Sugar can be hidden under names like corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar. These sugars can often be hidden in things that sound like health foods, including fruit juice, granola bars, dressings and protein bars.

Eliminate and replace all of these types of sugar with natural sugar substitutes like green stevia and raw honey, but have even both of these in moderation.

Three of the main compounds in grains are gluten, starch and phytic acid, all of which can cause issues. Gluten can cause inflammation, starch turns into sugar quickly, and phytic acid binds to minerals, blocking some of their absorption.

Replace your daily intake of grains with fruits and vegetables, or consume up to one piece daily of a sprouted grain bread like Ezekiel bread or sourdough.

When it comes to using flour, switch to a Paleo flour , almond or coconut flour — all suitable for fat loss. Canola oil or other vegetable oils are found in many processed foods that can slow down your fat loss and cause too much inflammation. Replace all vegetable oils with coconut oil, avocado oil and grass-fed butter.

One study even stated that our aging would slow by 2 percent to 3 percent if we lowered the number of calories we eat by 25 percent. The Harris-Benedict equation is a popular tool used by many nutrition and health professionals to calculate the caloric requirements of individuals based on sex, age, height, weight and level of physical activity.

Here are the equations by gender:. An online calorie calculator can help you determine your daily caloric needs. Meanwhile, also count your macros. Carbohydrates, fats and protein are the three macronutrients.

Evidence shows that tracking your food, such as with an calorie counting app, can be an amazing tool to help manage your goals. It works by bringing awareness to your eating routine. Over time, you can learn about your food to the point where you may not have to journal.

A study showed that women who tracked their food intake, practiced self-monitoring, cooked home-prepared meals and consumed meals at regular time frames had improved weight loss goals over a month period among postmenopausal women.

Intermittent fasting , also known as cyclic fasting, helps to stop you from eating mindlessly, can crank up your metabolism and is beneficial for hormone production, digestion and more.

Research shows that fasting can stabilize blood sugar levels, help reduce inflammation and help keep your heart healthy. Conversely, some do better with three square meals a day. Start your day on the right foot and fuel your body with a breakfast balanced between the three macronutrients — rather than one mostly carb-laden.

Make your own healthier versions instead. Try washing fresh fruits and veggies and storing them in glass or nice bowls on the counter or refrigerator shelf where they will be most visible. Want to know a secret regarding how to lose weight fast without exercise?

Make the majority of your own snacks and meals from whole foods at home. Start by committing to making one meal a day at home. As you get more comfortable in the kitchen, increase that number.

Use them to create new meals for instance, make a stir-fry with leftover cooked meats and veggies or have a weekly night where all the leftovers get put out and everyone in the family can eat their favorites again.

You can also bring your own healthy foods to gatherings. Practice mindful eating , chewing slowly and enjoying the flavor of your food. This process will ensure that you not only consume fewer calories, it also eases digestion and helps your brain to catch up with your body.

Try down-sizing your plate, since the same serving of food looks like less food on larger plates, tricking your brain into eating less. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist?

Pick the slice loaded with veggies, enjoy and then turn away. Also remember to have protein, fiber and healthy fat at every meal. Not enough protein, for example, can make satiety hard to achieve. However, a cheat meal — not a day! Sometimes giving yourself a little cheat takes the wind out of those cravings and keeps your week on track, so start with one cheat meal a week and gradually scale back.

A study published in the journal Frontiers in Psychology showed that experiencing boredom actually not only increased the amount of snacking, but also the amount of unhealthy eating overall. If you want to break through a weight-loss plateau, jumpstart your metabolism and lose belly fat fast, there is no better type of exercise than high-intensity interval training , such as Tabata training.

Studies show that this type of exercise causes an afterburn effect in your body so you keep burning fat for hours after your workout. Try doing interval training three to four days a week for between 20 and 40 minutes.

Here is an example of a 4-minute Tabata with 40 seconds of high-intensity exercise and then 20 seconds of rest. You would repeat this set 2 to 3 times for a complete workout:. They can help shape a fitness program to reach your goals while taking into account any special considerations.

A certified personal trainer can be a great way to kick-start your healthy lifestyle or help get you over a weight loss plateau. First, when you exercise, you burn through stored glycogen in the muscles for energy.

To achieve genuine fat loss during a workout, 30 to 60 minutes of lower- to moderate-intensity exercise is required. Could lifting weights truly be one of the fastest ways to lose weight? Building muscle helps you lose inches all around, keeps your metabolism going after leaving the gym and will help you look better, too.

Researchers even discovered that weight training could be more beneficial for reducing belly fat than aerobic exercise. Protein is essential for building lean muscle and supporting a healthy metabolism.

Because it can sometimes be difficult to get all the protein you need through eating meat, protein powder is a great supplement for fat loss. You can add it to smoothies, baking or drink it in water or juice.

The best protein powders available include collagen protein, protein made from bone broth , organic whey protein, seed protein, pea protein, hemp protein and brown rice protein.

Collagen is the most easily digested protein and can help heal your body in addition to helping your metabolism. A meta-analysis published in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition.

Researchers found that adults supplementing with whey experienced significant decreases in body fat and body weight. The results were even more significant among adults who combined whey protein supplementation with resistance exercise. Quality greens powders contain fat-burning compounds like green tea, green coffee and rhodiola that can boost your energy.

They also contain green foods like chlorella, wheatgrass juice and kale that may help improve digestion and bloating. Try taking one scoop mixed with water before or after exercise. Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA.

These healthy fats can help reduce inflammation and may work to improve body composition and counteract obesity-related metabolic changes.

Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss. Take 1, milligrams of fish oil daily and 2, I. of vitamin D3. Probiotics are involved in energy homeostasis, regulation of appetite, dietary intake and storage of lipids.

Taking a daily probiotic can support digestion and may also help manage blood sugar, particularly when combined with prebiotics and a high-fiber diet.

Yohimbe or yohimbine is an herbal supplement. Yohimbine may have certain fat-burning abilities and work even better while someone is fasting.

That is the short answer. But most people want fat loss more than just weight loss. Thermogenic foods and certain supplements are good for speeding up your metabolism in general, but if you use them, you also need to keep your body in a metabolic state where you burn fat rather than muscle.

A high protein, high omega 3 fat, and low carb diet works well with thermogenic supplements. A horrible idea would be to use thermogenics and eat candy, bread, or sugary stuff regularly.

Those high carb foods spike your blood sugar, and force your body to store those carbs are body fat. Appetite suppressants, like 5 HTP and Garcinia Cambogia are a good alternative.

So are supplements which block hormones, like insulin, responsible for converting sugar into fat. Just look for supplements with no caffeine if you want to avoid the uncomfortable jittery feeling.

Everyone is different too. Some people love the caffeine content and the effect it has on them personally. Others hate it. See for yourself what feels good for you. RELATED PRODUCTS ZEN-X Is a natural supplement to help reduce anxiety. SLEEP-X Is a natural supplement to help you sleep.

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When looking for the best natural fat burner supplement, it is essential to pay attention to the ingredients used. Some natural ingredients like green tea extract, caffeine, and capsaicin have been shown to aid in weight loss and fat burning.

On the other hand, some ingredients may have adverse side effects or may not be effective in promoting weight loss. Another critical factor to consider when choosing a natural fat burner supplement is the dosage and frequency of use.

Some supplements may require multiple doses throughout the day, while others may be taken once a day. It is essential to follow the recommended dosage and frequency to achieve the desired results. After extensive research and testing, we have identified the best natural fat burner supplement available in the market.

Our top pick contains a blend of natural ingredients that have been scientifically proven to aid in weight loss and fat burning. In the next section, we will discuss the features and benefits of our top pick in detail.

We know that losing weight can be a challenging task, and sometimes we need a little extra help to achieve our goals. These supplements are designed to help boost your metabolism, suppress your appetite, and increase your energy levels, making it easier for you to burn fat and lose weight.

We have personally tried this supplement and here is our honest review. In our experience, the Premium Green Tea Extract Fat Burner Supplement is a great addition to any weight loss regimen. The supplement is formulated with natural ingredients that are safe and effective for both men and women.

The green tea extract, Garcinia Cambogia, and Raspberry Ketones work as strong thermogenic belly fat burners and diet pills that help to lose weight fast. We found that the supplement helped us feel more energized throughout the day and curbed our appetite, making it easier to stick to a healthy diet.

The antioxidant and free radical scavenger properties in green tea pills also support detox programs and healthy fat oxidation, promoting healthy digestion function and fat loss.

Overall, we highly recommend the Premium Green Tea Extract Fat Burner Supplement with EGCG for anyone looking for a natural and effective way to burn fat and lose weight. It is made in the USA with the highest-quality ingredients and is third-party tested to assure the quality and purity of each batch.

The high-stimulant fat burner contains ingredients like caffeine and green tea extract, which have been clinically shown to increase metabolic rate and support weight-loss goals.

One of the things we appreciate about Burn-XT is its comprehensive science-driven formula, which features effective doses of evidence-based ingredients like Capsimax cayenne pepper extract, high-potency green tea leaf extract, caffeine, and more. A meta-analysis published in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition.

Researchers found that adults supplementing with whey experienced significant decreases in body fat and body weight. The results were even more significant among adults who combined whey protein supplementation with resistance exercise.

Quality greens powders contain fat-burning compounds like green tea, green coffee and rhodiola that can boost your energy. They also contain green foods like chlorella, wheatgrass juice and kale that may help improve digestion and bloating.

Try taking one scoop mixed with water before or after exercise. Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats can help reduce inflammation and may work to improve body composition and counteract obesity-related metabolic changes.

Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss. Take 1, milligrams of fish oil daily and 2, I. of vitamin D3.

Probiotics are involved in energy homeostasis, regulation of appetite, dietary intake and storage of lipids. Taking a daily probiotic can support digestion and may also help manage blood sugar, particularly when combined with prebiotics and a high-fiber diet.

Yohimbe or yohimbine is an herbal supplement. Yohimbine may have certain fat-burning abilities and work even better while someone is fasting.

Although not every study has shown that yohimbe can have slimming effects, certain other studies have found positive results. One study found that yohimbine significantly increased mean weight loss in overweight female patients following a low-energy diet.

Taurine is a type of amino acid that is found in the tissues throughout the body. It can also be produced in small amounts. L-taurine is often added to energy drinks for those looking to take advantage of the potential taurine benefits.

It is believed to be associated with a number of health benefits, such as increased fat-burning during exercise and improved heart health.

Want to know how to lose weight fast? One option is trying the ketogenic diet. A ketogenic diet is an extremely low-carb diet in which you drastically reduce or completely eliminate the amount of glucose you eat. Once glucose has been eliminated from the body and there are no carbs available for your body to use for energy, the body will turn to stored fat instead, putting you into the metabolic state called nutritional ketosis.

By drastically reducing our intake of carbs, our bodies release less insulin. Less insulin in our bloodstreams means glycogen is used by our bodies as energy and not stored — and when that supply is over, it turns to fat next.

A low-carb diet is a diet that limits carbohydrate foods — such as foods with added sugar, grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat. There are various types of low carb diets in existence, one of which is a high-protein diet.

Low-carb diets tend to be either very high in fat or high in protein. If you choose to follow a high-protein diet, which is what the Atkins Diet and the South Beach Diet could both be considered, your diet will be roughly distributed as 30 to 35 percent calories from protein, 20 percent or less from carbohydrates, and about 45 to 50 percent from fat.

Similarly, carb cycling is a type of diet plan that involves eating more carbohydrates on certain days of the week, but doing the opposite on the other days: cutting carbs very low in order to achieve easier weight loss.

While there are different levels of vegetarian and vegan diets , most vegetarians steer clear of eating meats, including seafood and poultry.

What do vegans eat? Well, they take it a step further and avoid all products that come from animals, including dairy and eggs. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more. There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders.

A plant-based diet is naturally low in fat and high in fiber. People who follow a traditional Mediterranean diet know how to lose weight naturally without going to extremes. Made popular by the fortunate folks living in one of the most beautiful regions on Earth, people on the Mediterranean diet enjoy fresh fruits and vegetables, embrace fats like olive oil, and eat high-quality poultry and seafood, all in close-to-natural states.

With the allowance of an occasional glass of red wine or steak, this diet allows you to enjoy food and the occasional indulgence. The Paleo diet continues to be a good option. The Paleo concept of going grain-free can be greatly beneficial, as you strip away nutritionally bankrupt, starchy calories that spike insulin levels and instead usually replacing with more vegetables.

Along with jettisoning grain, sugar a major inflammatory and disease creator is forbidden. Instead, the diet relies on popular anti-inflammatory foods like wild-caught salmon, blueberries, leafy greens and nuts.

Also, let those close to you know of your intentions. One, getting emotional support for your goal is always helpful. Plus, it can help eliminate bad feelings that arise once you start making different choices. Share a post-workout selfie or join an online community where members cheer each other on.

Keeping an exercise or food diary can help you see weaknesses in your routine, push yourself out of a fitness plateau or notice what situations drive you to eat more or exercise less. Pencil workouts into your daily planner the same way you do dinner with friends or that important business meeting.

Opt for shorter bouts of exercise throughout the day instead, which science suggests has a similar benefits to doing longer workouts. Try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner strength session.

First, crank up the music. All you have to do is add your favorite fast-paced jams to a playlist and get moving. Second, consider exercising with a group.

Classes also provide an opportunity to try something new in a safe, supportive environment. Embracing a healthy lifestyle means cutting out some things you might have taken for granted, like after-work happy hours with coworkers or weekend brunches with friends. Instead, suggest fun alternatives, like taking a new exercise class together, going on a hike or checking out a spin class.

And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight. To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress.

Changing every part of your lifestyle at once is overwhelming and sets you up for failure. Decide on making just one healthy change a week to allow yourself time to adapt. A chronic lack of sleep is linked to weight gain, diabetes and more.

Plus, sleep is an important time to rebuild muscle from your workout routine and give your brain a chance to process and heal.