Studies also show that green tea supplements can help you to burn more calories during your workout with no change in intensity. You can also take your fat burner about 30 minutes before your workout. Since fat burners contain a lot of ingredients that can help supply energy (like caffeine), it may be beneficial to take them pre-workout for an added jolt of energy. ( 6)( 7)

Forskolin:This root extract may help increase your body’s fat-burning abilities, according to Memorial Sloan Kettering Cancer Center. Although we know it’s a common word, we don’t love to consider eating certain foods as ‘cheating.’ With that said, if you’re going to indulge or stray from your meal plan, enjoy it. A single meal isn’t going to offset your progress. L-carnitine. L-carnitine is a naturally occurring amino acid. Some studies show that it can help you burn fat, but the evidence behind it is mixed ( 47, 48). However, research has found this effect only in a few individuals. In most people, these active compounds cause insomnia and increased heart rate. Sleeplessness is again linked to obesity and weight gain ( 12).L-Carnitine: Some evidence suggests L-Carnitine may improve muscle metabolism, but a significant amount is required and, once again, the inclusion rate here (10 mg) is just too low. Claim vs. Truth: Do Weight-Loss Supplements Really Work?” Get-U-Fit Blog, Warhawk Fitness & Aquatics, University of Wisconsin Whitewater. Inhibits adipogenesis i X The process of creating adipocytes from stem cells in the body that then develop as the adipose tissue. and reduces leptin levels

Food supplements are intended to supplement the diet and should not be substituted for a varied diet and healthy lifestyle. There are dozens of ingredients in weight-loss supplements, including herbal ingredients and other compounds. Some of the more common ingredients are: Caffeine L-Carnitine:A powerful antioxidant that is a common ingredient in body building supplements because of its ability to boost testosterone levels, but there is no evidence to suggest it can assist weight loss.HTP:This is a chemical your own body can produce and may have a positive effect on your sleep, mood, and appetite, according to Mount Sinai Medicine. Claims: To contain vitamins, minerals and botanical extract that combines with a 14 day eating plan can help you reach your weight loss target. It depends on both your health and the fat burners. Some fat burners (generally stim-free ones) only contain natural ingredients that are usually safe for daily consumption. On the other hand, others contain ingredients that can be harmful if taken in high doses or over a long period of time. Keep in mind, many fat burners are meant to be taken in 4-6 week cycles, not over the course of months or years. References

Poulsen, M. M., Jørgensen, J. O., Jessen, N., Richelsen, B., & Pedersen, S. B. (2013, July). Resveratrol in metabolic health: An overview of the current evidence and perspectives. Annals of the New York Academy of Sciences, 1290, 74-82Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Iodine:Derived from kelp, in this supplements’ case, iodine can help regulate your body’s metabolism, per the Harvard T.H. Chan School of Public Health. Green tea extract is also rich in caffeine and the polyphenol epigallocatechin gallate (EGCG), both of which are compounds that can help you burn fat ( 12, 13). B Vitamins:If you’re deficient in B vitamins, getting your daily recommended value can help your body use the carbs you eat for energy during your workouts (more on that below). MA Hollands, JR Arch, MA Cawthorne. A simple apparatus for comparative measurements of energy expenditure in human subjects: the thermic effect of caffeine. Am J Clin Nutr. 1981 Oct;34(10):2291-4.