The truth about fat burners

Intro
Everyone is looking for the quickest, easiest way to lose that unwanted body fat. You hardly see a commercial break that doesn’t include some sort of ad for a weight loss supplement. An Internet search reveals no less than 10 MILLION hits for the term “fat burners.” It’s time to separate fact from fiction.

What “they” want you to believe
One of the favorite product categories of the billion-dollar supplement industry is fat burners, and there are literally hundreds you can try. The claims of incredible weight loss are as numerous as they are outrageous. Every one of them wants you to believe that this large group of people who have amazing (and retouched) “before and after” pictures really lost all this weight by eating an unhealthy diet, sitting on the couch and popping a pill. It’s a brilliant appeal to your emotions: who wouldn’t want to lose weight without lifting a finger? The reality of the situation is not quite that rosy. Think about it this way; if you really could lose weight by popping a pill, why are we in the middle of the worst obesity epidemic in history? The answer is simple; because there is no magic pill that takes away the need for a healthy diet and exercise program.

Fat burners can still be good
Just because fat burners aren’t magic pills doesn’t mean they can’t be used for their original intended purpose; nutritional supplementation. The word ‘supplement’ implies that this product is something that can help you reach your goals, not do the hard work for you, and that’s exactly what a quality fat burner can do. So how do you separate the good from the bad? A couple simple steps can give you a greater chance of finding an effective product. First, ask people you know who have made the same fitness journey you’re starting. Odds are they have tried several fat burners and found one that works better than the others. While this isn’t a guarantee of success (everyone’s body is different), it's better than just picking something off the shelf. Second, you need to do a little bit of research on your own. This article is a good place to start, but if you really want to dive into the world of fat burner’s, save yourself both time and money before you open your wallet. Remember, if you’re on ANY medication, it’s a good idea to discuss any drug interaction warnings with your doctor before you start a new supplement.

Two basic categories
Fat burners can be broken into two separate groups: thermogenic (stimulant-based) and lipotropic (non-stimulant-based). For those who can take them, stimulant-based fat burners can be very effective. They assist in burning fat by raising your body’s core temperature and heart rate. Some examples you probably already know are Caffeine, Green Tea and Guarana. In response to some people being overly sensitive to stimulants, non-stimulant-based fat burners started becoming more popular. These work by creating one of several chemical reactions in your body to help either burn fat or block fat storage. You might have heard of Pyruvate or Chromium. The most effective fat burners will incorporate several different stimulant-based and non-stimulant-based ingredients.

Fancy ingredients
There are a host of fancy-sounding ingredients out there (especially in non-stimulant-based fat burners) that marketers hope you believe will incinerate your fat stores. Let’s examine a few of the popular ones. Some common active ingredients are Pyruvate, Chromium, Chitosan, HCA (hydroxycitrate), Choline, Inositol, and Methionine. You certainly don’t need to memorize any of these names; just be aware of any product that touts the “new miracle ingredient” that burns off your belly fat. Some other fat burners take the Eastern Medicine approach. You might have heard of White Willow Bark (non-stimulant), Kola Nut and Guarana (both stimulants). All of the products in this paragraph have one thing in common: none of them are nearly as effective as the marketers would have you believe.

What works
In general, if you can take a stimulant-based fat burner, look for one that contains caffeine, green tea or guarana. If you’re sensitive to stimulants, you’ll have to do a little more experimentation, but supplements containing Pyruvate and HCA are the most popular. Remember, NONE of these supplements will be effective if you just pop a pill and turn on the TV; diet and exercise is still the key to achieving your fitness goals.

Ephedra
The most effective legal fat burner ever released on the market was the controversial Ephedra. Unfortunately, many people were not able to understand the conditions under which Ephedra should be responsibly used, so it was deemed illegal for sale in the US. I’m discussing it briefly here because there is a good chance that the legality of the FDA’s ruling against Ephedra will be challenged in the future.

Summary
Fat burners can be effective supplements, but a supplement is all they are. No magic pill will ever be able to replace the results of a healthy diet and exercise program.


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