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How Long Do Fat Burners Take to Start Working?

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: July 8, 2021

Frustrated with how long it’s taking your fat burner to actually work?

If you’re looking to lose weight, you’ll need to do more than just taking pills and swallowing.

here’s a whole myriad of factors that can affect the effectiveness of burner supplements, all of which help you lose weight.

Here’s our research-based advice on how to accelerate your burner pills and help you lose weight in no time. Read on to learn more.

How Long Do Fat Burners Take to Start Working?

A watch, a glass of water and different supplements on a table

In most cases, fat burners work within minutes of being ingested or up to 45 minutes afterward, depending on the bioactive ingredients found in the fat burner.

Burner supplements work by targeting the fat cells in the human body.

These stored fat supplies are abundant in calories, which can be broken down to provide you with more energy.

Fat burners loaded with stimulants such as caffeine and green tea extract tend to kick in very quickly.

That leaves you with a feeling of alertness and energy and may even increase your body temperature due to its thermogenic properties.

Once absorbed by the body, fat burners initiate the fat loss process, which can last for a few hours. In general, fat burners have a half-life of 3-5 hours, which is the time it takes for their effects to be halved.

How Can You Speed Up the Effectiveness of a Fat Burner?

Most people take fat burner supplements with the notion that it’ll melt down stored fat like ice cream on a sunny day.

In reality, things aren’t that simple. According to researchers, “dietary supplements have capabilities to achieve a reduced body mass, fat mass and improvement in cardiometabolic health in combination with exercise or diet and exercise regimens [1].”

 

- James E. Clark, Health Researcher

This means that while fat burner supplements are effective at what they do, individuals also require a healthy diet and exercise to achieve significant body weight loss results.

Below are some tips you can use to speed up the effectiveness of your fat burner.

Proper Timing and Dosage

Hand holding different pills

Many fat burners work by increasing your metabolic rate, which determines the amount of calories you burn.

By strategically timing when you take a fat burner, you can maximize the amount of calories lost and ensure results.

As a result, the best time to take fat burners is just before a workout or in the morning, right before your breakfast.

If you’ve noticed yourself being sluggish and inactive when you first wake up, it’s because our metabolic rate is radically slowed down during sleep.

Taking a fat burner supplement 30 minutes before breakfast can help kick-start your metabolism and get the fat loss process going.

You can also use a fat burner as part of a pre-workout formula. Taking a burner supplement just before a workout will provide you with a burst of explosive energy that’s perfect for engaging in intense exercise.

Note that manufacturers give specific doses and serving guidelines based on the concentration of ingredients in the formula.

Taking a heavier dose than what is recommended will not increase fat loss results. In fact, it’s more likely to do the opposite, as greater amounts will influence your body to develop tolerance at a faster rate.

Commit to Working Out

Woman working out

As mentioned previously, you can’t just take a fat burner and expect the weight to disappear into thin air.

Fat burner pills burn fat best when paired with an intensive workout routine that gets your heart rate up.

If you’re looking to lose weight, you’ll need to expend more energy than you’re taking in.

Engaging in high-intensity exercise results in the body expending large amounts of energy, which needs to be recovered.

As fat burner supplements result in increased metabolism, they can provide you with more than enough energy by increasing the amount of calories that get converted into energy.

Additionally, our bodies engage in certain processes after a workout, which require energy to get going. These include recovery, muscle repair, and the balancing of blood sugar and pH levels.

All these factors result in large energy demand, helping your body burn calories and lose weight long after the fat burner wears off.

Increasing Protein Intake

Protein foods on table

Some fat burner supplements include appetite suppressants to limit your food intake and consume fewer calories.

While this plays a role in helping you to suppress your appetite and not feel hungry, your body still requires essential nutrients and calories to function properly.

One of these nutrients is protein, responsible for the development, repair, and maintenance of lean muscle.

Without adequate protein levels, your body begins to eat away at muscle mass as you burn fat, making it one of the biggest issues when it comes to burner supplements and intense workouts.

That means that while you may indeed hit your intended weight target, your desired physique will be next to impossible as your body won’t have enough protein to build muscle and keep them looking healthy.

If you want to avoid looking like a scarecrow, make sure to get enough protein!

Staying Hydrated

Woman drinking water

Taking a burner pill will push your body into overdrive and force your bodily systems to work harder than usual.

As a result, your body tends to sweat in greater amounts, leading to dehydration if not properly managed.

Additionally, some ingredients, such as caffeine, come with a diuretic effect, which causes a greater frequency of urination.

Combined with increased sweating, this adds to the amount of water lost and greatly increases the risk of dehydration.

That’s not all, folks - dehydration slows down your metabolic rate, which in turn decreases the efficiency of the fat loss process.

To avoid complications and make the most of your fat burner, drink an average of 2 liters of water throughout the day.

For those that live in hot environments or partake in vigorous workout routines, you’ll need even more water.

Most manufacturers recommend taking at least one glass of water alongside one dose to facilitate optimal results.

Cycling Your Fat Burner

Close up image of pills

Initially, a fat burner will provide great results as it is relatively new to your body.

During this period, your body reacts very quickly to the supplement, resulting in sky-high metabolic rates and a ravenous appetite for burning fat.

After 12 weeks, these effects drastically decrease. Metabolic spikes slow down, and your body slowly becomes accustomed to the effects of burner supplements.

With prolonged use, the body develops a tolerance towards its effects, which is most common with burners that contain stimulant ingredients.

Eventually, the body will become completely insensitive and will no longer respond to a burner's attempts to increase metabolic rate.

To avoid a complete fat burner burnout, you’ll want to cycle your burner supplements in weekly on and off doses.

Most medical experts recommend taking a pill for three to four weeks, followed by a two-week break. This interrupts the pattern that your body is used to, allowing your metabolic rate to reset itself and remain sensitive to the effects of burner supplements.

Additionally, cycling also helps to minimize the impact of side effects associated with burner supplements.

Common side effects include anxiety, insomnia, high blood pressure, stomach issues, and behavioral problems.

So, which fat burners should I take?

Getting Enough Sleep

A person sleeping

Getting enough sleep is essential if you’re looking for optimum performance from your burner supplements.

Sleep deprivation results in fatigue and increased stress, two symptoms that can negatively impact your ability to lose weight.

Our bodies rely on a good night’s sleep to perform certain functions that would be disruptive if we were awake.

That includes regulating hormones, repairing and maintaining muscles, and restoring damaged tissues.

Unfortunately, burner supplements that contain stimulants can affect your sleep if taken late in the evening.

Most fat burners contain stimulants that may result in restlessness and insomnia, which can disturb your sleep patterns.

To avoid this, take them early in the day or in an adequate time period before bedtime.

How Long Does It Take to See Fat Loss Results From Fat Burners?

Top view of green pills

Most people start to notice fat loss results within two weeks of taking a fat-burning supplement.

The biggest mistake that people make when it comes to burner supplements is setting their weight targets on a day-to-day basis.

The factors such as the weather, effectiveness of the burner pill, diet, and exercise routine can all affect when results manifest themselves.

As a result, it is not uncommon for a person to see no results for days, only to realize they’ve shed 2-4 pounds the very next morning.

That makes patience and commitment the biggest roadblock people hit when it comes to burner supplements. Before their efforts have manifested themselves, they have already given up due to frustration and a lack of resolve.

For individuals struggling with obesity, their weight loss results are most likely to be noticeable in a shorter length of time compared to someone that is less bulky.

If you’re looking to utilize burners as part of your fat loss journey, make your goals realistic and don’t give up even when things seem hopeless. Dropping two of three pounds a week isn’t ‘too little’ - it’s evidence that the burner is working as intended and that you’re on the right track.

FAQs

How Long Does a Fat Burner Stay In Your System?

The effects of a fat burner pill depend on the ingredients. Caffeine and non-stimulant burners can last around 4-5 hours, with caffeine-loaded burners lasting up to 10 hours.

When Should I Take Fat Burners?

The best times to take a fat burner pill are an hour before breakfast or just before a workout.

Taking a fat burner before breakfast will spike up your metabolic rate, whereas taking it before a workout will provide you with a burst of energy that’s perfect for maximizing gains.

Accelerate Your Fat Burner Results Through Commitment and Focus

If you’re looking to lose weight, a burner supplement is just one of the many factors that influence burning fat.

For long-term results, you’ll want to implement the tips we’ve mentioned, such as cycling, getting enough protein, committing to your workouts, and getting enough sleep.

With enough dedication and focus, you’re bound to see results eventually. After all, even the most stubborn fat cells can’t stand in the way of sheer human willpower.

Let us know how our weight loss tips help you with your burner results.


References:

  1. https://journals.sagepub.com/doi/abs/10.1177/0260106020982362

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