People are complaining about the side effects linked with some fat burners. In fact, some individuals are scared of trying different fat burners. They are important, especially if you want to get in shape faster.
After intense research and testimonials from some of my clients, I have compiled a list of natural fat burners that don't have side effects. In addition to this, they are readily available near you.
However, for these natural fat burners to be effective, you must combine them with regular workouts and a healthy diet at any given time.
- Caffeine in your coffee is a natural fat burner as it increases the metabolism, burning more fat.
- Ginger can increase a person's thermogenic metabolism, which in return burns more fat if regularly taken.
- Scientists have, on numerous occasions, proven that garlic is a natural fat burner.
- Green tea extract triggers fat metabolism and oxidation if consistently consumed.
- Turmeric is a thermogenic fat burner, and it aids in fat loss.
- Fiber helps break down fatty acids, carbs, and proteins.
How Does Your Body Metabolize Fat?
It’s kind of frustrating that body weight gain seems to happen so much easier than healthy weight loss. But there is a biological reason behind it. In human history, it’s not that long ago that we had to fatten up in summer and autumn and then rely on stored body fat in the winter.
With food and essential nutrition being relatively abundant these days, many people just end up in a cycle of piling on more body fat.
However, with the right diet and exercise routines, you can increase metabolism and boost fat-burning processes, reducing body fat.
This is a metabolic process where your body composition will increase its core temperature. And the energy for this is released from body fat storage. Many of the most popular fat-burning supplements trigger this process as a primary way for people to lose weight and burn fat.
This process is quite a bit more complex and more difficult to target in your metabolism. Without making you yawn too much by giving you a physiology lecture, it’s enough to say that your body will use enzymes and water to break down fatty tissue. (1)
A lot of experimental drugs and prescription medication for obese adults aim to target lipolysis while burning fat.
Other resources you may like:
What Are The Best Fat Burners?
The good news is that there are quite a few fat-burning products available that you can easily add to your diet every single day. And in many cases, they have additional health benefits that most people aren’t actually aware of when it comes to losing weight.
Some of them surprised even me.
One of the most common ingredients in weight loss supplements is caffeine.
Bet you didn’t know that the morning coffee you rely on will actually increase your metabolism. Caffeine also has an effect on your appetite, where it can actually reduce hunger cravings. (2)
In this regard, our review of Burn-XT thermogenic fat burner showed it had two and a half times as much per serving vs your average cup.
Unfortunately, if you think that a few extra trips to Starbucks might solve all your bodyweight problems, I have to tell you that the more caffeine intake you have, the lower the positive effects will be.
Your body will become desensitized and tolerant of this stimulant. This is why I recommend clients to cycle their body fat burning supplement, cycling between caffeine and caffeine-free dietary supplements to burn fat.
Here are some of our Recommended Caffeine-Free Fat Burners.
I was introduced to ginger as a teenager when my grandad swore that it helps with joint pains. The reason it can help with sore joints is that it’s a natural anti-inflammatory, which quite a few research studies have been able to prove.
Those studies have also shown that ginger has effects on people’s thermogenic metabolism.
There are quite a few fat burning supplements available, but it’s also really easy to include it with a healthy diet (more on this below).
I know what you’re thinking, if you’re overweight and obese, or just feeling a little portly, do you really want to add the smell of garlic to your everyday struggles?
As tasty as garlic can be, you might not want that smell following you around everywhere you go.
But there are extracts available that don’t smell as bad, and they can promote fat loss in a similar way to caffeine.
Related Article: Best Garlic Supplements
Studies show that allicin (a compound produced when garlic is finely chopped or crushed) may lower blood pressure, especially in those with already high blood pressure. Lower pressure means a healthier heart and a healthier you!
- Lisa Lillien, Author and Blogger
4. Green Tea Extract
Personally, I’m not a big fan of the taste of green tea extract, but I do fully understand all the positive effects green tea has. That’s why I make sure that the fat burning supplements I choose have some green tea extract to promote weight loss.
Most people I talk to are aware of the antioxidant effects of green tea extract and that green tea is a great way to help you detox your body and reduce some of the harmful toxins that can build up. (3)
But green tea is also quite effective at triggering fat metabolism and fat oxidation in the same way caffeine does.
This was actually a new one for me, but I have noticed that quite a few thermogenic fat burners include it because there have been some positive results from research studies.
One, in particular, went through a trial with overweight or obese people and did see a positive correlation.
If you like adding Asian spices to your food, then turmeric is actually a very tasty way to help you lose weight and burn fat using completely natural foods.
No, this is not a recommendation to find the nearest Cinnabon and get some blood sugar spikes going.
As tasty as those treats are, they will cause all sorts of problems for your blood pressure and heart health.
But cinnamon itself is not the culprit, and research studies have revealed that it contains an oil that is linked to thermogenic effects. You can also watch this video to learn how to mix cinnamon into water to promote weight loss. Let me know if it works for you!
If you want to lose weight and struggle with the hunger cravings, then higher levels of dietary fiber intake can help you increase your success rate. Many types of fiber will pass through your digestive system, which means they don’t even count as calorie intake.
Eating high-fiber foods alongside high-protein foods will also help your overall gut health, which will make it a lot easier for you to break down nutrients, including protein, carbs, and fatty acids.
And the more effective your digestion is, the easier it will become to lose weight and burn fat.
These are just a few of the many fat burners out there. Here are a few more bonus fat burners for you to lose body fat and prevent weight gain:
Are All The Ingredients Safe To Take?
The good news with fat burners is that they are generally classified as safe to take with no side effects.
However, before you rush to your local health or whole food store, there are a few things to keep in mind if you want optimal weight loss.
Yes, all the above ingredients will promote fat burning and weight loss, but that doesn’t mean you should be piling them onto your food every time.
There are two negative things to such an approach.
First of all, even if you don’t have any allergies to the ingredients, you can still suffer side effects by taking in too much with your diet. Very large doses can quickly make you sick.
Secondly, you can desensitize your metabolism and actually reduce the positive effects. That’s why it’s always a good idea to switch them around on a regular basis.
The final thing I would say about safety is that you should always try out a small amount first, especially for things you’ve never eaten before. Once you know that you don’t have any intolerances, you can then increase your intake and experiment with different combinations.
How Can You Implement Them In Your Diet?
The great thing is that all the above ingredients can be very easily added to your daily routine to help you get to your weight loss goals.
For example, you can slice ginger and add it to hot water for a few hours to create a kind of tea or tonic. The flavor might take a bit of getting used to, but it’s an excellent way to get a daily dose of ginger.
Personally, I love adding cinnamon to my morning oatmeal, and I cannot function without a coffee first thing in the morning, so I get to tick off two items from the list before I head to work.
As for garlic and turmeric, I have to say that I take garlic sparingly and only on occasion. In my line of work where I speak directly with people all day, I simply cannot be smelling like freshly peeled garlic.
But turmeric is something I take daily, either by adding it to my favorite curry dishes or in capsule form. As it also helps with your brain function, you can also boost your mental fitness while you’re at it. Consider adding conjugated linoleic acid as a supplement as well.
It is turmeric's abundance of a compound called curcumin that makes it so special. Studies have shown that curcumin is an antioxidant, meaning that it can protect our cells against damage caused by free radicals.
- Honor Whiteman, Editor
Do fat burners really work?
Yes, fat burners really do work, as long as you pick natural ingredients that have been scientifically proven to increase levels of metabolic activity. By triggering thermogenic effects, you can burn extra calories while going about your regular daily life. It's especially when you consume conjugated linoleic acid alongside these.
What foods help burn belly fat?
The most effective foods to help burn belly fat include caffeine, ginger, turmeric, and cinnamon. They have all been proven to have positive effects on weight loss and are very easy to add to your daily diet.
Which fruit burns the most fat?
Garcinia cambogia and blueberries are two fruits that help to burn the most fat. Not only are they a great way to get plenty of vitamins and antioxidants into your system, but they also trigger thermogenic processes to help you melt away some of those stubborn flabby areas.
Does lemon burn fat?
No, lemon doesn’t burn fat, and it is a very common misconception. But studies have shown that it’s no more effective than plain water. However, when you drink fresh lemon water, it can help to suppress your appetite and deal with hunger pains.
Does green coffee bean extract burn fat?
Yes, green coffee bean extract does help to burn fat, or more accurately, the caffeine it contains will do all the work. It’s a known thermogenic, which means it will increase your body temperature by processing extra fat as a source of energy.
Best Natural Fat Burners: The Bottom Line
The only road to effective body weight loss is a combination of dietary improvements and physical activity through exercise.
But once you have those two things sorted out, then it’s time to look at maximizing your metabolic rates to get everything possible out of your efforts.
With the above natural ingredients, you’ll be able to make a significant difference, whether you’re overweight and looking to improve your health, or you’re a bodybuilder looking to increase muscle mass and definition.
If you’re struggling to get all these added to your food, then why not check out some of the fat burning supplements we recommend for increasing muscle mass without compromising calorie intake:
1. Achim Lass, Robert Zimmermann, Monika Oberer, and Rudolf Zechner, Lipolysis – A highly regulated multi-enzyme complex mediates the catabolism of cellular fat stores, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3031774/
2. Schubert MM, Irwin C, Seay RF, Clarke HE, Allegro D, Desbrow B., Caffeine, coffee, and appetite control: a review., retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28446037
3. SARAH C. FORESTER and JOSHUA D. LAMBERT, Antioxidant effects of green tea, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679539/
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