Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

7 Best Natural Fat Burner Ingredients For Rapid Weight Loss

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: August 24, 2022

I’m quite a fan of recommending different stacks of supplements to my clients, whether they are high-performance athletes or just the average person looking to lose a bit of fat that has built up over the years.

Now, there really isn’t a secret recipe for effective weight loss.

If you want to burn fat, you need a diet with net negative calories and exercise on a very regular basis. But if you want to speed things up a bit, then there are some natural fat burners that will help you burn more calories.

Even a small boost can add up over several months and ultimately get you to your goals faster.

While there are a lot of supplements available that help with fat loss, I decided to sit down with my dietitian and come up with a list of natural ingredients that can help boost your metabolism.

How Does Your Body Metabolize Fat?


It’s kind of frustrating that weight gain seems to happen so much easier than 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 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 fat-burning processes.

1. Thermogenics

This is a metabolic process where your body will increase its core temperature. And the energy for this is released from stored body fat. Many of the most popular fat-burning supplements trigger this process as a primary way for people to lose weight.

2. Lipolysis

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.

What Are The Best Natural Fat Burners?

The good news is that there are quite a few natural 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.

Some of them surprised even me.

1. Caffeine


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 fat burners, cycling between caffeine and caffeine-free fat burners.

Here are some of our Recommended Caffeine-Free Fat Burners.

2. Ginger


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 supplements available, but it’s also really easy to include it with a healthy diet (more on this below).

3. Garlic


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

green tea

Personally, I’m not a big fan of the taste of green tea, but I do fully understand all the positive effects it has. That’s why I make sure that the supplements I choose have some green tea extract.

Most people I talk to are aware of the antioxidant effects it has and that it’s a great way to help you detox your body and reduce some of the harmful toxins that can build up. (3)

But it’s also quite effective at triggering fat metabolism in the same way caffeine does.

As you can see, the benefits are incredible and one of the reasons why our #1 recommended nighttime fat burner contains it.

5. Turmeric

Turmeric for weight loss

This was actually a new one for me, but I have noticed that quite a few 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 using completely natural foods.

6. Cinnamon


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 for weight loss. Let me know if it works for you!

7. Fiber

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 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.

These are just a few of the many natural fat burners out there. Here are a few more bonus natural fat burners for you:


Are All The Ingredients Safe To Take?


The good news with natural 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.

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?

banana for breakfast

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.

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

Natural Fat Burner Supplements You Can Take:


fat burners

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.

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 coffee burn fat?

Yes, coffee 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.

Natural Fat Burners: The Bottom Line

thumbs up

The only road to effective 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 supplements we recommend:


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
2. Schubert MM, Irwin C, Seay RF, Clarke HE, Allegro D, Desbrow B., Caffeine, coffee, and appetite control: a review., retrieved from
3. SARAH C. FORESTER and JOSHUA D. LAMBERT, Antioxidant effects of green tea, retrieved from

Was this article helpful?

About The Author