Do "fat burners" really work?

Dear Burning to know, 

With all the talk about weight loss tips and tricks, fat burners will come up. Fat burners are supplements or medications marketed for weight loss. Most of these products work by suppressing appetite, however, the effects of each vary depending on the ingredients. Non-regulated products, like many supplements, should be used cautiously as they may fail to list ingredients with adverse side effects and can be falsely advertised. It’s recommended to consult a health care provider before using any over-the-counter supplements that claim to be “fat burners”. Prescription drugs have more evidence to suggest effectiveness and meeting with a health care provider is the only way to get them prescribed. While fat burners are one method to promote weight loss, diet and exercise changes may also help promote more long-term results. Keep reading to learn about fat burners and weight loss! 

What are fat burners, and how do they work? 

Fat burners are supplements or medications that claim to aid in weight and fat loss. They can take many forms, from capsules, tablets, and powders to injections. Their effectiveness and side effects depend on the ingredients and administration methods used. Despite what the name may suggest, fat burners typically promote weight loss by suppressing appetite, increasing metabolism (how quickly your body turns food into energy), or decreasing fat absorption rather than by directly burning fat cells.  

What are the prescription options? 

There are many prescription fat burners on the market. These medications work by making you feel fuller, less hungry, or by reducing the fat your body absorbs. Typically, a health care provider will recommend this weight-loss option for those who are considered obese or for those that have health conditions related to excessive body fat. Health care providers review your medical history and other factors such as pregnancy or breastfeeding, before deciding if they can prescribe these medications.  

The FDA has approved the following prescription weight loss drugs for long-term use (more than twelve weeks): 

• Bupropion-naltrexone 
• Liraglutide 
• Orlistat 
• Phentermine-topiramate 
• Semaglutide 
• Setmelanotide 

List adapted from Mayo Clinic 

If you think that prescription weight loss drugs might be the option for you, discussing with your health care provider is a crucial step. 

What are over-the-counter fat burners? 

Over-the-counter fat burners typically take the form of supplements. Research suggests that the weight loss benefits of taking fat burner supplements are limited and depend on the brand and ingredients. The ingredients in these supplements vary, however, many seem to feature: 

• Caffeine 
• Fiber 
• A variety of vitamins, minerals, and herbs 

List adapted from WebMD 

While there are many over-the-counter fat burners available for purchase, research suggests that you should use them with caution. This is because many vitamins and supplements aren’t regulated by the Food and Drug Administration (FDA). Often these sorts of products include ingredients that aren’t listed on their ingredient lists and may make claims that aren’t supported by research. Additionally, some products may contain large amounts of each ingredient. If taken, these supplements could cause you to surpass the daily recommended intake of caffeine, vitamins, and minerals. Taking more than what is recommended daily could have a negative impact on your health. 

Are natural fat burners safer? 

It’s important to note that just because a product is labeled as natural or seems to contain natural ingredients doesn’t necessarily mean it’s safe. For example, ephedra, an herb once used in fat burners, was found to have detrimental health effects when consumed. Another example is Yohimbe, a plant compound featured in fat burner supplements, which has adverse effects such as agitation, anxiety, headaches, and heart and kidney problems. Additionally, some products may contain undisclosed ingredients that could have a range of side effects. 

If you’re considering purchasing a fat burner supplement, it’s recommended that you check in with a health care provider before use, regardless of the product’s ingredients and labels. 

How else can you address fat storage without fat burners?  

If you’re looking to lose weight and don’t think weight loss drugs and supplements are right for you, don’t fear! There are many lifestyle changes you may be able to make to achieve sustainable long-term weight loss. Some of these include: 

• Setting motivating goals and expectations: understanding that all bodies are different, and weight loss looks different for everyone is a great place to start. Rather than focusing on something like your outward appearance, emphasizing the health benefits of your lifestyle changes may be more motivating. Further, having realistic expectations, being flexible, and giving yourself room for adjustment may make it easier for you to meet your goals. Finally, it’s recommended to aim for gradual weight loss as this is more likely to lead to long-term results. 
• Reducing calorie intake: while this can be achieved by reducing portions and limiting high-calorie foods, it’s crucial to ensure that you are still including essential vitamins and minerals in your daily intake. Aiming for a balanced, maintainable, and tasty diet is key to making a long-term change. 
• Staying active: exercising looks different for everyone. You may consider starting your fitness journey by going on walks or following short at-home workouts you find on the internet or from your favorite content creator. Creating a routine that feels good with your schedule and your body’s limitations is essential for long-term results and sustainability.  

Weight loss comes in many forms and often requires trial and error. Whether or not you’re looking to use fat burners, eating nutritious foods and engaging in exercise are great practices to incorporate into your day-to-day routine.  

Hoping that the mystery of fat burners and how they work has been cleared up!