Written by Kyle Hunt | BEXSci.
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
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Are you tired of sifting through a sea of weight loss solutions that promise the world but deliver little? It's time to discover the power of natural fat burners. These unique supplements, backed by science and rooted in natural ingredients, offer a proven and effective way to achieve your weight loss goals.
Forget about the empty promises of trendy diets or magic pills. Natural fat burners provide a sensible and sustainable approach to shedding unwanted pounds. By harnessing the power of metabolism-boosting compounds, appetite control, and fat oxidation support, these supplements work with your body to optimize its fat-burning potential.
In this guide, we'll dive into the science behind natural fat burners, exploring the key ingredients that make them effective and safe. We'll provide practical tips on incorporating them into your daily routine, ensuring you stay on track and maximize your weight loss efforts.
Say goodbye to the frustration of ineffective methods and embrace the natural path to weight loss success. The time for a true transformation is now. Let's get started.
Table of Contents:
- What Are Natural Fat Burners?
- Do Natural Fat Burners Work?
- What Are The Best Natural Fat Burners?
- 5 Best Fat Burning Food & Drinks
- 7 Best Natural Fat-Burning Supplements
- Tips For Using Natural Fat Burners
- Benefits & Drawbacks of Natural Fat Burners
- How Much Weight Can You Lose With Natural Fat Burners?
What Are Natural Fat Burners?
A natural fat burner supplement is an over-the-counter product designed to help you lose weight faster and more efficiently. Although all-natural fat burners are not magic, numerous compounds have evidence to show they work.
The idea is to combine good natural fat burners with a calorie-restricted diet and a regular exercise routine. A fat burner can be the icing on the cake to the fat loss process if used correctly. And since fat loss is such a time-consuming and challenging process, it's no surprise that fat burners are among the top-selling weight loss supplements on the market.
Healthy natural fat burners differ from drugs or prescription medicine used to treat obesity. When a supplement is described as "natural," the ingredients are from natural sources like plants, animals, minerals, or other naturally occurring substances. For example, these 5 Best Vitamins to Boost Metabolism are great examples of natural fat burners.
Natural supplements are typically minimally processed and do not contain synthetic additives. Natural supplements are also generally safer, with fewer side effects.
In the article, we will look at several fat burners, including some foods and drinks that can help you lose fat.
Do Natural Fat Burners Work?
The quick answer is that natural fat burners are effective. The right ingredients can help you burn more calories and control your hunger, leading to better weight loss. On the other hand, they will not melt fat off your body on their own. Even the best natural fat burners are not magical. You must still put in the work.
Natural fat burners can be the final piece of the puzzle if you eat in a caloric deficit, weight train, and do cardio.
There are a few different types of natural weight-loss ingredients. Some work by increasing the metabolism and boosting energy, while others decrease appetite or affect nutrient partitioning.
One of the most common natural fat burners is caffeine. Yes, our favorite morning pick-me-up has weight-loss properties too. A 2019 Meta-Analysis found consuming caffeine promotes reductions in body weight, body fat, and body mass index1.
What Are The Best Natural Fat Burners?
A high-quality natural fat burner possesses several key attributes, whether in food or supplements.
First and foremost, it should be backed by scientific research. Many ingredients are touted to assist with fat loss, but few have substantial evidence.
Furthermore, a reliable natural fat burner should contain ingredients in effective dosages. For example, some foods contain fat-burning ingredients only if consumed in large quantities. In those cases, a supplement might be a better option. From a supplement standpoint, the formula should include dosages used in research.
Lastly, a superior natural fat burner prioritizes ingredient quality and purity. It is crucial to choose products that source their ingredients from reputable suppliers. For example, green tea extract should be derived from high-quality tea leaves, ensuring it contains the active compounds responsible for its fat-burning effects. You can learn more about this in our article: Is Green Tea Good For Weight Loss?
5 Best Fat Burning Food and Drinks
There are some great natural fat-burner food and drinks that will support your weight loss efforts. Let's examine some of the best choices and understand why they work and how to incorporate them into your diet.
1) Lean proteins:
High protein low fat foods like chicken breast, turkey, lean beef, fish, and eggs are excellent lean protein sources.
Protein requires more calories to digest than carbohydrates and fat, leading to a higher thermic effect, and protein is better at promoting satiety2. Additionally, protein helps preserve muscle mass during weight loss, which is crucial for maintaining a healthy metabolism.
Aim to include lean protein in each meal to enhance fat burning and promote satiety.
2) Green tea:
Green tea is a popular drink containing catechins and caffeine, shown to enhance fat oxidation and boost metabolism3.
Enjoy a cup or two of green tea daily to reap its fat-burning benefits. You can't go wrong sipping Bigelow Classic Green Tea throughout the day.
3) Coffee:
Besides being a morning jolt of energy, coffee can also aid in fat burning. The caffeine in coffee can increase your body's daily energy expenditure4. Green coffee bean extract also contains high quantities of chlorogenic acid, which can help you burn fat.
However, consuming coffee without excessive added sugar or creamer is essential. Stick to black coffee or choose a natural sweetener like stevia to avoid unwanted calories.
4) Chili peppers:
Spicy foods containing compounds like capsaicin, found in chili peppers, can help boost metabolism and promote fat burning5.
Capsaicin is one of the best thermogenic fat burners that works by raising body temperature and increasing calorie expenditure. Incorporate chili peppers or hot sauce into your meals to add flavor and give your metabolism a little kick.
5) Fruits & Vegetables:
Eating more fruits and veggies is excellent for fat burning due to being low-calorie, high-fiber, and providing an abundance of nutrients.
These plant-based foods promote a feeling of fullness and satiety, reducing the likelihood of overeating. The fiber in fruits and vegetables aids digestion and helps regulate blood sugar levels6. Additionally, many plant foods are rich in water, keeping you hydrated while providing volume to meals without excess calories.
By incorporating a variety of colorful fruits and vegetables into your diet, you can support your fat-loss goals while nourishing your body with essential vitamins and minerals.
7 Best Natural Fat-Burning Supplements
Here is a list of the seven most effective fat-burning supplements.
1) Caffeine:
Caffeine is a stimulant that increases energy expenditure and fat oxidation7. It works by blocking adenosine receptors, leading to heightened alertness and a temporary boost in metabolism.
Additionally, caffeine can enhance exercise performance, allowing more calories to burn during workouts. To use caffeine for fat burning, consume it in moderate amounts from sources like coffee, capsules, or pre-workout supplements.
Aim for a dosage of around 100-400 mg daily, but be cautious if you are sensitive to stimulants or have any underlying health conditions. If you're looking for some recommendations, check out our list of the 7 Best Caffeine Pills.
I particularly like BulkSupplements Caffeine Pills, which sole ingredient is caffeine anhydrous, making it an ultra-effective, no-frills option.
2) Yohimbine:
Created from the bark of the Yohimbe tree, yohimbine works by blocking alpha-2 adrenergic receptors, which can help release stored fat for energy.
It has been shown to increase lipolysis (breakdown of fat) and promote weight loss8. With yohimbine, starting with a low dosage (5-10 mg) to assess tolerance and gradually increasing to a maximum of 0.2 mg/kg of body weight per day is recommended.
Take it in a fasted state, as insulin can inhibit its fat-burning effects. However, yohimbine is not suitable for everyone. Some users don't like the feeling they get after taking it.
You can find yohimbine in fat burners, some pre-workouts, like one of our favorites, Edge of Insanity, and as a standalone supplement. For those interested in taking it as a standalone supplement, I like Nutricost Yohimbine HCL, an extra-strength yohimbine option made in a GMP-compliant, FDA-registered facility.
3) Synephrine:
Synephrine is a natural compound found in certain plants, like citrus fruits. It can help the body burn fat by increasing its metabolism and promoting fat breakdown9.
Taking synephrine stimulates the release of a hormone called norepinephrine, which helps regulate metabolism and fat breakdown. This increase in norepinephrine levels can help your body burn more calories and fat.
As a standalone supplement, I really like PrimaForce Synephrine, a product designed to increase metabolism and burn fat.
4) Green Tea Extract:
A list of natural fat burners would only be complete with green tea extract. Green tea extract contains catechins and caffeine, which have been shown to support fat oxidation and metabolism.
Catechins are thought to increase fat breakdown, while caffeine enhances energy expenditure10. To use green tea extract, follow the dosage instructions provided by the manufacturer. It is often available in supplement form, and typical dosages range from 250 to 500 mg daily.
If you're taking green tea as a standalone supplement, I recommend Nature’s Bounty Green Tea.
Another way you can benefit from green tea is by incorporating it into a supplement that includes multiple fat-burning ingredients, like a fat burner. Old School Labs Vintage Burn is a great fat burner that includes green tea extract, along with multiple other weight loss compounds, such as garcinia cambogia and raspberry ketones.
5) Capsaicin:
Capsaicin is a substance that gives chili peppers their spiciness. It can boost energy expenditure and fat oxidation by activating thermogenesis, raising body temperature and burning calories11.
Capsaicin can be consumed through spicy foods or taken in supplement form. It's one of the best non stim fat burners, meaning you can take it later in the day without interfering with sleep. Now Cayenne is a great standalone supplement for those interested in capsaicin.
6) Forskolin:
Forskolin is created from the Coleus forskohlii plant and has been studied for its potential effects on metabolism and fat loss12.
It is believed to activate the enzyme adenylate cyclase, which can increase cellular levels of cyclic adenosine monophosphate (cAMP), leading to enhanced fat breakdown. Forskolin is another one of the best natural fat burners without caffeine.
I really like Nutricost Forskolin, which is non-GMO, gluten-free, and made in a GMP-compliant, FDA-registered facility.
7) Fat Burner Supplement:
A fat burner combines multiple fat burning ingredients into one powerful pill.
In fact, fat burners are often highly effective because they contain more than one of the fat-burning ingredients we just went over. Combining ingredients like caffeine and green tea into a powder or weight loss pills can produce a synergistic effect.
PhenQ is one of my top recommendations for both men and women, as it is designed to turn body fat into energy, boost your overall energy, control your appetite, and improve your focus and mood.
PhenQ is a natural weight management system that targets 5 key areas of metabolic health to help shed excess fat, crush cravings, and support natural energy...
If you are a woman looking for more great fat burner options, check out our article on the 9 Best Fat Burners For Women. And for a look at some other excellent fat burning pills for men, check out our article on the 8 Best Fat Burners For Men.
3 Tips For Using Natural Fat Burners
Here are some tips for using natural fat burners effectively.
1) When & How Often to Take Natural Fat Burners:
The timing of natural fat burners can play a role in optimizing their effects. Some compounds, such as caffeine and yohimbine, are known for their stimulating properties.
Avoid consuming these fat burners too close to bedtime is best to prevent potential sleep disturbances. Instead, take them earlier to benefit from their energy-boosting and metabolism-enhancing properties.
A good time to take them, depending on the ingredients and your personal preferences, is before workouts. A fat burner containing stimulants like caffeine can enhance energy levels, focus, and exercise performance.
The frequency of natural fat burner usage should align with the recommended dosage instructions on the product label. That said, most fat burners only work if you take them consistently.
If you remember to take them, they will work better. Keep this in mind when you start taking them. Some fat burners are designed for long-term use, while others may suggest cycling on and off to prevent desensitization or tolerance buildup.
2) Dosage:
Pay attention to the recommended dosage. Each product will have its own specific dosage instructions, and it's crucial to follow them to avoid exceeding safe limits.
Taking more than recommended does not necessarily produce better fat-burning effects and can lead to unwanted side effects. Be mindful of the concentration of active ingredients and choose reputable brands that provide accurate dosage information.
3) Complement with a healthy lifestyle:
Natural fat burners should be considered supplements, not magic solutions. Combine their usage with a balanced diet, regular exercise, and quality sleep to maximize their effectiveness.
Focus on creating a calorie deficit through a nutritious, whole-food-based diet, like this meal plan for weight loss, and incorporate a consistent workout routine that includes cardio and strength training.
Remember that fat burners should be part of a healthy lifestyle rather than a standalone solution.
Benefits of Natural Fat Burners
Although we have discussed many of them throughout the article, here is a brief rundown of the benefits of natural fat burners.
- Increased fat metabolism: Natural fat burners boost your metabolic rate, allowing your body to burn calories more efficiently and promoting weight loss.
- Enhanced fat oxidation: These supplements assist your body in breaking down stored fat and using it as a fuel source, resulting in increased fat burning and improved body composition.
- Appetite control: Ingredients in natural fat burners assist in suppressing hunger and reducing cravings, making it simpler to stick to a calorie-restricted diet and maintain a balanced eating pattern.
- Energy and focus: With stimulants like caffeine, natural fat burners boost energy and enhance mental focus, enabling more productive workouts and increased calorie expenditure.
Drawbacks of natural fat burners
While natural fat burners can be beneficial for weight loss, it's essential to consider some potential drawbacks associated with their use.
- Dependency and reliance: One drawback is the temptation to rely solely on fat burners to achieve weight loss goals. It's crucial to understand that natural fat burners are not a standalone solution and should be part of a fat loss approach that includes a balanced diet and regular exercise.
- Individual variability: The effectiveness of natural fat burners can vary from person to person. What works for one individual may yield different results for another. Metabolism, genetics, and overall lifestyle can influence how the body responds to these supplements.
- Cost: Natural fat burners, particularly those made with high-quality ingredients, can be more expensive than other supplements or weight loss methods. This cost can add up, especially if they must be taken regularly for an extended period.
- Potential side effects: Although we only included safe, natural fat burners on our list, some individuals may still experience side effects such as increased heart rate, jitters, digestive issues, or sleep disturbances due to the stimulant properties of particular ingredients. It's essential to be aware of potential adverse reactions and discontinue use if necessary.
How Much Weight Can You Lose With Natural Fat Burners?
The amount of weight you can lose with natural fat burners varies depending on several factors, including your overall diet, exercise routine, genetics, and individual metabolism.
While natural fat burners may assist your weight loss journey, they are not magical solutions and should not be relied upon as the sole method for losing weight. It's best to use nutrition and a solid workout split as the primary drivers of fat loss. Use natural fat burners to make the fat loss process more manageable.
That said, when combined with a healthy diet and exercise, losing 1-2 pounds per week using a natural fat burner is possible.
FAQs
Let's get into some answers to even more of your burning questions below.
Are natural fat burners safe?
Natural fat burners can be safe when used as directed and in moderation.
How long does a natural fat burner take to work?
The time it takes for a natural fat burner to work can vary depending on the individual, their lifestyle, and the specific product. Noticeable effects typically take a couple of weeks of consistent use.
Does fish help you lose weight?
Fish, mainly white fish like haddock, cod, and tilapia, can help weight loss due to their high protein and low-fat content, which can help increase satiety and support overall calorie balance.
Does watermelon burn belly fat?
While watermelon is low in calories and hydrating, it doesn't have specific properties to burn belly fat. However, it can be a healthy addition to a balanced diet as part of an overall weight loss plan.
Are fat burners allowed in natural bodybuilding?
For the most part, natural fat burners are allowed in natural bodybuilding. Fat-loss drugs such as ephedrine, clenbuterol, and thyroid drugs are the type of fat burners that are not allowed.
Natural Fat Burners: Key Takeaways
In summary, natural fat burners can be feasible for effective and safe weight loss. Understanding the science behind these items and adopting them into your routine allows you to harness the power of natural substances to boost your body's ability to burn off fat cells.
However, realizing that natural fat burners are not miracle cures is crucial. They are effective when accompanied by a well-balanced diet, frequent exercise, and a healthy lifestyle. On your weight loss journey, consistency and patience are essential.
So, say goodbye to the frustration of ineffective methods and embrace the natural path to weight loss success. You can achieve the healthy, fit body you've always desired with the proper knowledge and approach.
We hope this guide has empowered you with valuable insights and practical tips to make informed decisions about natural fat burners. Start implementing these strategies today and unlock your true potential.
Now that you know natural fat burners are effective, check out the Best Fat Burners For Men and the Best Fat Burners For Women. Looking for more great options? You can't go wrong with any of these 8 Best Supplements For Fat Loss.
PhenQ is a natural weight management system that targets 5 key areas of metabolic health to help shed excess fat, crush cravings, and support natural energy...
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Kyle Hunt
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