Endless varieties of fat burners are available in the market. Some work by increasing our body temperature, some block fat, while others regulate the thyroid gland. You will come across multiple types of fat burners, and each work in a different way to facilitate fat loss.
How do you know which one is right for you?
To start with, know that there is no “one-size-fits-all” solution when it comes to weight loss supplements.
You need to choose one that helps you achieve your fitness goals. Other considerations include your medical history, how fast you want to lose weight, and so on.
Today, we will help you decide the right type of fat burner for your needs. We will discuss how each type of fat loss supplement works and if they are suited for you. But first, let’s see how we lose weight.
How We Lose Weight
Remember how our bodies use ATP to generate energy for work? We talked about that in our creatine guide. Basically, our muscles use ATP to make an energy to perform an action. The ATP store in our bodies last only a few seconds. After that, our bodies start to breakdown fat to make energy.
This process facilitates fat loss, and the more you exercise, the more fat you lose.
In order to lose fat, you have to burn more calories than you consume. Many diets limit the amount of carbs so that we can reduce calorie intake and store less fat.
You also need to follow a proper diet and couple it with exercise to lose weight effectively. Fat loss supplements can only act as a catalyst and cannot just melt away your fat.
Now let’s get to the most common type of fat burning supplement in the market.
1. Thermogenic Fat Burner
Thermogenic fat loss supplements help us shed fat by inducing the process of thermogenesis. Thermogenesis is a state where our bodies generate heat from sources like fat and food.
This type of supplement raises the body temperature and increases our rate of metabolism. As a result, we can burn more calories and fat. Theoretically, you should be able to burn more calories than usual, even when you are at rest.
Thermogenic weight-reducing supplements usually contain stimulants like caffeine. You may experience a boost of energy like pre-workout supplements to push yourself harder for more gains.
Points to note:
- Most common fat burning supplement
- Increases metabolism to burn fat
- Contains stimulants
- A good choice for quick fat loss if combined with diet and exercise
- Not suitable for people with hypertension, heart problems, and anxiety disorders
2. Hunger Suppressing Fat Burner
Appetite suppressing supplements keep you satiated and feeling full. This leads you to eat less, which means less intake of calories and resulting in fat. These supplements can also suppress those unhealthy cravings that are common consequences of following a strict diet.
Hunger controlling supplements usually work by balancing the levels of hormones that influence hunger.
Generally, these supplements inhibit ghrelin, the hormone responsible for making us feel hungry. Some of them facilitate the production of leptin, a hormone that inhibits hunger to maintain energy balance. Leptin is also known to reduce fat storage.
Hunger suppressing supplements also work in other ways, like encouraging stored fat burning and improving blood insulin balance.
Be sure to meet your nutritional needs when using appetite suppressing fat burners as they don’t make you feel hungry.
Points to note:
- Acts by discouraging storage of fat
- Makes you feel less hungry
- Suitable for avoiding unhealthy cravings
3. Carbohydrate Blockers
Carbohydrate is one of the three macronutrients we source from our diets. Carbs are the most readily available source of energy that fuels our muscles and brain.
Healthy carbs are high on nutritional value and even contain fiber. But bad carbs like sugary drinks, candies, and sweets are just high doses of calories without any nutritional value. Also, our bodies store unused carbs as fat.
Carb-blocking fat burners limit our capacity to absorb carbs. They just pass out of our system without adding to your calorie consumption. You take fewer carbs, which lessen the chance of carbs being stored as fat.
Generally, these supplements inhibit the action of enzymes that digest carbs from food.
Points to note:
- Acts by preventing fat storage
- Necessary to track your nutritional, especially carb intake
4. Fat Blocker
We need fat to stay healthy, but too much of it is not good. Processed and trans fats are more harmful as they just build up your calorie intake and even lead to health concerns.
Fat blockers inhibit our body’s capability to absorb and store fat from food. The fat we eat just excretes from our body as it is.
Points to note:
- May lead to nutritional deficiencies
- May have laxative effects
5. Cortisol Inhibitors
Cortisol blockers help in our weight loss goals by inhibiting the enzyme cortisol. Our bodies produce cortisol in response to stress that helps us survive in emergency situations. However, cortisol can also affect the way we process and store fat.
Cortisol directly influences our bodies to store more fat, especially around the middle section. The enzyme also lowers blood sugar, making you crave for junk food. These supplements target and control the levels of cortisol and discourage the buildup of fat.
Points to note:
- May reduce the risk of several diseases linked with high cortisol
6. Thyroid Regulating Fat Burner
The thyroid gland has an important role in maintaining optimum metabolism. However, some people’s thyroids may not produce enough chemicals to control metabolism effectively.
Thyroid regulating fat loss supplements balance the chemicals produced by the thyroid to make way for a healthy metabolism.
Some supplements may also contain additional supplements to boost metabolism or our calorie-burning capacity.
Points to note:
- The passive form of weight loss
7. Stimulant Free Fat Burner
Stimulant free weight loss supplements don’t contain any ingredients that can act as stimulants. Ingredients like caffeine can lead to a series of side effects, especially when consumed in high doses. The side effects can include-
- Racing heart
- Irregular heartbeat
- Trouble sleeping
We discussed in detail how stimulants in fat burning supplements can give you energy and make you alert. However, some people can find this uncomfortable and get jitters. Sometimes, the stimulants can also keep you awake at night.
Stimulant-free fat burners are ideal for those who want to play it safe. People with certain diseases can also benefit from using stimulant-less fat loss supplements.
How to Choose the Right Weight Loss Supplement
The ingredients in a fat burning supplement decide its type. (You can read out the common ingredients of fat loss supplements and their effects right here
However, the types of weight-reducing supplement can overlap each other. That means a thermogenic fat loss supplement can have ingredients that block carbs. Making a clear distinction of the supplements is also not necessary unless you have very specific conditions or goals.
For instance, people with cardiovascular problems should avoid fat burners with stimulants. Or, if you want to burn fat quickly, you should go for thermogenic supplements.
Otherwise, you can choose a fat loss supplement that has effective ingredients with proven weight loss results.
It may also be beneficial to go for products that help you lose fat in multiple ways, as we discussed above.
We covered how to choose the right weight loss supplement in detail based on all other considerations. You can give it a read and choose a weight reducing supplement confidently.
Do assess your medical history and get a medical consultation if you have any concerns regarding fat burners.
You can choose any reputed brand that uses quality ingredients backed by scientific evidence.
Look for fat burners with active formulas that combine several ingredients to add to the ways you lose weight. Also, always stick with the manufacturer-recommended dosage on the label to avoid any adverse effects.
How do I choose a fat burner?
If you are a healthy person, research the ingredients of your fat burner. If you see the ingredients are natural and provide scientific results, you have found your supplement. However, you may want to consider the different types of fat burners like those that increase metabolism or control your hormones. Choose a fat burner type that matches your needs after researching the ingredients.
When should I use fat burners?
You can use fat burners any time you want to lose weight. It doesn’t matter if you’re old or young, or an athlete or an average person. You can take fat burners and exercise to reduce your body fat.
How much weight can you lose on fat burners?
A number of factors act together to help you lose weight. You have to work out, control your calorie intake, and more. You may be able to lose 2 – 4-kilos a month using a quality fat burner if you do everything correctly.
How long do fat burners take to start working?
A fat burner starts working within 15 – 30-minutes. It may take even less time f you have your supplement on an empty stomach. When it comes to results, you should wait at least a month to give your verdict.