What is Fat Burner: Explanation, Uses, Benefits and Side Effects

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Fat burners are supposed to be the ultimate thing that just makes your fat melt like butter. Is that what you think?

As it turns out, many people have a misconception about fat loss supplements. They think they can hit their weight loss goals just by taking some pills or powder. But the reality is something different!

A fat burner will not work unless you couple it with a proper diet and exercise. 

These supplements have created a lot of confusion among those looking to lose weight.

Should you take them? Or,

Should you just depend on your workouts?

Today, we are going to clear the air around weight loss supplements. We will discuss what is it, if it works, side effects, and what to watch out for. So stay with us for a detailed takedown!

What is a Fat Burner

Fat burner has become a common term for pills and powders that facilitate weight loss. Fat burning supplements contain all sorts of ingredients to help our bodies lose fat. Each company has its own formula and uses natural or synthetic elements to help us lose weight. 

Fat loss supplements are not regulated or controlled by any agencies like FDA or FSSAI. So, it’s necessary to research the product and the ingredients to assess its efficacy. 

Do Fat Burners Work

Whether or not your supplement works depends on how you view success. A weight-loss powder or pill won’t make your fat melt away. It can only assist in your weight loss goals that include a proper diet and exercise. 

If we have to break it down, let’s say diet contributes 70% to your weight loss goals. Exercise adds another 20%, and fat burners fill in the last 10%. 

Weight loss needs a holistic approach consisting of diet and exercise. A fat-burning supplement can only give you a little push towards shedding those pounds. 

Fat loss supplements do work, and American adults spend around $2.1 billion each year on them!

What is Fat Burner: Explanation, Uses, Benefits and Side Effects

How Much Weight Can Fat Burners Make You Lose

A combination of supplements, diet, and exercise can make us lose 1 to 3 pounds per week. In rare cases, the number can reach 4 pounds.

But then, our bodies reach a plateau. As a result, the rate of fat loss slows down. 

Don’t expect to lose 10-pounds in a week by taking weight loss pills or powder. That’s not going to happen! Setting reasonable expectations is the way to go. 

How Do Fat Burners Work

Weight reducing supplements come with all sorts of ingredients that have different roles in aiding weight loss.

Most supplements work in two ways to reduce fat-


Thermogenesis is a state where our bodies burn calories to generate heat. The supplements put our bodies in thermogenesis by increasing the metabolism rate. That, in turn, helps us burn fat for energy or heat. 


This is a process where our bodies breakdown fatty acids that reside in fats. The fatty acids mix with the bloodstream and help us produce energy. 

Basically, weight loss supplements create hormonal changes in our bodies that facilitate the breakdown of fat for energy production. 

Uses of Fat Burner

Fat burners act as a catalyst and help us lose weight through diet and exercise. As we discussed above, supplements are only a small part of the equation. So, you should set clear expectations and only then go for fat burning supplements. 

Also, it’s always best to get medical advice before you take any sort of supplement. You need to consider your nutritional requirements, and then chalk up a plan to fill in deficiencies. The same applies to fat loss supplements, and not everyone has the same results by taking the same supplement. 

You will also need to exercise and follow a proper diet to lose fat. Exercise and diet are almost always the universal factors for success, whether it’s fat loss or whey protein supplements.

Fat Burner Dosage

Always remember one thing while using any weight loss product- More is not always good!

Always stick to the servings and dosage recommended on the label. They are there for a reason. Many ingredients in fat loss supplements like caffeine act as stimulants. You may have problems falling asleep or get physical jitters by taking too much caffeine. The same can apply to other ingredients too!

So always follow the dose recommended by the manufacturer. 

Click here to read more on fat loss supplements and sleeping problems.

What is Fat Burner: Explanation, Uses, Benefits and Side Effects

Common Ingredients in Fat Burners

Now, let’s take a look at some common ingredients of fat burners and how they help us lose weight. 


Caffeine is by far the most common element in fat burning supplements. Caffeine increases our metabolism to help us burn more fat. It also facilitates the breakdown of stored fat in our bodies. 

Green Tea Extract

Green tea extract contains caffeine and other compounds that increase our bodies’ calorie-burning capabilities. It also helps us shed fat by inducing thermogenesis. 

Forms of Protein

Fat reducing supplements may contain protein from whey, casein, egg, soy, and similar products. Protein increases our metabolism to increase fat-burning. Protein also curbs hunger and keeps us feeling satiated. As a result, you have fewer cravings for unhealthy food. 

Protein also helps us build and maintain lean muscles. 


Yohimbine comes from the bark of an African tree. Studies have shown the compound to have properties that facilitate weight loss. It may also curb appetite, according to animal studies. 


This amino acid helps our bodies turn stored fat into energy. Many athletes use it to improve performance and get the power for all-out performance. It also reduces muscle soreness and aids recovery. 


Conjugated linoleic acid aids in the overall loss of body fat. It also helps us maintain muscles. 

Garcinia Cambogia

This fruit extract has become really popular for its appetite-suppressing properties. 

You may find other ingredients in your fat burner that we didn’t discuss. In that case, read the label and research the ingredients, as we always say!

Benefits of Fat Burner

Weight loss supplements help you lose weight. It can also offer other benefits that discourage the storage of food as fat. Some benefits may include-

  • Increased energy expenditure
  • Limiting fat absorption
  • Burning more fat during exercise
  • Increased weight loss

Study the ingredients to determine the benefits of a particular brand or supplement. Do a bit of reading around online to see if the ingredients really provide the results with the company claim. 

Fat Burner Side Effects

Fat burning supplements are not regulated by any governing body. As a result, many fake and dangerous products may find their way into the market. Some ingredients also may have side effects that can range from digestion problems to even death. 

Some common side effects of fat burners include-

  • Strokes
  • Seizures
  • High blood pressure
  • Anxiety
  • Liver damage
  • Difficulty sleeping
  • Headaches

Most of the side effects occur due to not sticking to the recommended doses. So once again, we suggest you follow the dosage guidelines of the manufacturer. 

Tips for Taking Fat Burners

Here are some tips to help you make the most of your supplement-

Begin with a conservative dose: You can start with a low dose and see how your body reacts to the supplement. Then you can increase the dose up to the recommended levels. 

Cycle your supplement: You can take a supplement for 4 to 6-weeks at a stretch. After that, our bodies just become tolerant to the effects. So take a break from your fat burner from time to time. 

Use for short-term: These supplements are not suited for long-term use. You can take them for a period to complement your weight loss efforts. 

Beware of stimulants: Too much or caffeine and other stimulants in fat burners can lead to side effects. So always follow the recommended dosage. 

Eat right and exercise: Eat a diet that supports your fitness goals, and don’t forget to exercise!

Research the product: Read the label, research the ingredients, and look for third-party certifications. 

What is Fat Burner: Explanation, Uses, Benefits and Side Effects

Final Thoughts

Fat burners can take 2 – 3-weeks to show results. So don’t be impatient and keep tracking your weight to determine if your fat burner is working. 

Weight loss supplements are not necessary to lose weight. But they can facilitate and speed up the process. You can also stay in shape by curbing hunger and burning more stored fat. 

So if you are considering taking fat burners, you can give it a try without any worries!


Is taking a fat burner good for health?

Fat burners are made to help you lose fat. The natural ingredients may provide some health benefits apart from reducing your weight. Do research the label of your supplement to know the health benefits of the ingredients.

Do fat burners upset your stomach?

A few ingredients in fat burners may lead to an upset stomach. This generally goes away in a few days as your body adjusts to the new routine. Stop taking your fat burner if your stomach discomfort continues even after a week.

What does a fat burner do?

A fat burner contains natural ingredients that help you lose fat. Some increase your metabolism to burn more fat for energy. Others suppress your hunger or balance your hormones to prevent unhealthy cravings. Fat burners work in many ways to reduce your weight.

When should I take fat burners?

You can take your fat burner before breakfast as a general rule. You will feel less hungry, and your body will burn fat right from the morning. Another option would be to use it before working out, especially if the supplement increases energy.

What is the best fat burner for belly fat?

Fat burners target fat deposited in your body, including belly fat. You can take any fat burner and exercise to get rid of your pot belly. Buy quality fat burners that work and contain effective ingredients.