Do Fat Burners Actually Work?
Barely. The "thermogenic" effect is real but hilariously small. Maybe 50-100 extra calories per day. That's one cookie. You could also just... not eat the cookie. And not spend $40/month on stimulants.
The Numbers
How much scientific truth is there?
How much is just marketing?
Marketing vs Reality
What Marketing Says
- "Torch stubborn belly fat"
- "Rev up your metabolism"
- "Thermogenic formula" (this sounds fancier than it is)
- "Shred without changing your diet" (uh huh, sure)
What Science Says
- Caffeine does increase calorie burn. By 3-11%. Temporarily. That's like 50-100 calories. A small apple.
- Green tea extract adds maybe another 20-50 calories burned. We're not talking about much here.
- Most other ingredients (yohimbine, synephrine, carnitine) have weak or basically nonexistent evidence.
- What they definitely do: increase heart rate, cause jitters, and mess with your sleep.
Reality Check
Fat burners are expensive caffeine pills with aggressive marketing. The thermogenic effect they brag about? A 15-minute walk does more. And the walk doesn't give you heart palpitations or cost $40 a bottle. This category exists because "burn fat without trying" is a powerful fantasy.
What To Do Instead
- 1Just drink coffee if you want the thermogenic effect. Same thing, much cheaper.
- 2Create an actual calorie deficit. There's no shortcut here.
- 3Lift weights. More muscle = higher resting metabolism. That's real.
- 4Walk more throughout the day. NEAT burns way more calories than any pill.
The Exception
Caffeine before workouts genuinely can improve performance, which could help you burn more calories during exercise. But that's caffeine, not a "fat burner."
The Bottom Line
You're buying expensive stimulants. Skip them. Move more, eat a bit less, drink coffee if you want.
Related Supplements
But Wait...
Stimulants make you feel energized and suppress appetite temporarily. That's not the same as burning fat. You're feeling the caffeine.
More Myths to Bust
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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