If you want to lose weight fast, this proven list of natural, effective, fat burning supplements might help you on your journey.
That list is right here.
Try these best fat burning supplements to boost your metabolism, enhance fat loss, and achieve your weight loss goals quickly.
10 Best natural fat burning supplements
1. Green tea extract
Green tea extract is a popular ingredient in many weight loss supplements, and for good reason. Derived from green tea leaves, it is rich in antioxidants, particularly EGCG (epigallocatechin gallate), which is known to enhance fat burning.
Green tea extract can help boost your metabolism, allowing your body to burn more calories, and it aids in fat oxidation.
Research indicates that consuming green tea extract can increase calorie burning by up to 4% and boost fat burning by 17%, especially during exercise.
Several studies have shown that green tea extract not only helps with weight loss but also maintains weight loss by preventing the metabolic slowdown commonly associated with losing weight.
To enjoy the benefits of green tea extract, you can take it in supplement form or drink several cups of green tea daily.
However, be mindful of your caffeine intake if you choose to consume green tea frequently, as too much caffeine can lead to sleep disturbances.
2. Garcinia cambogia
Garcinia Cambogia is a tropical fruit known for its weight loss properties. The fruit’s rind contains hydroxycitric acid (HCA), an active compound that helps reduce appetite and block fat production.
Garcinia Cambogia works by inhibiting the enzyme citrate lyase, which your body uses to make fat. By doing so, it reduces fat storage and enhances fat burning.
Additionally, it increases serotonin levels in the brain, which can help reduce cravings and decrease appetite.
Research shows that Garcinia Cambogia can lead to modest weight loss, although results vary. Some studies have demonstrated that individuals taking Garcinia Cambogia supplements lost more weight than those taking a placebo.
For best results, it’s recommended to take Garcinia Cambogia supplements as directed on the label, usually 30 to 60 minutes before meals.
3. Glucomannan
Glucomannan is a natural dietary fiber extracted from the root of the konjac plant. It is known for its ability to absorb water and expand in the stomach, promoting feelings of fullness and reducing calorie intake.
By creating a sense of satiety, glucomannan helps control appetite and prevents overeating.
It also slows down the absorption of carbohydrates and cholesterol, which further aids in weight loss.
Studies have shown that glucomannan can be effective in promoting weight loss when combined with a balanced diet. In one study, participants who took glucomannan supplements lost significantly more weight than those who took a placebo.
To incorporate glucomannan into your diet, you can take it in supplement form or add konjac root products to your meals.
Be sure to drink plenty of water to help the fiber expand and work effectively.
4. Caffeine
Caffeine is a natural stimulant found in coffee, tea, and cocoa beans. It is also a common ingredient in commercial fat-burning supplements due to its metabolism-boosting properties.
Caffeine can increase your metabolic rate and help your body burn more fat. Research indicates that caffeine can boost metabolism by up to 11% and enhance fat burning by up to 13%. These effects are particularly pronounced during exercise.
Several studies have shown that caffeine helps the body use fat as fuel, making it especially effective for individuals with lower body fat percentages.
However, its effects may be less pronounced in individuals who are overweight or obese.
To benefit from caffeine, you don’t necessarily need to take supplements. Drinking a few cups of strong coffee or tea can provide a good dose of caffeine.
However, consuming too much caffeine can lead to tolerance, reducing its effectiveness, and may interfere with sleep, which is crucial for weight management.
5. Orlistat (Alli)
Orlistat, known by its brand name Alli, is a pharmaceutical drug designed to aid weight loss. It works by inhibiting the enzyme lipase, which breaks down fat in the intestine, thereby reducing fat absorption.
By preventing the digestion and absorption of about 25% of the fat consumed, Orlistat helps reduce calorie intake and promotes weight loss.
It also has beneficial effects on blood pressure and cholesterol levels.
Research has demonstrated that Orlistat can significantly enhance weight loss when combined with a calorie-restricted diet. Participants in studies have shown greater weight loss with Orlistat compared to those taking a placebo.
Orlistat is available over-the-counter and by prescription.
It’s important to follow dosage instructions carefully and consider a low-fat diet to minimize potential gastrointestinal side effects.
6. Raspberry ketones
Raspberry ketones are natural compounds found in raspberries that give them their distinctive aroma. They are marketed as a weight loss aid due to their fat-burning potential.
Raspberry ketones are believed to increase the breakdown of fat by making fat cells more susceptible to the fat-burning hormone norepinephrine.
They may also increase levels of adiponectin, a hormone that regulates metabolism and blood sugar levels.
Animal studies have shown promising results, with raspberry ketones preventing weight gain in mice on a high-fat diet. However, human studies are limited, and more research is needed to confirm these effects.
For those interested in trying raspberry ketones, they are available in supplement form.
It’s advisable to follow recommended dosages and consult with a healthcare provider before starting any new supplement.
7. CLA (Conjugated Linoleic Acid)
CLA is a type of polyunsaturated fatty acid found naturally in meat and dairy products. It is also available as a supplement and is known for its potential fat-reducing effects.
CLA works by altering the body’s fat metabolism. It helps reduce the amount of fat stored after meals, increases the rate of fat burning in fat cells, and decreases the total number of fat cells in the body.
Some studies have shown that CLA supplementation can lead to significant reductions in body fat and increases in lean muscle mass.
For example, a study published in the American Journal of Clinical Nutrition found that participants who took CLA supplements experienced a noticeable decrease in body fat.
To incorporate CLA into your weight loss regimen, you can take it in supplement form or consume more meat and dairy products.
However, it’s important to choose high-quality supplements and consult with a healthcare provider.
8. Forskolin
Forskolin is a compound extracted from the roots of the Indian coleus plant. It has been traditionally used in Ayurvedic medicine and is now recognized for its potential weight loss benefits.
Forskolin works by increasing levels of cAMP (cyclic adenosine monophosphate), which stimulates fat burning and aids in muscle building.
Increased cAMP levels can enhance the breakdown of fat and promote the release of fatty acids from adipose tissue.
Some studies suggest that forskolin supplementation can improve body composition by reducing body fat percentage and increasing lean muscle mass.
However, more research is needed to fully understand its effects and efficacy.
Forskolin is available in supplement form and should be taken according to the manufacturer’s instructions.
Consulting with a healthcare provider before starting forskolin supplements is recommended.
9. Probiotics
Probiotics are beneficial bacteria that support gut health. They can be found in fermented foods like yogurt, kefir, and sauerkraut, as well as in supplement form.
Probiotics help balance the gut microbiome, which plays a crucial role in weight regulation.
Certain strains of probiotics can prevent the absorption of dietary fat, increase the amount of fat excreted, and produce hormones that regulate appetite and reduce inflammation.
Research indicates that probiotics can aid in weight loss and improve overall health.
A study published in the British Journal of Nutrition found that women who took probiotics lost more weight and body fat compared to those who did not.
To incorporate probiotics into your diet, you can consume probiotic-rich foods or take supplements.
It’s important to choose high-quality probiotics with specific strains known for their weight loss benefits.
10. L-Carnitine
L-Carnitine is an amino acid derivative that plays a crucial role in energy production. It helps transport fatty acids into the mitochondria, where they are burned for energy.
By enhancing the transportation of fatty acids, L-Carnitine increases fat burning and can improve exercise performance.
It helps reduce muscle fatigue, increase endurance, and support overall weight loss efforts.
Some studies have shown that L-Carnitine supplementation can enhance fat loss and improve exercise performance, making it a popular choice among athletes and fitness enthusiasts.
However, results can vary, and more research is needed to fully understand its effects.
L-Carnitine is available in supplement form and can be found in some foods, such as meat and dairy products.
It’s important to follow recommended dosages and consult with a healthcare provider before starting L-Carnitine supplements.
Are natural fat burning supplements safe?
Most fat burning supplements are safe when used as directed.
However, it’s important to consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications.
Safety can vary depending on the specific supplement and individual health factors.
How long does it take to see results with natural fat burning supplements?
Results can vary depending on the supplement and individual factors such as diet, exercise habits, and metabolism.
Some people may see results within a few weeks, while for others it might take longer.
Consistency and a healthy lifestyle are key to seeing effective results. Typically, combining supplements with a balanced diet and regular exercise yields the best outcomes.
Can I take multiple natural fat burning supplements at the same time?
While some supplements can be combined, it’s important to be cautious about potential interactions and side effects.
Always consult with a healthcare provider before combining supplements to ensure safety and effectiveness.
Some combinations may enhance benefits, while others might cause adverse reactions.
