Are fat burners effective?

"Fat burners" claimed to burn fat or/and improve metabolism?

Rule #1

To lose fat, you don't need to buy the most expensive supplements

Rule#2

You need to adjust your calories and exercise.

For many years the fitness industries make people believe that some supplements can burn fat.

List of common supplements

  • Green tea 

  • Caffeine 

  • Carnitine

  • Conjugated Linoleic Acid

  • Forskolin

  • Fucoxanthin

  • Kelp

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What are fat burners offered to do?

The most common benefits that "fat burners" claimed to increase oxidation increase weight loss, suppress appetite, fat absorption, enhanced metabolism, and increase energy expenditure.

Truth

The reality is that the only two supplements that work are 

Caffeine and Green Tea.

There is enough evidence that these two supplements have fat metabolism-enhancing properties.

There is a lack of evidence on the other supplements

If we want to lose fat, we need to eat fewer calories than our daily needs and maintain it for some weeks. 

Supplements are the less critical aspect of burning fat.

Source

Jeukendrup, A. E., and R. Randell. “Fat Burners: Nutrition Supplements That Increase Fat Metabolism.” Wiley Online Library, John Wiley & Sons, Ltd, 22 Sept. 2011, onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00908.x.