More than two-thirds of American adults are classified as overweight or obese, according to the American College of Sports Medicine. Excess body fat increases your risk of cardiovascular disease, type 2 diabetes, high blood pressure and high cholesterol. Weight loss has become a major focus for improving health. People look for easy ways to lose weight and often turn to fat-burning supplements.
Identification
A fat burner is a supplement that claims to help you burn excess body fat. Some also say they decrease fat absorption in the foods you eat. They contain stimulants that can increase your metabolism and possibly decrease your appetite, but as they are not regulated by the Food and Drug Administration, no proof of their claims is needed.
Features
Weight loss programs focus on exercise, diet and behavior modification. Weight loss is not easy as it requires you to change your lifestyle not just for a few weeks, but for the rest of your life. Fat burners are not meant to be taken forever. They also are meant to be taken as a supplement to help you with your dietary and exercise changes. Taking a fat-burning supplement without a good diet and exercise program will not help you lose weight.
Warning
Fat burners can contain ingredients that are hazardous to your health. Some ingredients are now banned by the FDA because they were found to cause some deaths. Often you won't know your reaction until you try it, so if you choose to try a fat burner, use caution. Read all of the ingredients and make sure you know what they are and what they do. Research side effects and watch for any symptoms. If you are on medications, talk to your pharmacist or doctor before taking any supplements.
Recommendations
For weight loss, the American College of Sports Medicine recommends cardiovascular exercise three to five days per week, totaling 150 to 300 minutes. With high-intensity exercise, you can perform exercise for a lesser amount of time. If your intensity is low to moderate, work toward the 300 minutes per week. Resistance training is recommended two to three days per week. Do one exercise for each major muscle group. Perform one set of 8 to 12 repetitions with at least 48 hours rest between sessions. Choose a resistance that is challenging, but that allows you to complete the repetitions with proper form.
Considerations
The National Weight Control Registry is a database that consists of people who have successfully lost weight. They have found that 98 percent of registrants have modified their food intake in some way. Most used a low-calorie, low-fat diet. Approximately 94 percent of registrants also increased their physical activity, many exercising about an hour per day. They also weigh themselves once per week and eat breakfast every day. Apply these tips to your daily life, and even without fat burners, you can reach your weight loss goals.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark; 2008
- Mayo Clinic: Over-the-counter weight-loss pills--do they work?
- National Weight Control Registry: Facts
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