Before you open your wallet and buy into the latest marketing hype promising overnight fat loss from a pill, arm yourself with the facts. Fat burners or over-the-counter weight loss supplements of any kind, are not subject to strict Food and Drug Administration scrutiny before they hit the shelves. At the least, some of the supposed "fat burning" ingredients may be ineffective, and in some cases may actually be unsafe. As with all herbal or dietary supplements, it is important to consult with your doctor before taking any weight loss products.
Basic Ingredients
One of the potent ingredients that many fat burner supplements have in common is some form of caffeine that may be listed as guarana or yerba mate. Green tea extract is also a popular fat-burning ingredient and may be listed as part of a thermogenic or special herbal proprietary blend. Conjugated linoleic acid, or CLA, is a fatty acid found in meat and dairy products and is considered essential to your health. In fat burning supplements, the dosage would be more than you would normally get in your diet. Other ingredients may include garcinia cambogia, potassium pyruvate, and bitter orange as well as many other less notable substances.
Claims
Manufacturers of fat burner supplements often use the marketing phrase "thermogenic effect" to describe their weight loss products. This effect is said to rev up or jump start your fat burning metabolism, which in turn will help you lose weight and decrease stored body fat. Thermogenesis.com describes the effect in metabolic terms - when the core temperature of the body is increased either by exercise, supplements or nutrition, the metabolism is stimulated which causes the body to use stored fat for fuel. MayoClinic.com states that most of these types of claims are unsubstantiated by scientific data, and at this point - there is no magic pill for losing weight.
Effectiveness
Do fat burning supplements actually work? MayoClinic.com health experts admit while you may lose some weight initially, long term success is only accomplished through eating less and exercising regularly. In addition, you need to be aware that most over-the-counter diet supplements have not been proved effective through ample scientific research. For example, green tea extract is said to decrease your appetite and increase your calorie and fat burning metabolism, however there is insufficient reliable scientific data to substantiate that claim. CLA, on the other hand, is the only substance MayoClinic.com lists as possibly effective.
Safety and Warnings
Substances like bitter orange have been included in some dietary supplements to replace ephedra, an FDA banned substance. The National Center for Complementary and Alternative Medicine warns that bitter orange contains the chemical synephrine, which is similar to ephedra and may produce similar negative side effects. Dangerous risks associated with supplements containing bitter orange include elevated blood pressure, fainting, heart attack and stroke. Fat burners that contain large amounts of caffeine containing herbs, may cause adverse reactions such as headaches, dizziness, insomnia and increased nervousness
Expert Advice
When it comes to over-the-counter fat burners or any natural diet supplements, Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D. of the Mayo Clinic advise consumers to keep a few important facts in mind. First and perhaps most important, you need to assume that if a claim seems too good to be true - more often than not, it probably is. Remember that very few supplements have in depth scientific studies to support their claims. MayoClinic.com health experts remind consumers to be your own best health advocate and learn to read labels, check ingredients with the FDA's information website and talk to your physician or pharmacist before trying any products that promise fat burning without lifestyle changes.
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