There are many programs, products and pills on the market that claim to burn fat and speed weight loss efforts. They often come with claims that you can eat all you want and that there is no need to exercise. However, most fat burners are ineffective and some pills and programs are even harmful to your health. If you are considering using a fat burner, be sure to consult with a health care provider first, to avoid complications.
Daily Fat Requirement
The body needs some fat to function properly, so it is not advisable to cut too much out of the diet. General guidelines are that 20 to 30 percent of total daily caloric intake should come from healthy fats. It may seem that severely restricting fat intake or taking pills to burn fat off would lead to weight loss. However, the bottom line in weight loss is that less calories need to be consumed than are burned off, no matter what type of food is eaten. Even fat-free foods can be loaded with calories and contribute to weight gain, says the Cleveland Clinic. Successful long-term weight loss requires controlling calorie intake by eating less and exercising to burn calories off and when it comes to burning fat, there are no magic foods, plans or pills.
Considerations
Not all fat burning or weight loss pills are regulated by the Food and Drug Administration, which means that there may be inaccurate claims about their effectiveness and safety. According to the MayoClinic.com, pills that claim to burn fat or boost metabolism have not been found to promote weight loss. Even if the fat burning pills are effective, it is still necessary to eat less and exercise, because when you stop taking the pills, any lost weight will come right back on, if you eat the way you always have.
Warnings
Pills that claim to burn fat usually do so by boosting metabolism, but speeding metabolism also means increasing your heart rate, quickening breathing, stimulating the nervous system and altering many other functions in the body. The Harvard Medical School recommends avoiding these types of pills because they can lead to side effects such as an irregular or rapid pulse, nervousness, anxiety, high blood pressure, insomnia, diarrhea and constipation. While there are some FDA-approved pills that block the absorption of fat, they are intended for short-term use in patients who are morbidly obese, or at a high risk of weight-related health problems.
Solution
While there is no guarantee that fat burning pills will actually lead to weight loss, what is known, is that the right level of exercise does burn off fat. The best way to burn fat is to combine moderate intensity aerobic exercises with a strength training program. Aerobic exercise will burn off fat to fuel the activity and the goal is to get at least 30 minutes on most days of the week. Since muscle requires more calories then fat to survive, increasing muscle mass will naturally boost metabolism and lower percent body fat. This requires participating in a strength training program three times a week, but it does not mean having to build large muscles. Even if taking weight loss pills, it is essential to develop life long health eating and exercise habits so that the weight stays off.
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