One review reports that higher protein intake helps athletes achieve weight loss without losing muscle mass. It also provides increased energy for making it through their training. Although some supplements have promising effects, there are concerns about their safety.

For instance, consuming too much caffeine is known to raise blood pressure. Increased blood pressure puts people at risk of heart attack and death. In some cases, the use of a fat burner has led to other health issues.

For instance, one case report connected this type of supplement with acute liver failure. Another linked a fat burner with the development of severe lactic acidosis. This is when the body produces more lactic acid than it can metabolize.

One such ingredient is 2,4-Dinitrophenol or DNP. Research indicates that DNP has health risks for humans, to the point where they recommend it be banned for consumption.

Yet, out of 94 supplements reviewed, 14 contained DNP. DNP was used in medical practice in the s but was found to have severe toxicity. So, it was withdrawn from use. Now it is used by bodybuilders and extreme dieters. It works by inhibiting energy production in the cells.

This aids in fat loss. Unfortunately, there is no one-size-fits-all answer to this question. The best fat burner is one that is safe, first and foremost. This means that it contains legal, approved ingredients. Exceeding this dosage could lead to health issues. Also, because the effects of long-term use may not be entirely known, these substances may be best when used for short periods.

Most importantly, clients should pay attention to how they feel when taking a fat burner. Does it give them energy but also make their heart race?

The health risks of the latter may outweigh the benefits of the former. While this may help avoid weight gain, it can also lead to nutritional deficiencies.

All weight loss pills come with some level of risk. There is one fat burner that is readily available and cheaper than buying a dietary supplement. What is this magic fat burner?

Johns Hopkins explains that the body needs water to burn body fat. But this natural fat burner also provides a few different weight loss benefits. They include:. Thus, increasing water intake can help with weight loss—without taking a fat burner.

Another way to lose more body fat is to fuel your body according to your workout that day. For instance, on high-intensity days, boost your carb intake. This provides the energy you need to power through your workout. This helps keep the body in fat burning mode.

Strength training can also boost fat loss. The more muscle you have, the more calories your body burns, even at rest. This keeps your metabolic rate stoked throughout the day, making it easier to lose weight.

Want to help your clients make better nutritional choices? Become a Certified Nutritionist. With this specialization, you can teach clients how to build better habits for a healthier lifestyle.

Clark, J. Comparing effectiveness of fat burners and thermogenic supplements to diet and exercise for weight loss and cardiometabolic health: Systematic review and meta-analysis.

Nutrition And Health , 27 4 , However, when pared down to supplement form, it can be standardized for its main active ingredients - capsaicinoids. Furthermore, a recent study 5 shows that these compounds can mobilize white fat the bad kind while triggering lipase to burn it.

It does so by converting it to brown good fat and activating its calorie-burning qualities. Click Here for the Best Deal on BurnLabPro. Burn Lab Pro features three active ingredients, with a little black pepper extract to enhance bioavailability.

HMB is the minimally effective dose to combat muscle breakdown during fasted training, AKA perfect for bodybuilders. Instead of packing their product with potentially dangerous stimulants, fillers, and more, they include ingredients that bolster each other.

The catecholamines stimulated by capsaicinoids connect with the cAMP brought up by forskolin to torch visceral fat. Our cells literally rely on water to do almost everything… including burn fat. Dehydration, therefore, not only slows down your ability to shed fat, but it negatively impacts muscle recovery, growth, mood, and joint health.

Drink plenty of water throughout a cut, and check your hydration levels through your urine color. Lack of sleep can hamper metabolism and fat burn in the regular population. For bodybuilders… it does that and more. Limit caffeine intake in the afternoon where possible, and take naps during the day if need be.

Add in a few hours at the gym, and your body will be scrambling for nutrients. So what do you do? Still, a sharp decline in carbs, fats, or overall calories can lead to a sharp crash and burn. Use a diet you can maintain that covers your bases in proteins, carbs, and recovery-enhancing fats.

The more weeks you have to cut before a show, the more gradual, sustainable changes you can make. While increased meal frequency can theoretically boost metabolism, research shows the effects are negligible.

Rather, when forcing down the same bland protein source and steamed vegetables over and over, limiting hunger is critical to avoid shoving the nearest cupcake in your face. Shorten rest periods with things like compound sets and supersets, or even sprinkle in some cardio in between. For best results, work with a coach and pay very close attention to what works for YOUR body during each specific week of preparation.

So, instead of choosing between the two, why not try something else? Bodybuilding requires excruciating attention to detail about what you put into your body and how you train.

Tightening up your diet and exercise regimen reigns supreme, but, if you need a little help during a cut, add in a high-quality fat burner. Stay away from that artificial stuff and protect your muscles with Burn Lab Pro.

Good luck with your training! createElement 'div' ; el. parse el. querySelector '[data-options]'. Keep in mind that a supplement cannot replace a nutrient-rich diet and regular exercise.

They simply help you get the most out of health-promoting activities like exercising and eating a balanced diet. In some cases, commercial fat burners can be dangerous, as they are not FDA regulated. There have been cases of dangerous side effects and contamination with harmful ingredients.

Several other supplements may help you lose weight. However, they either have side effects or lack evidence to support their claims. There are other supplements that may help you burn fat, including 5-HTP, synephrine, green coffee bean extract, CLA, and L-carnitine.

However, they each have limitations. However, plenty of natural solutions can help you burn more fat when combined with a health-promoting lifestyle that includes eating a nutrient-rich diet and exercising.

These natural solutions include caffeine, green tea extract, protein supplements, soluble fiber supplements, and yohimbine.

Among these, caffeine, green tea extract, and protein supplements are likely to be the most effective at helping you burn fat. Talk with a healthcare professional before starting the use of any new supplement to make sure you fully understand any risks, benefits, or interactions.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Several natural foods and beverages have been shown to increase metabolism and promote fat loss. These 11 healthy foods can help you burn fat.

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Through studying specific metabolites in salmon, scientists now have a…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 5 Natural Fat Burners That Work. Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Ryan Raman, MS, RD and Molly Burford — Updated on February 15, Green tea extract.

Protein powder. Soluble fiber. Dangers and limitations of fat-burning supplements. Other supplements that may help you burn fat. The bottom line. How we reviewed this article: History. Feb 15, Written By Ryan Raman, Molly Burford. Medically Reviewed By Adrienne Seitz, MS, RD, LDN.