Despite the hype, supplements that are promoted as fat busters and metabolism boosters rarely have a significant effect on weight loss. If you want to shed excess pounds, cutting calories from your diet and exercising more regularly are probably your best bets. Ask your doctor for more advice on losing weight in safe and sustainable ways.

And talk to them before trying any weight loss medications or supplements. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Changing how your body burns calories can help you lose weight.

Read more on how to increase your metabolism with your diet. What you eat affects your metabolism, making it either easier or harder to lose weight.

Here are the 11 best foods to boost your metabolism. Some people claim that certain vitamins and supplements can help you lose weight — but is that true? Learn how to tell the facts from fiction. Many supplements — including 7-Keto — claim to boost metabolism and aid weight loss.

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Medically reviewed by Alana Biggers, M. What Is the Waist-to-Hip Ratio? Metrics details. The purpose of this study was to examine the effects of a commercially available thermogenic fat loss supplement on RMR and hemodynamic variables in healthy, resistance trained males.

Participants underwent two testing sessions separated by at least 24 h. On their first visit, participants arrived to the laboratory after an overnight fast and a h avoidance of exercise, and underwent a baseline RMR, HR, and BP assessment.

Next, each participant ingested a thermogenic fat loss supplement TFLS or a placebo PLA and repeated the RMR, HR, and BP assessments at 60, , and min post-ingestion.

During the second visit the alternative supplement was ingested and the assessments were repeated in the exact same manner. Data were analyzed via a 2-factor [2x4] within-subjects repeated measures analysis of variance ANOVA.

Post-hoc tests were analyzed via paired samples t-tests. Specifically, RMR was increased by 7. A main effect for groups was observed for systolic blood pressure, and a significant interaction and main effect for time were observed for diastolic blood pressure. The TFLS led to significant elevations in RMR as compared to baseline.

These elevations came with no adverse effect relative to resting heart rate, but a slight increase in blood pressure values. One of the most popular categories of dietary supplements is weight loss supplements, or "fat burners". These supplements contain thermogenic ingredients aimed at increasing resting metabolic rate RMR and facilitating fat loss.

Recent investigations have identified that commercially available thermogenic supplements and ingredients typically contained in such products can increase RMR in healthy subjects [ 1 — 3 ], and when taken chronically, may elicit favorable changes in body composition [ 4 , 5 ].

Caffeine supplementation has previously been shown to enhance lipolysis and fat oxidation [ 6 ]. However, when combined with additional herbal ingredients, the combination appears to be more effective for increasing RMR [ 7 ].

The majority of thermogenic supplements contain a combination of dietary ingredients such as caffeine, green tea extract, and various herbal extracts that have been shown to increase metabolism [ 6 — 9 ], decrease body fat [ 4 , 5 ], and increase markers of lipolysis [ 10 , 11 ].

It is generally accepted that caffeine increases resting metabolic rate RMR through activation of β2 and β3 adrenergic receptors, as well as activation of cyclic AMP cAMP [ 7 , 12 ], causing subsequent increases in circulating epinephrine and free fatty acids [ 13 , 14 ].

Green tea extract GTE , which contains high amounts of catechins polyphenols, is also found in many thermogenic supplements and has been shown to increase both energy expenditure and fat oxidation [ 7 , 15 — 18 ]. Catechin polyphenols, like epigallocatechin gallate EGCG , have been found to produce a sparing effect on noradrenaline, ultimately leading to increased levels of the catecholamine, which helps to stimulate cAMP [ 19 ].

These two ingredients together caffeine and green tea extract have been shown to significantly increase RMR beyond the individual capabilities of caffeine or GTE [ 7 ]. L-carnitine is another ingredient found in many weight loss products due to its role in fat metabolism.

The primary function of L-carnitine it to transport long-chain fatty acids across the mitochondrial membrane [ 20 ]. Once inside, fatty acids can be degraded to acetyl-CoA through beta oxidation and proceed to the citric acid cycle.

The idea behind L-carnitine supplementation for fat loss is that it can increase fat oxidation eventually leading to a gradual loss of body fat stores; however, there is limited supportive evidence for L-carnitine supplementation and weight loss [ 21 ].

One of the common concerns about using a thermogenic supplement is its effect on hemodynamic variables, such as heart rate HR and blood pressure BP.

Previous investigations have suggested that caffeine does have a stimulatory effect on systolic blood pressure SBP , but the combination of additional ingredients in the product must be taken into consideration. Some trials have shown acute increases in HR and BP following ingestion of thermogenic supplements containing caffeine plus ephedra [ 22 , 23 ].

Others have reported similar elevations in HR and BP following ingestion of a thermogenic product, even when ephedra was not present [ 1 ].

Of the ingredients found in the thermogenic product currently being investigated, there is some support suggesting caffeine and GTE can significantly increase energy expenditure without adversely affecting hemodynamic variables [ 8 , 16 , 24 , 25 ].

Additionally, further safety evaluation is needed on multi-ingredient supplements that contain caffeine because of its potential effect on HR and BP.

A secondary objective of this study was to determine the effects of this thermogenic fat loss supplement on resting HR and BP. All participants reported engaging in resistance exercise an average of four days per week.

The research protocol was approved by the University of South Florida Institutional Review Board. Following an explanation of all risks and benefits associated with the experimental protocol, each participant gave his informed consent to participate in this study.

Participants were screened for participation based on established criteria set forth by the American College of Sports Medicine [ 26 ]. In order to participate in the study, participants needed to be free from cardiovascular, pulmonary, and metabolic disease.

Participants were also excluded as a result of any intolerance or known allergy to the supplement ingredients. The study utilized a randomized, double blind, placebo controlled crossover design. Participants reported to the Performance and Physique Enhancement Laboratory following an overnight fast a minimum of an 8-h fast and a h avoidance of exercise on two occasions separated by at least 24 h.

After arriving to the laboratory, a coin was flipped to randomly determine the order of the dietary supplement ingestion. Testing sessions for both laboratory visits occurred between the hours of am and am, with the majority of all assessments beginning at 7 am.

Upon arriving to the laboratory, participants were encouraged to visit the restroom to void their bladders of urine. After sitting quietly for 5 min, participants had their resting heart rate and blood pressure recorded using an automated, oscillometric blood pressure monitor Omron 5 series Model BP, Lake Forest, IL, USA.

This method of automated, oscillometric blood pressure measurement has been validated in the scientific literature [ 27 ]. Heart rate and blood pressure were measured in triplicate and the average of the three readings was recorded.

Next, the participant remained in a reclined position for an additional 5 min prior to the resting metabolic rate RMR measures.

The device uses standard metabolic formulas to calculate oxygen uptake, and energy expenditure is calculated using a fixed respiratory quotient RQ of 0. Intra-day RMR ICC was 0. At baseline, two consecutive RMR tests were conducted and the lower of the two measured RMR values was recorded as the baseline RMR value.

During the RMR test, the participant was instructed to relax during the test, to breathe normally, and to remain as still as possible for the duration of the min test. The first 5 min of data collection was discarded [ 29 ] and the final 10 min of data collected was used in the calculation of the resting metabolic rate.

After ingestion of the supplement treatments, three more heart rate, blood pressure, and RMR assessments were conducted at 1-h, 2-h, and 3-h post ingestion. Figure 1 presents an overview of the study test sessions.

Capsules were identical in appearance and taste. Following the completion of two baseline RMR tests, the participant ingested three capsules of the thermogenic fat loss supplement or the placebo treatment with eight ounces of water.

Supplement ingestion was in the presence of research personnel for all testing sessions. Statistical analyses of the data were analyzed via a 2-factor treatment by time [2x4] within-subjects repeated measures analysis of variance ANOVA using SPSS version If sphericity could not be assumed, a Huynd-Feldt correction was used to produce a more critical F -value.

Post-hoc tests comparisons between treatments at each time point [baseline and min, min and min post ingestion and comparisons of post-supplement ingestion with baseline measures within each treatment were analyzed via paired samples t-tests. Incremental area under the curve AUC was calculated for each treatment thermogenic supplement and placebo using the trapezoidal method as described by Brouns et al.

AUC was determined by measuring the increase in RMR above baseline over the three-hour assessment period. A paired samples t-test was used to determine AUC differences between the two treatments. Skewness scores [displayed as statistic standard error ] ranged from 0.

The standardized z scores skewness and kurtosis coefficients for both treatments were within the range of ±1.

Paired samples t-test revealed no significant difference in baseline RMR between the two treatments. No significant changes in RMR were observed for the placebo treatment in comparison with baseline values.

Change in resting metabolic rate RMR from baseline to 3-h post ingestion. Data is expressed as mean SD. Raw data for RMR and hemodynamic variables is summarized in Table 2. The aim of this study was to examine the effects of a multi-ingredient thermogenic fat loss supplement on RMR and hemodynamic function in resistance-trained males.

The observed increase in RMR occurred with a slight increase in SBP and DBP, while HR was not affected by the thermogenic supplement. Previous research has supported the idea that ingestion of thermogenic supplements containing caffeine in combination with various additional ingredients can acutely increasing RMR.

In the current study, the thermogenic fat loss supplement treatment experienced a greater elevation in RMR values compared to baseline, whereas the placebo treatment did not.

Caffeine, in combination with other herbal ingredients, has been shown to increase RMR for up to three hours post ingestion [ 1 , 2 , 9 , 25 ]. In agreement with these findings, the current study demonstrated a significant 7.

The placebo treatment, however, experienced only a 3. Caffeine is a popular ingredient used in many thermogenic supplements due to its ability to increase energy expenditure.

Caffeine alone [ 8 , 34 ], caffeine plus green tea extract GTE [ 7 , 34 , 35 ], and caffeine used in combination with other herbal ingredients [ 2 ] have been shown to significantly elevate RMR when compared to placebo.

Taylor et al. Furthermore, Wilborn et al. In agreement with these findings, Dalbo et al. While the increase in RMR observed in the current study was lower than that of previous studies, differences could be attributed to the dosages used, the combinations of ingredients, and the concentrations of individual ingredients.

The dose of caffeine in the current product mg was lower than that of the Taylor et al. and Wilborn et al.

studies — mg , providing possible explanation as to the differences observed for RMR elevations. Green tea extract, whether used on its own or in combination with caffeine, has been shown to increase RMR.

However, the combination of GTE and caffeine can significantly increase catecholamine release which stimulates glycogen and triglyceride catabolism , leading to further increases in RMR [ 1 ]. Therefore, the observed increase in RMR in the current study is likely the result of the combination of the two stimulants.

It is unlikely that L-carnitine played a role in increasing energy expenditure. While it may be possible that L-carnitine has an effect on fat metabolism after several months of ingestion, it is too early to draw any conclusions based on the acute dose used in the current study.

However, there was a slight, yet significant, increase in both systolic and diastolic blood pressure. It has been demonstrated that long-term consumption of caffeine has minimal effect on hemodynamic function [ 8 , 37 , 38 ]; however, there are some studies showing acute increases in blood pressure following ingestion of a thermogenic supplement [ 1 , 22 ].

Similar to previous studies, the present study observed a significant increase in blood pressure across time, with the dietary supplement treatment causing an increase in systolic blood pressure at both the and min time points and an elevation in diastolic blood pressure values over the three-hour testing period.

While ingestion of the thermogenic fat loss supplement caused elevations in diastolic blood pressure at the one and two hour postingestion time points, it is important to note that the diastolic blood pressure values remained within normal clinical ranges throughout the three-hour intervention period.

These elevations came with no adverse effects relative to resting heart rate and only slight increases in blood pressure values. Although the thermogenic fat loss supplement resulted in an elevation in RMR, at this time we are not able to conclude whether this can lead to actual fat loss over time in this population.

Future studies should investigate the effectiveness and safety of ingesting the dietary supplement over a longer period of time several weeks to determine if reductions in fat mass are observed. Hoffman JR, Kang J, Ratamess NA, Rashti SL, Tranchina CP, Faigenbaum AD. Thermogenic effect of an acute ingestion of a weight loss supplement.

J Int Soc Sports Nutr. Article PubMed PubMed Central Google Scholar. Outlaw J, Wilborn C, Smith A, Urbina S, Hayward S, Foster C, et al.

Effects of ingestion of a commercially available thermogenic dietary supplement on resting energy expenditure, mood state and cardiovascular measures. Article CAS PubMed PubMed Central Google Scholar. Ryan ED, Beck TW, Herda TJ, Smith AE, Walter AA, Stout JR, et al. Acute effects of a thermogenic nutritional supplement on energy expenditure and cardiovascular function at rest, during low-intensity exercise, and recovery from exercise.

J Strength Cond Res. Article PubMed Google Scholar. Nagao T, Hase T, Tokimitsu I. A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity Silver Spring. Article CAS Google Scholar.

Nagao T, Komine Y, Soga S, Meguro S, Hase T, Tanaka Y, et al. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men.

Am J Clin Nutr. CAS PubMed Google Scholar. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jequier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Dulloo AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, et al.

Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing h energy expenditure and fat oxidation in humans.

Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers.

Taylor LW, Wilborn CD, Harvey T, Wismann J, Willoughby DS. Acute effects of ingesting Java Fittrade mark energy extreme functional coffee on resting energy expenditure and hemodynamic responses in male and female coffee drinkers.

Graham TE, Rush JW, van Soeren MH. Caffeine and exercise: metabolism and performance. Can J Appl Physiol. Article CAS PubMed Google Scholar. Powers SK, Byrd RJ, Tulley R, Callender T. Effects of caffeine ingestion on metabolism and performance during graded exercise.

Eur J Appl Physiol Occup Physiol. Dulloo AG. The search for compounds that stimulate thermogenesis in obesity management: from pharmaceuticals to functional food ingredients. Obes Rev. Bangsbo J, Jacobsen K, Nordberg N, Christensen NJ, Graham T.

Acute and habitual caffeine ingestion and metabolic responses to steady-state exercise. J Appl Physiol CAS Google Scholar. Graham TE, Hibbert E, Sathasivam P. Metabolic and exercise endurance effects of coffee and caffeine ingestion. Belza A, Toubro S, Astrup A. The effect of caffeine, green tea and tyrosine on thermogenesis and energy intake.

Eur J Clin Nutr. Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J. Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord. Hursel R, Viechtbauer W, Westerterp-Plantenga MS.

com Crooks Road, Troy, Michigan Related Products to This Article. Add to wishlisht. Fat Burner. Whey Protein Powder. Creatine Monohydrate Powder. Related Articles.

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While it may be possible that L-carnitine has an effect on fat metabolism after several months of ingestion, it is too early to draw any conclusions based on the acute dose used in the current study. However, there was a slight, yet significant, increase in both systolic and diastolic blood pressure.

It has been demonstrated that long-term consumption of caffeine has minimal effect on hemodynamic function [ 8 , 37 , 38 ]; however, there are some studies showing acute increases in blood pressure following ingestion of a thermogenic supplement [ 1 , 22 ].

Similar to previous studies, the present study observed a significant increase in blood pressure across time, with the dietary supplement treatment causing an increase in systolic blood pressure at both the and min time points and an elevation in diastolic blood pressure values over the three-hour testing period.

While ingestion of the thermogenic fat loss supplement caused elevations in diastolic blood pressure at the one and two hour postingestion time points, it is important to note that the diastolic blood pressure values remained within normal clinical ranges throughout the three-hour intervention period.

These elevations came with no adverse effects relative to resting heart rate and only slight increases in blood pressure values. Although the thermogenic fat loss supplement resulted in an elevation in RMR, at this time we are not able to conclude whether this can lead to actual fat loss over time in this population.

Future studies should investigate the effectiveness and safety of ingesting the dietary supplement over a longer period of time several weeks to determine if reductions in fat mass are observed.

Hoffman JR, Kang J, Ratamess NA, Rashti SL, Tranchina CP, Faigenbaum AD. Thermogenic effect of an acute ingestion of a weight loss supplement. J Int Soc Sports Nutr. Article PubMed PubMed Central Google Scholar. Outlaw J, Wilborn C, Smith A, Urbina S, Hayward S, Foster C, et al.

Effects of ingestion of a commercially available thermogenic dietary supplement on resting energy expenditure, mood state and cardiovascular measures. Article CAS PubMed PubMed Central Google Scholar. Ryan ED, Beck TW, Herda TJ, Smith AE, Walter AA, Stout JR, et al.

Acute effects of a thermogenic nutritional supplement on energy expenditure and cardiovascular function at rest, during low-intensity exercise, and recovery from exercise.

J Strength Cond Res. Article PubMed Google Scholar. Nagao T, Hase T, Tokimitsu I. A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity Silver Spring. Article CAS Google Scholar. Nagao T, Komine Y, Soga S, Meguro S, Hase T, Tanaka Y, et al.

Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am J Clin Nutr. CAS PubMed Google Scholar. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jequier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals.

Dulloo AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing h energy expenditure and fat oxidation in humans.

Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Taylor LW, Wilborn CD, Harvey T, Wismann J, Willoughby DS. Acute effects of ingesting Java Fittrade mark energy extreme functional coffee on resting energy expenditure and hemodynamic responses in male and female coffee drinkers.

Graham TE, Rush JW, van Soeren MH. Caffeine and exercise: metabolism and performance. Can J Appl Physiol. Article CAS PubMed Google Scholar.

Powers SK, Byrd RJ, Tulley R, Callender T. Effects of caffeine ingestion on metabolism and performance during graded exercise. Eur J Appl Physiol Occup Physiol. Dulloo AG. The search for compounds that stimulate thermogenesis in obesity management: from pharmaceuticals to functional food ingredients.

Obes Rev. Bangsbo J, Jacobsen K, Nordberg N, Christensen NJ, Graham T. Acute and habitual caffeine ingestion and metabolic responses to steady-state exercise.

J Appl Physiol CAS Google Scholar. Graham TE, Hibbert E, Sathasivam P. Metabolic and exercise endurance effects of coffee and caffeine ingestion. Belza A, Toubro S, Astrup A. The effect of caffeine, green tea and tyrosine on thermogenesis and energy intake. Eur J Clin Nutr.

Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J. Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord. Hursel R, Viechtbauer W, Westerterp-Plantenga MS. The effects of green tea on weight loss and weight maintenance: a meta-analysis.

Int J Obes Lond. Lonac MC, Richards JC, Schweder MM, Johnson TK, Bell C. Influence of short-term consumption of the caffeine-free, epigallocatechingallate supplement, Teavigo, on resting metabolism and the thermic effect of feeding. Borchardt RT, Huber JA. Catechol O-methyltransferase. Structure-activity relationships for inhibition by flavonoids.

J Med Chem. Bremer J. Carnitine--metabolism and functions. Physiol Rev. Karlic H, Lohninger A. Supplementation of L-carnitine in athletes: does it make sense? Haller CA, Jacob P, Benowitz NL. Short-term metabolic and hemodynamic effects of ephedra and guarana combinations.

Clin Pharmacol Ther. Vukovich MD, Schoorman R, Heilman C, Jacob 3rd P, Benowitz NL. Caffeine-herbal ephedra combination increases resting energy expenditure, heart rate and blood pressure.

Clin Exp Pharmacol Physiol. Priyadarshi S, Valentine B, Han C, Fedorova OV, Bagrov AY, Liu J, et al. Kidney Int. Wilborn C, Taylor L, Poole C, Bushey B, Williams L, Foster C, et al. Effects of ingesting a commercial thermogenic product on hemodynamic function and energy expenditure at rest in males and females.

Appl Physiol Nutr Metab. Medicine ACoS. Google Scholar. Coleman A, Freeman P, Steel S, Shennan A. Validation of the Omron MX3 Plus oscillometric blood pressure monitoring device according to the European Society of Hypertension international protocol. Blood Press Monit. Nieman DC, Austin MD, Benezra L, Pearce S, McInnis T, Unick J, et al.

Validation of Cosmed's FitMate in measuring oxygen consumption and estimating resting metabolic rate. Res Sports Med.

Horner NK, Lampe JW, Patterson RE, Neuhouser ML, Beresford SA, Prentice RL. Indirect calorimetry protocol development for measuring resting metabolic rate as a component of total energy expenditure in free-living postmenopausal women.

J Nutr. Brouns F, Bjorck I, Frayn KN, Gibbs AL, Lang V, Slama G, et al. Glycaemic index methodology. Nutr Res Rev. Razali NM, Wah YB. Power comparisons of Shapiro-Wilk, Kolmogorov-Smirnov, Lilliefors and Anderson-Darling tests.

J Stat Model Analyt. The Physical Activity Guidelines for Americans recommend that adults should perform strengthening exercises 2 or more days each week. A study on sedentary women found that resistance training increased the overall basal metabolic rate BMR for up to 48 hours.

BMR refers to the number of calories that the body burns while resting. Many foods, including green vegetables, chili peppers, and protein sources, can boost metabolism and help people achieve or maintain a healthy weight. Other lifestyle changes that improve metabolic health include drinking enough water, getting adequate sleep, and exercise activities.

The Everlywell Metabolism Test measures the levels of cortisol, thyroid stimulating hormone, and free testosterone in the body. Learn what the results…. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health.

Learn more here. While guarana does contain more caffeine than coffee, both have potential benefits when consumed in moderation. Learn more. Guarana has a variety of benefits, such as increasing energy levels and reducing inflammation. Whole grains are cereals and certain other grains that contain all the natural edible parts of the plant.

They may benefit a person's health in a…. My podcast changed me Can 'biological race' explain disparities in health?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Best 10 foods to boost metabolism. Medically reviewed by Natalie Olsen, R. Eggs Flaxseeds Lentils Chili peppers Ginger Green tea Coffee Brazil nuts Broccoli Green vegetables Other tips Summary Certain foods contain specific nutrients that increase metabolism, the rate at which the body burns calories, among other processes.

Share on Pinterest Eggs are rich in protein and are a great option for boosting metabolism. Chili peppers. Share on Pinterest Studies suggest that capsaicin can boost metabolic rate. Green Tea. Brazil nuts. Dark, leafy green vegetables.

Share on Pinterest Kale is high in iron, which is essential for metabolism. Other tips to boost metabolism. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause.

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