Thermogenic supplements are some of the most popular weight loss products on the market at the moment. These supplements are advertised as an effective way of breaking down fatty tissues to speed up fat loss even when the body is at rest. In other words, some of these fat burners promise to facilitate weight loss without making any drastic lifestyle changes like adding a workout routine.
What Are Thermogenic Supplements?
Thermogenic supplements are dietary products formulated using metabolism-enhancing ingredients. Most of these supplements are made of natural ingredients, so they are widely available over the counter.
Thermogenic supplements generally work by increasing your body’s core temperature to promote the breakdown of adipose. Adipose tissue is a specialised connective tissue that has the major purpose of storing energy in the form of lipids (fat). Thermogenic supplements speed up the metabolic rate, stimulating your body to turn to those fat reserves for fuel. That said, the ultimate working mechanism will depend on the specific supplement in question and the type of ingredients it contains.
What Do Thermogenic Supplements Contain?
Losing weight these days can be quite the challenge. Below are some of the common ingredients present in some of the most effective fat burners for weight loss . In this way, you can choose which option suits you best.
Green tea is perhaps the most popular ingredient in weight loss supplements. In fact, some products center their entire formula around this herb alone. Why? Because of the epigallocatechin gallate (EGCG) and caffeine present in green tea.
Studies show that caffeine stimulates the release of a hormone known as adrenaline. The hormone performs different functions in the body, like boosting the metabolic rate and fat breakdown. This effectively results in fat loss.
EGCG comes in to slow down the breakdown of adrenaline. Therefore, it allows the molecule to stay in your system longer, allowing it to have a more pronounced effect on boosting metabolism.
In this review of multiple studies involving EGCG and caffeine, scientists revealed that the active ingredients of green tea produced statistically significant results in both weight loss and weight management after losing weight.
Although multiple studies demonstrate the effectiveness of green tea on weight loss, researchers recommend additional clinical trials to fully understand the efficacy and long-term effects of taking the herb.
Besides the caffeine in green tea, some manufacturers add the stimulant separately, to better optimise its effects. The ingredient can be added in different forms, but caffeine anhydrous (caffeine without water, typically derived from both the seeds and leaves of coffee plants) is the most common one.
Various studies support the effectiveness of caffeine in boosting fat loss. Trials also show that the stimulant works in multiple different ways - in addition to stimulating the release of adrenaline, caffeine also has appetite suppressant properties. This can help curb the intake of calories, preventing further weight gain. In essence, the stimulant can break down the existing adipose and prevent the formation of new fat cells by suppressing your cravings.
Another benefit of having caffeine in thermogenic supplements is it may boost your energy levels, preventing lethargy, a common side effect of many fat burners for women . With decent energy levels, users of thermogenic supplements can perform their recommended workouts and undertake their daily activities without struggling.
Whereas caffeine can raise basal metabolic rate to boost fat breakdown while at rest, experts recommend supporting the ingredient with a healthy lifestyle.
Garcinia Cambogia is a tropical fruit native to Indonesia. The extracts of this fruit are widely used in weight loss supplements, where they’re reported to be effective in blocking the formation of new fatty acids.
The extract contains hydroxycitric acid that prevents the actions of an enzyme known as ATP citrate lyase . ATP citrate lyase plays an essential role in fatty acid biosynthesis. Garcinia Cambogia stops this action hence blocking weight gain.
Sadly, the clinical trials on Garcinia Cambogia are minimal, so the full extent of its benefits remains largely unknown.
Capsaicin is the active compound in chili pepper. It’s the chemical that gives chili its hot and spicy properties.
Capsaicin has a similar effect on the body to caffeine. It targets the adrenal glands to trigger the release of adrenaline.
In a systematic review of 20 trials involving 523 subjects, consumption of capsaicinoids for a period of around 1 to 2 years resulted in significant weight loss. Adipose tissue around the abdominal area (belly fat) dropped drastically.
Other results witnessed during the study are reduced appetite and increased energy expenditure.
These are just but a handful of the ingredients found in thermogenic supplements. Some formulas go as far as including compounds like glucomannan, a water-soluble dietary fiber that mixes with water to form a thick solution in your stomach to make you feel full for longer periods.
Are Thermogenic Supplements Safe?
Fat burners are linked to a number of health complications, most of which are attributed to the stimulants present in the formula. Some of the commonly reported side effects are; headaches , stomach upset, nausea , constipation, insomnia, irritability, restlessness, heart palpitation, dizziness, and anxiety .
The side effects are worse for individuals who are extremely sensitive to caffeine. Excessive consumption of supplements also increases the risk and severity of adverse reactions.
Another necessary precaution you should take is conducting a thorough background check on the supplement you choose before taking it. There are so many fat burners on the market, but not all of them are good for you. The best-case scenario after taking the wrong supplement is it will be ineffective, making it a waste of time and money. The worst case is you may consume a product formulated with contaminated or harmful chemicals that can trigger severe medical conditions. So either do your research and consult a doctor before trying any pills.
Thermogenic supplements may be a good weight loss solution for you. Data supports most of the ingredients used by these products, not only for burning existing fat, but also in helping you maintain the results by slowing or preventing the formation of new adipose tissue.
That said, you must get the best supplements containing proven ingredients added at the recommended dosages, and you should also complement the supplements with regular training sessions and a healthy diet.