The 7 Best Fat Burners, Reviewed By an RD (2024 Update) (2024)

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  • Best Fat Burners
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  • How We Chose
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  • Are Fat Burners Safe?
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  • What to Consider
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  • FAQs

Unlike a pre-workout supplement, for instance, fat burners aren’t the most ubiquitous part of every gym-goers supplement cabinet. However, if your diet and training are dialed in, a fat burner may help push you towards your fat-loss goals. Of course, you need to know what you’re buying and, more importantly, why.

With the help of Jillian Kubala, RDN, a registered dietitian, we took the guesswork out of the process, reviewing nearly 30 products to bring you this list of the 11 best fat burners, based on our research and expert-driven guidance. They contain ingredients that have been shown to aid in fat loss (when used in conjunction with a healthy diet and exercise) — plus, most of these picks shouldn’t break the bank. If you want to get more into the nitty gritty, we also explain how fat burners work and dive a bit deeper into the ingredients that are in them.

Best Fat Burners

  • Best Fat Burner Overall: Transparent Labs Recomp
  • Best Fat Burner for Men: Jacked Factory Burn XT
  • Best Fat Burner For Women: Legion Phoenix Fat Burner
  • Best Non-Stim Fat Burner: Transparent Labs Recomp Stim-Free
  • Best L-Carnitine: 1st Phorm L-Carnitine
  • Best Berberine: Bulk Supplements Berberine HCL Powder
  • Best Green Tea Extract: Thorne Green Tea Extract

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor or healthcare provider before beginning a new fitness, nutritional, and/or supplement routine.

About Our Expert

This article has been reviewed by Jillian Kubala, RDN, registered dietitian and founder of JiIllian Kubala Nutrition. She gave us feedback on the research we cite and the efficacy of the products we list to help ensure we’re providing safe advice and recommendations. With that said, everyone’s body is different, so it’s best to consult your personal physician before trying new supplements.

Best Fat Burners Video Review

Be sure to check out our best fat burners video for an even more in-depth analysis of this supplement.

How We Chose the Best Fat Burners

When selecting the best fat burners for this list, we considered ingredients and dosing, based on research and cost. Fat burners are not a must-buy supplement, but if you want to give them a try, we’re here to help you make the most educated (and effective) purchase possible.

Dosage

If an ingredient is solid, but it’s in an amount that is five times less than what the research shows is effective — then what’s it actually doing? We strive to choose products that offer the right ingredients in the right doses that are priced accordingly.

Proprietary Blends

If we don’t know the dose, it’s hard to know just how effective the fat burner is. For that reason, we favored fat burners that rely on transparent labeling over products with proprietary blends. We want you to know what you’re getting and exactly how much.

Price

The price tag of your fat burner depends on the ingredients in the bottle. A pricier fat burner most likely contains more ingredients and higher doses. We aimed to showcase fat burners mostly in the middle, including premium and budget options, too.

Customer Satisfaction

Everyone’s body is different, so while one fat burner may work wonders for your gym buddy, it may not have the same effect on your physique. With that said, we did our best to choose popular products that customers seem to enjoy and buy consistently.

[Related: Best Protein Powders]

Best Fat Burner Overall: Transparent Labs Recomp

Transparent Labs Recomp

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Transparent Labs Recomp

This fat burner contains research suggested ingredient amounts of green tea extract, as well as synephrine, and HTP-5, which may suppress your appetite.

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Pros

  • Transparent Labs Recomp has zero proprietary blends and a transparent ingredient label.
  • You get research-backed doses of well-studied ingredients.
  • This does provide some caffeine for energy before you train.

Cons

  • Some athletes may not love the added caffeine.
  • This supplement may form hard-to-break habits (more on that below).

Ingredient Breakdown

  • Capsimax (Red Pepper Extract): Also known as cayenne pepper, red pepper may help boost your digestion, as it can help increase good gut bacteria, according to the Cleveland Clinic. Red pepper may also have thermogenic properties, helping increase your calorie burn. (22)
  • Green Tea Leaf Extract: Although more research is needed, green tea leaf extract can help increase your energy, thanks to the natural caffeine. It also may have a connection to weight loss but it’s modest at best, according to the Cleveland Clinic.
  • Caffeine: Caffeine won’t necessarily help you burn fat directly but it can give you more energy for your training session, which, as a result, may help increase your calorie expenditure.

Let’s be honest, a fat burner supplement won’t just torch fat on your body. But paired with a calorie deficit and exercise routine, they may be able to help encourage your progress. Considering the ingredients, third-party testing, and transparency, we recommend Transparent Labs as our top fat burner overall.

“I’m usually hesitant with fat burners, but I appreciate that Recomp has been tested by a third party,” according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 3.5 out of 5. “I also like that Transparent Labs provides research-backed ingredients. Still, fat burners aren’t necessarily appropriate for everyone.”

One serving includes 300 milligrams of green tea leaf extract, 250 milligrams of forslean (10 percent forskolin), 125 milligrams of natural caffeine, and 50 milligrams of capsimax (red pepper extract). However, these are all relatively small doses, according to Bourgeois. Considering you have to take multiple doses per day, though, that makes sense.

That being said, we had to give the dosage convenience a 3 out of 5. Taking multiple servings per day can be tedious. Transparent Labs does recommend starting with one capsule twice daily, though, to assess your tolerance.

“I like that Transparent Labs doesn’t promote Recomp as a magic pill,” Bourgeois said. “If you’re sensitive to caffeine, the multiple doses of caffeine may not be ideal for you.” So, for those who like to train in the evening, this pick may not be ideal.

This isn’t the cheapest fat burner on this list, earning a 4 out of 5 for cost. Technically, one serving is only $0.91. However, you do need to take more than one serving daily, which technically increases the cost.

Read our full Transparent Labs Fat Burner Review

Best Fat Burner for Men: Jacked Factory BURN-XT

Jacked Factory BURN-XT

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Jacked Factory BURN-XT

This fat burner combines ingredients to help potentially suppress appetite, boost energy, and increase your total calorie burn. Plus, these capsules are vegetarian-friendly.

Pros

  • A main ingredient, l-carnitine may help you cut weight and reduce body fat (more on this below).
  • It’s made with veggie-based capsules, so the product is vegan-friendly.
  • This filler- and dye-free pick has a transparent label with all ingredients clearly listed.

Cons

  • It’s suggested that you take this supplement with a meal, which may be inconvenient.
  • It’s not ideal for those who are sensitive to caffeine — this product contains 135mg of caffeine per serving (a cup of coffee is about 95mg).

Ingredient Breakdown

  • L-Carnitine: Naturally available in plenty of foods, carnitine helps you produce adenosine triphosphate (ATP), which your body uses for energy, per the National Institutes of Health (NIH).
  • Green Tea Leaf Extract: Green tea extract is often used to help increase mental focus and aid weight loss. Plus, it has caffeine content to enhance energy levels, according to the National Center for Complementary and Integrative Health (NCCIH).
  • Cayenne Pepper Extract: Cayenne pepper may help improve your digestion by boosting the good bacteria in your gut, according to the Cleveland Clinic. This ingredient may even promote thermogenesis, potentially helping you burn more calories. (22)

There’s no one fat burner that’s better for one gender over another. That being said, Jacked Factory BURN-XT contains common fat-burner ingredients, which may be able to help men along their fat-loss journey.

This supplement contains a few common fat burner ingredients, like l-carnitine. Although a supplement can’t do as much as a fat-loss-focused diet and workout routine, l-carnitine may help you lose weight. (21) However, one thing worth noting: The dosage sizes used in research are generally higher than this supplement, according to Kubala.

“I’m generally not a fan of fat burners, but this contains fewer questionable ingredients than others on the market, “ according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 3.5 out of 5. “They should still be included mindfully and under the guidance of a doctor if possible.”

You also get 225mg of green tea leaf extract, which may help promote your weight-loss journey and control blood sugar levels. Each serving also provides 135mg of caffeine, which can also increase energy levels, while 25mg of cayenne pepper fruit extract is intended to help increase your calorie burn through thermogenesis.

“The research on acetyl l-carnitine and fat loss is mixed, but I like that Jacked Factory is using a compound that’s naturally made in the human body as a primary ingredient,” Bourgeois says. We also like that the bottle provides supplement facts for one and two capsules, however you do need to take two doses per day, so we gave the dosage convenience a 3 out of 5.

Depending on your personal experience with fat burners, you may want to start off with a smaller dose and assess your tolerance. For optimal digestion, Jacked Factory recommends consuming the capsules with a meal.

We gave the cost per serving a 5 out of 5. Each 60-serving bottle costs about $34.99 or around $0.58 per serving, making this fat burner fairly affordable compared to others. However, given that you need to take multiple doses per day, this does up the cost.

Best Fat Burner for Women: Legion Phoenix Fat Burner

Legion Phoenix

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Legion Phoenix

Legion's Phoenix is made completely of all-natural ingredients and herbs, which is unlike most other fat burner products. You can also buy this in a caffeine-free version.

Pros

  • This fat burner offers both tried-and-true ingredients and a few extras — plus, you can read all about them on the website.
  • The L-DOPA in this product may help increase your focus and reduce brain fog.
  • You can buy this product with or without additional caffeine.

Cons

  • If you’re looking for big hitters like cayenne pepper extract or green tea extract, you won’t find them here.
  • This product has a pretty lengthy ingredient list.

Ingredient Breakdown

  • 5-HTP: As noted with some of our other products, 5-HTP is found in many fat burners and may help reduce hunger and cravings, according to Mount Sinai Medicine.
  • Forskolin: This root extract may help increase your body’s fat-burning abilities, according to Memorial Sloan Kettering Cancer Center.
  • L-DOPA: Also known as levodopa, this ingredient may help reduce brain fog and increase focus, as it acts like dopamine in your brain, according to the Mayo Clinic.

As mentioned before, no one fat burner is necessarily better for one gender than another. But we do like the quality ingredients in Legion Phoenix for anyone who wants a higher-end fat burner.

The 7 Best Fat Burners, Reviewed By an RD (2024 Update) (4)Legion Phoenix fat burner supplement at BarBend testing center.

This is a pretty complete fat burner, earning a 3.75 out of 5 for formula, according to Chelsea Rae Bourgeois, RDN. It’s got 5-HTP, caralluma fimbriata, and forskolin, which all may help increase your metabolism, suppress your appetite, and burn fat. 5-HTP may not be safe for everyone, though, according to Kubala. People taking certain medications (like SSRIs, MAOIs, or tricyclic antidepressants) should check with a doctor before taking this supplement.

While they may offer some benefits, herbal ingredients aren’t appropriate for everyone, Kubala says. So, if you have pre-existing health conditions or are taking other medications, you may want to chat with a doctor or steer clear of this product.

In addition to these less common ingredients, this fat burner also contains 200mg of caffeine and a dose of B vitamins, which are more common in fat burners. Plus, you’ll find a kick of L-DOPA, which can help increase focus and reduce brain fog — a great asset if you are hitting your workouts hard in the gym.

The 7 Best Fat Burners, Reviewed By an RD (2024 Update) (5)Jake shows what Legion Phoenix Pills look like at the BarBend garage

An added perk with this product is that if you want to go stim-free, you have the option to remove the caffeine at checkout. And when it comes down to it, this premium fat burner really won’t cost you much more than your average fat burner. One 30-serving bottle is $49.99, which is about $1.67 per serving, earning Phoenix a 3.75 out of 5 for price. Plus, this one is available on Amazon Prime, so you can get it in a matter of days.

Read our full Legion Phoenix Fat Burner Review.

Best Non-Stim Fat Burner: Transparent Labs Recomp Stim-Free

Transparent Labs Recomp Stim-Free

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Transparent Labs Recomp Stim-Free

Transparent Labs Recomp Stim-Free is a fat burning supplement that's totally free of stimulants, so you can take it in the evening without staying up. Transparent Labs' ingredients are third-party tested and free of artificial ingredients, too.

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Pros

  • This fat burner is totally free of stimulants, so it shouldn’t keep you awake.
  • You still get plenty of popular fat burner ingredients, like green tea leaf, forskolin, and cayenne pepper.
  • You can subscribe to recurring deliveries and save money.

Cons

  • You do need to assess your tolerance and start with one capsule for this product, gradually increasing.
  • One ingredient is black pepper fruit extract for absorption but it likely doesn’t have many benefits.

Ingredient Breakdown

  • Forslean (10 percent forskolin): Although more research is needed, this ingredient may help speed your body’s ability to process sugars. (29)
  • L-Theanine: This ingredient may help boost your mental clarity, making it easier to focus on your workouts and, as a result, train harder, according to the Cleveland Clinic.

Most fat burner supplements contain a pretty big dose of caffeine, which isn’t exactly ideal for athletes who are sensitive to caffeine or enjoy training in the evening. Luckily, Transparent Labs Recomp offers a stim-free version.

“Recomp Stim-Free uses research-backed ingredients, but that doesn’t eliminate the risks associated with fat burners,” according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 3.5 out of 5. “Fat burners are not appropriate for everyone but I appreciate that Recomp Stim-Free has been tested by a third-party lab.”

Unfortunately, the dosage isn’t the most convenient. Transparent Labs recommends taking two capsules twice daily about 30 to 60 minutes before eating. We had to give this product a 3 out of 5 for dosage convenience, as you do have to keep the supplement handy multiple times per day. For those traveling or eating on-the-go, this probably isn’t too convenient .

When it comes to cost, Recomp Stim-Free isn’t the priciest pick. One serving is only about $0.91. However, our team did give this product a 4 out of 5 for cost, as you do have to take multiple servings per day. Ultimately, this drives up the price.

Best L-Carnitine: 1st Phorm L-Carnitine

1st Phorm L-Carnitine

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1st Phorm L-Carnitine

1st Phorm packs 1,500 milligrams of L-carnitine in this supplement. Unlike most other fat burners, this is actually a powder, so you can mix it with your other powdered supplements. It also has a pretty budget-friendly price per serving.

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Pros

  • This product packs 1,500 milligrams of L-carnitine, which may help promote weight loss (more below).
  • Unlike other fat burners, this is a powder, so you can mix it with other supplements.
  • You can choose from five different flavors.

Cons

  • This is sweetened with sucralose, which may not sit well with all athletes.
  • 1st Phorm does use artificial flavors in this formula.

Ingredient Breakdown

  • L-Carnitine: This ingredient may help promote weight loss when used alongside a low-calorie diet or exercise, according to the National Institutes of Health (NIH). However, more research is needed in this area.
  • Fucoxanthin: Some research has shown that fucoxanthin might be connected to weight loss but more research is definitely needed. (29)

1st Phorm’s L-Carnitine supplement isn’t technically a fat burner but may help promote fat loss alongside a calorie deficit and consistent exercise. However, larger studies are still needed to directly connect carnitine supplements with weight loss, according to the NIH. Nevertheless, the 1,500 milligrams of carnitine per serving does meet (and exceed) the clinically-researched dose.

This formula also includes 200 milligrams of green tea leaf extract and 2,500 milligrams of fucoxanthin. This is an ingredient that’s found in brown seaweed and contains powerful antioxidants. Some studies have suggested that fucoxanthin may have some anti-obesity effects but more research is needed. We don’t love that the formula uses sucralose and artificial flavors, though, and had to give this category a 3 out of 5.

1st Phorm’s L-Carnitine comes in five different flavors, including Grape, Berry Lemonade, Strawberry Mango, Orange Sunrise, and Pineapple Coconut. Plus, it’s a powdered supplement, unlike the others on this list. We gave the convenience a 4 out of 5, as you can combine with other powders in your supplement stack. However, considering there’s no unflavored option, it may not mix well with other flavored products.

The price point for this product is pretty approachable, especially compared to some of the other fat burners on this list. One 60-serving container costs $42.99, which is about $0.71 per serving. Our team gave this one a 4.5 out of 5 for cost per serving, as it’s pretty budget-friendly, though it is recommended to take two scoops per day.

[Related: The Best Carnitine Supplements for Athletes, Fat Burn, and More]

Best Berberine: BulkSupplements Berberine HCL Powder

BulkSupplements Berberine HCL Powder

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BulkSupplements Berberine HCL Powder

BulkSupplements Berberine HCL powder only has one ingredient — berberine HCL. You can buy this product in bulk sizes to save money but at only $0.21 per serving for the smallest container, we still think this one is extremely budget-friendly.

Shop BulkSupplements

Pros

  • This product only has one ingredient: 500 milligrams of berberine hcl.
  • One serving is only $0.21, so this is ultra-budget-friendly.
  • This powder can mix easily with other supplements, as it doesn’t have any flavor.

Cons

  • Some athletes may prefer a fat burner with more ingredients.
  • This product isn’t third-party tested.

Ingredient Breakdown

  • Berberine HCl: There is some anecdotal evidence that suggests berberine may help lower appetite, however more research is needed. It may also affect insulin levels and therefore weight loss but again, more clinical research is needed in this area, too, according to the Mayo Clinic.

BulkSupplements Berberine HCl has a pretty simple formula, as it only contains one ingredient with zero additives. Our team gave this formulation a 4.5 out of 5, as we do wish that it were third-party tested. Otherwise, we love the simplicity and lack of artificial sugars or flavors.

Berberine is an ingredient found in a variety of plants and has been thought to have weight-loss-benefit properties. Right now, research has found that berberine may help decrease fat levels, however these preclinical studies were conducted on rats, making it difficult to assess how berberine supplements may affect humans. (32)

This supplement is an unflavored powder, making it easy to mix with other supplements in a smoothie or shaker bottle. We did have to give the dosage convenience a 3.5 out of 5, though, as this doesn’t come with a scooper. And considering the serving size is one fifth of a teaspoon, a food scale may be needed.

Our team does like that this product comes in bulk options, which is great for athletes who want to save a little extra. Price-wise, this product earned a 5 out of 5. One 50-gram container contains 100 servings and only costs $21.96. That’s about $0.21 per serving, which probably falls within most athlete’s budgets.

Best Green Tea Extract: Thorne Green Tea Extract

Thorne Green Tea Extract

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Thorne Green Tea Extract

Thorne packs 250 milligrams of green tea extract in just one capsule of this supplement to help potentially increase your body fat burn. Our team also loves that this supplement is available on Amazon Prime for quick delivery.

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Pros

  • This supplement contains 250 milligrams of green tea extract, which may help increase your calorie burn.
  • You only need to take one capsule per serving.
  • One serving only costs $0.50, making this pretty budget-friendly.

Cons

  • Some athletes may prefer a fat burner supplement with more additional ingredients.
  • This is decaffeinated and some may want a little caffeine in their formula.

Ingredient Breakdown

  • Green Tea Phytosome: Some research has shown that supplementing with green tea extract may help increase fat burn while you’re exercising and at rest. (31) However, the results of green tea extract research are pretty inconsistent.

Green tea extract is among the most common ingredients you’ll find in most fat burner supplements. So, if you don’t want to fully dive into a fat burner pill, these are an alternative to consider. One capsule provides 250 milligrams of decaffeinated green tea extract, which may help support weight loss, according to the Cleveland Clinic.

However, as with most weight-loss supplements, the connection between weight loss and green tea extract is pretty modest. Green tea may help increase your total fat burn while you’re exercising and recovering but different studies show different results. (31) So, more research is needed for a firm connection between the two.

We do like, however, that the formulation for this ingredient is pretty simple. The main ingredient is green tea extract that’s decaffeinated, making it suitable for athletes who train in the evening, too. We gave the formulation a 4.5 out of 5 here — though the ingredient may not give you a huge fat burning boost, these capsules don’t contain any fillers or artificial components.

For dosage convenience, we gave this product a 3.5 out of 5. While the serving size is one capsule only, Thorne does recommend taking two to three servings daily or as recommended by your personal doctor. So, keeping these supplements handy at all times isn’t the most convenient.

These aren’t the most budget-friendly capsules, though. One bottle of 60 servings only costs $30, which is only $0.50 per serving. However, considering you need to take up to three servings per day, that’s really more like $1.50 per day. So, in this category, our team gave Thorne a 3.5 out of 5.

Are Fat Burners Safe?

Here’s a breakdown of what fat burners may be able to do. For the most part, fat burners are safe but they may not be appropriate for every person. If you have any pre-existing conditions or are taking other medications, it’s best to double check with your physician.

  • Fat Oxidation Having your macros dialed in and training consistently should always come first, but certain ingredients in fat burners have been shown to coax your body into using (or oxidizing) stored fat. Specifically, green tea extract — well, the compound EGCG, found in green tea — and L-carnitine.
  • Thermogenesis Your body burns calories (necessary for fat loss) simply by regulating normal functions, like breathing, temperature regulation, and organ function. Most fat burners include capsaicin or capsimax (extracted from chili peppers) and caffeine to increase your internal temperature. In doing so, your body works with higher intensity to cool down and burn more calories.
  • Appetite Suppression Eating at a calorie deficit can be tough, especially when you need to train at a high intensity, too. This is why many fat burners contain ingredients like 5-HTP, fiber, and psyllium husk to help you feel full. That way, you’re less likely to give in to spur-of-the-moment cravings or mindless eating.

Interested in learning more about how (and if) fat burners really work? This video explains more.

Potential Side Effects of Fat Burners

While the FDA takes measures to ban dangerous substances from fat burners, they may still cause some unwelcome side effects. Fat burners with stimulants like caffeine or beta-alanine can cause increased heart rate, nausea, dizziness, and irregular heartbeats.

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It’s always a good idea to consult with your doctor before starting a new fat burner pill cycle, and if you do start to experience serious side effects, stop using the product immediately. People with pre-existing medical conditions or those who are taking other medications should consult a physician before trying a fat burner.

While fat burners can speed up fat loss, remember that they are designed as a supplement to (not a replacement for) a healthy, low-calorie diet and regular exercise. If you’re already experiencing weight loss through diet and exercise, a fat burner may not be necessary.

How Much Do Fat Burners Cost?

Fat burners are fairly inexpensive — though if you just look at the cost of the container you’re buying, you may not think so. You need to weigh the cost of the container against the number of servings you’re getting in that container. This number will usually come out somewhere around $0.50 to $1.00 per serving (though the premium fat burners cost around $2.00 per serving).

Best Fat Burner OverallTransparent Labs Recomp$54.99
Best Fat Burner for MenJacked Factory Burn XT$34.99
Best Fat Burner for WomenLegion Phoenix Fat Burner $44.97
Best Non-Stim Fat BurnerTransparent Labs Recomp Stim-Free$54.99
Best L-Carnitine1st Phorm L-Carnitine$42.99
Best BerberineBulkSupplements Berberine HCL Powder$21.96
Best Green Tea ExtractThorne Green Tea Extract$28.50

The cost of a fat burner goes up when you add extra ingredients to the fat-burning blend. While most fat burners will include a blend of common ingredients, like cayenne pepper extract, caffeine, and green tea extract, the more expensive products will include ingredients like DMAE, which can improve mood. If added boosts aren’t important to you, one of the basic, less-expensive options on this list should do just fine.

What to Consider Before Buying a Fat Burner

As with most supplements, it’s important to consider your personal fitness goals before buying a product. In this case, you’ll want to weigh the types of ingredients you’re looking for, the time at which you’ll be taking your fat burner and/or exercising, and the price you’re willing to pay.

Ingredients

First and foremost, you’ll want to consider the type of potential fat burn you are looking for. As we discussed, fat burners use ingredients that may help with fat oxidation, thermogenesis, and appetite suppression. While many fat burners include ingredients that do all three of these things, oftentimes a product will lean more heavily toward one of the three in particular. Before you decide which fat burner you want to buy, you should consider which of these processes you want to prioritize.

The 7 Best Fat Burners, Reviewed By an RD (2024 Update) (11)Fat burner supplement in container.

You’ll also want to look out for proprietary blends of ingredients. We recommend sticking to products that disclose the dosage of every ingredient in their fat burner. If a product lists a proprietary blend without the dosage, you have no way of knowing what you’re getting in your supplement or if the dosage you’re getting can be effective.

Timing

Though you can take your fat burner when you wake up in the morning to jumpstart your metabolism, many people choose to take their fat burners before they workout. If you are one of these people, you’ll want to consider the stimulants — like caffeine — in your fat burner. If you’re a morning workout person, great — you’re good to go. However, if you prefer to workout late at night, you may want to opt for a fat burner that doesn’t contain any stimulants. If you take a fat burner with caffeine too late in the day, it could potentially mess with your sleep.

Price

Most fat burners will include the typical big hitters — cayenne pepper, caffeine, and green tea — but if you’re willing to dish out a little extra cash, some fat burners may also include extras like HMB or DMAE that can help with things outside of fat burn (in this case, muscle retention and mood).

Final Word

While a healthy diet, caloric deficit, and consistent exercise regimen are the best tools you can have for your weight-loss goals, fat burners can be helpful supplements. If your nutrition, wellness, and workout routine are on point, fat burners may help you suppress your appetite, increase your metabolism, and burn a little extra fat.

Before you start on a fat burning supplement, it’s important to speak with your physician to see if this supplement could be right for you. Once you’ve picked out the ingredients you’re looking for and settled on a price point, this list can help you with the rest.

FAQs

Are fat burners safe?

The FDA doesn’t regulate fat burners in the same way that it does other supplements. That said, most fat burners include common ingredients in reasonable doses. What you shouldn’t do is stray from the recommended dosage and take more. That won’t get you ripped faster, but it may make you ill.

Also, before you try a fat burner, it’s best to confirm with your physician that they’re safe for your body.

Do I need a fat burner?

Nope. Following your macros, training hard, and even upping your daily step count should come first. You cannot — we repeat, cannot — take only a pill or powder and expect results. If you eat well and train a few times a week, however, a fat burner may help expedite the process a little bit.

Should I take a fat burner before my cheat meal to offset the damage.

Although we know it’s a common word, we don’t love to consider eating certain foods as ‘cheating.’ With that said, if you’re going to indulge or stray from your meal plan, enjoy it. A single meal isn’t going to offset your progress.

But if you find yourself consistently craving calorie-dense, processed foods, you may want to reevaluate your daily diet and potentially add some nutritious calories to your meals.

When should I take fat burners?

Be sure to read the packaging of the specific product you buy, as it may have different recommendations. Since fat burners contain a lot of ingredients that can help supply energy (like caffeine), it may be beneficial to take them pre-workout for an added jolt of energy. (6)(7) However, be cautious, as some fat burners may cause a spike in your heart rate, and that’s not ideal when you need stability and precision to execute a heavy lift. (26)

How to safely take fat burners

When considering a specific fat burner, become familiar with the ingredients listed on the fat burner’s label. This helps you avoid taking a substance that might interact with any medication you’re taking or that may lead to an allergic reaction. And if you’re not sure about any of the ingredients, be sure to consult with a medical professional for extra guidance

How to get rid of fat burner side effects

If you’re experiencing negative side effects of fat burners, you should definitely minimize the dose of the supplement. Start with half or a quarter of the standard dose to first assess your tolerance. If your side effects are concerning, like a fever, numbness, or chest pain, completely stop taking the supplement and consult your physician as soon as possible.

References

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The 7 Best Fat Burners, Reviewed By an RD (2024 Update) (2024)

FAQs

The 7 Best Fat Burners, Reviewed By an RD (2024 Update)? ›

GLP-1 agonists are currently the most effective anti-obesity medications and are considered safe for long-term use. Currently, only liraglutide (Saxenda), semaglutide (Wegovy), and tirzepatide (Zepbound) are approved for weight loss, though some other GLP-1 drugs may be prescribed off-label.

What is the most effective fat loss pill? ›

GLP-1 agonists are currently the most effective anti-obesity medications and are considered safe for long-term use. Currently, only liraglutide (Saxenda), semaglutide (Wegovy), and tirzepatide (Zepbound) are approved for weight loss, though some other GLP-1 drugs may be prescribed off-label.

What is the FDA approved fat burner over the counter? ›

Alli (orlistat)

Alli is the only over-the-counter medication that's U.S. Food and Drug Administration (FDA)-approved for weight loss.

What non prescription weight loss pills work? ›

The only over-the-counter weight-loss product approved by the U.S. Food and Drug Administration (FDA) is orlistat (Alli). It is half as strong as prescription orlistat (Xenical). It blocks the body from taking in some of the fat from foods you eat.

What is the number one natural fat burner? ›

Green Tea Extract

It is rich in caffeine and polyphenol epigallocatechin gallate (EGCG), where both compounds are known to burn fat. These compounds synergize and can cause fat burn through a thermogenesis process. Thermogenesis is a process where your body burns calories to produce heat and energy.

What medication did Kelly Clarkson take to lose weight? ›

But the star has gotten some backlash after revealing during a recent episode of The Kelly Clarkson Show that she used a weight loss medication after her guest, Whoopi Goldberg, raved about taking the injectable weight loss drug Mounjaro.

What is the $1000 weight loss drug? ›

Both Mounjaro, for diabetes, and Zepbound, which is the same medication for weight loss, retail for about $1,000.

Are there any fat burners that actually work? ›

Well, sorry to burst your bubble, but even the best fat burners aren't magic. They're just supplements. That means that even though they're designed with ingredients that can really give you an extra boost to help burn fat, they can't replace a solid diet and exercise plan.

Does apple cider vinegar help you lose weight? ›

Although many claim apple cider vinegar can help with weight loss, very little evidence supports this. While there have been a few human studies, the evidence is not strong.

What is the fastest fat burning? ›

High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.

What is the number one fat burning drink? ›

When choosing a better beverage, our No. 1 drink pick for weight loss is green tea. Although all teas offer potential health benefits, here is why green tea wins out.

Do any fat burners actually work? ›

Studies have shown that fat burner supplements might not work the way you want them to. They don't make your fat cells magically disappear. Instead, they can work by helping weight loss in other ways.

Is there a weight loss supplement that actually works? ›

Overall, little proof exists that any dietary supplement can help with healthy, long-term weight loss.

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