Does your belly fat look bad in tight-fitting clothes? Do you want it to go away? We get you.
A fat burner may help you achieve weight management goals faster than exercise and diet alone. But that’s not the whole truth. These supplements can also have a significant impact on your health.
To help you get the best possible experience from fat burner pills, we shared below the potential side effects you may feel, plus tips on how to get rid of fat burner side effects. But before that, let’s first know whether fat burners do work.
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Do Fat Burners Work?
There’s no direct evidence that shows fat-burning supplements can effectively burn fat. However, high-quality fat burners do contain ingredients that burn fat when consumed naturally.
Fat-Burning Ingredients Proven to Work Effectively
- Green tea extract
Green tea is a true superfood as it helps the body’s metabolism to be more efficient. It contains various compounds, including magnesium, flavonoids, folate, B vitamins, and other antioxidants.
These compounds have been linked with several health benefits, such as reducing cholesterol, managing Type 2 diabetes, having anti-cancer properties, reducing Alzheimer’s disease risk, and improving heart functioning. Moreover, studies have shown that the catechins content in green tea helps you lose belly fat.
- Protein powder
Protein suppresses your appetite and enhances your fat metabolism. It’s dense. Hence it takes longer to digest, and you feel full longer than an apple. It also increases the thermic effect of food – the number of calories you burn.
Natural caffeine is safe in moderation. Coffee or tea without extra sugar contains numerous antioxidants that have several health benefits, including boosting energy levels, supporting brain health, and promoting weight management.
Yohimbine contains fat-burning compounds with fat-burning potential. It works by blocking the Alpha-2-receptors, which makes burning fat easier. A small study even shows that those who took yohimbine reduced about 2.2.% of their body fat. While it may not sound a lot, it’s already a significant amount for a fit athlete with less body fat.
- Soluble fiber
Both types of fiber, soluble and insoluble, are essential for health, preventing diseases, and digestion.
Soluble fiber absorbs water and creates a sort of gel in the gut, according to a study in the Nutrients. It enhances hormones, like GLP-1, that make you feel full longer while suppressing appetite hormones (ghrelin).
Potential Side Effects of Fat Burner Supplements
The active compounds in fat burners may cause insomnia in some people. Too much caffeine in the body may jeopardize or interfere with your normal body’s metabolism, affecting your body functions because of sleep inadequacy.
Another potential side effect is body allergy. Certain ingredients in fat-burning supplements may cause reactions because of the alien ingredient. Allergies may be in the form of stomach upset or itchiness.
Fat burners can adversely affect a person’s mental and emotional levels. This side effect consequently affects their behavior because of the emotional mood swings. Some ingredients in the supplement may even dull the body’s ability to appetite, so eating particular food brings fluctuations in the system.
Heart risk and blood pressure fluctuations
Some fat burners contain ingredients, such as bitter orange, that affect the heart negatively. A fat burner containing sibutramine also increases the risk of a nonfatal heart attack.
Inability to focus and emotional disturbances are other complications one may experience.
8 Tips to Get Rid of Fat Burner Side Effects
1. Don’t Take the Fat Burner on Empty Stomach
Some supplement companies recommend taking fat burners on an empty stomach. Doing so ensures maximum absorption of the ingredients into the bloodstream. It also causes an increase in body temperature and energy, which are both great for a morning kick.
The problem, however, is that some ingredients can make a person nauseous, especially when taken on an empty stomach. The fix? Take the supplement immediately after eating, or take half a serving twice daily.
2. Follow a Fat Burning Diet Plan
Another way to eliminate side effects is to follow a healthy diet plan, which nourishes your body while keeping your weight-loss calorie goal.
That said, it’s best to consult a nutritionist before following any meal plan. A sample fat-burning diet plan looks like this:
- Drink a glass of lukewarm water with a teaspoon of apple cider vinegar early in the morning.
- Have a bowl of oats porridge for breakfast. The recipe includes a cup of low-fat milk, 30g. of oats, one teaspoon of chia seeds, and one chopped apple.
- Consume two cups of green tea but space it throughout the day. For example, one cup at 10 am and another at 4 pm.
- Eat brown rice and a tropical chicken salad for lunch.
- For your evening snack, opt for a bowl of steamed sprouts.
- Eat one-half pound of stir-fried shrimp for dinner.
3. Choose a Fat Burner with No Caffeine or Limit Caffeine Intake
Another common reason why you’re experiencing a side effect is over-stimulation. Some fitness enthusiasts refer to it as the stim-junkie effect.
Anyone who works eight hours a day can easily over-stimulate or over-caffeinate in 24 hours. For instance, you take your fat burner in the morning, a coffee mid-morning, and another cup in the afternoon.
Add soft drinks, tea, chocolate, and other caffeinated beverages. It may fill your body with over 1,000mg of caffeine daily. So, it’s best to choose a fat burner that’s not loaded with caffeine or stay away from other stimulants to avoid these side effects: inability to sleep, dizziness, rapid heart rate, and nausea.
4. Count Your Nutrients, Not Just Calories
You may be experiencing the side effects of fat burners because of nutrient deficiency. Focus on counting calories and nutrients to lose weight and stay healthy. Are you getting enough healthy fats, protein, and carbs?
You’ll stay full longer and be more energetic if you consume the proper nutrients. As a result, it will help you lose fat quickly.
Consume Natural Fat Burners (Foods)
Here are some fat-burning foods that can help you shed a few inches:
- Apple cider vinegar
- Brown rice
- Black coffee
- Green chili
- Fatty fish
- Citrus fruits
- Olive oil
- Green tea
5. Complement it With Exercise
Following a healthy lifestyle while taking a fat burner helps you maintain a healthy weight long-term. To prevent possible side effects of dietary supplements, complement them with fat-burning exercises.
Goblet squat, bear crawl, jump rope, vertical leg crunch, crunches, bicycle exercise, and bird dog are some of the best movements you can practice daily. These exercises can help you lose weight and lessen, if not wholly get rid of fat burner side effects.
6. Stay Hydrated
Increasing your water intake can prevent the side effects of fat-burning pills. These side effects include cognitive issues, constipation, dehydration, and headache.
Headaches often trigger dehydration since too much fluid leaves the body. Drinking enough water during the day prevents headaches or reduces the frequency of migraine attacks.
7. Mind the Dosage
It’s best to choose stimulant-free fat burner pills or come only in lower dosages. That way, it won’t interact with your prescription medications or negatively affect your well-being and health.
Pregnant and breastfeeding moms and patients with cardiovascular issues, anorexia, diabetes, or similar chronic disease diagnoses should avoid taking OTC dietary supplements.
8. Stop Taking the Fat Burner
If you experience adverse effects of fat burners and the fixes above don’t help, discontinue use. If you stop taking the fat burner, you won’t have any side effects. And the good thing is that a fat burner isn’t habit-forming.
Will I gain weight if I stop taking fat burners?
You may gain weight if you stop taking fat burners because you won’t benefit from the suppressive effects of the supplement.
But if you’re careful with your calorie intake, your body will adjust in a week, and you won’t notice a difference after.
Caution! Avoid this supplement if you’re diagnosed with anorexia, diabetes, or cardiovascular disease. Use only with medical guidance or consent. It’s also better to avoid fat burners if you’re pregnant or nursing a baby.
People Also Ask: FAQs About Fat Burner Side Effects
Can fat burners make you sick?
Some fat burners can make you feel sick. The guar gum, green tea extract, chitosan, chromium, and carnitine content in fat burners may cause vomiting and nausea.
How long do fat burner side effects last?
The elimination half-life (the time it takes for the supplement to be reduced by 50% in the body) of fat burners is anywhere from 1.5 to 9.5 hours. However, you may still feel the effects several hours after ingesting a fat burner if loaded with caffeine.
What happens if you take fat burners without working out?
Fat burners work without exercise. It will still stimulate thermogenesis, although the associated energy boost is wasted. The effect of a fat burner is better when you work out.
The Final Scoop
Obesity is a growing problem worldwide. So, it’s no surprise that anything related to weight loss sells today. The list is endless, from detox tea to apple cider vinegar gummies, belly button patches, and weight loss drops. Also, fat burners are born out of such a concept.
Still, remember that there’s no magic bullet when it comes to weight loss, burning fat, and keeping weight off. Regular exercise and a healthy diet are the keys to sustained weight loss. Taking the wrong weight loss supplements also have repercussions, such as experiencing any side effects listed above.
By following the tips we shared above, you can prevent fat burner side effects and lose weight safely.
Discover a list of top fat burners in the market today. Visit ExpertFitness.org.
Nathan Lloyd, MSc
LICENSED PERSONAL TRAINER
I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.
If you’re interested in my personal coaching programs, please contact me via the contact page.