Fat burners are commonly used by people who want to lose weight, specifically body fat. It is also sometimes used by athletes to enhance their performance by reducing the amount of fat tissue in the body.
There is no one-size-fits-all answer to when to take a fat burner. Some people may find that taking it before meals helps them to feel fuller and eat less. Meanwhile, others may prefer to take it after a workout for an energy boost.
In this article, we’ll walk you through some things to consider when deciding if and when to take it. If you want to know more, keep reading.
What Is a Fat Burner?
Fat-burning supplements help you lose weight by increasing your metabolism and reducing your appetite. They typically contain natural fat-burning ingredients, such as caffeine, green tea extract, coffee bean extract, and chili pepper extract.
Some fat burners also contain ingredients that boost your energy levels or reduce water retention. While some evidence supports these ingredients for weight loss, it is essential to remember that these are not magic pills.
Do Fat Burners Work?
The active ingredients in fat burners increase the body’s metabolism, which is the rate at which it burns calories. This process is known as thermogenesis.
Some research suggests that thermogenesis can boost weight loss, but it is generally only a little effect. It helps burn fat, but many people give up before seeing significant results.
Although fat-burning supplements burn fat, you’ll need to go about it correctly to see results. This means eating a healthy diet, having fewer calories in your meals, and regularly exercising to lose body fat.
Why Should You Use a Fat Burner?
If you want to burn fat, the most important thing you can do is focus on your diet and exercise regularly. However, some people find that adding a fat-burning supplement to their weight loss plan can help them see results more quickly.
Here are some reasons why you might want to take a fat burner:
You do not see results from diet and exercise alone
If you’ve been working hard to lose weight but aren’t seeing the results you want, adding a fat burner can help. It can increase your metabolism and reduce your appetite, making the fat-burning process easier.
Plus, dietary supplements have thermogenic properties, which help you burn more calories. So, if you’re struggling to shed those last few pounds, it may be just what you need.
You want an energy boost
Caffeine is a common ingredient in fat burners. This stimulant provides a quick boost of energy that can help you power through your workout and continue burning fat even after you’ve left the gym.
It also contains green coffee bean extract known to have metabolism-boosting properties. Additionally, this ingredient helps with burning fat and promoting lean muscle mass.
You’re trying to tone up
If you’re trying to lose weight but want to tone your body, a fat burner can help. It can also reveal the muscle underneath. Plus, some fat burners contain ingredients that help to reduce water retention. As a result, you’ll achieve a more toned and defined look.
You’re looking for a natural alternative
Many people are interested in using natural fat burners because they want to avoid the side effects of some of the more synthetic products on the market.
If you’re looking for a natural fat burner, consider one that contains ingredients like green tea extract, coffee bean extract, or chili pepper extract. These thermogenic fat burners boost your metabolism and help with continuous fat loss.
You want to supplement your weight loss plan
If you’re already following a diet and exercise plan but want to give yourself an extra edge, consider adding a fat burner. It can help increase your metabolism, reduce your appetite, and give you more energy to power through your workouts.
Fat burners can be a practical addition to any weight loss plan. On top of that, it could help tone your body and improve your overall health.
Things to Consider Before Taking a Fat Burner
If you’re considering taking a fat burner, you should consider a few things first:
Talk to your doctor
Before taking any supplement, it’s always best to speak with your doctor first. Consulting is vital if you have any health conditions or are taking medications.
Your doctor can tell you if a fat burner is right for you and if there are any potential risks. They can also help you choose a product that is safe and effective.
Look at the ingredients
When looking at a fat burner supplement, it’s essential to consider the ingredients. Some products may contain stimulants like caffeine or other components that could cause side effects.
It’s also a good idea to check the dosage of each ingredient. You don’t want to take more than recommended, which could lead to adverse effects.
Choose a product from a reputable brand
Many fat burner supplements are on the market, so choosing one from a reputable brand is essential. Look for products that have been third-party tested and that use high-quality ingredients.
Avoid products that make lofty claims
If a fat burner supplement claims to be a “miracle” solution, it’s likely too good to be true. So, avoid products that make unrealistic claims and aren’t backed by science.
Fat burners can be an effective weight loss tool, but they’re not for everyone. Be sure to speak with your doctor before taking any type of supplement, and look for products that are safe, effective, and from a reputable brand.
Should You Take a Fat Burner Before or After Workout?
You should take fat burners before or after a workout, depending on the type of product you’re using.
Products that contain stimulants, such as caffeine, are typically taken before a workout to help increase energy levels. Meanwhile, products that don’t contain stimulants can be taken before or after a workout. Taking them before training may increase fat burning during exercise.
We recommend taking a fat burner 30 to 60 minutes before a workout. Doing this will give the ingredients time to start working and burn body fat.
If you are taking a stimulant product, you should start with a lower dose to assess your tolerance. You can then increase the amount as needed.
You should take them for no longer than 12 weeks. Doing this gives your body a chance to build up a tolerance to the ingredients. After 12 weeks, you should take a break from using them for 4-8 weeks before starting again.
Should I Take Fat Burners on Non-Workout Days?
You can take fat burners on non-workout days, but you may not need to if you’re not exercising.
If you are taking a fat burner with stimulants, such as caffeine, you may want to take it on days when you’re not working out. The stimulants can cause side effects such as jitters, anxiety, and insomnia.
Meanwhile, if you’re taking a fat burner that doesn’t contain stimulants, you may not need to take it on non-workout days. Otherwise, the ingredients will remain in your system and continue to work even when you’re not exercising.
If you’re looking forward to losing weight consistently, you’ll need to take them on workout and non-workout days.
Frequently Asked Questions
Can we take a fat burner empty stomach?
Most fat burners recommend you take it on an empty stomach so that you can feel the full effects of the ingredients. Although not all fat burners require you to take it on an empty stomach, so you will have to check the label. Ensure also to drink plenty of water when taking a fat burner.
How often should I take fat burners?
We recommend taking fat burners once daily and taking them simultaneously each day is best. This way, you can maintain a consistent level of the ingredients in your system. Depending on your fat burner, you may need to take it before or after a workout.
Do fat burners have side effects?
Fat burners commonly have side effects, especially if they contain stimulants such as caffeine. The most common side effects include jitters, anxiety, and insomnia. Each body may react differently to fat burners, so start with a lower dose and increase as needed.
What happens if you stop taking fat burners?
If you continue working out while taking fat burners, you may not see any difference if you stop taking them. This is because you’re still exercising and continuing to burn calories. However, your weight may be different if you stop taking fat burners and don’t exercise.
Fat burners work by increasing metabolism, reducing appetite, or both.
The best time to take a fat burner is 30-60 minutes before a workout. Doing this gives the ingredients time to start working. If you are taking stimulant products, you should start with a lower dose to assess your tolerance. You can then increase the dose as needed.
If you found this article helpful, check other fitness-related articles on ExpertFitness.org.
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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.