In the wide world of dietary supplements, it can be difficult to distinguish those that have true scientific value from those that are simply marketing. Here are some fat-burning supplements that actually have scientific merit.
1. Caffeine
Make no mistake, caffeine is literally the most studied ergogenic aid when it comes to performance. When it comes to fat loss, there is legitimate merit. Caffeine helps increase metabolism and improve endurance, which can help burn more calories during workouts. It is a simple but effective supplement for those looking to lose weight.
2. Carnitine
Some people will tell you that your body already makes carnitine, and that's true. However, if you are training at 75% or more of your VO2 max, it is very likely that you have depleted your carnitine stores. Carnitine plays a crucial role in transporting fatty acids to the mitochondria, where they are burned for energy. So if you exercise regularly, carnitine can be beneficial for fat loss.
3. Yohimbine
Yohimbine, also known as Raul, is a powerful appetite suppressant that actually works. In addition to this, it is an alpha-2 receptor antagonist, which means that it blocks the adrenergic receptor and therefore can improve lipolysis. In other words, it helps your body release stored fat to use as energy. There is now some pretty strong evidence to support the effectiveness of yohimbine in fat loss.
Supplements to Avoid
Not all supplements are equal, and some are not worth the time or money. Thermogenics, for example, are often touted as effective fat burners. However, the actual thermogenic effect you get from a thermogenic fat burner is quite poor. You would literally be better off by simply taking a few short, two to five minute walks throughout the day.
