From the Guidelines
There is no clear evidence that nutrition supplements are effective for weight loss or burning fat, and they are not recommended. According to the most recent and highest quality study, 1, nutrition supplements have not been shown to be effective for weight loss and are not recommended. The study emphasizes that reducing processed and ultraprocessed food intake is a more encouraging area of ongoing weight loss research.
Some key points to consider:
- The study 1 highlights the importance of a comprehensive weight loss program that includes monthly contact and support, frequent self-monitoring of body weight, and regular physical activity.
- Another study, 1, also concludes that there is no clear evidence that nutrition supplements are effective for obesity management or weight loss.
- A more recent study, 1, reiterates that comprehensive weight loss maintenance programs that provide at least monthly contact with trained individuals and focus on ongoing monitoring of body weight and physical activity are more effective than nutrition supplements.
- It is essential to prioritize a calorie-controlled diet and regular exercise over supplements, as no supplement alone produces significant weight loss, as noted in 1.
In terms of specific supplements, some studies suggest that:
- Protein supplements (20-30g per serving) may help preserve muscle mass during weight loss and increase satiety, but this is not a substitute for a comprehensive weight loss program.
- Soluble fiber supplements like glucomannan (1-2g before meals) may reduce appetite and food intake, but the evidence is limited.
- Conjugated linoleic acid (CLA) at 3-6g daily may have minor fat-reducing effects, but the evidence is not strong enough to recommend its use.
Overall, the most effective approach to burning fat and achieving weight loss is through a comprehensive program that includes a calorie-controlled diet, regular exercise, and ongoing support and monitoring, rather than relying on supplements.
From the FDA Drug Label
Use for weight loss in overweight adults, 18 years and older, when used along with a reduced-calorie and low-fat diet Directions read the enclosed brochure for other important information diet and exercise are the starting points for any weight loss program. The effective supplement for burning fat is orlistat, which should be used along with a reduced-calorie and low-fat diet and an exercise program for overweight adults, 18 years and older 2 2.
- Key points:
- Take 1 capsule with each meal containing fat
- Do not take more than 3 capsules daily
- Use with a reduced-calorie, low-fat diet and exercise program until you reach your weight loss goal
- Most weight loss occurs in the first 6 months.
From the Research
Effective Supplements for Burning Fat
The following supplements have been claimed to increase fat metabolism or energy expenditure:
- Caffeine: has data to back up its fat metabolism-enhancing properties 3
- Green tea: has data to back up its fat metabolism-enhancing properties 3
- Conjugated linoleic acid: although some show some promise, evidence is lacking 3
- Forskolin: although some show some promise, evidence is lacking 3
- Chromium: although some show some promise, evidence is lacking 3
- Kelp: although some show some promise, evidence is lacking 3
- Fucoxanthin: although some show some promise, evidence is lacking 3
Safety and Efficacy of Fat Burners
The safety and efficacy of fat burners are controversial, with some studies suggesting that they may be effective in stimulating weight loss, while others raise concerns about their safety 4, 5.
- Ephedra and ephedrine-containing supplements have been singled out due to safety concerns 4
- The use of fat burners may be associated with risks, including the presence of prohibited substances that are not declared on the label 6
Comparison with Diet and Exercise
Studies have compared the effectiveness of fat burners and thermogenic supplements to diet and exercise for weight loss and cardiometabolic health: