What is the first image that comes to your mind when you think of a fat burner? Chances are, you’ve thought of a bottle of pills!
While this is a big part of the supplement industry, you might be surprised to find that many of these natural fat burners are actually foods and drinks you eat daily. Weight management supplements often use these same ingredients, too.
Although the bottles of fat burners are often advertised as miracle pills that will transform your body, this is far from the truth. A good fat burner will make weight loss an easier process. What it will not do is lift those weights for you!
Here, we’ll look at the science of the natural fat burning ingredients and how they can help your fat loss in small ways.
Countless hours of scientific studies have shown that some ingredients can indeed impact your metabolism, burn more fat, enhance energy expenditure and even regulate your appetite. All of these benefits can give your weight loss efforts an edge.
So, what are some of the best natural fat burner ingredients?
Let’s have a look.
1. Green Tea
Green tea is a very popular hot drink. It’s also one of the most researched fat burners with a two-pronged approach to burning through your fat stores.
Firstly, it contains caffeine which can boost your energy burn and enhance targeted fat loss. Not only that, green tea is also packed heap of EGCG’s, a type of catechins. These directly improve your metabolism and increase fat burning during exercise by around 17%. 
The caffeine+catechin combo is what makes green tea one of the most effective natural fat burners out there. When compared to a placebo, a combo of green tea extract and caffeine helped the subjects burn 16% more fat on average. 
You’ll often find it as ‘green tea extract’ which is the most concentrated form of the ingredient!
While caffeine is a staple in many households, it’s also been shown to increase metabolic rate. It does this by inducing a state of thermogenesis.
A thermogenic ingredient will heat up your body, which requires energy. This extra energy usage will burn more calories. And so will the process in which your body has to cool itself back down.
Thermogenesis is one of the most effective ways to burn fat off the body. Regulating your core body temperature is what actually spends the most calories. Just look at Michael Phelps for example, who’s known for eating up to 12 thousand calories while staying extremely lean.
How is that possible?! Part of the answer is, Michael Phelps used to spend many hours in the cold pool, which forced the body to burn additional calories to keep his body warm.
Caffeine essentially does the same thing, although at a lesser scale. So while you might not be able to eat 12k calories and stay lean, you’ll burn 150 extra calories per day and your metabolism will increase by up to 16%, according to studies. [3, 4]
Caffeine is also proven to improve fat oxidation. Which means your body starts using fat as fuel instead of carbohydrates. Therefore, the extra calories you’ll burn through thermogenesis can be used directly for energy.
This will then lead to a knock-on effect on your fat loss. Training harder and for longer will help to boost your ability to lose weight, leading to a virtuous cycle!
The stimulant is often found as ‘Caffeine Anhydrous’ in fat burner supplements. This form of caffeine is dehydrated and highly concentrated – having a greater ergogenic effect on the body than caffeine from coffee.
3. Cayenne Pepper
Cayenne pepper is full of capsaicin, a bioactive alkaloid that causes the sensation of heat when you eat something spicy. The same happens to your metabolism when you eat this compound. Your core temperature raises, nudging your metabolism to burn extra calories.
Compared to a placebo, cayenne pepper was shown to have much stronger effects on calorie burn. What’s more, it’s been discovered to have appetite suppressing effects, along with encouraging your body to target fat for energy.
In a study, researchers found that cayenne pepper keeps your metabolism stimulated for up to 24 hours after ingestion! The same study reported that a combination of a negative energy balance and cayenne pepper increases weight loss. 
4. Vitamin D3
Did you know that vitamin D isn’t really a vitamin? It’s a secosteroid hormone, and one of the few legal supplements known to enhance markers of physical performance.
D also boosts brain function, muscle repair and growth, heart health, and keeps your bones strong.
Studies show that vitamin D can also enhance fat burning by triggering the breakdown of fats in your adipose cells. Much like caffeine, it tells your body to starts using more fat for energy.
On the negative side, having low vitamin D levels (which over 1 billion people have) is linked to accumulating and retaining higher amounts of belly fat.
One study found that vitamin D may significantly increase metabolic function and fat breakdown by activating the NAD-SIRT1 pathway in your body.
Since it’s become relatively hard these days to obtain enough vitamin D from sun and foods alone, taking a high quality vitamin D supplement is your best bet.
5. Glucomannan (Konjac Fiber)
Glucomannan is an appetite suppressan that helps you stay in a caloric deficit.
This tropical plant is native to asia, and is sometimes called elephant yam or konjac plant. And it’s a fantastic source of complex fiber and polysaccharides.
Because of its complex chemical structure, glucomannan takes a while to break down in your stomach, where it passes virtually intact. Once in the stomach, glucomannan swells as it absorbs water. Research shows Glucomannan can swell up to 50x its original size. 
Therefore, as a supplement, Glucomannan helps you trim unwanted weight in 3 main ways:
- Keeps you feeling full for longer
- Improves blood sugar levels
- Decreases sugar cravings and hunger
Large scale study reviews show that Glucomannan improves satiety and reduces calorie intake by stopping cravings. By pulling water into your stomach, you trick your brain into thinking you’re satiated for longer than usual. 
Experts have also found evidence that when compared to a standard calorie-restricted diet, glucomannan yields better weight loss results. One paper showed that just 1,000mg of Konjac Root Fiber is enough to promote weight loss. 
Glucomannan foods are few and far between. Luckily, supplementation is an easy and effective alternative.
6. CBD (Cannabidiol)
CBD has a number of scientific studies done on it when it comes to weight loss. One study found that CBD could help break down stored fat while also reducing the amount of already present body fat. The conclusion of this study: CBD may be explored as a potentially promising therapeutic agent for the prevention of obesity’.
However, while there’s plenty of emerging research showing positive effects of CBD on fat burning, it’s CBD’s appetite suppression effects that really make it stand out in the natural supplement market.
This is completely the opposite of the stereotype. Removing THC from the equation means you won’t stimulate your brain receptors (weed munchies), leaving CBD to raise your leptin levels – making you feel full.
The results you can get from CBD are looking impressive and extend way beyond weight loss. This includes: reduced stress, improved sleep, and enhanced exercise recovery. These are just some of the reasons why CBD is becoming a favorite amongst athletes.
A healthy, calorie restricted diet is key to losing weight successfully. Add in some regular training and you’re well on your way to toning up and looking lean.
With the help of some natural, safe fat burning ingredients you’ll have an easier weight cut and faster, more sustainable results.
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