A lot of people desperately desire to lose weight but they are unsuccessful because while they are able to reduce their calorie intake, they cannot find the time and motivation to exercise, which is an important element in any weight-loss plan. For people who consider exercising almost next to impossible because of their tight schedule, the most viable option is to take some calorie-burning supplements, which are called thermogenic supplements.
The term “thermogenic” means heat-producing. Some supplements generate more heat when they induce the body to burn calories. Any supplement that burns fat or boost metabolism may be considered thermogenic. Thermogenic supplements help increase the metabolism for a short period after taking them. The thermogenic supplements result in the body burning more calories even when at rest. This means that calories will be burned even if the person is not physically active or exercising.
Fat-burning supplements are not all thermogenic because some supplements that burn fat affect metabolism by limiting the amount of fat that gets absorbed by the body, instead of them causing the body to burn them more quickly.
Thermogenic supplements are one of the most-consumed types of weight-loss supplements. Ephedra, a banned dietary supplement, was a thermogenic supplement. Supplements that are taken by people who want to burn fat faster include caffeine, carnitine, green tea, conjugated linoleic acid, fucoxanthin, forskolin, and capsaicin.
How do thermogenic supplements work?
Thermogenic supplements are substances that are designed to help promote lipolysis in the body. Lipolysis is the breaking down of body fat to be used as energy. Thermogenic supplements stimulate the Central Nervous System, resulting in you feeling mentally alert or the jitters once you pop the pills.
Most of the thermogenic supplements available on the market today contain roughly the same ingredients, with one or two variations in each recipe but they were designed to serve the same purpose, which is to shed unwanted body fat.
Metabolism has three factors: resting metabolic rate, the thermal effect of food, and the thermic effect of exercise. Put all three together in order to get an idea of how many calories you use each day.
When you exercise or eat foods that boost metabolism, the change to your body will not be for life. What you are doing will be only temporary. Both exercising and eating food that boosts metabolism is just like putting money in your savings account. If you deposit only once, it will make a very slight addition to your account. However, it is very difficult to do something that will make a long-term change to your metabolism, unfortunately, it is the only one that is responsible for your long-term weight maintenance.
Eating foods has thermic effects on the body. The foods that you consume need to be digested, which in effect burns calories. Protein is the component of the diet that is hardest to break down, resulting in the body to spend more energy doing so.
Physical activity, such as exercising, will burn a lot more calories than sitting or lying down. However, if you are doing something while sitting, such as typing on your computer keypad, you are also burning calories. The act of performing physical activity will have a thermic effect on the body at varying degrees, depending on the type of activity you perform.
Finally, there is the thermic effect of supplements. Supplements that boost your body’s metabolism will cause your body to burn more calories than when you are not taking those supplements.
Using thermogenic supplements?
Thermogenic supplements contain natural stimulants such as caffeine. It is best that you take the lowest recommended dosage when you first start using the supplement. This will allow you to make an assessment of your sensitivity to the supplement and for you to make the necessary adjustment. Taking one supplement 30 to 60 minutes before your physical activity may help you work out longer and harder, which will help you burn more calories.
Do not take more than the recommended daily dose of the supplement nor take the supplement just before you sleep. The stimulating effects of the thermogenic supplement may make it difficult for you to fall asleep or it can disrupt the quality of your sleep.
Taking a thermogenic supplement will give you a metabolism boost and a little extra energy, which will go a long way in burning calories. When you used the thermogenic supplement as directed, and in conjunction with a healthy diet program and exercise, you will have a great tool in your arsenal that will help you support your efforts of losing weight.
Effective thermogenic fat burners
There various popular thermogenic chemicals and mixtures that may actually help you burn body fat.
Caffeine, a natural stimulant, is found in more than 60 various plants, such as coffee, kola nut, cocoa, tea, yerba mate, and guarana. Caffeine increases the adrenaline levels, a which stimulates fat cells and converting these to fatty acids going straight to the bloodstream where it’s used for energy by the cells. Caffeine has dual benefits – increasing metabolism and making you eat less. However, the benefits of caffeine are for a short duration only. Over time, you may become insensitive to caffeine.
Research has established that drinking caffeinated drinks can result in burning calories. it is estimated that an additional about 1 calorie is burned within 24 hours for every 10 milligrams of caffeine consumed. Most caffeine pills contain 150-mg of caffeine which is equivalent to a loss of an additional 15 calories during the day.
Studies on both humans and animals have shown that taking of 1.4 mg to 2.3 mg of caffeine supplement for every pound of a person’s body weight is the most effective way of increasing metabolism and fat burning.
The impact of caffeine on metabolism is quite small, which means that supplementing is not likely to have a large effect on weight loss but it can help when it is combined with a healthy diet and exercise.
The fat-burning benefits of green tea are attributed to the combination of beneficial substances caffeine and epigallocatechin gallate (EGCG). Catechins have similar effects to caffeine, which is speeding up metabolism and reducing calorie intake. The combination of EGCG and caffeine have synergistic effects, providing more weight-loss benefits than when they are consumed separately.
Caffeine helps cause adrenaline release which results in a metabolism increase as well as increases in burning fat. At the same time, ECGC adds to these effects as it slows down adrenaline breakdown. The combined effect of higher metabolism due to adrenaline, and slower breakdown results in adrenaline staying longer in the bloodstream. This prolongs the effect of coffee and making it more effective in burning calories. Studies have suggested that green tea supplements with added caffeine can boost metabolism by about 4% and increase fat burning by 16% for a full 24-hour period following the ingestion.
A review result showed that obese or overweight people who drank green tea supplements daily for 12 weeks lost only 0.1 pounds and reduced the waist size by just 0.1 inches. However, another review found that individuals who took green tea supplements for 12 weeks have an average weight loss of 2.9 pounds, regardless of the doses taken. The discrepancy requires further studies to resolve the issue.
Capsaicin, a molecule, is the reason why chili peppers are spicy. The more capsaicin the pepper contains, the spicier it becomes.
Capsaicin has similar effects with caffeine – stimulating the release of adrenaline that increases the body’s metabolism and causes your body to burn more calories and fat. Capsaicin also dampens appetite, which makes you eat less. The effects of capsaicin make it an effective thermogenic substance.
Studies have shown that supplements containing capsaicin can boost metabolism by as much as 50 calories every day, which over time could lead to a noticeable weight loss. People who took 6 mg of capsaicin daily has shown reduced belly fat over a period of three months.
Garcinia cambogia is a fruit native to the tropics. Its extracts are used in weight loss supplements. It contains hydroxycitric acid (HCA), a compound that blocks the activity of the ATP citrate lyase enzyme, which aids in forming body fat.
Studies have shown that the use of garcinia cambogia supplements for a 12-week period will result in a 1% improved reduction in body weight.
Yohimbine is a compound from the bark of the yohimbe tree from Africa. It is usually taken as a thermogenic supplement. It works by increasing the activity of several hormones, such as adrenaline, noradrenaline, and dopamine, which boost the metabolism of fat. While there are not many pieces of research to back up the effective results of yohimbine, some results are promising.
Yohimbine may be more effective for weight loss when the person exercises.
Bitter orange from the citrus family, contains synephrine. Synephrine is a natural stimulant compound that is similar in structure to ephedrine.
Ephedrine is illegal in the US and in many other countries because of reports of sudden heart-related deaths that are blamed on the drug. Synephrine has not been found to manifest the same effects and is considered by many to be safe as a supplement.
Fifty mg of synephrine can increase metabolism and burn an additional 65 calories each day, an amount that could possibly help you lose weight over time.
You will find on the market today thermogenic supplements that combine different substances with thermogenic effects. Manufacturers are now combining several of these compounds into one supplement with the hope that the combined supplement will have greater weight loss effects.
Not FDA Regulated
Consumers should remember that supplements are not strictly regulated. They are not subjected to rigorous testing before their market release. Consumers should be cautious using supplements that contain high doses of known stimulants or a large number of ingredients which can cause side effects when taken together.
It is recommended that you consult first your healthcare provider or our doctor, before deciding on the type of thermogenic supplement that you will be taking.