Do Fat Burners Actually Work?
Do fat burners actually work? You’ll hear claims from your favourite fitness influencer all the time.
“This supplement shreds fat, increases your metabolism and gives you energy.”
“Use my HECTIC9000 discount code at the check-out.”
Super cringe.
Nevertheless, it is important to understand that not all ingredients in fat-burners are completely useless. Some of these compounds could decrease body fat levels.
Like grapefruit or more specifically a citrus fruit blend that has grapefruit in it.
In a study, 20 obese or overweight participants were given a citrus fruit blend containing grapefruit. Their bodyweight and fat decreased. We can’t ignore findings like this.
But we can be sceptical of it.
Do Fat Burners Actually Work?
This is the only study on this particular grapefruit citrus blend I could find. This means the weight of the evidence for using this ingredient is very low.
Also, how are you going to copy this exact blend from the study?
Some ingredients in commercial fat-burners are influenced by industrial influence like green coffee extract (GCE).
Independent duplication of these trials is warranted before we can draw genuine conclusions on the fat burning efficacy of products containing GCE.
Most ingredients in commercial fat-burners are either underdosed or there is a small, negligible effect on fat loss.
Do Fat Burners Actually Work?
You’re pretty much just having a bunch of powders that won’t do anything. Similar to commercial pre-workouts. Which is why I make my own from select ingredients.
Most importantly (this is the key), in the absence of a calorie deficit most of your fat burning supplementation will be redundant.
If you eat 1,000 calories over maintenance and supplement with fat burners, they simply won’t work. I don’t care how many grapefruits you eat, or how many 
green coffees you have.
If you eat in a calorie deficit consistently, could a fat burner potentiate fat oxidation? Maybe, but it shouldn’t be your first point of call.
Establish consistent fat loss habits you can stick to long-term, rather than relying a potential quick fix.
Check out examine.com for more information on supplement ingredients! For science-based training, DM the page or email info@marmina.com.au.
