Fat Loss
Our evidence-based analysis on fat loss features 177 unique references to scientific papers.
Research analysis led by Kamal Patel.
All content reviewed by the Examine.com Team. Published:
Last Updated:
All content reviewed by the Examine.com Team. Published:
Last Updated:
Are you looking to burn fat and get lean?
Stop wasting your money with supplements that don't work
The Supplement Guides give you accurate information on which supplements work and which don’t — all of it backed by science.
Our guides give you step-by-step instructions on what to take, in what dosage, and at what time.
Save time, money, and stress with our unbiased approach to supplements.
To help people improve the exact health goals they care about, we offer specific guides:
- Fat Loss Supplement Guide - if all you want to focus on is burn fat, this is the guide for you.
- Fitness Guide - More than just building muscle and losing fat, we also help you sleep better, keep your joints health, build up your cardiovascular system, and keep your testosterone levels strong.
Alternatively, you can get the entire bundle of Supplement Guides. For the price of just three guides, you get access to 17 different guides that help you optimize and elevate whatever your health goal is.
If you want to figure out the best way how to look muscular and lean, our Guides are the science-based solution for you.
Fat Loss Summary
The goal of any alleged fat loss compound is to increase the rate of fat loss. This can be achieved by increasing the overall metabolic rate, reducing the absorption of macronutrients during digestion, reducing the amount that people eat, or increasing the rate at which fatty acids are released from fat cells. Some newer fat burning compounds may also work via uncoupling, which is the process of creating heat from fatty acids inside of a cell.
Most supplements sold for fat loss are either ineffective, insufficiently researched, or likely to be harmful. Stimulants can damage the cardiovascular system and cause sleep disturbances in high doses, increasing the rate at which fatty acids are released from fat cells can worsen insulin-sensitivity, and blocking the absorption of fats and carbohydrates can lead to unpleasant gastrointestinal symptoms. There may be some supplements that have meaningful effects with little downside, but this category of supplements should be used only with the utmost caution and scrutiny.
If you are looking for a list of supplements to take to help with fat loss, we recommend you look at our fat loss supplement stack page.
List of Fat Loss Supplements
Are you looking to burn fat and get lean?
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Things To Know & Note
Also Known As
fat burning, fat burner, fat burners
Caution Notice
Examine.com Medical DisclaimerFrequently Asked Questions about Fat Loss
Does Garcinia Cambogia help with weight loss?
Garcinia Cambogia does not appear to help with weight loss in humans despite its popularity, and this is due to a profound difference in how it affects rats and humans.
Can hypothyroidism lead to fat gain?
Yes, a less active thyroid will reduce metabolic rate and can cause some weight gain. It is not a lot of weight gain though, and a subactive thyroid is not an excuse for obesity (if hypothyroidic, please see a doctor for medication; it burns fat)
How do I stay out of "starvation mode?"
Marasmus is a disease of caloric restriction, but you most likely don't have it. Your metabolic rate can definitely slow down during weight loss, but it will never slow to the point where it causes you to gain weight; in this sense, starvation mode is a myth.
Measuring body fat percentage: It's an accuracy thing
Comparing DEXA versus Bod Pod for people with different BMI.
Does eating at night make it more likely to gain weight?
While the evidence is mixed, depending on who was studied and what the diets were, there does not seem to be a major inherent weight-gain effect when eating late at night. Individual results may vary, and other factors such as circadian rhythms should be considered as well.
Does diet soda inhibit fat loss?
It does not inhibit fat loss at all, and may actually suppress appetite that could help fat loss (although it does not induce fat loss per se either). Diet soda, in regards to body fat, is a carbonated inert beverage
A compound from beer may help fat loss
A recent study shows that a compound in beer may help with fat loss.
Will carbs make me fat?
They can if you eat more calories than you should be eating, which is definitely a concern as carbohydrates are disconnected from the sensation of fullness in some people (preceding overeating). Inherently though, carbs do not cause more fat gain than the caloric load suggests
How do I get a six-pack?
You eat less food to reduce body fat. There will be abdominal muscles under the fat, and adding some muscle to this area (resistance training) can make them appear more aesthetic; fat loss is the main predictor, however
How does protein affect weight loss?
What should you eat for weight loss?
When it comes to figuring out what to eat for weight loss, the most important factor is eating less. When you consume less calories than you spend you will lose weight and the diet that helps you lose weight best will be the one that allows you to consume less calories without causing much distress or lethargy. The key is to pick a diet that you can adhere to.
Will lifting weights convert my fat into muscle?
How do I lose fat around my belly?
Does high-protein intake help when dieting?
We analyze a study which suggests that a higher protein-intake while dieting can help you lose more fat.
Is diet soda bad for you?
Research suggests that diet soda is unlikely to be detrimental to metabolic health or body composition. Further controlled trial evidence is needed to explore other possible detriments.
How important is sleep?
Sleep is incredibly important, and can be considered crucial alongside diet and exercise. Proper sleep habits help sustain many biological processes, and bad sleep can cause these processes to be suboptimal or even malfunction.
How to minimize fat gain during the holidays
Holiday season is when most people gain weight (and then struggle to take it off). Overfeeding on protein could be your solution in helping minimize the fat gain.
I have lost significant weight and now have loose skin. How can I tighten up my skin?
Can one binge make you fat?
While regular overeating leads to fat gain, a lot of the weight you gain from just one binge will simply be water, especially if your starting glycogen stores are low and your food rich in carbs.
Does eating fat make you fat?
If you ingest more calories than you burn, it may be worse for your waist if those calories come from fat. If you ingest fewer calories than you burn, however, it doesn’t seem to matter much whether those calories come mostly from fat or mostly from carbs.
Are you looking to burn fat and get lean?
Stop wasting your money with supplements that don't work
The Supplement Guides give you accurate information on which supplements work and which don’t — all of it backed by science.
Our guides give you step-by-step instructions on what to take, in what dosage, and at what time.
Save time, money, and stress with our unbiased approach to supplements.
To help people improve the exact health goals they care about, we offer specific guides:
- Fat Loss Supplement Guide - if all you want to focus on is burn fat, this is the guide for you.
- Fitness Guide - More than just building muscle and losing fat, we also help you sleep better, keep your joints health, build up your cardiovascular system, and keep your testosterone levels strong.
Alternatively, you can get the entire bundle of Supplement Guides. For the price of just three guides, you get access to 17 different guides that help you optimize and elevate whatever your health goal is.
If you want to figure out the best way how to look muscular and lean, our Guides are the science-based solution for you.
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