Over 42% of US adults are obese, and many people work diligently every day to lose weight. While making changes to your diet and lifestyle is the evidence-based approach for long-term weight loss, “fat burning” pills seem like an attractive option to help you reach your goals. These supplements are marketed to aid in weight loss and fat burning. However, they come with risks and may not be the best choice for effective weight management.
Keep reading to learn how fat burning pills work and whether they are safe and effective according to experts and research.
What Are Fat Burning Pills?
Fat burning pills are marketed as supplements designed to help you lose weight and burn fat. These products claim to work through various mechanisms, such as:
- Blocking fat absorption
- Increasing the frequency of bowel movements or urine
- Reducing hunger cues
According to Katherine Metzelaar, a registered dietitian, certified intuitive eating counselor, and founder of Bravespace Nutrition in Seattle, many weight loss supplements also claim to:
- Speed up metabolism
- Break down fat
- Increase feelings of fullness
- Reduce cravings
- Block lipogenesis (the formation of new fat cells)
- Slow down stomach emptying
- Alter fat and nutrient metabolism
It’s important to note that weight loss supplements and fat burning pills are not the same. Fat burning pills, often marketed as “quick fixes,” are sold over the counter and are not regulated as strictly as weight loss medications. Weight loss medications require a prescription from a healthcare professional and have been studied for their effectiveness in weight management when combined with diet and lifestyle changes.
Ingredients in Fat Burning Pills
Fat burning products typically contain a blend of various ingredients. Some supplements have more than 90 ingredients, according to the National Institutes of Health’s Office of Dietary Supplements.
Common ingredients in these products include:
- Botanicals: Such as African mango, bitter orange, or capsaicin (a compound found in chili peppers)
- Caffeine: From sources like guarana or yerba mate
- Minerals: Like calcium or chromium
- Fiber: Such as beta-glucan, glucomannan, or guar gum
While many fat burning supplements are relatively new, some natural compounds have been used for weight loss for hundreds of years. However, even though certain ingredients may show promise for weight management, many supplement brands use proprietary blends with multiple ingredients in unknown quantities. This can make it difficult to predict how these ingredients will interact and may increase the risk of interactions with other medications.
Do Fat Burning Pills Work?
Fat burning pills don’t work and can be bad for you says Metzelaar. These products aren’t regulated like medications are so they can contain unsafe ingredients. She says even if you do lose weight in the short term with these supplements you won’t be able to keep it off when you go back to your normal diet and stop using them. Metzelaar also points out that short term solutions can actually slow down your metabolism making weight loss harder in the long run (more on that later).
And these products use a quick fix one size fits all approach that doesn’t work in the long run says Courtney Coe, a Canton, Ohio based integrative dietitian at Kale Diagnostics a holistic medicine practice. “Weight loss supplements don’t actually address the underlying health issues that are contributing to weight gain” she explains. “So using fat burning supplements can lead to health problems and doesn’t work long term” says Coe.
One review of 21 studies on fat burners and thermogenic (metabolism boosting) supplements found no statistically significant benefit for body fat or cardiometabolic health. And they were less effective than diet or exercise in people with excess body fat[2].
On the other hand some studies show fat burning supplements may have some short term benefits. According to one review some research suggests certain ingredients like green tea extract, chromium picolinate, green coffee extract and conjugated linoleic acid may have some effect on weight loss. But researchers also note the evidence is “limited, inconclusive and unconvincing[3]”.
Are Fat Burning Pills Safe?
Like other dietary supplements fat burning pills can have side effects and interact with other supplements or medications. And many of these products contain a blend of ingredients some of which may not have been studied together to see how they interact.
And supplements don’t require FDA approval and the manufacturer is responsible for making sure their product is safe. So some products may contain other ingredients not listed on the label which can be dangerous says Metzelaar. In fact some weight loss products can even be tainted with controlled substances or untested active ingredients that can be bad for you.
And fat burning pills are used over the counter without a healthcare professional or addressing other underlying issues that can affect weight says Coe. So see a doctor before you try them to avoid the negative effects.
Fat Burning Pills Risks
Fat burning pills can do more harm than good for your health. “At best they won’t do anything,” says Metzelaar. “At worst they will lead to nutrient deficiencies, disordered eating and weight gain long term.”
This is because fat burning pills can suppress appetite making it harder to get your nutrients in and increase the risk of deficiencies, Metzelaar explains. And they can cause rapid weight loss in the short term which slows down your metabolism. “As soon as someone starts eating normally again after fat burning pills most people will not only gain back the weight they lost but they will gain more,” she says.
Other risks of fat burning supplements according to Metzelaar:
- Headaches
- Anxiety
- Poor digestion
- Gastrointestinal issues
- Heart palpitations
- High blood pressure
- Liver toxicity
- Difficulty sleeping
Certain ingredients can also sabotage your weight loss efforts according to Coe. For example the high amounts of caffeine in many of these products can increase cortisol (a stress hormone) which can actually make weight loss harder in the long run she says.
Fat Burning Pills Alternatives
Making changes to your diet and lifestyle may be a better approach to achieving long term sustainable weight loss. “This means eating a balanced diet with adequate protein and fiber and increasing lean muscle mass through exercise,” says Coe. “These lifestyle changes can have a profound and lasting effect on weight management and promote health and sustainable weight loss.”
She agrees and suggests getting support from a dietitian to get in touch with your body and food rather than trying to lose weight. “Short term solutions are not sustainable and slow down your metabolism long term despite what the supplement ads say.”