The Best Natural Fat Burner Supplements That Are Safe.

If you have ever tried to lose weight you know hard it can be. Every help you can get is great. Natural fat burning supplements that can be easily incorporated into your diet and exercise plan for safe and long-term weight loss is a great help.

The key components in burning unwanted body fat in the long term are

• exercise
• healthy eating
• dietary supplementation and controlling your Body Mass Index (BMI).

Although these lifestyle changes are what the experts recommend, it’s not always easy to stick to it for most of us who struggle with weight loss. That’s we sometimes turn fat burner diet supplements for some help.

However, most over-the-counter weight loss supplements do not work. I wish I could tell you that all you had to do was take a pill and you could look exactly how you wanted.

It might sound ridiculous but the statistics show that Americans alone spend about $2.1 billion a year on weight loss pills, capsules and soft gels. Unfortunately the truth is that anyone promising quick and easy fat loss in a bottle is most likely not telling the whole truth.

For true effective and sustainable fat loss you will have to adopt more of a fit lifestyle by exercising and eating a healthy meal daily. There’s no way around that. We’re not going to be talking about the best over-the-counter weight pills because although they exist, they just don’t work. At least not in long term.

Having said that, there are some natural fat burning supplements out there that can help you achieve your weight loss goals. These dietary supplements for weight loss achieve results through the following channels:

• reduce your hunger and appetite: you feel more full for longer so that you eat less than you normally would without it.
• increase your metabolism: help you more calories and increase weight loss.
• help you burn more fat: this results in you burning more calories in the process.

However, to enjoy these benefits, these fat burners have to be an integral part of a solid healthy diet and workout plan.

There are also lots of supplements out there that people use that aren’t very natural or can potentially even be harmful. For example, a common supplement that’s thought to be relatively harmless is known as CLA or Conjugated Linoleic Acid.

CLA is naturally produced by the body from the food you consume. And this type is safe. However when it’s extracted from foods and sold as dietary supplements for weight loss, the chemical components are modified and the effect is not the same.

Even though it’s been used for years, CLA is actually a trans fat. Trans fats are not good for people to consume especially for long lengths of time.

Many people take CLA on a daily basis not realizing that it can contribute to long-term side effects like fatty liver, insulin resistance and increased inflammation.

So in today’s article I want to go over five very natural and safe fat burning supplements that you can take that are actually proven to work. Let’s get into it.

Top 5 Natural Fat Burning Supplements

1. Glucomannan

The first one is glucomannan. By far the best way to burn more fat is to decrease the number of calories that you eat on a daily basis. However, when you force yourself to eat less and less, it becomes harder and harder over time to stick to.

So any natural fat burning supplements that can help decrease our appetites without us having to forcefully restrict makes fat loss feel a whole lot easier and more natural. This is exactly what glucomannan does.

It’s a type of fiber that comes from a unique looking yam known as the elephant foot yam. Fiber especially soluble fiber has been shown in multiple studies to fill the stomach and decrease appetite and hunger.

However studies show that glucomannan may be more effective for weight loss than other soluble fiber sources. In a randomized control trial, groups taking glucomannan experienced significantly more weight loss than groups taking a placebo.

This may be due to the fact that glucomannan is one of the most viscous fiber sources we know of. This means that it takes up a lot of volume due to its exceptional ability to absorb water.

It can literally absorb 50 times its weight in water. When glucomannan mixes with water and enters the stomach it becomes gel-like and digests slowly.

This occupies space in your stomach helping promote the feeling of fullness. It only takes a small amount to fill you up and it’s already naturally very low in calories.

All you need is 2-4 grams a day. Ideally you would want to have about one gram 30 to 60 minutes before each of your meals three to four times a day.

You can also add glucomannan while eating your meal or simply sprinkle it on top of your food as well. This however has not been proven to lead to weight loss. So having it before your meals is the best way to get the benefits. Just remember to also drink one to two glasses of water every time that you take a gram of glucomannan.

2. Green Tea Extract

The next of the natural fat burning supplements is green tea extract, GTE for short. This is basically a concentrated form of green tea that usually comes in a capsule. The biggest benefit for weight loss purposes comes from a compound found within the green tea known as EGCG or epigallocatechin gallate.

This special antioxidant can help boost your metabolism. In fact there are some studies that show that it can boost your metabolism by as much as eight percent.

However, most studies show that this number is usually found to be lower, at around a 3-4 percent increase which is still a very nice boost to your metabolic rate.

Another benefit is that it can assist with fat mobilization. This is one of the very first steps of fat burning. It’s where your body breaks down fat and moves it into your bloodstream to deliver the fatty acids to the cells where they need to be burnt off for energy.

Green tea extract is believed to help this process along. This is because EGCG can help block a certain enzyme that’s responsible for breaking down a fat burning hormone known as norepinephrine. By blocking that enzyme it causes an increase in norepinephrine which benefits fat loss.

EGCG also has other positive effects for your body composition.

For example in a study where men took green tea extract before exercise, the researchers found that they were able to burn 17 percent more fat than other men who took a placebo.

This led the researchers to conclude that green tea extract can enhance the fat burning effects of exercise and improve insulin sensitivity.

The one problem is that for most people it’s just plain difficult to get enough EGCG by just drinking green tea alone. However, the good news is that it’s a whole lot easier when you’re having a concentrated dose in supplement form.

To get the full benefits you would take 250 to 500 milligrams of green tea extract per day. But if you really don’t want a supplement you can also drink three to five cups of green tea per day to get a similar dose of EGCG.

One more thing about this fat burning supplement. Something that has been shown to further enhance the effects of green tea is caffeine which is actually next on our list of natural fat burning supplements.

3. Caffeine

Even on its own caffeine will increase your heart rate and boost your metabolism. This is why caffeine is one of the most common active ingredients found in most over-the-counter fat burning supplements.

When caffeinated coffee was compared to decaffeinated coffee in studies, here’s what was found. The participants that drank caffeinated coffee experienced a 16% increase in their metabolic rate for one to two hours after drinking the coffee.

So just by having a couple cups of coffee per day you can boost your metabolism in a pretty big way. On top of the metabolic-boosting effects of coffee, there is some evidence to suggest that it can greatly reduce your appetite as well.

A number of studies were reviewed on this topic in a meta-analysis. They found that coffee could help reduce appetite anywhere from half an hour to four hours after consumption.

It also found that somewhere between three and four and a half hours after drinking the coffee, the appetite suppressant effect started to wear off. This means that coffee may help you reduce hunger for three hours after drinking it.

This effect may last all the way up to four hours. Surprisingly however the appetite reducing effects may have nothing to do with the caffeine.

This was discovered in another study where the participants drank either regular caffeinated coffee, decaffeinated coffee, a placebo drink which was water, or water with caffeine added to it.

Interestingly enough the decaffeinated coffee reduced hunger the most. Regular coffee with caffeine reduced hunger the second most. Meanwhile water with the caffeine didn’t reduce hunger at all.

This shows that there may be something in the coffee itself that reduces hunger and it doesn’t seem to be the caffeine. More research on this is required but this could be because the decaffeinated coffee raised the hormone known as peptide YY much higher. This is a hormone that is released in your intestines and it happens to lower appetite and hunger.

So the bottom line is drinking either decaffeinated coffee or regular coffee will help boost your metabolism. It can help suppress your appetite.

4. Protein Powder.

Another natural dietary supplement that most people don’t consider a fat burner is plain old protein powder. Now I know that it doesn’t sound as exciting as something like garcinia cambogia.

However unlike garcinia cambogia which is completely unproven, protein has proven benefits for weight and fat loss. For example it offers one of the best natural ways to boost your metabolism due to the thermic effect of foods.

Digesting protein requires your body to use a lot of energy. In fact digesting it will burn off 15 – 30 percent of the energy that the protein source provides. It’s also once again very effective at filling you up and decreasing your appetite.

It does this by increasing certain satiety hormones like GLP-1, CCK and PYY. Protein increases these fullness hormones while simultaneously decreasing your hunger hormone called ghrelin.

Now to actually help more with fat loss when using protein shakes, it’s important that you’re using the right protein powder. Use it as a replacement for a high fat or a high carb snack or meal.

Now while most people use whey protein for effective appetite control, casein protein powder will do a much better job than whey. This is because casein can take up to three to four hours to fully digest helping you feel full for longer.

Meanwhile whey protein can be digested in as little as 20 minutes so having casein at night before bed can really help prevent late night snacking. If you don’t believe me just try it.

As soon as you start drinking it you’ll be able to tell right away how thick and filling it is.

5. Cayenne Pepper Capsules

Last but not least on our list of natural fat burning supplements we have cayenne pepper capsules. Capsaicin is the active ingredient in cayenne peppers that leads to the beneficial effects that chili peppers provide for fat loss.

One of the main benefits for fat loss is that it can once again decrease your appetite. If you lower your appetite and skip a few snacks you’ll save hundreds of calories which is way more than anything you’ll be able to burn off with supplementation after consuming those calories.

A study from the British Journal of Nutrition found that eating just 10 grams of red chili peppers reduced appetite and thereby reduced caloric intake.

There are also other studies that support these findings that capsaicin can help reduce appetite and increase satiety. It can also lead to improvements in metabolic health.

Capsaicin increases the metabolism by activating brown adipose tissue or brown fat and brown fat appears to have the ability to use regular body fat as fuel in order to generate heat. Another benefit of capsaicin is that evidence shows that it can promote more fat oxidation with exercise.

In one Japanese study, researchers found that consuming 150 milligrams of capsaicin an hour before working out increased fat oxidation by about 40 percent compared to the placebo. Other studies also support similar findings.

Now before taking these keep in mind even though cayenne pepper capsules can help you avoid the spicy tingling sensation in your mouth, your body will still feel the heat when digesting them but it is something that you’ll become more familiar with over time.

Conclusion

Those are the five best natural fat burning supplements that offer benefits for your metabolism and appetite with virtually no side effects.

I know it would be much more exciting if I mentioned something like a magical carb blocker that lets you eat all the carbs you want without storing them as fat. Yes those pills actually do exist. However the truth is that they don’t work.

Truly your best bet is to focus on natural foods and fat burning supplements that help reduce your appetite because that will save you the most calories leading to faster fat loss.

Remember your diet and your workout plan will have the biggest impact on how fast you burn body fat. If you want to skip all the trial and error, you may want to get done-for-you diet plans that’s customized based on your body as well as a recipe book that will show you exactly what to eat.

I’m not recommending any weight loss program yet because this article is solely for informational purposes. However you can do a quick search and get a list of some programs online that you can subscribe to.

The best of these workout and food eating plans usually come with instructions for either an at-home workout or at the gym.

What’s more? Working with a personal trainer has the added benefit of having an accountability coach to mentor and guide you through the entire process.

If there are other natural fat burning supplements you have used and it’s worked for a considerable period of time without any adverse side effects, use the comment section below and share your experience with our readers.