Fat Burners: What Makes Them Ineffective and How to Make them Work

Who wouldn’t want to take fat burners when they’re advertised so well these days? Then again, you may have heard people say that they don’t really work, that they’re just a waste of money. The truth is that fat burners CAN BE effective. However, not everyone can use them to their full potential, especially when you don’t use them properly.


What you need to understand is that fat burners are supplements. They’re designed with ingredients that can really give you an extra boost to help burn fat, but they can never replace a solid diet and exercise plan.

Humor me for a second: if fat cells are the enemy zombies, diet and exercise are your guns while fat burners are the scopes that you look into to target them. Fat burners allow you to aim on the zombie fats so that you can efficiently kill them, but ultimately, you can’t kill fat without the guns (diet and exercise).

Fat burners don’t work to their best effect when they’re used improperly. Usually, it’s because people don’t take into account the basic concepts for using a fat burner efficiently to lose weight. If you’re looking to make the most out of your fat burner, then you should understand these concepts:

Diet is more than half the battle

That’s right. Diet isn’t half the batter, diet is MORE than half the battle. One of the biggest mistakes that many people make is thinking that they can just take a fat-loss support supplement, and the result is automatic weight loss. Fat burners aren’t the wonder pill or magic beans that everybody’s looking for. If you’re taking these fat burner supplements but still eat more than three times a week in fast food chains, you’re never going to lose those body fats.

Sticking to a calorie-restricted diet is more than half of your battle, and that’s why you need to keep your mind into it. If you can do it and stay consistent with it, then you’ve done about 80 percent of the work. The rest is exercise and time. That’s the time when you can get extra help from supplementation.


Fat burners can help enhance fat loss, but they’re only going to do so if a proper diet is in place. Fat burners work in a variety of ways – They can boost energy, help curb appetite, promote fat to be used for energy, and even increase your metabolism and core temperature so you burn more calories throughout the day. If you take a fat burner and then feast on burgers, pizza, and bagels, you won’t be seeing weight loss any time soon.

Again, even in the presence of fat burners, it’s always best to look carefully at your diet and determine if it fits your weight loss goal. To lose fat and reveal a toned physique, you need to be eating slightly fewer calories than your maintenance level, getting lots of protein, and maintaining other clean and healthy eating habits with slow-digesting carbs, healthy fats, and lots of fresh vegetables. When you feel confident about your diet and in control of your nutrition, you can start to explore fat support supplementation.

Fitness Expectations should be Realistic

Fitness goals and expectations should always be realistic: some people believe if they’re using a fat burner, they should be able to melt pounds of fat off each week, and that’s never going to be plausible.

Surely, your rate of fat loss can be enhanced when having fat burner supplements. However, you won’t be dropping 10 pounds in a week simply because you’re using the supplement.


A safe rate of fat loss is 1-to-3 pounds per week for average, healthy individuals. You can push this rate up to 4 pounds per week, but it’s not sustainable. Eventually, your body hits a plateau, and fat loss slows down.

A good course of action is for you to write down your expectations for your weight from week-to-week and month-to-month. When you meet those small goals overtime, you can stay motivated and see great results from your program. Plus, with the help of a fat burner, you can be on track with your weight loss goal.

Having More is not Equal to Getting More Loss

Here’s the thing: fat burners are made to give you the proper dose of various ingredients to support fat loss; but that doesn’t mean that the more of the ingredients you take, the more results you see.

It’s always best to start with the lowest dose listed on the package and stay at that dose for at least two weeks. After that, you can determine if you want to bump up the dose to the higher end of the spectrum if it’s listed on the packaging. If the product lists only one serving size, you should stick with it.

You Might Be Taking Too Much Caffeine for Your Own Good

Most fat burners, unless directly specified, contain caffeine or a caffeine-like substance that serves as a stimulant. If you want to take a stimulant fat burner, watch your total intake of caffeine over the course of the day – especially if you find yourself needing another cup when you already had two.


If you’re mixing fat burners with more cups of coffee, you could really burn out quickly. Think of caffeine enhanced time as borrowed time. Surely, the effects of caffeine are really good when working out, but having too much could be a counterproductive measure. You could experience fatigue easier and have a harder time recovering from workouts.  Thus, if you’re having too much caffeine, you might see slower results.

It’s also easy to think that combining coffee and fat burners can help you see results faster, but having too much might end up destroying the positive effects of a fat burner by over-stimulating your body. What you can do is to switch to decaf coffee while using the fat burners, or at the very least, use decaf around the same time when you take the fat burner. In that way, you won’t get a huge caffeine overdose in a short period of time.

Measure Your Results

Once you have already chosen a fat burner to use, always track your progress – be it by measuring or taking pictures of yourself – week by week. Whether you take progress photos, body-part measurements, body-fat measurements, or just your weight on a scale, you won’t know if a product is helping you see results if you don’t know your starting point.

Also you have to keep this in mind: certain people react better to certain ingredients in fat burners, so what works best for one person may not necessarily work best for another. That also means that the best fat burning supplements for you might take a second or a third trial. After several weeks, if you find that you aren’t seeing the results you had hoped for, consider using a different product instead. By keeping a close eye on your progress overtime, compare products so you can find one that’s ideal for you.


The bottom line is that fat burners alone aren’t effective and can never be the miracle that you are hoping for. You still need to stick to a weight-loss diet and exercise plan, write out your fat loss expectations, take a fat burner supplement according to directions, not overdo the stimulants, and measure your progress.

In doing so, you might find that these supplements that support fat loss can keep their promises, given the right condition. It takes some research and shopping around to decide on a fat burner. However, if you keep these five basic concepts in mind, you might find yourself achieving your weight goal in no time.

Leave a Reply

Your email address will not be published. Required fields are marked *