Fat Burning Pills: Safety, Risks And Alternatives
Published: Nov 22, 2023, 11:39am
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Nearly 42% of U.S. adults have obesity, and many individuals work hard every day to lose extra weight[1].
Although making changes to your diet and lifestyle remains the most effective, expert-backed approach for long-term weight loss, “fat burning” pills may seem like an appealing option to help reach your goals, as these supplements are often touted to promote weight loss and reduce fat. However, these products are associated with several risks, and are often not the best option for weight loss.
Read on for more on how fat burning pills work and whether they’re safe and effective, according to experts and research.
What Are Fat Burning Pills?
Fat burning pills are marketed as supplements to help promote weight loss and fat loss. These products often claim to work through several mechanisms, including blocking the absorption of fat, increasing the frequency of stool or urine output and reducing hunger cues, according to Katherine Metzelaar, a registered dietitian, certified intuitive eating counselor and founder of Bravespace Nutrition, an eating disorder nutrition therapy clinic in Seattle.
Many weight loss supplements also claim to work by:
Increasing fat breakdown
Increasing feelings of fullness
Reducing cravings
Blocking lipogenesis, or the formation of new fat cells
Slowing the emptying of the stomach
Altering the metabolism of fat and other nutrients
Keep in mind that weight loss medications and fat burning pills are vastly different. Fat burning pills and other “quick-fix” weight loss supplements are typically sold over the counter and are not regulated in the same way as weight loss medications. Unlike fat burning pills, weight loss medications require a prescription from a healthcare professional and have been studied extensively for their ability to promote weight management when combined with diet and lifestyle changes.
Ingredients in Fat Burning Pills
Fat burning products are typically formulated with a blend of many different ingredients, with some weight loss supplements containing more than 90 ingredients, notes 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, derived from sources like guarana or yerba mate
Minerals, including calcium or chromium
Fiber, such as beta-glucan, glucomannan or guar gum
Though many popular fat burning supplements are relatively new to the market, many other natural compounds have been used to promote weight loss for hundreds of years. However, while some research suggests that certain ingredients could be beneficial for weight management, many supplement brands use proprietary blends with multiple ingredients in varying amounts. Not only can it be difficult to predict the effects of these ingredients when combined, but it could also increase the risk of interactions with other medications.
Do Fat Burning Pills Work?
Fat burning pills are not effective and can actually be harmful to health, says Metzelaar. This is because these products are not regulated in the same way that medications are, meaning that they could contain unsafe ingredients. She notes that even if short-term weight loss is achieved by using these supplements, it’s not typically sustainable, as you’re more likely to regain weight once you go back to your normal diet and discontinue use. Metzelaar also points out that short-term solutions may even slow down your metabolism, making weight loss more challenging over time (more on this later).
Plus, these products use a quick-fix, one-size-fits-all approach that isn’t effective in the long run, according to Courtney Coe, a Canton, Ohio-based integrative dietitian at Kale Diagnostics, a holistic medicine practice. This is because weight loss supplements don’t actually address the underlying health issues that may be contributing to weight gain, she explains. “As a result, relying on fat burning supplements can lead to health problems and typically does not provide long-term results,” says Coe.
One review of 21 studies evaluating the effectiveness of fat burners and thermogenic (metabolism-boosting) supplements found that they provide no statistically significant benefit for reducing body fat or cardiometabolic health. Furthermore, researchers noted that these supplements were also less effective than diet or exercise in individuals with excess body fat[2].
On the other hand, some studies show that fat burning supplements may be associated with some short-term benefits. According to one review, some research suggests that specific ingredients like green tea extract, chromium picolinate, green coffee extract and conjugated linoleic acid may have a small effect on weight loss. However, researchers also note that the available evidence is “limited, inconclusive and unconvincing[3].
Are Fat Burning Pills Safe?
Like other dietary supplements, fat burning pills can have adverse side effects and may interact with other supplements or medications. Additionally, many of these products contain a blend of ingredients, some of which may not have been studied together to understand how they may interact.
Furthermore, supplements do not require approval from the Food and Drug Administration (FDA) and manufacturers are responsible for ensuring that their products are safe. This means that some products may contain other ingredients not listed on the label, which can be dangerous, according to Metzelaar. In fact, some weight loss products can even be tainted with controlled substances or untested active ingredients that can be harmful to health.
Finally, fat burning pills are often used over the counter, without consulting a healthcare professional or addressing other underlying issues that could also affect weight management, notes Coe. For this reason, it’s best to consult with a doctor before trying these supplements to prevent negative effects on health.
Risks of Fat Burning Pills
Fat burning pills may do more harm than good when it comes to your health. “At best, they won’t do a thing,” says Metzelaar. “At worst, they will lead to nutrient deficiencies, disordered eating and weight gain long-term.”
This is because fat burning pills can cause a loss of appetite, making it more challenging to meet your nutritional needs and increasing the risk of deficiencies, Metzelaar explains. Additionally, she notes that they can cause rapid weight loss initially, which slows the metabolism. “As soon as someone starts eating normally again post-fat burning pills, most people not only will gain the weight back that they lost, but they will usually gain more,” she says.
Other potential risks of fat burning supplements, according to Metzelaar, include:
Headaches
Poor digestion
Gastrointestinal issues
Heart palpitations
Increased blood pressure
Liver toxicity
Difficulty sleeping
Certain ingredients can also hinder your weight loss efforts, according to Coe. For example, the high amounts of caffeine found in many of these products can increase levels of cortisol (a stress hormone), which could actually make weight loss more difficult in the long run, she says.
Alternatives to Fat Burning Pills
Making changes to your diet and lifestyle may be a better approach to achieve long-lasting, sustainable weight loss. “This involves eating a balanced diet that includes adequate protein and fiber while increasing lean muscle mass through regular exercise,” says Coe. “These lifestyle changes can have a profound and lasting effect on weight management, promoting both health and sustainable weight loss.”
Metzelaar agrees, and recommends seeking support from a dietitian to foster a more intuitive relationship with food and your body rather than staying stuck in a cycle of trying to lose weight. “Short-term solutions are not sustainable and slow down your metabolism long term despite how supplements are marketed,” she says.
When to Call a Doctor
You should always consult with a doctor before adding any supplements to your routine, especially if you’re taking other medications or have any underlying health conditions. If you’re having difficulty losing weight, you should also consider checking in with a healthcare professional.
Many factors can contribute to weight loss resistance, says Coe, including thyroid dysfunction, blood sugar imbalances and hormone fluctuations. “The most substantial impact on weight loss often comes from addressing these issues through nutrition,” she notes.
Source: Thomas DeLauer
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