5 Natural Fat-Burning Ingredients to Consider for Weight Loss
When it comes to fat loss, many people are looking for a magic pill; a panacea; a shortcut—essentially, they're after an easier and more efficient way to improve their body composition.
But here’s the thing: there is no magic pill for weight loss, and there are no shortcuts for getting shredded.
Unless you’ve mastered the art of proper eating and hitting the gym consistently, it’s not even worth looking at a fat burner supplement. Because, as the name implies, it’s a supplement to your lifestyle.
With that disclaimer out of the way, if you are already eating a wholesome, calorie-controlled diet, and you want to get the fat-loss process moving a little quicker, there are some essential ingredients to consider.
5 Natural Fat Burners Backed by Research
There's good news: The five ingredients we're going to cover are all naturally occurring, so you don’t have to worry about polluting your body with synthetic chemicals by using them. Even better, you can find these ingredients in Burn-XT MAX and other JF Fat Burners.
That’s right, coffee lovers. You can rejoice knowing that the caffeine in your morning cup of heaven is doing favors for your waistline (provided you haven’t laced it with copious amounts of sugar). Don’t fret if you’re not a coffee lover, there are plenty of sources of caffeine, such as through thermogenic fat burners like BURN-XT.
A recent meta-analysis found that caffeine intake was positively associated with reductions in fat mass, waist circumference, and body mass index (BMI) . The dose-response analysis also showed that increasing caffeine dosage from 100 mg to 200 mg prompted significantly greater body composition improvements.
In general, 150-300 mg should be plenty of caffeine to support fat loss, cognitive function, and alertness without causing harsh side effects.
The weight-loss benefits of caffeine are bolstered when taken in conjunction with green tea extract, the next ingredient we'll discuss .
2. Green tea extract
Green tea leaves are a rich source of catechins, a class of promising polyphenol antioxidants that have numerous health benefits . Green tea leaves also contain a modest amount of natural caffeine, but they can be decaffeinated through processing techniques.
The most established green tea catechin is epigallocatechin gallate (EGCG), which has been shown to increase energy expenditure, fatty acid oxidation, and caffeine's thermogenic effects . Recent evidence also suggests that green tea extract favorably alters anti-inflammatory biomarkers of exercise, specifically adiponectin and c-reactive protein .
Based on current research, an effective dose of green tea catechins ranges between 100 mg to 800 mg per day .
3. Acetyl-L-Carnitine (ALCAR)
L-Carnitine is a naturally occurring quaternary ammonium compound found in meat and dairy products. Acetylated carnitine (ALCAR) is a more bioavailable form of L-carnitine, and it's particularly important for brain metabolism.
Sufficient carnitine is vital for lipid metabolism because it transports long-chain fatty acids into mitochondria, where they are burned (oxidized) for energy . Some research suggests that L-carnitine may enhance endurance since fat is the primary metabolic fuel for long-term aerobic exercise . There is also data that L-carnitine supplementation can significantly improve recovery from intense training .
Acetyl-L-carnitine (ALCAR) appears to be effective in doses between 1,000 - 2,000 mg per day .
4. Rauwolscine (Alpha-Yohimbine)
The yohimbine-like plant alkaloid, rauwolscine (alpha-yohimbine), is an exceptional fat burner for pre-HIIT (high-intensity interval training) use. Similar to caffeine, rauwolscine is a potent stimulant that can help you train harder and longer by promoting catecholamine transmission .
Research suggests that yohimbine and rauwolscine target stubborn body fat by inhibiting alpha-2-adrenergic receptors that normally prevent your body from using fat for energy . Rauwolscine has also been shown to activate serotonin receptors, thereby suppressing appetite and improving mood during exercise (and throughout the day) [11, 12].
Effective doses of rauwolscine are quite low, with just 1 mg to 2 mg being plenty for most people.
Capsaicin (Cayenne Pepper Extract)
Cayenne pepper contains capsaicinoids, notably capsaicin, which have been shown to increase energy expenditure by elevating epinephrine and norepinephrine . Research also indicates that capsaicin enhances fatty acid oxidation, regulates hunger signaling pathways, and stabilizes insulin levels, leading to favorable nutrient partitioning and fewer food cravings between meals . More simply, capsaicinoids help mobilize stored triglycerides from fat cells so fatty acids can be burned for energy .
In addition, the capsaicin in cayenne pepper activates TRPV1 receptor channels that convert white adipose tissue to brown adipose tissue, the latter of which is metabolically demanding body fat .
Enter: Burn-XT MAX
All of the ingredients mentioned above can help you achieve a leaner physique without the side effects of harsher thermogenic formulas. We have also included several of these key ingredients in our newly launched Burn-XT MAX thermogenic fat burner. (And you can find capsaicin in the original Burn-XT formula.)
Of course, we want to reiterate that a balanced, low-calorie diet, a sound training program, and other lifestyle factors all play a role in weight loss. Nail these down before trying a fat burner supplement, as your results will always be underwhelming, and probably unsustainable, if you're not eating and exercising properly.