If you’re on a fat-loss journey, you’re probably looking to optimise your results. Alongside exercise and a balanced diet, certain supplements can support your efforts, helping to increase metabolism, enhance energy, and manage cravings. Below are five of the best supplements that can aid in fat loss, with tips on when and how to use them for maximum effect.
1. Green Tea Extract
Green tea extract is packed with antioxidants, particularly EGCG (epigallocatechin gallate), which has been shown to boost metabolism and increase fat oxidation. It provides a gentle energy boost, thanks to its caffeine content, which can support focus and endurance during workouts.
- How It Works: The combination of EGCG and caffeine in green tea extract enhances thermogenesis—the process your body uses to produce heat and burn calories.
- Best Time to Use: Take it in the morning or 30 minutes before a workout for an energy boost and enhanced calorie burn.
Recommended Product: NOW Green Tea Extract
Why It’s Great: NOW’s green tea extract is decaffeinated and focuses on delivering a high dose of EGCG, perfect for people sensitive to caffeine who still want the fat-burning benefits.
Pro Tip: Combine it with aerobic exercise for optimal results, as green tea extract is particularly effective when paired with cardio.
2. Caffeine
Caffeine isn’t just for coffee lovers—it’s a powerful fat-loss aid that can improve energy, alertness, and athletic performance. By stimulating the central nervous system, caffeine can boost metabolism, promote the breakdown of fat, and suppress appetite temporarily.
- How It Works: Caffeine mobilises fat from fat tissues and can increase your metabolic rate by 3-11% over several hours.
- Best Time to Use: 30-60 minutes before a workout for an energy kick, or early in the day to avoid disrupting your sleep.
Recommended Product: ProLab Caffeine Tablets
Why It’s Great: Each ProLab tablet contains 200mg of caffeine, giving you a quick, controlled boost without the calories or sugar found in many energy drinks.
Pro Tip: If you’re sensitive to caffeine, start with a lower dose and avoid taking it in the afternoon or evening to prevent sleep issues.
3. CLA (Conjugated Linoleic Acid)
CLA, or Conjugated Linoleic Acid, is a type of fatty acid found naturally in meat and dairy products. Studies show it can help reduce body fat by increasing fat oxidation while also helping to maintain lean muscle mass, making it ideal for those looking to lose weight without compromising muscle.
- How It Works: CLA can help the body burn stored fat and block new fat cells from forming, making it a dual-action fat burner.
- Best Time to Use: Take it with meals, ideally at the same time each day for consistent results.
Recommended Product: NatureWise CLA 1250
Why It’s Great: This product uses non-GMO safflower oil as a source of CLA and offers a potent dose that is free from artificial ingredients.
Pro Tip: CLA works best when taken consistently over time, so make it a daily habit for the best results.
4. L-Carnitine
L-Carnitine is an amino acid derivative that helps transport fatty acids into the mitochondria, where they can be burned for energy. Many gym-goers use L-carnitine to improve endurance and reduce fatigue during workouts. While its effects on fat loss can vary by individual, it’s a popular choice for supporting energy levels.
- How It Works: L-carnitine enhances the body’s fat-burning process by using fat as a source of energy, which can improve exercise performance and reduce post-workout fatigue.
- Best Time to Use: Before cardio workouts, especially if you’re training in a fasted state, for enhanced fat mobilisation.
Recommended Product: NOW L-Carnitine 500mg Tablets
Why It’s Great: This vegetarian-friendly formula provides a steady dose of L-carnitine, making it easy to include in your pre-workout routine.
Pro Tip: Pair L-carnitine with fasted cardio for an added fat-burning boost, as it can help mobilise fat when glycogen stores are low.
5. Thermogenic Fat Burners
Thermogenic supplements are formulated to increase your body’s temperature, promoting calorie burn. They typically contain a blend of caffeine, green tea extract, and other metabolism-boosting ingredients like capsaicin (from chili peppers). These fat burners can be especially effective if you’re looking to accelerate weight loss.
- How It Works: Thermogenics increase metabolism and calorie burn by boosting body heat and stimulating fat-burning pathways.
- Best Time to Use: 30 minutes before a workout or during your most active part of the day for a steady energy boost.
Recommended Product: Evlution Nutrition Trans4orm Thermogenic Energizer
Why It’s Great: This thermogenic blend combines caffeine, green tea extract, and capsaicin to increase energy and calorie burn.
Pro Tip: Start with a half dose to test your tolerance, especially if you’re sensitive to stimulants like caffeine.
Let’s Summarise
When it comes to fat loss, the best supplements can provide extra support, but they work best alongside a healthy diet and regular exercise. Green tea extract, caffeine, CLA, L-carnitine, and thermogenic fat burners each have unique benefits, whether you’re looking to boost your metabolism, increase energy, or target stored fat. Just remember, there are no shortcuts—supplements are most effective when combined with dedication to fitness and nutrition.
Before starting any new supplement, it’s always a good idea to consult with a healthcare provider, especially if you have any underlying health conditions. With the right supplements and strategy, you’ll be well on your way to reaching your fat-loss goals!
