Various Fat Burner Pills next to a Measuring Tape

Do Fat Burners Really Work? Studies and Ingredient Analysis

When people ask us about this type of sports nutrition supplement, the most common question we get is “Do Fat Burners Work?

The second most frequent question we receive is “HOW do Fat Burners Work?”

That is exactly what this article is going to be about! We will answer most of the questions that people ask about the efficacy of this supplement; how it works, what do each of the ingredients do, and the science behind it.

More importantly – we will provide you with research and clinical studies that prove their benefits and show you how such fat burner supplements actually work.

The confusion comes from the fact that fat loss supplements can contain more than 10 different ingredients, and each of them has different effects and benefits. That is why it can become difficult to choose the right product from the thousands that are available.

Luckily, we have compiled a list of the best ones on the market, and you can skip to them directly and see them here: 10 Best Fat Burner Supplements and  10 Best Fat Burners for Women: Top List.

That said, we still urge you to read this article fully to understand the mechanics behind fat loss products, and what it is that they do exactly, that helps you shed unnecessary weight, especially stubborn belly fat!

Quick Information: How Do Fat Burners Work?

A Fit Man Measuring his waist

So how does a fat burner work, specifically?

For starters, you need to understand that different ingredients, contained in these weight management supplements, do different things.

Here are the main types of fat burners and their effects, based on various ingredients:

Fat Blockers – The supplements with these ingredients don’t literally help block fat. What they do is something entirely different – they move small quantities of lipids through your colon and at the same time prevent your body from having a chance to absorb that fat. The effect isn’t very strong, but still noticeable.

Appetite Suppressants – Exactly as the name says, some of the ingredients contained in fat loss supplements help suppress your appetite and curb your hunger, so that you will want to eat less during the day, reducing the number of calories that you consume.

Carbohydrate Blockers – Some ingredients contain specific enzymes that prevent your body from digesting all of the carbohydrates that it gets from food, resulting in fewer calories consumed through the day.

Thermogenics – These help your body raise its core temperature levels, thus helping it expend more calories and increasing the resting metabolic rate.

Cortisol Blockers – Cortisol is a stress hormone that strongly influences your body’s capability to store fat. Products that contain blockers of this hormone can significantly help to reduce the adverse effects that cortisol has on your body.

Thyroid Regulators – The Thyroid is a large endocrine gland that regulates a person’s metabolism, among many other things. Certain ingredients stimulate that gland and can substantially increase your metabolism or help correct it.

Every single type of fat burner is good by itself, but supplements that combine many or all of these effects tend to deliver the best and most reliable results!

But to understand how fat burners work, you need to know what each of the ingredients does.

Do Fat Burners Work? – Analysis of Studies and Ingredient List

As you can see, there are many different effects that the ingredients contained in this type of supplement can provide.

So now let’s take a close look at each and every main component that is usually found in fat burners and see what they do and what benefits they provide, along with all of the relevant studies about them:


coffee beans fat burning ingredient

This ingredient is present in the vast majority of fat burner supplements, and with good reason! We all know and love coffee, and know what it does for fat loss – it speeds up your metabolism due to its thermogenic effect.

Not only that, but it also improves cognitive function, increases and sustains mental task performance capabilities and stimulates the whole body.

Green Tea Extract

Many curled up Green Tea leaves on a blue surface

This is also an exceedingly popular ingredient in various weight management supplements.

Green Tea contains catechins, with the most important and powerful one being Epigallocatechin gallate (EGCG).

EGCG provides many different and awesome benefits; such as improved metabolism, increased fat oxidation of adipose tissue, and improved brain function.

It is also one of the most powerful antioxidants and the most potent cancer chemo-preventive Polyphenol.


This is an important amino acid that is used to produce dopamine and noradrenalin. It is well-known for its help in improving a person’s mood and reducing the levels of stress.

It also helps reduce anxiety, provide more energy, increase a person’s focus, alertness and motivation, improve cognitive ability and memory function, helps fight Chronic Fatigue Syndrome, Parkinson’s Disease, Alzheimer’s Disease, Phenylketonuria and lastly – it improves a person’s sexual function.


This awesome amino acid that is also present in green tea, among many other plants, is an incredible anxiolytic agent. It means that it promotes relaxation without sedation or inducing any effects of grogginess.

It also helps reduce stress, fight cancer and improve cognitive function, especially when in synergy with Caffeine.

And since we mention our favorite stimulant – this amino acid has an incredible benefit – it neutralizes the adverse effects of caffeine without removing its advantages!


Another impressive amino acid that can play a significant role in improving your fat loss efforts.

It is involved in energy metabolism and mitochondrial protection, and it works by transferring long-chain fatty acids, like triglycerides, into the mitochondria of the cells, where these fatty acids get oxidized to produce energy.

Not only that, but L-Carnitine also has amazing benefits for healthy aging, offers extraordinary cardiovascular support, fights fatigue, suppresses your appetite and targets visceral belly fat like no other supplement.

And these are just the main benefits; there are many, many others!


This herbal extract is a fantastic weight loss catalyst. It is proven to decrease body fat percentage significantly.

For those who are interested in the science – it works by increasing the concentration of cAMP (Cyclic adenosine monophosphate) – a second messenger used for intracellular signal transduction, like transferring into cells the effects of hormones like glucagon and adrenaline, which cannot usually pass through the plasma membrane.

In layman’s terms, it works as a translator in various cellular processes within the body.

Forskolin is indirectly involved in multiple essential cellular functions, it increases lipolysis and inhibits body weight increase by increasing cAMP levels.

That last part is critical because cAMP helps regulate blood glucose and fat metabolism levels.


Multiple Chili Peppers up close

It is the active component of chili peppers.

It has various medical uses, such as great anti-cancer and anti-microbial properties, increasing blood circulation, and easing various pains.

Other than that, it also has remarkable fat blasting qualities; it increases thermogenesis, affecting your metabolism rate, and it actively suppresses your appetite, making you feel full for much longer.

5-HTP – 5-Hydroxytryptophan

This is a naturally-occurring substance that is derived from the seed pods of “Griffonia Simplicifolia” and is the immediate nutrient precursor to the neurotransmitter Serotonin (5-HT) – meaning that it directly converts into serotonin in the brain.

It effectively restores Serotonin levels and provides benefits such as a boosting mental health and immune system, improving a person’s mood, helping against depression, anxiety, insomnia and PMS.

It also helps with chronic headaches and migraines, as well as helps with Fibromyalgia (sensitivity to pain).

But the main benefit we’re interested in is Weight Loss. To that effect, this substance acts as a strong appetite suppressant, making people consume fewer calories than usual.

Synephrine HCl

This is another common weight loss catalyst, nootropic, and metabolism booster.

It commonly comes from the fruit of a plant known as “Citrus Aurantium,” and it is chemically very similar to ephedrine.

Other than that, it is a stimulant which increases a person’s metabolic rate and caloric expenditure, as well as increasing the levels of energy, thus promoting the burning of fat and weight loss.

But there is one paramount thing that you should know before consuming this ingredient. It is extremely dangerous for people with a history of cardio disease!

Other than that, it is safe to use for healthy adults at proper dosages.

Yerba Mate

Yerba Mate fat burning ingredient

Traditionally, it is a drink made from the dried leaves of Ilex Paraguariensis – an evergreen holly plant that is native to South America.

Among various health benefits, it provides mental stimulation and energy boosting effects.

It is also a nutritional powerhouse full with vitamins, minerals, and antioxidants, that improves immune system, digestion, heart, and bone health, and helps obese individuals lose weight, among many other things.


This is a nootropic that improves and speeds up communication between brain cells.

It positively affects brain function, boosts memory, elevates mood, improves mental health and reduces the stress hormone (cortisol) levels.

It also helps with exercise performance and recovery, as according to this research article:

“Phosphatidylserine is an effective supplement for combating exercise-induced stress and preventing the physiological deterioration that can accompany too much exercise. Supplementation promotes a desired hormonal status for athletes by blunting increases in cortisol levels.”

Vitamin B (B6 and B12)

Vitamin B fat burning ingredient dissolved in a glass with water

This vitamin group plays a crucial role in many of the body’s processes, including metabolism and the production of energy.

The benefits would be simply too numerous to list, and studies pertaining to this Vitamin group are in the thousands, so we are not going to show any relevant or specific studies for this ingredient, as you can easily find the information anywhere on the web.

That said, it is one of the most important vitamins for athletes, bodybuilders and anyone who regularly exercises!


As you can see, the main ingredients are all very important and provide a myriad of various health benefits.

They have all been extensively researched and proven to be effective and safe for healthy adults – easily answering the question of “Do fat burner pills work?

That said, we still don’t recommend using supplements for people who don’t really need them, or those who don’t have regular physical workouts.

Ideally, you should get everything you need from a proper and balanced diet.

That is why we also have an article to help you choose the best foods that promote weight loss, which you can find at 17 Powerful Fat Burning Foods That Will Improve Your Body.

And also, have you ever wondered, do fat burners work without exercise? 

The answer is – not really.

Fat burner supplements and various lipid burning pills are only helpful to people who want to speed up their training results – they are not a magic pill and won’t do any good if you don’t actually put in the necessary effort and work, and don’t exercise.

This supplement has to be used in combination with a good workout plan and a healthy diet, to provide a person with the best and fastest results.

Otherwise, you will just end up wasting your money.


We hope that we’ve shown you that in fact yes – fat burners do actually work. They work well and provide amazing results, provided that you use them correctly!

But if you’re still not convinced, you may want to learn the reasons why one should consider taking a fat loss supplement, by reading the What Fat Burners Are and 5 Reasons to Take Them article.

Other than that, it is up to each and every individual whether they want to give this type of supplement a try.

Some people need it, while others don’t and can even be harmed by such a product if they have certain allergies or happen to be very sensitive to one of the ingredients, and start to suffer from one of the potential side effects.

But if you are a person who trains regularly and intensively, and wants to drop a few percentages of body fat from your physique – this may just be one of the best forms of sports nutrition supplements that can help you reach your training goals much faster!

Stay healthy and train hard!