Do Fat Burners Truly Work?

Feel like you need that little bit of extra help to reach your weight loss goals? You might want to consider fat burners.

We break down the research behind fat-burning ingredients to help you understand how they work and whether they deserve a spot in your fitness routine.

Key Takeaways

• Weight loss is based on burning more calories than you consume.
• A balanced diet and regular exercise are foundational to sustainable weight loss.
• Research suggests fat burners can enhance calorie expenditure and support fat oxidation.
• Experts often recommend taking your fat burner in the morning.
• If you want to take it in the evening, pick a supplement without caffeine and with sleep-supporting ingredients.

See More: How to Work Out at Home With No Equipment

Are Fat Burners Effective?

Carriejune, founder of Minibeast, says:

"Fat burners are a great way to support a weight loss program built on a balanced, calorie-deficit diet and regular exercise. Just make sure your supplement actually contains research-backed ingredients."

If you've ever tried to lose weight, you know that it can be hard. Little wonder, then, that so many people fail to achieve their weight loss goals.

That doesn't have to be the case. What if there was something that could support your weight loss journey?

Weight loss supplements aren't magic. They can't instantly melt away fat.

But research suggests that certain ingredients, when taken alongside a balanced diet and regular exercise, may support or even enhance weight loss.

That might be why around 15% of American adults have tried one.¹

Different fat-burning supplements work in different ways. Some use ingredients intended to enhance your body's base metabolic rate. Others use ingredients believed to support your body's natural fat oxidation process.

Certain high-quality supplements blend multiple different ingredients together.

Burning Fat: Diet and Exercise

Before we get to any of that, it's worth noting that dietary supplements are just that: Supplementary.

We're going to discuss several studies showing the potential benefits of fat-burning supplements. In many of these studies, the supplements were taken alongside some program of diet and exercise.

That's because diet and exercise remain the pillars of a healthy lifestyle and sustainable, long-term weight loss.

If you want to lose weight, experts generally recommend sticking to a calorie-deficit diet. That means consuming fewer calories than your body burns.

Our bodies burn calories all the time, even when you're at rest. The various processes happening within your body, which keep you alive, require a surprising amount of energy.

About 65% of the energy your body uses goes toward these processes. Another 10% goes toward processing food.²

That leaves only 25%, and potentially less, for physical movement.

Your energy expenditure while at rest is known as your resting metabolic rate. It can vary quite widely between different people. Factors like age, size, muscle mass, sex, and even genetics can affect it.

To lose weight, then, you need to burn more calories than you consume. As we mentioned, one way to do that is to consume fewer calories.

Another way is to increase the number of calories you burn. Exercise, especially cardio exercise, is a great way to do that.

Fat-burning supplements may also enhance calorie expenditure.

Bonus: Why Do My Leggings Keep Falling Down? 5 Fixes

How Fat Burners Work

Research suggests that certain compounds can enhance your metabolism.³

Some of these compounds are thermogenic. That term refers to heat production. One example of heat production? Burning fat.

Multiple studies have found that thermogenic supplements can enhance calorie expenditure.

For example, one 2024 study gave a thermogenic supplement to a group of women. The women who took the supplement experienced increased metabolic rate and calorie expenditure.⁴

Another, earlier study did basically the same thing but with men. Metabolism increased by 9-11.5% in those given thermogenic supplements.⁵

That's all very well. But what about fat loss specifically?

Well, in one 2025 study, researchers gave a group of men thermogenic supplements alongside a resistance training program. After two months, participants who took the supplements experienced "significantly greater reductions in fat mass" compared to participants given a placebo.⁶

Common Ingredients in Fat Burners

Fat burning supplements aren't regulated by the FDA. That means it's important to look for specific, high-quality ingredients with scientific backing. It's how you can tell the difference between a fat burner you should consider and one you shouldn't even bother trying.

Green Tea Extract

One common ingredient is green tea extract. Research suggests green tea can support body fat loss.⁷

For example, one study looked at obese mice. The mice given green tea extract lost up to 30% of their body weight.⁸

You probably shouldn't expect such extreme effectiveness in humans. But there is evidence to suggest you can expect something.

One 2023 systematic review looked at almost 60 different studies. Researchers concluded that taking green tea extract supplements caused body fat percentage, body mass, and oxidative stress to reduce "significantly."⁹

How's all that possible? The secret lies with epigallocatechin gallate, or EGCG. It's thought to support your body's natural fat-burning processes.

Caffeine

Another common thermogenic ingredient is caffeine. It's thought that caffeine can enhance resting energy expenditure.

One 2024 study looked at the effects of caffeine-based supplements over a period of several weeks. Researchers found that the supplements increased resting energy expenditure.¹⁰

Interestingly, research suggests that caffeine doesn't just boost energy expenditure. It may enhance muscle performance, too.¹¹

That's why caffeine is often included in high-quality pre-workout formulas.

Lyzme 5

Lyzme 5 is a patented supplement specifically designed to support fat metabolism. The idea is that it helps target stored fat cells.

One clinical study looked at the effects of Lyzme 5 in three participants. The three participants took Lzyme 5 for six weeks. They didn't make any other lifestyle changes, including to their diet or exercise routines.¹²

After the six weeks, all three had lost body fat and body weight. They said they felt like they had "more energy," "leaner," and "better all around."

When to Take a Fat Burner

Some people believe taking your fat burner at specific times can contribute to potential weight loss benefits. The most important thing is taking it consistently. But you might want to consider what time would be best for you.

Some experts recommend taking them first thing in the morning, while you're fasted. Doing that can help your body absorb the ingredients faster.

When you fast, as many people naturally do overnight, your body's natural fat-burning processes can become active. Some people think that taking your fat burner while fasted can build on that.

Other people take their fat burner before their workout. That can be a good idea if your supplement contains other workout-supporting ingredients.

If your supplement contains caffeine (or other stimulants), you should try to avoid taking it too late in the day. The caffeine could interfere with your sleep.

But what if you want to take your supplement late? Look for a non-stimulant fat burner. The good news is that some high-quality non-stim fat burners contain sleep-supporting ingredients, too.

Where to Get High-Quality Fat Burner Supplements

If that's what you want, look no further than Minibeast's Overnight Shredzzz. This is your nightly fat-burning reset button. It's carefully engineered to help you crush late-night cravings, prepare for sleep, and burn calories.

Research-tested fat burner ingredients like Lyzme 5 are blended with natural sleep support from Melatonin, GABA, and more. For an even more intense version of this fat burner supplement, consider Overnight Shredzzz Extreme.

If you're taking your fat burner during the day, try Minibeast's Shreds 2.0. It's packed with potent ingredients, from caffeine and Lyzme 5 to raspberry ketones and L-Carnitine Tartrate. They help enhance calorie burn and fat oxidation without jitters or a crash.

And if you want to go even more intense, upgrade to Shreds Extreme.

Conclusion

Research suggests that certain ingredients, like caffeine and green tea extract, can enhance calorie expenditure and support fat oxidation. Supplements that use these ingredients can be a great addition to a weight loss program based on a healthy diet and frequent exercise.

Frequently Asked Questions

What Is the 30/30/30 Rule for Fat Loss?

The 30/30/30 rule is a viral morning routine. It calls for eating 30 grams of protein within 30 minutes of waking up, then engaging in 30 minutes of low-intensity cardio.

Can I Drop 20 Pounds Quickly?

Yes. Experts often recommend aiming for a calorie deficit of 500 per day, which for many people equates to losing about 1 pound of body fat per week.

Does a Belly Fat Burner Really Work?

Fat burner supplements can't necessarily target specific parts of body fat. But research suggests that certain ingredients, like caffeine and Lyzme 5, can enhance calorie expenditure. Fat-burning creams may be able to target fat near the surface of your skin.

Keep Reading: How Many Days a Week Should I Work Out?

Sources

1. Dietary Supplements for Weight Loss - Health Professional Fact Sheet
2. BMR (Basal Metabolic Rate)
3. The effects of a thermogenic supplement on metabolic and hemodynamic variables and subjective mood states - PMC
4. The effects of a thermogenic supplement on metabolic and hemodynamic variables and subjective mood states - PMC
5. A Commercially Available Thermogenic Dietary Supplement Increases Resting Metabolic Rate in Physically Active Males: A Randomized, Double-Blind, Placebo-Controlled Investigation
6. Thermogenic Supplementation and Fat Loss in Resistance-Trained Males: A Randomized Controlled Trial
7. Scientists reveal green tea’s fat-burning secret | ScienceDaily
8. Scientists reveal green tea’s fat-burning secret | ScienceDaily
9. The effects of green tea extract supplementation on body composition, obesity-related hormones and oxidative stress markers: a grade-assessed systematic review and dose–response meta-analysis of randomised controlled trials | British Journal of Nutrition | Cambridge Core
10. A Randomized Study to Examine the Ability of a Caffeine-Based Energy Drink to Impact Energy Expenditure, Fat Oxidation, and Cognitive Performance
11. Caffeine enhances activity thermogenesis and energy expenditure in rats - PMC
12. Lyzme5® Pre-clinical Human Study Human Study I Summary Report All American Pharmaceutical and Natural Foods Corporation

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