Do Fat Burning Creams Really Work?
Millions of people have struggled to burn stubborn fat. Millions more have used fat burning creams for that very purpose.
We explore the science behind these creams, explain how they function, and highlight some research-backed ingredients to help you choose the right option for your fitness journey.
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Key Takeaways
- Fat burning or slimming creams are widely used for fat reduction.
- They might not be able to burn fat directly.
- Research suggests they may help smooth cellulite and support fat reduction when used alongside a healthy diet and exercise.
- Look for research-backed ingredients, like capsaicin.
Understanding Fat Reduction and Slimming Creams
Carriejune, founder of Minibeast, says:
"Fat burning creams can be a great way to supplement a fitness regimen based on a healthy diet and exercise."
If you want to lose weight, you're not alone. The majority of Americans say the same.1
When people talk about weight loss, what they usually mean is body fat reduction. According to the Centers for Disease Control, almost three-quarters of American adults are overweight or obese.2
That almost always means excess body fat.
Burning excess fat depends on following a seemingly straightforward equation. If you consume more calories than you burn, you'll generally lose weight. The opposite generally means weight gain.
However, that's sometimes trickier than it seems on paper.
Take body composition, for example. Two people could be the exact same weight but look completely different. And some people might seem to shed fat effortlessly, while others struggle to get rid of stubborn fat.
Fat burning creams are used around the world to target these stubborn areas. In fact, they are one of the most popular supplements for topical fat reduction.³
They might not burn fat by themselves. But when combined with exercise and a healthy diet, they may support fat and weight loss.
Learn More: Do Workout Challenges Really Work
How to Lose Weight and Burn Fat
The key to successful weight loss is following the calories in, calories out formula we described above. And the key to sustainable weight loss is following that formula in a way that you can maintain in the long term.
Healthy Diet
Your diet is the most important factor in whether you gain or lose weight. That's pretty much undisputed by experts. Like Minibeast founder Carriejune, who puts it this way: "Nutrition is everything."
Your body uses energy for all kinds of things, from basic processes necessary to stay alive to complex movements like working out. We measure this energy in calories.
When you eat more calories than you burn, your body tends to store that excess energy as fat cells. This isn't necessarily a bad thing. In fact, we all need some fat to stay healthy.
Not all fat is the same. Some fat is stored directly under the skin. It's called subcutaneous fat. Cellulite is a kind of subcutaneous fat.
This kind of fat can seem to stick around in certain areas. Common areas include the stomach or abdomen, around the waist or hips, in the buttocks, and on the arms or thighs.
Other fat is stored deep inside your body, around your vital organs. It's called visceral fat. Too much visceral fat can be harmful.⁴
On the other hand, if you burn more calories than you consume, your body needs to make up the difference. It usually does this by converting fat cells back into energy.
This principle is called a calorie deficit. Some people promote extreme diets with massive calorie deficits. But that's not necessary for weight loss, and these diets can be tough to follow.
Instead, experts generally recommend following a moderate, sustainable calorie deficit. The important thing is sticking with the deficit over the long-term. Persistence and dedication are the keys to results.
Exercise
Of course, you can also increase the number of calories your body burns. The most popular way to do this is through exercise.
Your body needs to use energy to exercise. How much it uses depends on many factors, like your weight and the intensity of your exercise.
As an example, a typical person walking at 3 miles per hour might expect to burn between 4 and 5.6 calories per minute. Do that for an hour, and you might burn between 240 and 336 calories.⁵
The Science of Fat Burning Creams and Weight Loss
Diet and exercise are the foundation of weight loss and fat burn. But they aren't the only things to consider. Millions of people use supplements, too.
Fat burning creams are one such supplement. They work in different ways.
Targeted Reduction
Some fat burning creams incorporate ingredients that are believed to promote lipolysis. That means fat breakdown.
One example is aminophylline. One 2023 review of multiple studies concluded that topical creams containing aminophylline can enhance fat reduction compared to a control.⁶
Blood Flow
Other fat burning creams are designed to enhance blood flow. When you use them, you might notice a warming effect.
They do this by including ingredients that are believed to cause vasodilation. That means a widening of your blood vessels.
Why is that important? Well, research has connected weight loss with circulation.⁷ When your body burns fat, it converts it into fatty acids, which need to be transported by your blood. Poor circulation may undermine that process.
Thermogenics
Another kind of fat burning cream uses thermogenic ingredients. They're designed to enhance your metabolism and support fat burning.
One common example of a thermogenic ingredient is capsaicin. You might know it as the compound that is responsible for a hot pepper's spice.⁸
Another example is caffeine. Research has shown that caffeine "stimulates thermogenesis," or the process by which your body produces heat.⁹
Surface Fat
Research suggests that fat burning creams may be able to target fat near the skin's surface.
For example, one study gave a group of women a topical cream. Another group received a placebo. While just 32% of the placebo group saw improvements to their cellulite, 81% of the cream group saw improvements.¹⁰
Another study gave all participants a slimming cream. They applied it to one leg and adjusted their diet. After a month, improvements to cellulite were "significantly greater" on the leg that received the cream.¹¹
Some studies looked beyond cellulite. For example, one study gave participants a slimming cream, which they applied to their thighs and upper arms twice daily. After six weeks, the average circumference of their thighs and arms decreased.¹²
However, some studies found no difference between a fat burning cream and a control. In part, that demonstrates the importance of choosing the right product.
Where to Get a Fat Burning Cream
If you're going to use a fat burning cream, you want to get one with science-backed ingredients.
MB Heat is exactly that. It contains capsicum oleoresin, a pepper extract that is rich in capsaicin.
That thermogenic compound is blended with dozens of other potent ingredients. For example, there's citrus aurantium extract to enhance metabolism, and fruit oils for detoxification.
As we explained, fat burning creams are best combined with a healthy diet and regular exercise. A tailored workout program, like Minibeast's Tone and Tighten, is a great way to jumpstart your fitness journey. It contains everything you need to achieve your fat-burning results.
And what about diet? Minibeast's Recipe Book is packed with healthy recipes. It even has video demonstrations.
If you'd rather a professional take care of everything, have Carriejune's nutritionists create a 100% Custom Meal Plan for you.
Conclusion
Fat burning creams, combined with a healthy diet and exercise, may support fat reduction. Research suggests they may help smooth cellulite, too.
Just make sure you're using a cream that contains actual science-backed ingredients, like capsaicin.
Keep Reading: What Is A Waist Trainer?
Frequently Asked Questions
Do Fat Burning Creams Work for Belly Fat?
Fat burning creams might not burn belly fat directly. But research suggests they may help smooth cellulite. And when used in conjunction with a healthy diet and regular exercise, they may help support fat reduction.
What Shrinks Belly Fat Quickly?
Experts generally recommend regular exercise and a sustainable calorie deficit. Fat burning creams, used in conjunction with these other factors, may also support fat reduction.
Is There a Fat Burner That Actually Works?
Research suggests that some topical fat burning creams can support fat reduction and smooth cellulite, when used alongside a healthy diet and regular exercise.
Sources
- Half of Americans Want to Lose Weight
- FastStats - Overweight Prevalence
- Slimming Cream Market Size and YoY Growth Rate, 2026-2033
- What Is Visceral Fat & How To Get Rid of It
- Calories Burned Walking: 1 Mile, 1 Hour, Calculator
- The efficacy of topical aminophylline in local fat reduction: A systematic review - PMC
- Is Poor Circulation Halting Your Ability To Lose Weight? Here's How To Overcome It
- Can Cayenne Pepper Speed Up Your Metabolism?
- Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers - PubMed
- An integral topical gel for cellulite reduction: results from a double-blind, randomized, placebo-controlled evaluation of efficacy - PMC
- Benefit of a topical slimming cream in conjunction with dietary advice - PMC
- Efficacy of Slimming Cream Containing 3.5% Water-Soluble Caffeine and Xanthenes for the Treatment of Cellulite: Clinical Study and Literature Review - PMC
