We have all heard about the next miracle fat loss supplements with many of them ending in a waste of money or a ban by the FDA due to harmful side effects. With many people looking for that extra boost of energy levels in the gym, increased fat burning, or suppression the appetite- it is important to get the most out of your money and remain side-effect free.

With the best option for fat loss being eating a lower calorie whole food diet and moving a lot, there are also special diets that have been shown to aid in fat loss (like the Ketogenic Diet, and Intermittent Fasting). But what if you are already doing all of the necessary things to lose fat and improve body composition but seem to have slowed or stagnant progress? Is there anything else you can do to safely give you the extra push needed to loose the extra weight?

Many people do not realize that certain natural supplements have been shown to be safe and effective options for improving fat burning. These natural supplements have been studied in peer-reviewed scientific journals to provide a boost in fat burning and weight loss. 

The Best Natural Supplements for Fat Burning:

1. Caffiene

Whether you get it in pure supplemental form, herbal teas, or your morning cup of coffee, caffeine has been shown to be one of the most effective supplements for fat burning. Most of these options contain around 40-150 mg of caffeine per serving, which ultimately peaks in the body around 30-90 minutes after ingestion. Caffeine attributes most of it's fat burning properties to activation of the "fight or flight" sympathetic nervous system and it's effects on blood sugar utilization and fat burning (lipolysis) (1). 

Caffeine may aldo provide a benefit for exercise and endurance performance by increasing fat burning while preserving energy stores in the muscle and liver (1). The combination of this fat burning and performance-boosting effect makes the 30-45 minutes before beginning exercise one of the best times to consume your coffee or caffeinated beverage of choice. It is also important to note that caffeine has different effects on everyone and you should ask your healthcare provider before beginning any new supplement. 

Tip: Many find that black coffee with nothing added may be a great option to consume while fasting due to it's appetite-suppressing effect while increasing fat utilization. 

2. Green Tea:

Green tea has been used as a herbal remedy for centuries and has done a good job standing up to the scrutiny of research. Studies have shown compounds found in green tea to reduce fat cell accumulation and increase the use of fat for energy (1). 

Like caffeine (which is also found in green tea), green tea has been shown to improve endurance exercise performance and fat utilization when consumed before exercise (1). Many people also notice that green tea provides a boost in energy and focus without the jittery feeling that many get from caffeine. This "clean" energy is likely due to a substance found in green tea called L-Theanine (1). 

Green tea is a natural substance made up of may plant compounds called polyphenols, which have strong antioxidant effects, likely providing many benefits that go far beyond fat burning. More about the benefits of green tea may be found here.  

3. Garcinia Cambogia:

This herbal supplement is widely used as an anti-obesity agent around the world and research may show some benefit for fat loss. Garcinia Cambogia has been shown to increase fat burning in many animal studies as well as some smaller human studies. When consumed with meals, the supplement has also been shown to lower insulin response, which is a primary hormone that tells the body to store fat. 

It is important to note that Gacinia Cambogia may cause some side effects like nausea, headaches, and potential liver toxicity in high doses. It also may have interactions with certain medications so it is essential to ask a health professional before use. 

4. Capsaicin:

Capsaicin is one of the primary elements found in red pepper and it is used in many spices throughout the world. It is likely effective due to it's ability to increase the secretion of certain hormones which play a role in fat burning  and energy expenditure (catecholamines). 

Some smaller human studies have also shown capsaicin to increase fat utilization during and after exercise, while preserving the energy stores in muscle (1). 

Because it is derived from peppers, capsaicin can be a skin and eye irritant and should be used with caution. Beginning at very low doses may be the best option to prevent any unwanted side effects. 

5. Ginseng:

This herbal supplement has been used for centuries in Chinese medicine as a "cure-all" remedy. In addition to its proposed fat burning effects, it may also provide immune system, cardiovascular, and anti-oxidative benefits. 

One of the most common forms of ginseng for therapeutic use is a form called Red Ginseng. It has been shown to have potential benefits for fat burning and endurance exercise performance, likely due to its effect on fat utilization during exercise. 

6. Water:

We all know that drinking water is essential to life and every process that goes on within the body. Did you know that it can also be an extremely effective option for fat burning and weight control?

Water is a satiating beverage that will allow use to feel more full for longer. In addition to this, water should be the primary beverage of choice for losing weight and promoting optimal health. Drinking your calories is extremely inefficient and may be an easy way to consume excess calories and promote insulin resistance and weight gain. Much of the obesity epidemic may be attributed to consumption of sugar sweetened beverages from soft drinks, smoothies, and fruit juices. Although some of these beverages may claim to be "healthy", if they contain excess sugar (natural or added) they may be doing more harm than good.

Switching out soft drinks and juice for water is the best strategy for anyone trying to lose weight and promote optimal health. Always have a water bottle near you and make it your number 1 drink of choice. 

This fat burning strategy does not need the approval of a healthcare professional, simply drink more water!

Before trying any of these supplements (except water), there a two things that you must do:

1. Make sure your diet is focused on real food without any highly refined carbohydrates or excess sugar while exercising regularly. 

2. Consult your healthcare provider to make sure that the supplement is okay for you.