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What supplements will increase my metabolism*

Can Metabolism Boosters Help You Burn More Fat?

If it were possible to boost your metabolism in a pill, it would make keeping the calories off so much easier Who wouldn’t want that?

But, while there are many pills out there that claim to be metabolism boosters, do any actually work? Before I list some effective supplements, you must understand that no pill is going to make a noticeable difference if you are not eating properly and exercising regularly

That doesn’t stop companies from claiming their products cause fat loss without any change in lifestyle But as most of you know deep down, these claims are always false Like Santa Claus and the Easter Bunny, miracle fat melting pills do not existMetabolism Boosters Which Supplements WorkThe supplements that may actually affect metabolism are not so much miracle pills as substances you already recognize. Still, if you are following a sound nutrition and exercise program already, you may benefit from certain supplements The results will likely be subtle, but since losing fat can be hard as it is, it makes sense to use every tool available, provided it is safe

Metabolism Boosters: Which Supplements Work?

The supplements that may actually affect metabolism are not so much “miracle pills” as substances you already recognize

Caffeine can also raise metabolism 4 Additionally, caffeine ingestion prior to exercise is shown over and over again to increase performance Before using caffeine for this purpose, it is a good idea to weigh the benefits against the possible adverse reactions, like jitteriness, elevated heart rate and blood pressure, and possible insomnia

Ephedrine is a potent metabolic enhancer and also acts as an appetite suppressant There are volumes of studies that support its effectiveness but unfortunately, due to its propensity to cause cardiovascular side effects 5 , it is no longer available for this purpose Most of the fat burners that originally contained ephedrine have been rendered essentially useless with its removal

Metabolism Boosters: Which Should You Stay Away From?

Another supplement with no human data on effectiveness is raspberry ketones These are incredibly popular now, perhaps because Dr Oz says they are a great fat burning supplement However, unless you are a rodent, take this advice with a grain of salt, as the only research that supports a benefit was done on mice and rats

So, What Should I Do If I Want To Boost My Metabolism?

It is easy to be lured into buying a supplement to “burn fat fast” or “melt fat away” I talk to people every day who try these products and are sorely disappointed, even though most of them should know better

12 Comments

Wow Charlie, a short but well rounded up article! There are so many products out in the market with bizarre claims like this that for a while I was tempted to try something This puts an end to those rumors and I like your emphasis towards the end that nothing can come close to a clean diet and good exercise

Wait so Santa and the Easter Bunny don’t exist?

why not just drink more loose leaf teas in general, whether they be oolongs, white, greens or blacks? research has shown they all in various ways help with our health, from reducing plaque on arteries (potentially!) to fat loss…at the very least a large hot cup of tea helps take the ‘edge’ off my appetite, too, something an ‘extract’ won’t

second, and more pertinent, a recent article came out debunking a lot of the herbal remedies out there (see articles//news stories at bottom)…sure green tea isn’t a herbal supplement but it is part of a multi billion health food/nutrition industry that is rife with glitz/glam and often suspect practices, whether it be protein powders, herbal supplements or whatever…so if you do choose an extract, choose wisely or do your research into the company

“If you want to keep your metabolism high while losing fat, engage in high intensity resistance training and interval cardiovascular exercise”

Could you explain more about why you don’t agree with that statement? We’re always interested to hear other people’s ideas

-Kristin, BuiltLean Coach & Managing Editor

I work as a picker in a hothouse 8-9 hours a day I don’t have the energy to do a work out ? I just need some thing as a energy booster to add to my 5 litres + of water a day Cheers

-Kristin, BuiltLean Coach & Managing Editor

I used to be slim in my high school days, but since college I have been gaining weight, so much so, that I now look bad, and everyone around is commenting on my weight I did try some weight loss programs but honestly could not stick to any for too long, none of them showed results anyway, and my problem is not solved a bit Please, please can anyone suggest me a good way to lose weight? Thanks in advance

Hi there Jennie,

There’s no magic formula for weight loss It all comes down to eating fewer calories than you burn, and exercising to maintain lean muscle & boost your metabolism When it comes to exercise, we recommend doing strength circuits This exercise method helps to boost your metabolism, activate the afterburn effect, maintain (or even build) lean muscle, and help you burn body fat

As for nutrition, we advocate a whole foods diet filled with vegetables, fruits, lean protein, & healthy carbs and fats To lose weight, you must eat fewer calories than you burn Whole foods are great for that purpose because they tend to be higher in fiber and nutrients, lower in calories, and more satiating than processed and packaged foods To figure out how many calories you should eat to lose weight, check out this article

I hope that gives you some direction! If you have more questions, or would like more advice, feel free to reach out to [email protected]

-Kristin, BuiltLean Coach & Managing Editor

I did WW for 2 years and lost 60 pounds Now, I find myself with a low basal metabolic rate because of the prolonged dieting and if I have zero room for any cheating so trips, parties and holidays are a nightmare Having gained 10 pounds back in 6 months, I am looking for a pill that can help raise my metabolism I just bought a green coffee bean with green tea supplement I hope it will help since you say it has been proven But I feel no boost of energy from the pills at all

Are you currently following a workout program? One of the best ways to boost your metabolism is through strength & circuit training HIIT can also help elevate your metabolic rate, because it induces the afterburn effect which means you’re burning more calories for hours after you’re done exercising

I would also take a look at your diet Do you eat mostly whole, unprocessed foods? These foods are more nutrient-dense and provide the vitamins, minerals, and macronutrients that your body needs to keep you energized, strong, and healthy Are you eating protein with every meal? Protein tends to elevate your metabolism because it requires more energy from your body to break down Are you drinking enough water?

When it comes to lifestyle – are you getting between 7-9 hours of sleep per night? Sleep is essential to stress reduction, fat loss, and overall health & well-being

-Kristin, BuiltLean Coach & Managing Editor

Thank you for your reply I did all of the above, except for the sleep part For example, I did the Modern physique exercise program from bodybuildingcom, which includes HIIT and weight lifting, for 6 weeks Nothing came off I was inputting my food in myfitnesspal, averaging 1800 calories per day for a weight of 170 lbs, ay 46 I eat lean meats, love veggies, no butter, olive oil spray…

Anyway, decided to try the green coffee as an adjunct Not too tempted to submit myself to the grueling training program again since it did nothing for me

I really thank you for your input

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