You must have heard of fat burners, the “miracle pill” that melts down your body fat like how ice cream melts on a hot day. Even though many claim they are effective, fat burners can lead to a potential pitfall if not used properly. Fat burners are meant for supplementation, as they will never be able to replace a solid diet and exercise plan. However, if you understand the following 5 basic concepts, you can definitely hit your goals in no time with some help from the wonders of a fat burner.

  1. It is not a magical pill

Fat burners can only help enhance fat loss if a proper diet is in place. They are not the magical solution as touted by many. Losing fat is all about eating fewer calories than your what you normally eat. It won’t happen if you still feast on high fat comfort food hoping that fat burner will work wonders. Sticking to a calorie-restricted diet is 80% of the battle, the rest is exercise, and time, while the extra help comes from supplementation.

  1. Set your expectations right

While fat burners can enhance the rate of fat loss, it is not possible for you to lose all your stubborn fat just by using the supplement. Moreover, dropping weight too quick could be caused by lean muscle loss rather than fat loss, which could be the worst scenario. Healthily and realistically you should aim for 0.5-1kg of fat loss per week for a more sustainable result.

  1. More is not better

Eating fat makes you fat, eating more fat makes you fatter. By that logic, taking more fat burners will definitely help you burn more fat, right? Sadly, it doesn’t work that way. Fat burners work by increasing your body’s metabolism but excessive intake could strain the heart and immune system which, eventually disrupts the whole body system. It’s always best to start off with the lowest dose as listed and slowly build up while not exceeding the recommended dosage.

  1. Look out for caffeine

Most fat burners, unless directly specified, contain caffeine or a caffeine-like substance, a stimulant. If you want to take a stimulant fat burner, watch your total intake of caffeine over the course of the day. It is especially true for regular coffee drinkers. Excessive caffeine intake can cause insomnia, nervousness and restlessness, stomach irritation, nausea and vomiting, increased heart rate and excessive perspiration, as well as other side effects. While you will definitely love the energizing benefits you’d get from coffee, make sure you don’t overdose on it.


  1. Assess the progress

Once you’ve chosen your preferred fat burner, try it out for 2-3 weeks before you measure the results. Different people react differently to certain ingredients, there are no one-size-fits-all solutions. By keeping a close eye on your progress, you will definitely know how to manage your body better.


Writer: Teddy  @ Rev Publika (Pro Trainer cum Nutritionist)

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