One of the most common questions we get from clients is if they should be taking a “fat burner” or other supplements to help them lose weight while Flexible Dieting.

Do fat burners really burn fat….do they work?

This is a topic that deserves a little time, and can be broken into 3 main questions:

First, what is a fat burner?

Second, should I be taking one?

Third, what fat burner should I be taking?

In this blog, we’ll touch on all 3! Let us tell you a little bit about what we tell clients about fat burners and supplements.


The name is a bit of a misnomer, since nothing besides a tub of Crisco and an open flame is going to be a dedicated fat burner.

In theory, the fat burner is a blend of chemicals and herbs that hopefully will increase your metabolism above what it is now, and if you maintain the same caloric intake, the idea is that you will lose weight .

Most try to achieve this by increasing thermogenesis and/or supporting the bodies metabolic processes. Caffeine is a common example of a thermogenic.

That jittery feeling, that “energy” if you will, comes with a caloric cost to your body.

Likewise, if you are lacking any of the cellular ingredients needed for metabolism, lipolysis and weight loss could be hampered so by supplying a variety of essential nutrients, you can maximize the bodies process.

These ingredients will help you work at full capacity, but won’t take you above.  Others may contain diuretics or function as appetite suppressants.


Well, what are your goals and how long have you truly adhered to your diet? We don’t recommend anyone use fat burners long term.

First, constant stimulant usage can have long term health effects.

Second, remember the coffee analogy above? How often do you get jittery from coffee anymore? Not very often since you drink it everyday. Instead of a boost, you need it to now function at baseline!

The proper place for fat burner use is as a temporary, short term (6-12 week) tool when dieting down.

In the real world, you may see a 2-3% increase in metabolic rate.

Is this enough for you to stop tracking and compensate for daily bad diet decisions? Not a chance.

If you are squared away and have the other 98% in line, can it help tip the scales (no pun intended) in the right direction and give you an edge?


Flexible Dieting Coaching

Some find the appetite suppressant qualities helpful when dieting down as well.

By not taking year round, its limited effectiveness will be maximized when it is needed.

Another important part of this decision is your health.

Ephedra was the #1 fat burner for years until the FDA pulled if after some deaths and heart issues arose.

Millions took it with no ill effects, but remember everyone is different and everything you put into your body comes with risk. Phen-Phen is another example of this.

Best thing ever until the heart issues started popping up and it got pulled.

Many fat burners can make you feel faint, light headed, or dizzy, so if you do decide to use one, proceed with caution.

Follow the label. Most recommend starting with a half dose to assess tolerance.


This is where it can get tricky. Its ultimately your decision, but we can steer you in the right direction with a few things that we look for in our supplements. Are the ingredients and claims backed by science ? Are amounts listed on the label or hidden in some proprietary blend? Is the company trustworthy.

As an example, let’s look at Burn by Core Nutritionals. Is the company trustworthy? Absolutely.

If they manufactured planes, I would fly on one.

Core prides itself on researching its ingredients and using non-proprietary blends so you can see what you’re getting in each product.

If  you like Burn you can go to their site and get 20% off by using the code TYLERM20.

We also recommend checking to see if the company’s ingredients are backed by science if you do some research.

You should be able to search for each ingredient in the label and find not only a study on its use, but multiple studies with consistent results.

For Core Burn, it contains Acetyl -L Carnitine, EGCG, Chlorogenic Acid, Oleuropein, Caffeine, Bacosides, Forskolin, Theobromine, Yohimbe, and synephrine. All are researched and studied, with consistent positive studies.


If you have any questions or would like to add anything, please feel free to comment below. We’d love to hear your thoughts! 

Would you like to get your nutrition & training questions answer from a coach? Head to our Live Videos on our Facebook Page.

AND be part of our growing community of people just like you, to engage and have fun! Go to our Facebook Group to check it out!


Core realizes that there is no one magic pill. By using a variety of ingredients that can work on different pathways, they aim to maximize any benefits with a cumulative approach.

Are the amounts listed on the label? Yes.

Again, Core does not use any proprietary blends, so you know exactly what you are getting and can make an educated decision for yourself.

This also lets you confirm that the dose of the new university study backed herb you want to try is the same dose that was used in the study that showed promise.

If it had the ingredients I was looking for, Core Burn would be a product I would trust.

In contrast, Lets look at “SUPER Energy NOW stacker HYDROXY 7 hour POWER”, available behind the counter at your local gas station.

Is the company trustworthy?

Well, If they made a plane, would you fly on it?

If you had to pause to even consider that, it doesn’t belong in your body. Are the ingredients backed by science?

For the few I picked up, most of the ingredients had so me scientific studies done with good results. Are the amounts listed on the label?


You are getting 1,581 mg of their proprietary “Energy blend.”

You have no clue what they amount of anything is, and for those that were studied, if you are anywhere near the dose needed for the hoped benefit.

You know that fancy cinnamon liquor with the gold flakes in it?

They could list their “750 ml proprietary blend” as liquor and gold.

Hopefully you can see how this approach tells you absolutely zero about amounts of anything you are getting.

This would not be a product I would trust or feel comfortable using on a daily basis. I wouldn’t even feel comfortable handing it out for free!

Hopefully this helped to clear a few of the questions about fat burner use up for you.

If you are squared away in the diet and are looking for a temporary potential boost, our opinion is that a fat burner with tested ingredients in amounts you know, from a company you trust can have a valid place. But REMEMBER, no supplement will erase potential poor diet decisions.

If you’re looking to start incorporating foods you like into your diet, so you can sustain the dieting process longer and NOT have to jump to using fat burners and products that don’t work, see our blog for shopping tips to get started Flexible Dieting!

If you have any questions or would like to add anything, please feel free to comment below. We’d love to hear your thoughts by commenting below!

Would you like to get your nutrition & training questions answer from a coach? Head to our weekly Live Videos on our Facebook Page.

AND be part of our growing community of people just like you, to engage and have fun! Go to our Facebook Group to check it out!


Share this post
Share on facebook
Share on twitter
Share on linkedin

Leave a Comment

Your email address will not be published. Required fields are marked *