The Truth About Burning Fat

In this article, we will explain the truth behind fat burners and other similar products that are advertised as solutions to easily eliminate fat.
The Truth About Burning Fat

Last update: 17 November, 2018

There are lots of discussions about L-Carnitine and thermogenic fat burners that promise to help us lose weight effectively. However, when you hear about fat-burning, many believe that they are miraculous products. What is worse is that many brands market them as such. Today we are going to tell you the truth about them.

Do fat burners really work?

Yes, they do work, however, they are not miraculous. There are many things that have to be done in order to favor their performance. So, what do fat-burners do?

Well, fat-burners are responsible for breaking fat down into smaller particles that the body can eliminate easily. These smaller particles, “free fatty acids” are burned easily with movement and exercise.

Woman doing yoga

The above-mentioned description gives us hints as to what we need to do, to make fat burners work: movement and exercise. Remember, miracle fat-burners do not exist, those which seem to exist can be very damaging to one’s health, so it is best to be patient, rather than putting your health in danger.

If you want fat burners to work

If you want to use fat-burners and you want them to work, keep in mind that they should be complemented with a healthy lifestyle. Here are some aspects to consider:

Balanced diet

Fat-burners are useless if you maintain poor eating habits. Your diet should not be too rich in fats, carbohydrates or sugars. These products cannot be expected to counteract the effects of a poor diet. Therefore, if you have a poor diet you will not see any positive results.

It is best to have a balanced diet. If you want to lose weight your diet should be hypo-caloric. This means that you should consume at least 500-600 calories less than your body requires. Out of these calories, 50 percent should be complex carbohydrates, 30 percent proteins, and 20 percent healthy fats.

Drink water

Water is essential for the human body and the body requires a reasonable amount of water each day to keep hydrated, to detoxify and to help in the digestion process.


Exercise is vital if you want to eliminate fat and tone your body. In addition, many fat burners such as L-Carnitine will not have much of an effect if you don’t exercise; there’s not a product on the market that can replace exercise.

You can lose some weight without exercise, however, you will not have a toned body without it, which is essential when it comes to building muscle mass.

Take a break

The best way to lose weight is by having a sustainable plan. Perseverance is the key to seeing results. If your plan is too strict, you may get bored and overwhelmed causing you to regress.

Therefore, your diet and exercise should be moderate. If you would like to persevere, a good tip is to allow yourself a small weekly reward. Your reward can be ice-cream, treats or any favorite dish of your choosing.

You can be flexible once a week in small portions. This will prevent you from losing everything you gained during the week. Rewards are a small incentive to continue maintaining a healthy lifestyle.

When should you take fat-burners?

This is a question that many people ask when they decide to use fat-burners. Fat-burners are best when they are complemented by other activities. Therefore, it is best to begin taking them when you have already established the routines mentioned above.

Woman at the gym

How to lose weight from the gym

There are some products such as L-Carnitine which should be ingested between 30 to 40 minutes before exercise, for optimal results. Thermogenics however, should be ingested one hour before meals.

As a general rule, read the instructions that come with the products. You can also take a look at various articles and consult with your doctor. In conclusion, it is time to get to work, establish your routines, be consistent and fat-burners will do the rest.



All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Aguilar Mejía, D. (2019). El rol de los Fitness Influencers para generar Credibilidad de Marca a través de Imaginarios distorsionados de vida saludable en Instagram. Universidad Peruana de Ciencias Aplicadas (UPC).
  • Álvarez, J. R. M., Marín, A. V., Allué, I. P., Rosado, C. I., Gregorio, P. G., Cordero, P. R., Rocha, A. L., Casado, J. M. R., & Arce, J. C. L. (2008). Recomendaciones de bebida e hidratación para la población española. Nutrición clínica, dietética hospitalaria28(2), 3–19.
  • Llamas Dios, Jaime. (2014). L-Carnitina como suplemento nutricional en el Deporte. Universidad de Zaragoza.
  • Varady, K. A. (2018). Estrategias dietéticas para bajar de peso en mujeres de mediana edad. Rev. colomb. menopaus, 48–50.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.