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Well, sorry to burst your bubble, but even the best fat burners aren't magic. They're just supplements. That means that even though they're designed with ingredients that can really give you an extra boost to help burn fat, they can't replace a solid diet and exercise plan.

But as part of a complete, healthy plan to lose weight , fat burners can definitely play a role. Use this guide to help you determine what a fat burner can—and can't—do for you, and to give you the tools to make yours as effective as possible!

Think of fat burners like a scope on a hunting rifle, only you're trying to hunt fat cells. In this metaphor, your diet is the gun, and exercise is the ammunition.

Fat burners may help you aim a bit better and target fat more efficiently. But without the heavy artillery of your diet, and some bullets in the chamber, a scope is just good for looking at things from far away—not for bringing home results!

So, what is a fat burner? As explained in the journal Obesity Reviews, the term "fat burner" is used to describe "nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism.

So, let's dig a little deeper. How do fat burners work? Some of the key ingredients used in fat burners are designed to stimulate hormonal reactions in the body, and to begin breaking down fat and using it as a fuel source.

The main ingredient in most fat burners is caffeine, which helps you lose weight by increasing your metabolism and helping the body use fat for fuel. It also helps provide energy for exercise and other calorie-burning activities.

In the body, caffeine increases the breakdown of fatty acids that reside in adipose tissue—also known as belly fat. Once the fatty acids are broken down, they enter the bloodstream and can be burned up by our bodies to create energy.

One thing a fat burner won't do, however, is fix a broken diet. If you're eating for healthy fat loss, the way Krissy Kendall, Ph. Some people believe if they're using a fat burner, they should be able to melt huge amounts of fat off each week. Not gonna happen!

But here are some ways you can help a fat burner do its work. Set reasonable expectations: While your rate of fat loss can be enhanced with supplements, you won't be dropping 10 pounds in a week simply because you're using a thermogenic supplement.

Remember this number: A safe rate of fat loss is pounds per week, for average, healthy individuals. You can push this rate up to 4 pounds per week on rare occasions, but it's not sustainable. Eventually, your body will hit a plateau and fat loss will slow. If you're dropping weight too quickly, on a fat burner or not, you could be losing lots of lean muscle mass.

Unless you want to look like a shapeless coat hanger—and feel as healthy and athletic as one—you should rethink your fat-loss plan.

Set your weight-loss goals from week to week and month to month, not day to day. When you meet incremental goals over time, you'll stay more motivated and see great results from your program. Sure, some weeks you may not see any results—that's to be expected.

But with the help of a fat burner, your fat loss will stay on track over the longer term. Cycle your fat burner: Even the best thermogenic fat burner won't keep giving results forever.

They can also boost energy levels at the gym. But chronic usage can increase your tolerance," explains Krissy Kendall, Ph. Once your body gets used to it, you're not going to see the same increase in fat oxidation or increase in metabolic rates.

By stopping using your fat burner every now and then, you make sure it will still help you lose belly fat. The only problems she says, is that since caffeine is considered a drug, you can experience withdrawal effects when you stop taking it.

Kendall recommends staying off your fat burner for a couple weeks, then starting back up again—ideally at a lower dose that what you were taking before you stopped. Start at a low dose: Fat burners are designed specifically to give you the proper doses of various ingredients to support fat loss.

But that doesn't mean that the more of the ingredients you take, the more results you'll see. Supplement manufacturers state the serving guidelines and directions so you can have a way of measuring what dose works best for you.

It's always best to start with the lowest dose listed on the package and stay at that dose for at least two weeks.

After that, you can determine if you want to bump up the dose to the higher end of the spectrum if it's listed on the packaging. If the product lists only one serving size, don't go above it. Make muscle a priority: It's a common approach to simply take a thermogenic, hop on the nearest cardio machine, and dream of being smaller.

But your body deserves better than this approach! Along with your nutrition and supplements, you should follow a comprehensive training program that maximizes fat loss while also minimizing muscle loss. When sustainable weight loss is the goal, muscle is your friend!

It burns calories, gives your body shape, and allows you to stay active and feel good doing it. The most popular weight-loss programs in BodyFit share a common thread: they make you sweat, but also encourage a healthy overall body composition and muscle growth.

If you want to stay lean for the long term, you need more than just to "cut! As long as you take a reasonable approach to your overall nutrition and keep a watch on your stimulant intake, fat burners can be a safe way to increase your results.

Here are the biggest rules to keep in mind. Don't diet forever: To be clear, no, you don't need to be on a diet for the rest of your life to lose weight.

As registered nutritionist Paul Salter explains in the article " Your No-BS Guide to Effective Weight Loss ," a concise timeframe is the best way to get results. If you cheat on your plan occasionally, just get back to it and keep moving forward.

After your diet, and once you cycle off of your fat burner, it's important to bump your calories back up to or above what is known as "maintenance," where your calories and calorie burn are roughly equal.

The human body can also produce about 1 gram of it per day Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports 44 , Interestingly, it may also help you recover from an injury One older study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a 2-week immobilization period more than a placebo Another study found that individuals supplementing with creatine lost less muscle in their upper body during a weeklong period of immobilization than those given a placebo.

However, not all studies have found these results 47 , 48 , 49 , In both studies that showed positive results, participants took the creatine supplement in four doses of 5 grams each day. However, no studies to date have found any serious side effects.

Creatine remains one of the most-studied, safest supplements around, so it may be worth trying Creatine may enhance your recovery by reducing the amount of muscle you lose immediately after your injury. It may also help you regain muscle more quickly once you go back to training.

Glucosamine is a natural substance found in the fluid that surrounds your joints. Your body naturally produces glucosamine, but you can also increase your levels through supplements.

Supplements are generally made from either shellfish shells or fermented corn. Research in people with arthritis suggests that glucosamine may be useful in decreasing joint pain 51 , Also, studies in people without arthritis or other joint conditions show that supplementing with milligrams to 3 grams of glucosamine per day may help reduce joint deterioration 53 , 54 , 55 , Based on these findings, some people take glucosamine supplements to help reduce pain after joint and bone injuries.

However, more research is needed before strong conclusions can be made. Glucosamine supplements may pose a risk to people who are allergic or sensitive to shellfish, those who have asthma, and those taking diabetes medications or warfarin.

If you fall into any of these categories, talk with your doctor before trying glucosamine In addition to getting enough calcium and vitamin D, good intakes of the following nutrients may contribute to a speedier recovery from bone fractures:.

Those recovering from bone fractures should consume foods rich in these nutrients daily, if possible. The nutrients described above are necessary for the health of your bones.

Therefore, getting enough of them may help you recover from a fracture more quickly. While not all of them are under your influence, you likely have some control over the nutrients you provide your body. Therefore, regularly consuming the foods and supplements mentioned in this article is one way you can speed up your recovery.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Your intercostal muscles lie between your ribs. A strain in this area can cause pain and difficulty breathing.

Here's how to treat it. A sprained toe refers to a toe with a torn ligament. Learn more about the symptoms of a broken or sprained toe. The first step to finding…. An abdominal strain is sometimes referred to as a pulled muscle.

Massaging your ankle after a sprain may help reduce pain and swelling, but you also want to be careful. We look at what splints are available to effectively stabilize fingers for a number of concerns and needs.

Use this list to select a high quality, effective wrist brace that matches your needs. The amount of time it takes for an ankle sprain to heal depends on the severity of the injury. Learn about the different grades of ankle sprains. We cover the different types of wrist sprains, how they're different from breaks and strains, and what treatment and recovery look like for wrist….

Learn about exercises you can use to rehabilitate a torn, strained, or sore groin muscle. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Vitamins for Muscle Recovery. Medically reviewed by Jared Meacham, Ph.

Why do muscles get sore? Protein-rich foods Fiber-rich foods Vitamin C Omega-3 fatty acids Zinc Vitamin D and calcium Creatine Glucosamine Beneficial foods for bone fractures When it comes to sports and athletics, injuries can sometimes be a part of the game.

Why are muscles sore after working out? Protein-rich foods. Fiber-rich foods. Fruits and vegetables rich in vitamin C. Omega-3 fatty acids. Zinc-rich foods.

Vitamin D- and calcium-rich foods. Other beneficial foods for bone fractures. The bottom line. How we reviewed this article: History. Apr 11, Written By Alina Petre. Medically Reviewed By Jared Meacham, Ph. Jan 14, Written By Alina Petre. Share this article.

Read this next. How to Identify and Treat an Intercostal Muscle Strain. Medically reviewed by Gregory Minnis, DPT. I Sprained My Toe, Now What? Medically reviewed by William Morrison, M. Everything You Should Know About a Broken Toe.

Medically reviewed by Alana Biggers, M. Everything You Need to Know About Abdominal Strain. Medically reviewed by Daniel Bubnis, M.

How to Massage a Sprained Ankle Correctly.

Updated February 7, Support muscle recovery slimming pills workout supplements can be a great ercovery to help rcovery body recover after a Glycemic load and diabetes workout. For those looking to lose weight, choosing the right post workout supplement can be even more important. In this article, we will explore the best post workout supplements for weight loss. When it comes to post workout supplements, there are many different types available.

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