Yohimbine may be especially effective for weight loss when combined with exercise, since it has been shown to boost fat burning during and after aerobic exercise ( 25).Īt present, there is not enough research to determine whether yohimbine truly helps burn body fat. One small study found that professional athletes who took 20 mg of yohimbine daily for three weeks had 2% less body fat than athletes taking a placebo ( 24). The effectiveness of yohimbine for fat loss has not been researched much, but early results are promising. It works by increasing the activity of several hormones, including adrenaline, noradrenaline and dopamine, which could theoretically boost fat metabolism ( 22, 23). Yohimbine is a chemical derived from the bark of the African yohimbe tree, and is commonly taken as a thermogenic supplement. More studies are needed to understand whether garcinia cambogia supplements are effective for weight loss or reducing body fat. However, there is no consensus on garcinia cambogia’s fat impact, since other research results have been mixed ( 18, 19, 20, 21). This is a difference of roughly 2 pounds (0.9 kg) ( 17). It contains a compound called hydroxycitric acid (HCA) that can block the activity of the enzyme ATP citrate lyase, which is involved in the formation of body fat ( 16).Ī review of 12 studies found that taking garcinia cambogia supplements over 2–12 weeks leads to a 1% greater reduction in body weight compared to a placebo, on average. Garcinia cambogia is a tropical fruit whose extracts are often used in weight loss supplements. However, there is some evidence that your body can adapt to capsaicin, reducing these effects over time ( 15). Supplementing with 6 mg of capsaicin daily has also been linked to reductions in belly fat over a three-month period ( 14) Together, these effects make capsaicin a powerful thermogenic substance ( 11).Ī review of 20 studies found that capsaicin supplements can boost metabolism by about 50 calories per day, which could lead to significant weight loss over time ( 12).Īnother study showed that dieters taking 2.5 mg of capsaicin with each meal burned 10% more fat in the subsequent 24 hours, compared to a control group ( 13). It also reduces appetite, making you eat fewer calories. Like caffeine, capsaicin stimulates the release of adrenaline, which speeds up metabolism and causes your body to burn more calories and fat ( 10). CapsaicinĬapsaicin is the molecule that makes chili peppers spicy - the spicier the pepper, the more capsaicin it contains. More research is needed to better understand how green tea affects metabolism and body composition. However, a different review found that individuals who took green tea supplements for the same time period experienced an average weight loss of 2.9 pounds (1.3 kg), regardless of the dose taken ( 9). One review found that overweight or obese people who consumed green tea supplements daily for at least 12 weeks lost only 0.1 pounds (0.04 kg) and reduced their waist size by just 0.1 inches (2 cm) ( 8). However, it’s unclear whether this effect leads to significant weight loss or reductions in body fat. Research has found that caffeinated green tea supplements can increase metabolism by roughly 4% and boost fat burning by 16% for 24 hours after ingestion ( 4). EGCG enhances these effects by slowing the breakdown of adrenaline so that its impact is amplified ( 6, 7). Green tea contains two compounds that have thermogenic effects: caffeine and epigallocatechin gallate (EGCG) ( 5, 6).Īs noted above, caffeine stimulates the release of adrenaline, which boosts metabolism and increases fat burning. Since caffeine’s effects on metabolism are relatively small, supplementing is unlikely to make a huge impact on body weight but may help when combined with other diet and exercise changes. Human and animal studies show that doses of 1.4–2.3 mg of caffeine per pound (3–5 mg per kg) of body weight are most effective in boosting metabolism and increasing fat burning ( 3). This means that taking a 150-mg caffeine pill would burn an additional 15 calories over the course of a day ( 4). Research has found that every milligram of caffeine consumed helps burn an additional 0.1 calories in the following 24 hours. This stimulant also reduces appetite and boosts metabolism, helping you burn more calories while eating less ( 3). It increases levels of adrenaline, a hormone that stimulates your fat cells to release fatty acids into your bloodstream, where they can be used by your cells for energy. CaffeineĬaffeine is a stimulant naturally found in over 60 different plants, including coffee, cocoa, tea, kola nut, guarana and yerba mate ( 1, 2). Here’s some of the research behind the most popular thermogenic compounds to determine if they actually help burn body fat.
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