This is an archived article and the information in the story may be outdated. Please check the time stamp on the story to see when it was updated last.
Weight loss supplements, especially those that claim they can speed up fat-burn, might seem tempting, but the truth is that those “quick fixes” are typically ineffective. Longterm weight loss cannot be achieved simply by adding a supplement or two to your daily routine; it requires consistent exercise and sustainable diet changes.
With that in mind, keep reading for the 4 “fat-burn” supplements you should be avoiding.
Synephrine
Synephrine is a supplement found in bitter orange, and can help reduce your appetite.
However, according to Daniel Demoss, personal trainer, fitness coach, and the founder of Dumbbells Review, this supplement might not be the best idea for those looking for sustainable weight loss.
He explains, "Synephrine is similar to ephedrine which is a weight loss drug. Although it helps some people with weight loss, it produced the opposite results in others--no weight loss at all or weight gain."
Additionally, there are some side effects to consider with synephrine, such as increased heart rate, elevated blood pressure, and anxiety.
Carnitine
Carnitine is another supplement that you're better off avoiding due to its ineffectiveness.
Demoss explains, "A study in which 38 women were examined who used carnitine in their meals and exercised almost four times a week, did not see any difference in weight loss. It did not even help to boost the process of fat burning."
Forskolin
Alessandra Kessler, certified holistic health coach and founder of Healthy Body Healthy Mind, explains, "Forskolin is a weight loss supplement prepared with a mint extract and is claimed to burn body fat. However, two studies on different groups of men and women showed there was no effect on body weight in both the genders."
"The study found that the supplement burned fat to some extent but increased muscle mass with no effect on weight loss," she continues.
Chromium Picolinate
Kessler also says that chromium picolinate supplements are ineffective.
She tells SheFinds, "Chromium enhances the level of insulin in the human body, and there are claims that chromium supplements help by burning fat, reducing appetite, and boosting weight loss."
Keeping this supplement in moderation is key. Kessler adds, "It is said that 35 micrograms of chromium are safe for human consumption, but a higher quantity may cause side effects like insomnia and headaches."
And, even at higher levels, there is no evidence of this being an effective weight loss supplement: "Studies have found that even 200 to 1000 micrograms of chromium had no effect on body weight, finding the supplements to be ineffective in weight loss."
