As long as you take a sensible approach to your overall diet and watch your stimulant intake, fat burners can be a safe way to increase your results. Here are the basic rules to keep in mind.
Do not do a diet forever: To be clear, no, you do not need to be on a diet for the rest of your life to lose weight. As nutritionist Paul Salter noted in the article “Your No-BS Guide to Effective Weight Loss,” a short timeframe is the best way to get results.
“If you are serious about losing weight, plan a diet for 10-14 weeks,” writes Salter. “This will give you enough time to fine-tune your diet for your specific preferences and activity level. If you sometimes fool your plan, just go back to it and keep moving forward. ”
After your diet, and as soon as you start the cycle with your fat burning, it is important to raise your calories back to or above what is known as “maintenance,” where your calories and calories are about the same. One of the popular ways to do this is what is called a "reverse diet", where you gradually and systematically raise your calories. Registered nutritionist Katie Coles explains how in her article “The Ultimate Guide to Reverse Dieting”.
Do not go too low on calories: During your target phase of the diet, the key is to remain in a small calorie deficit – this means that you consume fewer calories than you burn. But do not think that less is always better! This is a common myth about fat loss, especially among women, that calorie deficiency is a good way to get more from burning fat.
"A lot of diets cut calories, go down at least seriously, and they get results, but not forever," explains Susan Hyulings, Ph.D., RD, in the Basics of Fitness section of Bodybuilding.com. "Having passed a certain point, calorie restriction does not predictably lead to weight loss, and if so, then it is not so great, and it definitely will not be pleasant or sustainable for you."
Remember that the ultimate goal is to feel good and be healthy, and not just look scant! A good goal to keep in mind is to eat the largest number of calories you can, but at the same time lose weight.
Be careful with stimulants: If you can not start your day without a cup of coffee, and you drink another 3-4 times during the day, be careful when choosing a fat burning stimulant. Most fat burners, unless they specifically say they do not contain stimulants, contain caffeine, yohimbine or other stimulants.
While you definitely enjoy the energetic benefits you get from such a high intake of caffeine, if you mix fat burners with a few cups of coffee or any other drink that contains caffeine, there is an upper limit to the effectiveness of stimulants – and everything is different.
As nutritionist Alan Flanagan explains in the article “Why less sleep equals more fat in the body,” a sharp deterioration in the quality of your rest, which excessive stimulants can certainly make, can lead directly to an increase in fat.
In addition, most people who took fat burners consistently, can tell you at least one story about the time when they received more than they expected for a single dose, and they turned out to be sweaty, nervous and felt a little out of their kind.
Therefore, before you even start working with a greasy burner, do not forget to talk a bit and find the one that best suits your needs and preferences. Read the reviews of the most popular fat burners and do not just jump on the first one you see.