Yes, you can burn fat

Which of us doesn't wish for a miracle way of losing weight that doesn't involve giving up pizza and joining the gym? This wishful thinking undoubtedly explains why fat burners have become such hot- selling products in India. "In the past sportsmen and celebrities would go for fat burning products because their profession demanded a desired body in a short time period. But nowadays anyone who wants to lose weight buys these," says Ryan Fernando, Bangalore-based nutritionist and weight management expert.

Fat burners are dietary supplements that generate a heat producing response, which in turn raises the body’s metabolism and may improve its ability to burn calories. Miscellaneous products fall under this category and the supplement industry has loosely coined the term 'fat burners’ for this potent combination of various ingredients.

"All sorts of fat burners in the market can be divided into three categories based on their mechanism of action. They help you to lose weight by curbing your appetite, by tweaking your metabolism or by giving you a boost of energy,” says fitness expert Dr Som Tugnait.

THE 'BEST' BURNER

Finding a fat burner that works best for you is like finding a needle in a haystack — there are hundreds of brands of fat burners in the market, making it challenging to decide which to pick in the absence of expert guidance. Even if you locate the brand that matches your needs and goals, this can cause numerous side effects if taken in inappropriate amounts, or at the wrong time of the day. "Fat burners contain ingredients from a wide variety of sources. Only a qualified nutritionist will have credible knowledge about them and can help you choose a product with the right combination of ingredients,” says Ryan. Also, fat burners are no magic bullets. They complement, but can’t replace the essential components of a weight loss programme, working best in conjunction with a consistent training and diet plan.

IT’S A POWER COMBO

THE idea of “fat burning” began with a combination called the ECA (E for ephedrine, C for caffeine and A for aspirin) stack popular through the 90’s. Ephedrine is the primary active ingredient in the stack.

Caffeine in itself doesn’t have significant weight loss benefits but becomes a potent fat burner when combined with ephedrine.

Similarly, aspirin also extends the effects of ephedrine. The main impact of ingesting this combination is a reduction in the appetite. If taken in high dosages, the ECA stack significantly increases metabolism, leading to a burning of extra calories per day. A nutritionist has to experiment with different combinations to determine which form and dosage is best tolerated by an individual.

ECA stack was highly popular among people in professions (sportsmen and actors) who needed to keep their energy up and weight down. “Ephedrine and caffeine combined make for a strong stimulant, which gives an energy boost, ideal for someone working out. But it’s highly addictive and often when a person stops taking them, he doesn’t feel the same desire to work out,” says Dr Tugnait.

Concern was raised when laypeople started using them without medical supervision: Most had no idea about their sometimes lethal side effects, especially when doses are too high; they are taken over an extended period and in combination with other drugs.

The ECA stack is no longer popular today because of their well-documented side effects. Though ephedrine is a banned substance, nowadays supplement manufacturers source it from the Chinese herb ma huang and other minor sources such as Sida cordifolia.

But what users don’t know is that most fat burning products available in the market today have ingredients based on ECA stack — Ma huang has been a staple of most weight-loss formulas , resulting in increased central nervous system stimulation, thermogenesis, and appetite suppression. Some of the popular products are: Lipo-6 by Nutrex, Tight by SAN, Hydroxycut by Muscletech, Xenadrine, Liquid Fire, Rapid Cuts, Lipotropic.

ARE THEY SAFE

ALMOST all fat burners help in increasing weight loss by altering natural mechanisms of the body — changing the metabolism, curbing the appetite or raising the body temperature.

Experts say that it’s best to avoid these and embark on a weight loss programme involving lifestyle changes. If you don’t lose weight despite this, it’s best to consult an endocrinologist who would run a few tests to check your metabolism and hormone levels. If you still want to go for a fat burner, do see a qualified nutritionist who would prescribe a fat burner matching your blood chemistry. Blood chemistry tests give doctors information about your muscles, bones, heart, kidneys and liver.

Green tea, L Carnitine, Conjugated Lionileic Acid ( CLA), Hdyroxycitric acid ( HCA) and Chromium Picolinate are considered safer than other fat burners and maximise weight loss if used in permissible dosage and in right combinations. However, only a qualified nutritionist can formulate the right mix for you and suggest a reliable brand depending on your goals and body type.