Losing weight is not an easy journey, any type of exercise or diet requires a lot of determination and dedication from your end. In order to lose weight, you need to follow a strict diet and exercise, and have an active lifestyle to burn more calories than you actually consume.
Thermogenic supplements are made using simple natural ingredients that can help boost your metabolism and support your weight loss journey. Caffeine, capsaicin, and garcinia cambogia are some of the thermogenic to name a few.
If you are following everything that needs to be followed for a fitter body, consider including a supplement in your routine to help you increase your fat burn and lose weight. Supplements can help your body function its best and metabolize body fat more effectively, so you ultimately get better results from your workout and can see better results in a shorter amount of time.
Today, in this article we will focus on:
- What are Thermogenics
- Types of Thermogenics
- Safety & Side effects of Thermogenic Supplements
Our body works constantly to maintain a 98.6o F body temperature. Our body uses energy and calories constantly trying to maintain this static state. Anytime the body’s temperature is challenged, calories will be burned to try to keep the body’s temperature regulated (i.e. shivering in the cold or sweating in the heat).
What are Thermogenics?
Thermogenesis is when the body heats up, using energy, and burning additional calories to do so. Thermogenic foods are favored by dieters and athletes as a way to trigger increased calorie burning. There are many factors that trigger this metabolic process, including overall diet, exercise, and temperature.
Supplements and food sources labeled as thermogenic help raise body temperature and accelerate the body’s metabolic functions by stimulating the nervous system. This stimulation can increase heart rate and breathing rate, using more energy. Basically, the more the energy created, the more calories burned.
Caffeine has thermogenic properties. Caffeine can help support improved physical endurance activity, performance, mental alertness, and mental focus. Many thermogenic supplements contain caffeine, making it a popular pre-workout supplement, helping to burn calories as well as supporting physical activity, reaction time, and the performance of cognitive tasks. Popular sources of caffeine include coffee, guarana, yerba mate, and tea. Guarana is a common ingredient used in thermogenic formulas. Guarana has a high concentration of caffeine and is derived from the seeds of a South American tree.
How it works: Lots of work has been done on caffeine and its effect on weight loss. It helps by increasing your energy and reducing your fatigue levels. This helps you improve your workout session both quality and time-wise. Caffeine binds with adenosine receptors and stops you from feeling tired.
All varieties of tea (white, black, oolong, and green) come from the same plant, Camellia sinensis. The difference in taste and properties depends on when the leaves are picked and how long they are oxidized (fermented) after being picked. Green tea is picked and left to wilt, but not to oxidize. Green and white teas have much more powerful antioxidant properties than doing oolong and black teas. Green tea extract may help protect cellular membranes against the injurious effect of excessive free radicals. Green tea extract contains beneficial polyphenols, which support antioxidant activity in the body.
How it works:
The catechins in green tea are the ingredients that help with fat burning. Studies have shown that catechins are particularly good at helping people burn abdominal fat. Catechins naturally block an enzyme in your body that breaks down two substances: adrenaline and noradrenaline. A proven fact is that green tea can boost the calorie burning and fat oxidation process in your body. Good news for weight watchers!!
Garcinia Cambogia, the tiny fruit which is also known as Malabar tamarind or Garcinia gummi-gutta is studied extensively for its weight loss benefits. Garcinia Cambogia is one such ingredient which when taken in the form of a dietary supplement, helps to suppress our appetite so as to help us consume lesser calories.
How it works:
Hydroxycitric acid exerts its potent anti-obesity effect by inhibiting the storage of fat in the cells and rather utilizing it in the form of energy, thus slowing down the production and storage of cholesterol and free fatty acids, and exerts its effect on weight management by giving the feeling of fullness and satisfaction. Thus, HCA works best for both weight management and anti-obesity factor.
Capsaicin is the chemical found in peppers that gives them their spicy flavor. Chili and jalapeño peppers also have capsaicin in them. Capsaicin may have an effect on metabolism. In nature, capsaicin acts as a defense mechanism, keeping animals from eating the peppers.
How it works: Capsaicin helps to increase energy expenditure and fat oxidation, as per the research. In addition to this benefit, capsaicin may also help to reduce waist to hip circumference. Capsaicin stimulates the sympathetic nervous system to speed up the metabolism and cause heat production. It does this by causing your body to produce adrenaline.
The Yohimbe tree is native to West African countries such as Nigeria, Cameroon, Gabon, and the Congo. Yohimbe is a compound found in these tall evergreen trees. The active ingredient in Yohimbe tree bark is yohimbine.
How it works: The active ingredient of Yohimbe helps to fight against the stubborn fat by increasing adrenaline levels in the body, as well as inhibiting a regulatory process in fat cells, which normally suppresses fat burning. In one of the studies, it was found out that 15 mg yohimbine did significantly increase acute resting energy expenditure and exercise-induced energy expenditure by 8% in both lean and obese women
How should I take thermogenic supplements?
- It is best advised to consume thermogenic supplements before 5 pm. If taken in the night, you may experience sleepless nights or jitters.
- Always follow the recommended dosage and start with the milder version of the thermogenic.
- Consume the recommended dose of 30 – 60 minutes prior to exercise will help you gain the benefits of thermogenic supplements.
- Do not take in the night or immediately before bed. Its stimulating effect may make it difficult to sleep.