Are fat burners safe?

As long as you approach your overall nutrition sensibly and watch your stimulant intake, fat burners can be a safe way to improve your results.

Here are the biggest rules to keep in mind.

Don't diet forever

If you are serious about losing weight, plan your diet for a maximum of 10-14 weeks. This will give you plenty of time to fine-tune your diet for your specific food preferences and activity level. If you sometimes deviate from your plan, don't feel desperate, but don't give in to other temptations, keep it as a joy and go back to the planned diet, exercise and keep moving forward.

After you diet and stop burning fat, it's important to bring your calories back to pre-weight loss levels or higher, which is known as "maintenance," a time where your calories in and calories burned are roughly equal. One popular way to do this is with what's known as a "reverse diet" where you gradually and systematically increase your calorie intake. In our article "what is a reverse diet" we will explain the basic principles of this procedure.

Don't go too low on calorie levels

If you're trying to lose weight, you've probably heard that calorie restriction is the key to success. In fact, you need to be in a caloric deficit for your body to burn fat.

However, it's about finding the right balance. Don't go too low in calories as this can have a negative impact on your health and results.

When your caloric intake is too low, your metabolism slows down and your body will have difficulty burning fat. Additionally, low calorie intake can cause muscle loss, which can lower your overall metabolism and slow your progress.

In addition, a calorie intake that is too low can have a negative impact on your health and wellness. You may feel tired, irritable and without energy. This can lead to a decline in mood and performance, and can even disrupt your sleep and digestion.

So how do you strike the right balance? Start with a moderate caloric deficit that is in the range of 300-500 calories below your daily expenditure. This will allow you to burn fat without feeling hungry or without energy.

It is also important to pay attention to the quality of the food you eat. Focus on nutrient-dense whole foods and limit your intake of refined sugars and unhealthy fats.

Be careful with stimulants

If you can't start your day without a cup of coffee and drink another 3-4 during the day, be careful when choosing a fat burner. Most fat burners, unless specifically stated to be stimulant free, contain caffeine or other stimulants.

While you'll definitely love the energizing benefits you get from such a high caffeine intake, if you're mixing fat burners with multiple cups of coffee or any other caffeinated beverage, there is an upper limit to the effectiveness of stimulants, which is different for everyone, but if you cross it, it will have the exact opposite effect and you will want to sleep even more, but you won't be able to.

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