Do You Need Fat Burner Pills in a Calorie Deficit? (The Truth)


So you want to make sure your calorie deficit is effective and you may have wondered, do you need fat burner pills in a calorie deficit? Can they help? Will you be as successful in losing body fat if you don’t take them?

You do not need to take fat burners to lose weight effectively in a calorie deficit because they are not magic pills and they will not do the work for you. They also are not as effective as they claim according to studies.

They might help to slightly accelerate your results, if at all, but it is ultimately your diet and the calories you consume that will determine if you lose weight or not.

Let’s discuss.

Do You Need Fat Burner Pills in a Calorie Deficit?

No, you do not need to take fat burners to lose body fat successfully in a calorie deficit. They will not do the work for you.

They might help to slightly hasten your results, but they also might not. It is ultimately your diet and what you are putting into your body that will determine whether or not you lose weight.

You need to burn more calories than you consume to lose body fat. Creating a calorie deficit on your own and learning how to fine tune it to your individual body is what actually works.

While fat burners can be beneficial for some people and even give them more energy, they are not necessary in order for you to lose weight. If you are eating in a calorie deficit and even exercising regularly, you will lose weight regardless of whether or not you take fat burner pills.

In fact, this study has shown that there is limited benefit from the inclusion of thermogenic dietary supplements to reduce body mass and improve overall cardiac and metabolic health for individuals who are overweight.

Overall, they may not be as effective as they claim. There is no actual proof they are any more effective than a calorie deficit alone.

What Do Fat Burners Even do?

There are three major types of fat burner pills worth mentioning:

Thermogenic fat burners

Thermogenic fat burners are the most popular type and they work by increasing your body temperature and metabolic rate, which then causes you to burn more calories as the product states.

They also often contain stimulants such as caffeine, which can help to suppress your appetite and also help to give you more energy.

When taking thermogenic fat burners, many report an increased amount of energy, a faster heart rate, increased concentration and feelings of alertness.


Appetite Suppressants

Appetite suppressants are thought to work by either reducing hunger hormones or by increasing satiety hormones.

This can then lead to reduced calorie intake and weight loss over time as a result.

Most appetite suppressants are not approved by the FDA but there are versions that are and that you need a prescription for, which you must get by discussing with your doctor or healthcare provider first.

Many of these appetite suppressing drugs are used for this reason as an off label purpose.


These types claim to help block carbs, fat, or cortisol from being utilized by the body.

Carb blockers work by inhibiting the digestion of carbohydrates, which then leads to fewer calories being absorbed from this macronutrient group.

Fat blockers work in a similar way but they block the absorption of dietary fat, which is then thought that the calories from this macronutrient group will not be absorbed.

Cortisol blockers are designed to reduce stress levels and the resulting increase in cortisol that can lead to weight gain.

As you may know, cortisol is a hormone that is thought to be the culprit of weight gain, especially when we are under large amounts of stress. It is released by the body and can lead to increased cravings, overeating, and the storage of belly fat.

Will Fat Burner Pills Speed Up a Calorie Deficit?

Using fat burners can help speed up the process of losing fat in a calorie deficit by increasing the rate at which calories are burned, but they are not a quick fix that will cause you to shed pounds without putting in the work.

If you are not already following a calorie conscious diet, then taking fat burners will not help you lose weight likely at all.

They can however, help to give you a little extra boost if you are already doing everything else right. This is however, not guaranteed 100%.

It really comes down to the individual and how their bodies react to taking these kinds of supplements.

While some people may see great results, others may not notice any difference at all. The results also will not last forever.

You are much better off learning how to make a calorie deficit and maintaining your goal weight sustainable on your own.

Will Fat Burner Pills Help me Burn More Fat in a Caloric Deficit?

It is possible that fat burners can increase the amount of body fat you burn, but it is not guaranteed and the results will not be drastic as they claim. This is a big fat MAYBE.

Thermogenic fat burners are thought to help you burn more fat by increasing your body metabolism and also increasing temperature, but these fat burners do not actually burn fat themselves.

Based on the available research that is completed, caffeine and green tea do have data to back up fat metabolism enhancing properties. However, for many other supplements that claim to do the same, there is just not enough evidence to support it.

Caffeine Supplements

Caffeine is a stimulant that naturally occurs in coffee, tea, and cocoa beans. It is also added to energy drinks, sports drinks, and some over-the-counter medications.

Caffeine works by stimulating the nervous system, which can improve mental alertness and physical performance.

Caffeine supplements are typically sold in tablet or capsule form. They are generally taken before physical activity.

When used as directed, caffeine supplements are generally safe and effective. However, taking too much caffeine can cause side effects such as headaches, anxiety, and irritability.

Therefore, it is important to carefully follow the dosage instructions on the supplement label. For most people, taking caffeine in moderation is safe and can offer several benefits.

Green Tea Supplements

For many centuries, green tea has been prized for its health promoting properties.

Green tea is rich in antioxidants and has been shown to have numerous benefits, including improved heart health and a reduced risk of cancer.

More recently however, green tea has been touted as a weight loss aid.


Some evidence suggests that green tea may help to boost metabolism and promote fat burning.

In one study, participants who consumed green tea extract burned more calories than those who did not and also showed an increase in fat oxidation.

Green tea also appears to increase levels of the hormone adiponectin, which has been linked to increased metabolism and fat burning. While more research is needed on this, green tea may be a simple and effective way to support weight loss.

Will Fat Burner Pills Prevent Me From Absorbing Fat?

There is not strong evidence to support that carb blockers or fat blockers actually work effectively.

Many fat burners such as blockers are thought to reduce the uptake of carbs and fats, but also they can prevent the uptake of many important nutrients as well.

This includes vitamins and minerals that are essential for our overall health, so it is important to be aware of this potential side effect before taking any fat burners.

You want to make sure you are not preventing your body from absorbing nutrients you actually need.

You can’t outrun a bad diet with fat burners. It is important to learn how to lose body fat on your own through your calorie consumption over time.

Who Should Not Take a Fat Burner?

You should not take a fat burner if you are pregnant, breastfeeding, have a medical condition, or are taking any medications currently.

It is always best to speak with your doctor before beginning any new supplement, especially if you have a pre existing medical condition.

There are risks that can be associated with fat burner products. You must know the ingredients that are inside of what you are taking.

For example, this article shows that the compound 2,4-Dinitrophenol (DNP) poses serious health risks to humans such as organ failure and has even caused deaths.

The compound was actually found in many pre workout and weight loss supplements unbeknownst to the person taking them.

I cannot stress this enough. Your health is your top priority. If you do choose to take a fat burner or any type of fat burning or appetite suppressing supplement, you should always discuss it with your healthcare provider first and know the ingredients inside.

The majority of fat loss supplements, burners, and other products are not FDA approved. This means they have not been tested for safety or effectiveness by the FDA.

Just because a product is on the market, does not mean it is safe for human consumption. Do your research and make sure you are taking a quality product from a reputable company to avoid any health risks.

In Summary

Fat burners are not necessary to lose weight effectively in a calorie deficit, you will be able to lose body fat on your own as long as you are committed.

There is no guarantee that fat burners will help you lose weight, and the research available that shows they actually work effectively is just not there.

If you do decide you want to try taking any fat burner or weight loss supplement, it may be wise to start with something well known such as caffeine supplements or green tea supplements.

But please make sure to speak with your doctor before taking any kind of new supplement, especially if you have a pre existing medical condition. It is always best to seek the advice of your doctor, that is what they are there for.

Fat burners are not an easy fix to fat loss, and if you rely on them solely for this purpose, you will surely be disappointed.