Fat burning is the process of using adipose tissue, which stores energy in the form of fatty acids. The body uses these fatty acids as fuel during exercise and in some cases, to perform certain essential functions. The body also uses carbohydrates as fuel, but these sources are depleted more quickly than fatty acids. A fat-burning supplement may be used by people looking to shed excess weight, improve athletic performance or increase energy. These products are available as pills, powders and creams. If you’re considering buying a fat burner, read the label carefully to ensure it is safe for your health and contains no chemicals or fillers. The label should also include a clear breakdown of ingredients. Opaque names and formulas often hide proprietary recipes or even toxic ingredients. Look for a refund policy that extends beyond the typical 30-day window, which can give you plenty of time to decide whether or not a product works.
Many gym machines, such as treadmills and ellipticals, have settings called the “fat burning zone.” These zones suggest you should work out at a certain percentage of your maximum heart rate (VO2 max). This is a convenient way to take the guesswork out of identifying the correct intensity level for exercising to burn the most calories.
During low-intensity exercise, such as walking or jogging, the body relies on a greater proportion of fat as fuel (Vigh-Larsen 2021). However, higher intensity training causes the body to use a higher proportion of glycogen and glucose. The higher ratio of glycogen to glucose during high-intensity exercise leads to a faster rate of energy consumption and can cause a “post-exercise oxygen consumption” (EPOC) effect, which increases metabolism for several hours after your workout.
Some exercise scientists have argued that the ratio of fat to carbohydrate burned during exercise has little relevance for weight loss. The reason is that following a low-fat diet controls carbohydrate intake and frees the body to naturally burn fat for fuel without having to rely on stored glycogen.
The fatty acids liberated from the adipose cells and released into circulation during exercise provide a more efficient fuel source for muscle than carbohydrate, as it can be broken down to supply energy more rapidly (Coelho et al., 2013). Additionally, the adipose cells secrete cytokines such as TNF-a and IL-6, which are responsible for regulating insulin and blood glucose levels (La Merrill et al., 2007).
Fat burning is a complicated process. It involves a combination of factors, including genetics, dietary intake and activity type and intensity. It’s important to remember that the best way to lose excess weight is through a healthy eating plan and regular physical activity. Avoiding foods that are rich in saturated and trans fats can help reduce belly fat, while increasing protein, fruit, vegetables and whole grains can improve gastrointestinal function and aid digestion. Keeping track of daily food and exercise logs can provide an awareness of current habits and direct lifestyle changes to support fat loss goals. Fettförbränning