How Do Fat Burners Work?

Raise your hand if you’re a fan of fat burners. I am.

Fat burners get a lot of publicity, sometimes bad, sometimes good. Maybe they’re just misunderstood. How do they work? Do they really help you burn fat fast? Can I rely on just fat burning supplements and still live my life with gastronomic gusto? Grab a donut (just kidding, put it down. NOW.) and a coffee and let’s sit down and talk about this.

Fat burners supplements are meant to do just that: to supplement your efforts in exercising and eating right. If you view fat burners as either a cure or a band aid for your lack of dedication in eating right and working out, then let me just ruin your pipe dream right now. That’s simply not how it works.

At the risk of preaching to the choir, let me say again that fitness is 80% nutrition and 20% exercise. Your attempt to burn fat should begin in the kitchen. If you’re eating right, eating clean, getting a lot of protein, cutting out sugar and refined carbs from your diet, then fat burning supplements are a good ally. They aid in blasting fat by giving you a boost but can not, in any way, take the place of a good diet and workout routine.

How do they work?

Some fat burners give you an energy boost which helps you go harder on your workouts. Some work by curbing cravings and appetite, while some increase your metabolism and core temperature (those are thermogenic fat burners) so you burn more calories in a day. But fat burners will only work if you are eating well and working out. If you’re still indulging in junk food, then you are only countering the effects of the fat burning supplements. Any advert that promises you weight/fat loss by taking their pills and claiming you can do it WITHOUT any exercise or diet is only selling you snake oil. Flip the channel or toss that flyer away because you do NOT want to touch that stuff. The only safe and proper way to burn fat is forever and always going to be a combination of proper nutrition and exercise. Fat burners are only there to help. 

Proper Precaution

Over time, your body may become tolerant to the fat burner and stop showing any effectivity. Just because your fat burner label says “all natural” doesn’t mean you should increase the recommended dose because you want to make sure it works. Such a move could prove detrimental to you health. Most fat burners will come with a warning to be mindful of your caffeine intake because the supplement itself already contains a significant amount of it. You’ll want to assess your caffeine sensitivity too–some people with pre-existing heart conditions might be overly-sensitive to caffeine.  A healthy loss in weight is about 1 to 2 pounds per week. It takes time to do it the right way (which is also the lasting and safe way to do it). Shortcuts usually come at a price and when it comes to your health and your body, you don’t want to compromise. Make sure you read the label warning on your supplement before taking it and be diligent about it.


ToughGirl recommends Venum SHRED Ultra Fat Burner from Venum Nutrition. It’s made with Stevia, is delicious and easy to drink. If anything, it helps me with my sweet cravings because I look forward to this as a treat. I’m not a fan of sweet drinks (juices, iced teas, absolutely hate soda) but also can’t indulge in dessert during my on-season prep, so this is definitely a good compromise for me. You can order your own tub from Nutrition Depot Philippines either through their website or by following them on Instagram via @nutritiondepotph and placing your order inquiries there. The entire Venum Nutrition line will be available in the Philippines and in stores by tomorrow!


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Want a chance to get your own total transformation workout program? Follow me on Instagram @hilaryisaac and @nutritiondepotph and stay tuned for details. Got any questions? Would you like to share your fitness journey with us? Email us at




  1. Thanks so much for the detailed information in your blog! I have always supplemented my exercise routine with protein shakes, but I am considering using some type of fat burner as well.


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