Strength Training for Fat Loss: What the Evidence Says

Getting weight loss right is about proven fundamentals — and knowing where supplements do and do not fit.

Small habits that add up

Cayenne pepper and capsaicin have real thermogenic effects, but the calorie-burning boost is modest — a few extra calories per day, not a dramatic change.

Testimonials and before-and-after photos are easy to stage and rarely reflect typical results. Judge a product by its disclosed doses and evidence quality.

Stress and appetite

Consistency beats intensity: steady eating and activity habits, tracked honestly, produce the durable results that supplements promise but rarely deliver.

Green tea EGCG is one of the more studied weight ingredients, with modest evidence for boosting fat oxidation and metabolic rate by roughly 80–100 extra calories a day — helpful but not transformative.

Exercise and weight

L-Carnitine shuttles fatty acids into mitochondria, but weight-loss studies used 2–3 grams daily. At 500mg, the dose is a fraction of what showed results.

Chromium picolinate can help stabilise blood sugar, which may reduce cravings in people with blood-sugar swings, but for those without a deficiency, the benefit is usually small.

Frequently asked questions