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New Year resolutions are right around the corner, and fat loss is often the number one goal at the beginning of the year. Unfortunately, firefighters are inundated with “hacks” and products targeting fat loss on social media. But do any of these products work, and if so, how should you use them?
One popular concoction recommended for fat loss is a mix of apple cider vinegar (ACV), cayenne, and lemon. If it’s included in a recipe (e.g., salad dressing), that’s fine. But taking shots of it in the morning to burn fat? It’s probably not as effective as you think.
ACV may help with mild weight loss. To the tune of 2-5 lb over 3 months with weight gained back after stopping ACV (serving was 1-2 Tbsp). Which is something, but it’s far from what the internet claims. ACV MAY help with appetite suppression with a mild calorie restriction (-250 cal/day). Again, it’s something. I’d argue that focusing on increasing dietary fiber would be more beneficial.
Vinegar has some side effects, including eroding tooth enamel. Pure apple cider vinegar can injure your esophagus, so diluting it if you choose to use it is key. This includes liquid and tablet forms. Evidence suggests that the gummy versions of ACV do not work for fat loss. Keep the total intake of vinegar to under six tablespoons per day.
Include 1-2 tablespoons of ACV in your recipes, but don’t expect it to melt off body fat.
Castor oil is a vegetable oil made from the Ricinus communis plant, native to East Africa. The oil is a popular treatment for various conditions with mixed evidence, including constipation, stomach disorders, and arthritis.
Castor oil is an effective laxative that can help ease constipation but only causes weight loss by removing waste from the intestines. Unfortunately, that doesn’t mean the weight loss is coming from fat. Some influencers suggest that rubbing castor oil on “problem areas” can cause fat loss, but there is no evidence of fat loss for topical application of castor oil. In general, research does not support castor oil as an effective product for fat loss.
Castor oil may relieve constipation in healthy adults at 1-4 tablespoons per day. However, due to side effects and medical interactions, castor oil is not recommended for everyone. Aiming for 25-38 g of fiber and 64 oz of water daily is safer.
Fat burner supplements are often marketed as products that can help increase metabolism, promote fat loss, or suppress appetite. Some of the common ingredients found in fat burner supplements include caffeine, green tea extract, and other herbal extracts. Caffeine can boost metabolism and fat oxidation to some extent, but the effect is usually modest. Green tea extract may also provide some benefits related to fat loss due to its caffeine content and other compounds, but these effects are minor.
Often, the claims made by manufacturers and customer reviews aren’t strongly supported by scientific evidence. Considering the lack of evidence, the financial cost, and the risk of side effects, these supplements are not worth the investment.
Fat burners may contain ingredients that provide a mild impact on fat loss, but the benefits are not substantial enough to outweigh the financial cost and side effects. Lifestyle changes are essential to seeing long-term fat loss.
Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long, healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.
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Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
