Best Supplements for Fat Loss
Effective fat loss combines metabolic support, appetite management, and preservation of lean mass. These supplements enhance your body's natural fat-burning mechanisms while protecting muscle tissue during a caloric deficit.
Top 5 Recommended Supplements
Green Tea Extract (EGCG)
500mg with foodInhibits COMT to prolong norepinephrine activity, increasing metabolic rate and fat oxidation by 10-15%
Buy on Amazon →L-Carnitine
2g dailyTransports long-chain fatty acids into mitochondria for beta-oxidation, enhancing fat utilisation during exercise
Buy on Amazon →Caffeine
200mg pre-workoutMobilises fatty acids, increases metabolic rate by 3-11%, and enhances exercise performance for greater calorie burn
Buy on Amazon →Protein (Whey or Casein)
30g 2-3x dailyPreserves lean mass during deficit, increases thermic effect of food, and enhances satiety hormones
Buy on Amazon →Chromium Picolinate
400mcg with mealsEnhances insulin sensitivity, reduces carbohydrate cravings, and supports blood sugar stability during calorie restriction
Buy on Amazon →Sample Daily Stack
Morning: Caffeine (200mg) + Green Tea Extract (500mg) + L-Carnitine (1g)
Pre-workout: Caffeine if not taken AM + L-Carnitine (1g)
Meals: Chromium (200mcg) with lunch and dinner
Between meals: Whey Protein (25g) for satiety
Evening: Casein protein (30g) before bed to prevent overnight catabolism
Lifestyle Tips
Maintain a moderate caloric deficit (500 kcal/day) for sustainable fat loss
Prioritise strength training to preserve muscle mass during cutting
Walk 8,000-10,000 steps daily for NEAT-based calorie expenditure
Sleep 7-9 hours — poor sleep increases ghrelin and reduces leptin
Track intake for 2 weeks to develop awareness, then intuitive eat
Recommended
ClassPass
One membership, thousands of UK studios: gym, yoga, pilates, spin and more. Start with 20 bonus credits.
Get 20 free credits →Frive
Chef-crafted, nutritionist-approved meals, 100% natural with no UPFs. Use code FVA439824 for 40% off week 1.
Try Frive →This information is for educational purposes only and does not constitute medical advice. Supplement recommendations are based on published research but individual needs vary. Always consult a qualified healthcare professional before starting any supplement regimen. Amazon links are affiliate links.