Ultimate Guide to Fat-Loss Supplements for Women

The Ultimate Guide to Fat-Loss Supplements for Women in 2024

17 min read


25 Mar 2024

Things you’ll learn here…

  1. What are fat burners and how do they work?
  2. What are the best fat burners?
  3. When is the best time to take weight-loss supplements?
  4. Burning fat through exercise
  5. Burning fat through diet
  6. Fat-burning smoothie recipes
  7. What is the best way to burn fat and lose weight naturally?

When it comes to weight loss and fat burning, there’s a lot of information out there. And a ton of products to consider.

In all honesty, knowing where to start can feel pretty overwhelming. But that’s why we’re here.

Burning fat to get (and then stay) fit and healthy shouldn’t be difficult. How it works should be clear—and the opportunity accessible to everyone.

So let’s cut through the nonsense and get straight to the heart of matters for everything related to fat burning—the right way.

This is your ultimate guide to shredding fat and keeping it off, so that you can look and feel better than ever before. And, guess what? It’s all way easier than you might expect!

There’s no extreme diet to follow. No fads or gimmicks. No major lifestyle changes to make.

It’s all about little tweaks, smart choices, and unlocking the secrets that get your body working for you—not against you.

There’s a simple science to burning fat, and we’re going to show you exactly how to do it—no matter what your weight-loss ambitions may be.

The strategy is exactly the same whether you want to lose one pound or a hundred.

Your journey towards self-love, self-confidence, empowerment, and better health starts right here, and you’ll never want to look back.

So, let’s dive right in so you can say goodbye to unwanted body fat for good.

What are fat burners and how do they work?

weight loss supplements

If you’re curious about what fat burners are and how they work, you’re not alone.

Hundreds of thousands of people seek out and use fat-burning supplements to help them achieve their goals every single day.

You just have to know what to look for.

But with so many different types of fat burner supplements for weight loss out there, all containing different combinations of ingredients—how do you know which one is right for you?

Here are five different types of dietary supplements that can help you burn fat, increase your metabolism, and boost your overall health levels in a safe, natural way.

Thermogenic fat burners

They’re also known as metabolism boosters, as thermogenic fat burners do just that. By increasing your body temperature, these kinds of weight-loss supplements are able to boost your metabolism and increase the amount of calories you burn.

Thermogenic fat burners usually contain ingredients like caffeine, green tea extract, and capsaicin (a compound found in chilli peppers). 

These ingredients can all stimulate thermogenesis and increase fat oxidation, leading to enhanced fat loss.

Appetite suppressants

Appetite-suppressing dietary supplements help you burn fat by reducing your hunger levels and curbing food cravings—so you’ll be far less tempted to overeat or indulge in unhealthy or calorific treats.

Common ingredients for reducing calorie intake include glucomannan and chromium picolinate. 

Glucomannan is a fibre that swells inside of your stomach to make you feel fuller, whereas chromium picolinate affects neurotransmitters in your brain. This will make you feel less hungry, less likely to binge eat, and less likely to crave unhealthy foods.

Chromium picolinate also has bonus impacts on weight loss by regulating blood sugar, enhancing metabolism, and converting fat into usable energy for your body.

Fat blockers

Fat-blocking dietary supplements are also known as fat binders. Why? Well, because they block dietary fat from being absorbed by your body by binding to the fat and then helping it pass through your body instead.

Common ingredients for removing fat from your body in this way are chitosan (a sugar derived from shellfish) and Nopal cactus (a high-fibre ingredient that you might know better as the prickly pear).

Nopal cactus has a double function, as it can also make you feel full with less food, as well as prevent the build-up of body fat.

Meal-replacement shakes

Meal-replacement shakes help you burn fat by controlling calorie intake while still filling you up.

The best shakes will contain a range of ingredients for energising your body, curbing your hunger, and fulfilling your nutritional needs without having to consume extra calories.

A healthy protein source (like whey or pea protein), complex carbs (like oat flour), and a range of key vitamins and minerals are the main things that you want from a great meal-replacement shake.

Woman drinking meal replacement shake

Oh, and it should go without saying—but they should also taste nice, too (you’ve got to drink them, after all). 

A smooth, thick, and creamy shake that has multiple flavour options is non-negotiable in our eyes.

Energy boosters

While not strictly a fat burner, an energising supplement can help enhance your fitness routines by providing the stamina and motivation to stay active and work hard to burn extra calories during exercise sessions.

Caffeine is a great energy booster, as is L-carnitine. Both of these can increase your mental focus, reduce fatigue, and get you feeling alert and raring to go.

Likewise, added B vitamins in a supplement can provide an extra boost to your energy levels and support your metabolism for increased fat burning.

Other dietary supplements for weight loss

There are lots of other types of supplements that can support your weight-loss goals—some are good, others not so much.

To find out more about carb blockers, probiotics, super greens, and many more different kinds of dietary supplements for weight loss. 

It covers everything you need to know about which are worth trying and which to avoid.

But if you really want to burn body fat, the best place to start is with a thermogenic fat burner and appetite suppressant. 

Clinical trials have been shown time and again to effectively aid metabolism and regulate appetite.

Related content: How Fat Burners Help Women Lose Weight

Now that we’ve seen what fat burners are all about and how they can help you lose weight, let’s take a closer look at the best fat-burning ingredients to look for in dietary supplements.

What are the best fat burners?

One of the big questions we see asked about fat burners is, “are they safe?”

And the answer to that is that yes, they’re completely safe—as long as they tick certain boxes.

The best fat-burning dietary supplements…

  • Only use natural and proven ingredients
  • Provide safe and effective doses of those ingredients
  • Don’t cause harmful side effects
  • Show the full formula with no hidden ingredients
  • Are clear about exactly how it works
  • Have scientific evidence to back up their abilities
  • Don’t make any unrealistic claims

So, what are the most effective ingredients for burning fat and supporting your weight-loss goals? Here are five of the very best.


Caffeine can be more than just a morning coffee to perk you up. It’s also a very effective stimulant that can increase your metabolism, enhance fat oxidation, and improve exercise performance.

Green tea extract

Green tea extract

Like caffeine, green tea extract is an effective fat-burning ingredient as well as a tasty hot drink. 

Green tea actually contains caffeine too, as well as catechins—antioxidants that can further increase fat oxidation and boost your metabolic rate.


Capsicum is an extract derived from red chilli peppers. It’s included in fat burners for its abilities as a thermogenic metabolism booster. 

By raising your body temperature, you’re able to burn more calories and lose weight. But without the super hot and spicy feeling that comes with eating chilli peppers raw!

Panax ginseng

Ginseng is an Asian plant root that has been used as a weight-loss aid for centuries. It works by boosting your metabolism and stimulating the release of fat-burning hormones in your body. It’s also been shown to reduce fat absorption so that less is stored as body weight.


Another effective fat-burning ingredient is the amino acid L-carnitine. By getting your body to use excess fat as energy, you’re able to burn more of your stored body fat as well as feel less physically and mentally tired throughout the day.

How to get enough of these fat-burning ingredients

All of the five fat burners above can be consumed in food or drink form, but it’s not particularly easy to rely on getting them through your diet alone—and who really wants to eat a bowl of chilli peppers and ginseng root every day?

That’s why dietary supplements are such an effective way to get these ingredients into your life. 

It’s much more efficient to take a couple of capsules that contain their potent powdered forms.

So when should you take your fat burners? Is there an optimal time to consume them each day? 

Let’s find out.

When is the best time to take weight-loss supplements?

When you buy a fat burner, or any other type of weight-loss supplement, there will usually be instructions on the packaging that highlight the best time to take them.

These are generally a pretty good guideline to follow, but they aren’t set in stone. Depending on what your daily routine, exercise program, and meal timings are, it could be worth tweaking when you take your daily doses.

Here are some timings to bear in mind that can help fat-burning dietary supplements slide seamlessly into your current lifestyle.


If your fat burner contains stimulants like caffeine, a smart time to take it could be around 30 to 60 minutes before your workout.

This gives the stimulants enough time to kick in and provide an energy boost that can enhance your performance, motivation, and fat-burning abilities during your exercise session.

First thing in the morning

Another option, particularly if your fat burner is stimulant-based, is to take them shortly after you wake up.

If you struggle with getting out of bed and leaping straight into action, dietary supplements can provide an early-morning boost to perk you up and get you ready and raring to go.

Before mealtimes

Taking fat burner before a meal

If your fat burner also contains ingredients for suppressing appetite, taking it 30 minutes or so before you eat a meal can help reduce your food intake and control cravings. 

This is particularly beneficial if you tend to overeat, snack on unhealthy treats, or binge eat junk food.

Likewise, for fat burners that focus on things like appetite suppression or fat oxidation, taking them prior to a meal can help maximise absorption and enhance their effectiveness.

Avoid late nights

For weight-loss pills that contain caffeine or other stimulants, remember to avoid taking them too late in the day. 

Consuming a stimulant-based supplement during the evening or close to bedtime can cause sleep disturbances.

To allow your body to relax and get a peaceful and restorative night's sleep, make sure to consume your full dose by mid-afternoon at the latest.

Although there are some great night-time supplements for weight loss that can keep your body burning fat as you sleep.

Whenever works best for you

While timing can play a role in getting the most out of your fat burners—the most important thing is consistency.

Making sure that you take them every day is the key. It’s better to take them regardless of time of day than it is not to take them at all.

Just follow the recommended dosage instructions provided on the fat-burner supplement label, then you can always adjust the timings if needed.

Everyone's response to dietary supplements can vary, so the times that work best for you might be different than for others—it’s all about how your body responds and when is best for you personally.

Fat burners are all well and good, but to get the absolute best results from them, they should be paired up with a regular exercise routine and a healthy diet.

Let’s take a look at some of the best fat-burning workouts you can do to complement your daily dose of fat burners.

Burning fat through exercise

Regular exercise is key to successful weight loss. It not only supports fat burning, but also contributes to your overall wellbeing—both physically and mentally.

When combined with fat burners, an exercise program can massively amplify your weight-loss results.

It doesn’t have to be extreme exercise, either. It doesn’t require hours in the gym if you don’t want it to.

Here are some fat-burning workout options that are suitable for all different fitness levels and preferences.

Cardiovascular exercises

  • Brisk walking or jogging: A daily walking or jogging routine is enough to get your heart pumping and your body burning extra calories. You can then gradually increase your pace and distance over time as you get into the swing of things.
  • Cycling: Whether you’re sitting on a stationary bike indoors or heading outdoors for a ride in the fresh air, cycling is a great choice for a low-impact exercise that targets various muscle groups while torching calories.
  • High-intensity interval training (HIIT): HIIT involves alternating between short bursts of intense exercise and brief recovery periods. These workouts can be performed just using bodyweight exercises too, such as burpees, jump squats, and mountain climbers. Perfect for when you only have time for a quick workout or have no equipment to hand.

Strength training

  • Weightlifting: You don’t have to lift heavy barbells if you don’t want to. Weight training using light dumbbells or resistance bands can also maintain and build muscle—which helps boost your metabolism and aids long-term fat burning.
  • Bodyweight exercises: If weights aren’t your thing, there are lots of great bodyweight exercises that make great substitutions. Push-ups, squats, lunges, and planks all help strengthen and tone your muscles. They can also be done anywhere and at any time.

Group fitness classes

  • Zumba or dance classes: Joining an upbeat dance class that incorporates various dance styles and movements is a really fun way to blast calories and exercise with like-minded people. 
  • Kickboxing or martial arts: If you fancy trying something new, high-energy classes like kickboxing combine cardio, strength training, and self-defence techniques for a real calorie burn.
  • Yoga or Pilates: Although they’re not as intense as other classes, yoga and Pilates are both great ways to stay active, boost flexibility and strength, and relax your mind and body.

Tips to maximise calorie burn

  • Include interval training: Short bursts of high-intensity exercises during your workouts can boost the amount of calories you burn—both during and after your session.
  • Prioritise compound exercises: Focus on exercises that engage multiple muscle groups simultaneously, such as squats or burpees. The more muscles worked, the more calories you have to use to get them firing.
  • Incorporate strength training: Building lean muscle mass increases your resting metabolic rate, resulting in continuous calorie burn even at rest.
  • Stay consistent: Consistency is key to achieving and maintaining weight loss. Aim for a regular exercise routine that you enjoy and can stick to.

Exercise and fat-burning supplements are both fine in isolation, but pairing them up is where the real magic happens. And you can make that combo even better when you throw healthy food choices into the mix—so that’s what we’ll look at next.

Burning fat through diet

Snacking is often seen as a barrier to weight loss—but it doesn't have to be that way.

In fact, weaving healthy and nutrient-dense snacks into your diet helps you hit your weight-loss targets.

Healthy snacks can keep you full between meals and prevent overeating. They can also provide essential nutrients and energy that your body needs to function at its best.

You just need to pick the right snacks.

Here are some of our favourite snacks that are delicious, packed with nutrients, and aid weight loss.

Greek yoghurt with berries

Greek yoghurt and berries

A serving of Greek yoghurt provides high-quality protein, calcium, and probiotics. Mix in some antioxidant-rich berries and you’ve got yourself a healthy and satisfying snack.

Hard-boiled eggs

Hard-boiled eggs are a protein-rich snack that can help you feel full and feeling good. They’re also a great source of essential vitamins and minerals.

Apple slices with almond butter

Apples are low in calories, but high in fibre, which can help you feel full for longer. Adding almond butter to your apple slices provides healthy fats and protein to further promote weight loss.

Homemade trail mix

Mix nuts, seeds, dried fruit, and a small amount of dark chocolate to create your own healthy trail mix. The combination is rich in healthy fats, protein, and antioxidants.

Roasted chickpeas

Roasting chickpeas makes them crunchy and flavorful while retaining nutritional value. Chickpeas are a fantastic source of fibre and protein, helping you feel full and burn fat.

Related content: 10 Healthy Fat-Burning Snacks for Women

These healthy snacks are all easy to prepare, delicious, and packed with nutrients that your body needs to function optimally.

Another simple and nutritious way to stay healthy and reduce hunger is by whipping up tasty smoothies. And we’ve got some great recipes for you to try.

Fat-burning smoothie recipes

Smoothies are such a great life hack.

You can throw lots of healthy and nutritious ingredients together, blend them up, and have a delicious drink that fuels your day, fills you up, and helps you hit your daily fruit and vegetable targets.

They’re absolute game-changers. Here are four of our absolute faves for losing weight.

Green power smoothie


  • 1 cup spinach
  • 1/2 cucumber
  • 1/2 avocado
  • 1/2 banana
  • 1 cup almond milk (unsweetened)
  • 1 tablespoon chia seeds


Add all the ingredients to a blender, then blend until smooth and creamy.

Nutritional benefits:

This smoothie is packed with nutrient-rich fruits and veggies, and provides plenty of fibre, healthy fats, vitamins, and minerals. 

The spinach and chia seeds also aid digestion, while the avocado provides a creamy texture and adds heart-healthy monounsaturated fats.

Berry boost smoothie

Mixed berry smoothie


  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/2 cup Greek yoghurt (unsweetened)
  • 1/2 cup almond milk (unsweetened)
  • 1 tablespoon almond butter
  • 1 tablespoon flax seeds


Throw all the ingredients in a blender and blend until smooth. Feel free to adjust the consistency by adding more almond milk if preferred.

Nutritional benefits:

The mixed berries are rich in antioxidants, Greek yoghurt provides lots of protein, and the flax seeds and almond butter contain healthy fats and fibre. 

This combination of protein, fibre, and healthy fats will help keep you full for hours.

Tropical twist smoothie


  • 1/2 cup pineapple chunks
  • 1/2 cup mango chunks
  • 1 small banana
  • 1 cup coconut water
  • 1 tablespoon hemp seeds
  • Fresh mint leaves (optional, for garnish)


Add all the ingredients (except for the mint leaves) into a blender. Blend until smooth and creamy. Pour into a glass, then garnish with fresh mint leaves if desired.

Nutritional benefits:

This tropical smoothie is really refreshing and is packed with nutrients. Pineapple and mango are rich in vitamin C, while coconut water hydrates and provides nourishing electrolytes, and the hemp seeds add protein and omega-3 fatty acids into the mix.

Chocolate banana protein smoothie


  • 1 ripe banana
  • 1 scoop chocolate protein powder
  • 1 tablespoon almond butter
  • 1 cup unsweetened almond milk
  • Handful of ice cubes


Combine all the ingredients in a blender, then blend until smooth and creamy.

Nutritional benefits:

A great option if you're looking for a protein-rich and indulgent treat. The banana provides potassium and natural sweetness, while almond butter adds healthy fats and protein. 

The chocolate protein powder satisfies cravings and supports muscle recovery after workouts.

These smoothie recipes are just starting points. You can easily customise and experiment with different ingredients, like adding spinach to the Tropical Twist smoothie or using different types of milk. Just make sure to keep the overall balance of nutrients in mind.

So what is the best way to achieve weight loss? Is it the food you eat? The exercise you do? The dietary supplements you take?

What is the best way to burn fat and lose weight naturally?

Happy, healthy woman

Diet. Exercise. Supplements.

All of these taken together make for a great way to burn fat and improve your all-round health and fitness.

It’s that combination of good nutrition, regular workouts, and a proven weight-loss supplement that is going to lead to exceptional results.

Consistency in all of these things is also incredibly important. Building a healthy lifestyle through habits like daily physical activity, getting enough sleep, and enjoying a balanced diet are the key factors in achieving and maintaining a healthy weight.

Throw in a natural fat burner and you’ll be burning fat before you know it.

That’s what PhenQ is all about…

It’s full of high-quality fat-burning ingredients like capsicum, caffeine, and L-carnitine, along with appetite suppressants like prickly pear and chromium.

There’s also additional vitamins and minerals included in PhenQ to help keep your energy levels up and provide your body with an extra boost to your mood, metabolism, and hormones.

If burning fat is your goal, then combining a daily dose of PhenQ with a healthy diet and regular exercise is the way to go about it.

Just remember, everyone's weight-loss journey is unique. So listen to your body and make little adjustments along the way if needed.

And don’t forget to celebrate the small victories, stay consistent, and take it one day at a time. It all adds up, and you’ll get to where you want to be if you keep at it.

Happy fat burning!