Are Fat Burners Worth It?
Are Fat Burners Worth It? A Realistic Look at Targeting Stubborn Stomach Fat (Especially Over 40)
By David Todd | David Todd Fitness
If you’re over 40 and working hard in the gym, eating well, and doing your best to stay on track—but you’re still struggling with stubborn belly fat—it can be incredibly frustrating. Especially if everything else feels like it’s working: you’re building strength, energy levels are up, and your body fat percentage isn’t going up, but that midsection just isn’t shifting.
Sound familiar?
You’re not alone. Many of my clients feel this way too. So let’s talk realistically about fat burners—what works, what’s hype, and what might be worth trying if your training and nutrition are already dialled in.
❌ What Fat Burners WON’T Do
Let’s be clear: no pill or powder will melt fat off your stomach overnight. Spot-reducing fat just isn’t how the body works, and if your lifestyle isn’t already in check—movement, strength training, sleep, stress, and nutrition—then supplements won’t help much.
But if you’ve got those bases covered and you’re still stuck? The right fat burner can help give you that edge.
Fat Burners That May Actually Help (When Used Smartly)
1. Caffeine (200–300mg per serving)
Caffeine increases thermogenesis (your body’s ability to burn calories), enhances energy and mental focus, and improves exercise performance.
Bonus tip: You don’t need a fancy fat burner—black coffee works, too.
2. Green Tea Extract (300–500mg)
High in EGCG, a compound shown to enhance fat oxidation—especially when combined with caffeine.
Look for a supplement with both for the best effect.
3. L-Carnitine / Acetyl-L-Carnitine (1–2g)
Helps transport fat into cells to be used for energy. Acetyl-L-Carnitine may also improve brain function and recovery—useful if you’re juggling training with busy, real-life responsibilities.
Best taken before cardio or fasted walks.
4. Capsaicin (found in cayenne pepper extract)
A natural thermogenic that may slightly increase calorie burn and reduce appetite.
Might give you a little spice in your day—and your metabolism.
5. Soluble Fibre (e.g., Glucomannan)
Helps control appetite, improve gut health, and support blood sugar balance.
Not a classic fat burner—but definitely helpful when trying to shift fat.
Fat Burners I Don’t Recommend
- Raspberry ketones
- Garcinia Cambogia
- CLA (conjugated linoleic acid)
- “Detox teas” or juice cleanses
- Anything promising extreme or fast results
These are either poorly backed by science or total marketing gimmicks.
So, What’s the Bottom Line?
If you’re already:
- Lifting weights 3–5x per week
- Eating with intention (and not in a crazy deficit)
- Prioritising protein
- Sleeping at least 7 hours per night
- Minimising chronic stress
- Managing your wine or alcohol intake (reasonably)
…then a few smart additions like caffeine + green tea extract, Acetyl-L-Carnitine, or soluble fibre could help shift that last bit of belly fat.
Just remember: no supplement beats consistency, good nutrition, and quality training.
Want Help With Your Fat Loss Plan?
At DTF, I specialise in helping people over 40 move pain-free, feel strong, and reduce body fat without crazy restrictions.
[Join my coaching program] or check out my [Signature Series Fat Loss plan]—and let’s build a body you feel proud of.
I’ve created a FREE e-book on Fat Loss
Download the full guide now and keep it handy, or share it with a friend who’s ready to ditch belly fat and build a body that performs, lasts, and feels amazing.