Do supplements help you lose fat?

On Ep. 13, Nikkiey is blunt: you don't need any of them, and not having a fat burner or a particular powder is not what's holding you back. What usually is holding you back is how you eat during the day, so that's where she tells you to look first. She also says she will never recommend midsection lotions, the waist braces people wear around their stomach, or chemically enhanced supplements, which she calls a waste of your money.

She adds a caution. Many weight loss supplements are not backed by scientific research, she says, they can be harmful to your health, and many aren't tested or approved by the FDA. Her advice is to be wary of any product that promises quick and easy weight loss. She also prefers whole foods over leaning on supplements, since some of that stuff is processed. If you have a health condition or take medication, check with your doctor before adding anything.

That doesn't mean every supplement is useless. On Ep. 45, which covers the workout supplements she does like, Nikkiey draws the line clearly: protein powders, carbohydrate powders, natural pre-workout energy, vitamins and recovery products can benefit your results, but none of them will get you results. The one she suggests most is protein powder, because getting enough protein into everyday eating habits is something nearly everyone struggles with.

If you've been hunting for the product that finally makes it work, the missing piece is almost certainly the plan, not the pill.