Caffeine helps you lose fat by simply increasing your body’s daily energy expenditure.
As weight loss boils down to energy consumed vs. energy expended, caffeine helps you maintain a calorie deficit.
Now, you can get your caffeine from a beverage like coffee, but interestingly enough, research has shown that the pure form you find in most pills and powders (caffeine anhydrous) is actually more effective for improving performance.
Thus, I recommend you take caffeine pills.
If you’re training fasted, take the caffeine 15 – 20 minutes before starting training. If you’re not training fasted, have it 30 – 40 minutes before training.
In order to maximize caffeine’s effectiveness, you want to prevent your body from building up too much of a tolerance.
The best way to do this is to limit intake, of course. Here’s what I recommend: