Much has been said recently about Garcinia and health professionals seem divided on whether taking the supplement results in healthy weight loss. Some researchers and studies show using Garcinia produces significant weight loss, yet others indicated it had little or no effect.
It does seems using the supplement without additional dieting and exercise produced the lowest success rate, which indicates Garcinia is most effective when taken in conjunction with changes to your lifestyle, including a healthier diet, more exercise, improved sleep and including mental relaxation techniques into your daily regime.
What is it about garcinia cambogia that can make it effective in weight loss?
Gracinia is a fruit that carries an ingredient called hydroxycitric acid, or HCA, which has been found to bolster the body’s ability to burn fat. Most studies have been done using HCA on animals, and health professionals do agree that testing the safety and effectiveness when using Garcinia needs to be carried out over more extended time periods with bigger test groups. But the most pertinent studies show that Garcinia is most effective when used in conjunction with a weight-loss programme – emphasis on the programme – and not when just taken on its own.
What else is going in?
A number of studies, including one posted to the Journal of Clinical Diagnostic Research, showed that taking garcinia and changing to a high-fat diet did reduce weight gain, with a high fibre diet seeming to limit how effect Garcinia is.
The words ‘ketosis’ and ‘high fat low carb’ are becoming more synonymous with healthier weights and healthier bodies. Going into ketosis – simply put the best hormonal environment to burn body fat – means eating a moderate protein, low carb, high fat diet. LCHF eating plans are all about whole, unprocessed foods including eggs, low carb veggies, fish and nuts and staying away from packaged and processed foods. Health professionals suggest shopping around the ‘outside’ of your supermarket as much as possible – veggies, meats, eggs, whole dairy, and keeping away from the shelves with packaged items.
We do know that a high fat low carb diet has significant health benefits including:
- Naturally reducing your appetite.
- Better weight loss – even better than those on just low-fat diets and those focused on restricting calories.
- Losing fat from your abdominal cavity – one of the worst places to store fat.
- The fat molecules that circulate in your blood stream are significantly reduced.
- An increase in your ‘good’ cholesterol and reduction in blood sugar and insulin levels.
Using the Garcinia supplement along with a high fat low carb diet seems to more effective than taking the supplement with no focus on changes to your diet. Most experts agree Garcina should be an aid to weight loss and not a solution.
Although we all need different amounts and types of exercise the Department of Health and Human Services recommends that for healthy adults we get at least (note the at least) 150 minutes of moderate aerobic activity or 75 minutes of moderate to vigorous activity a week. Taken together that seems like a lot but is only about 10 minutes of vigorous and 22 minutes of moderate exercise a day.
If you Google ‘common excuses for not …..” the word ‘exercising’ comes up high in the search results. For some of us we do not ‘have time’ to go the gym or we are ‘too tired’ at the end of the day and ‘slept through’ the early alarm clock wake-up call, but there are so many ways to get our required amounts of exercise without having to get up early or even go to the gym.
Climb it. Going up and down stairs at home or work – even a short flight will do – or running up and down a steep driveway or sidewalk is an excellent way to get a good aerobic workout, no gym membership required.
Skip it. Skipping is fantastic way to increase your hearth rate, tone your muscles, improve your bone density and improve balance and co-ordination – especially as we grow older. All you need is a good pair of shoes or a soft mat or carpet for cushioning and a jump rope. Some people skip while watching their favourite TV show or listening to an audio book or music – and because it is such an excellent full body workout it is ideal for those days when you have very limited time for exercise.
Club it. Most suburbs and communities have opportunities for exercising in a group, whether its lunchtime power walking, tai chi in the park for over 50’s or aqua aerobics at the local swimming pool. There will almost certainly be a group or club you can join that exercises together at a time that suits you, and studies show that once you have joined and done one or two session you will be far more likely to continue exercising.
Keep in mind that even if you consider yourself healthy you should check with your health care professional before starting an exercise programme.
Sleep on it.
Numerous studies have shown that people who get less than 6 to 7 hours of sleep each night are at greater risk of developing diseases. A good night’s sleep keeps your heart healthy, reduces stress and inflammation, improves your memory, may help prevent cancer, reduces the risk of depression and can help you lose weight faster.
Of course we can’t always control how much sleep we get or even what time we get to bed and wake up – every dad and mom with young children can attest to that – but one of the best ways to give yourself the best chance of getting a good night’s sleep and the associated health benefits is to make sure your bedroom is dark and avoid using electronics before bed – that includes phones. This will help your body produce the melatonin it needs – the hormone that regulates the sleep-wake cycle.
Think about it.
The old saying of ‘healthy mind healthy body’ is even more relevant today. Much is being said about mindfulness and meditation, and there have been some promising studies done around weight loss where even small amounts of mediation was practiced once a day.
Besides the positive effect on your body’s weight, meditation reduces stress, controls anxiety and promotes emotional health, lengthens your attention span and may reduce age-related memory loss and fight addictions.
Garcinia cambogia has been used for centuries as a safe fruit to eat, but if you are considering taking it is a supplement for weight loss you should research it well and discuss with a doctor before starting. Miracle weight loss pills are often a pipe dream, but weight loss supplements like Garcinia taken with medical advice and along with a healthy diet, more focused exercise, improved sleep patterns and using mindfulness techniques can be effective.
My name is Alison Hefer, I am originally from Cape Town, South Africa but I have spent the last few years in beautiful New Zealand. I write articles for various lifestyle websites including Goodhealth.co.nz and regularly contribute articles about the always changing world of SEO to Clickthrough.co.nz. I am a busy blogger/mom by day and avid writer by night. My career goal is to one day write a novel of my own. Connect with me via email at email@example.com.