Garcinia Cambogia is a small pumpkin shaped fruit that grows in Southeast Asia. The key ingredient found in Garcinia Cambogia is Hydroxycitric Acid (HCA), an active ingredient that has been shown to help people lose weight more effectively than when they try without using the product. Using Cacinia Cambogia (CG) for aiding weight loss is effective because it helps with two key things: suppressing appetite and also blocking some of the fat that you eat from being absorbed into the body and stored in your cells.
You can experience even greater results when using GC by also paying attention to other factors in your life, such as the diet that you eat, your stress levels, and the amount of exercise you do. By leading a healthier life overall and improving some of your most important habits, you will be able to lose weight quicker, feel great, and remain motivated to keep it off.
Research has shown that the powerful effective ingredient found in GC can inhibit the uptake of carbohydrates and disrupt the formation of fat in your body. Adding this key ingredient to meals is considered to be effective in making meals more “filling”, so you tend to eat less overall. Another way to way your meals more filling is to make sure that you include a healthy amount of protein with each meal.
Protein is a macronutrient that trigger hormonal signals in our body which turn off appetite. The best sorts of proteins to aid weight loss are those that are “lean” and do not contain a high amount of saturated, unhealthy fats. These can include fish, shellfish, chicken or turkey breast, beans, eggs, and lean pork products. Aim to include a food with a good amount of protein it in at each meal.
Healthy fats are essential to our diet because they help us absorb important vitamins and minerals from our foods, plus they make us feel full and satisfied after eating. It’s wise to watch the amount of fat you consume each day and try to limit it to about 20% of the total calories you consume each day; for example, if you eat 1500 calories daily, you would try to get 300 of them from healthy fat sources. Healthy fat sources include nuts, seeds, avocados, and small amounts of good quality oils like coconut or olive oil.
Try to eliminate any “white”, refined carbs from your diet- including things like white pasta, sugary cereal, and bread that isn’t 100% whole grain. Replace refined carbs with healthy, filling, whole carbs- including whole grains like quinoa, wheat berries, brown rice, or baked products that are made with 100% whole grain flours. Whole grains make us feel fuller due to the high amount of fiber and protein that they contain, causing us to eat less.
Aim to move around more throughout the day so you can burn more calories. A good place to start is exercising for 30 minutes, on 5 days of the week. Even doing something simple like fast walking or yoga can help to make your calorie expenditure higher each day.
Water helps to make us feel full and also helps to eliminate toxins from our bodies.
Sometimes we may think we are hungry for more food, so we may experience food cravings, but in fact we are suffering from mild dehydration and what we actually need is more water. When we don’t stay hydrated, we don’t feel our best- we get tired, moody, we have headaches, and we don’t function well overall. These uncomfortable feelings make us crave food because we are looking to feel better and gain more energy. Try to drink at least 8 glasses with 8 oz. water daily.
Sleeping too little is correlated with weight gain for 2 reasons: it affects your hormone levels, throwing your appetite off track, so you crave more food and also feel full less quickly. Secondly, it diminishes motivation to exercise and be active throughout the next day due to being tired.
Being tired messes with our ability to properly manage important hunger suppressing hormones, so we are hungrier and looking for more food, and also not becoming full as quickly as we should be. Proper sleep- around 7 to 9 hours every night- is needed to maintain appropriate hormone levels.
GC suppresses appetite partially by increasing serotonin levels, which is a “happy hormone” that makes us feel more calm and happy, therefore resulting in us eating due to emotional reasons less often. By increasing serotonin levels, GC improves mood and suppresses the drive to react to stressful situations by using food for comfort or entertainment.
Do whatever you can to help yourself relax and unwind. Exercise, writing in a journal, and meditating are all effective ways to become calmer when it comes to making choices about food and less anxious overall.
Many people experience digestive issues, weight gain, and not feeling well due to unknown food allergies. Common allergies include those to dairy products, gluten containing foods like bread or pasta, nuts, eggs, and soy. You can try an “elimination diet” to identify your allergens, in which you give up these common allergen foods for a period of time, in order to reintroduce them one by one to so you can access how they make you feel. Once you identify a food allergen, you can remove this from your diet and in turn feel much better overall.
The recommended dose of GC is 3000 mg per day. Often times you will find the capsules in 500mg dosages, which means you will take 6 daily (2 capsules, 3 times per day). The appropriate dose of GC may depend on several factors such as the user's age, health, and several other conditions