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5 Amazing Health Benefits of Garcinia Cambogia You Didn’t Know

5 Amazing Health Benefits of Garcinia Cambogia You Didn’t Know

Garcinia cambogia is trending as a controversial weight loss supplement. It’s derived from the Southeast Asian citrus fruit of the Garcinia family trees. Experts are divided concerning its weight loss efficacy. The famous Dr. Oz and other physicians say it can make you burn a lot of fat if taken correctly, but many other board-certified medical doctors declare it won’t help you lose weight better than taking a placebo.

Here’s a thought–what if both approaches are wrong? Maybe garcinia cambogia can burn your fat, or maybe not. But everyone’s forgetting that it’s a fruit! And most fruits in their natural forms are superfoods. You should decide whether to bring this wonderful fruit into your life based on its holistic health benefits rather than whether it can or can’t help trim your waistline!

Here are garcinia cambogia’s other health benefits:

1. Helps you lose weight

Let’s address the elephant in the room first. The popular Dr. Oz believes you can bust body fat for good with garcinia cambogia.

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Science does back him. Research does show that garcinia cambogia helps you lose weight, but it’s how much weight you can lose from taking the supplements that everyone’s flustered about. The fruit contains hydroxycitric acid (HCA), which has been proven to lower your appetite and boost your fat-burning.

How? Animal and human studies discovered that HCA acts on genes responsible for your fat’s leptin production. Leptin is the awesome hormone that tells your brain to turn down your appetite. HCA also acts on obesity-regulating genes.

Studies also found that eating garcinia cambogia can lower your cholesterol and insulin levels. Lowered insulin means your body slows down packing fat.

It’s also been proven to boost your endurance during workouts, which means you’ll be able to exercise longer and burn more calories.

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Whether you’ll lose two pounds or 20, it will definitely help you lose some weight.

2. Protects you from cancer

Garcinia cambogia also has good compounds, like xanthones and garcinol, that protect you from cancer. These have been shown to kill cancer cells and prevent their spread. They also lower inflammation in your brain, kidneys, and intestines. Chronic inflammation increases your risk for cancer.

Garcinol also has antioxidant properties, which means it helps keep you looking young and saves you from chronic diseases.

3. Protects your liver from alcohol and inflammation

A few studies found that HCA protects your liver from becoming overwhelmed when processing alcohol. It also reduces inflammation in your liver, preserving its health.

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But ask your doctor before trying to take the supplement after drinking with your friends this weekend!

4. Protects your brain from injury and your digestive system from ulcers

Garcinol has been found to protect your brain from injury by shielding your brain’s specialized guardian cells (called astrocytes) from neurotoxin buildup.

It has also been found to protect your gut from ulcers by protecting it from harmful hydroxyl free radicals.

5. Can help protect you from HIV

It’s hard to imagine that eating a fruit can ward away the dreaded HIV. Garcinol has been found to interfere with the virus’s ability to replicate and function normally. It messes with important proteins that are responsible for supporting the reading and transcribing of the virus’s genetics.

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Of course this doesn’t mean that taking the supplement or eating the fruit will magically make you immune to HIV! It hinders the virus, yes, but it certainly won’t stop it. Even if you’re eating garcinia cambogia everyday, don’t discontinue your safe practices that keep HIV away.

If you’re on the fence about garcinia cambogia, don’t look at it as a weight loss miracle. Treat it like you would blueberries; it’s just another superfood fruit rich with health benefits. You can buy and eat the fruit fresh, or buy garcinia cambogia juice to cool you during a hot day. If you’re pregnant or taking medications, it’s best to ask your doctor first because garcinia cambogia can amplify the effects of hypertension and cholesterol medications.

Featured photo credit: Bishnu Sarangi via pixabay.com

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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