Facts About Garcinia Cambogia

Some foods and some supplements might make shedding those annoying extra pounds a bit easier. For example, Garcinia Cambogia is a fruit and a supplement that can help block some of your body fat production and help you reach your target weight goals. More human studies are needed to confirm its efficacy and safety. A different type of the plant, Garcinia Mangostana, has been looked at recently studied for its possible anti-cancer benefits. You should consult with your doctor prior using Garcinia supplements for weight loss or try to treat a medical condition

Garcinia Cambogia

Garcinia cambogia is a small, sour tropical fruit used traditionally as a condiment and to prevent formation and increase the release of intestinal gas. The dried fruit rind called Malabar tamarind has been used traditionally to treat rheumatism and gastrointestinal complaints. The fruit skin extract is richly filled with a compound called hydroxycitric acid. This compound might inhibit fat production, especially fat produced from excess dietary calories as carbohydrates. Garcinia cambogia might also it could help you curb your appetite.

Human Weight Loss Studies

Human clinical studies that are looking towards the effectiveness of Garcinia Cambogia supplements for weight loss are inconclusive. An early study published that was released on Nov. 11, 1998, issue of the “Journal of the American Medical Association” measured the effects of a Garcinia cambogia supplement in some overweight women and men.

Garcinia Mangostana

Garcinia mangostana, or mangosteen, is about a tangerine-sized, purple tropical fruit. Mangosteens can be eaten fresh as a dessert, and the more acid fruits can be used to make preserves. They are a dried fruit rind that has been used traditionally used to treat dysentery, and it may also be made into an ointment and can be applied topically for many skin disorders. The fruit is rich in a type of phytochemical called xanthones, which can have some antioxidant, anti-inflammatory and anti-cancer properties. Mangosteen xanthones can inhibit the growth of breast and prostate cancer cells, according to a review published in the June 26, 2013, issue of “Frontiers in Pharmacology.”

Garcinia Cambogia Safety Considerations

Combined with a very healthy lifestyle and a very healthy diet, Garcinia Cambogia can help decrease the amount of new fat that your body makes, especially the fat that is produced from simple sugars such as sucrose and fructose. Long-term use should be under constant medical supervision. Garcinia cambogia extract isn’t usually recommended for people who have diabetes, Alzheimer’s disease or some other types of dementia, and pregnant and lactating women, according to a National Institute of Environmental Health Sciences report. Garcinia Cambogia can also adversely interact with some of the prescription medications. In people with cancer, mangosteen may lower the effectiveness of chemotherapy. It may also inhibit the normal metabolism of some prescription drugs.

Here’s a look at some more facts about Garcinia Cambogia

1. Garcinia cambogia is grown in Indonesia, India, Sri Lanka, Malaysia, and parts of Africa.

2. It is not technically called Garcinia Cambogia anymore. The tree has a new proper name: Garcinia gummi-gutta.

3. Some other names for this supplement are red mango, Malabar tamarind, pot tamarind, brindle berry, gambooge, and kokum butter oil tree.

4. The fruit of the Garcinia Cambogia looks like a multi-lobed pumpkin and is usually green, yellow, or red.

5. It’s usually the size of a large tomato but can grow to grapefruit size.

6. The sour green flesh of the Garcinia cambogia will make your like pucker. It’s often pickled and used as a condiment.

7. After it’s sun-dried and smoked, the blackened fruit, called Kodama Poli, gives a tart, smoky flavor to curries. It’s most common in fish curry.

8. According to the Food and Agriculture Organization of the United Nations, the seeds have about 30 percent of fat content. The seeds can sometimes be used as a substitute for ghee, which is clarified butter that’s a common ingredient in Indian food.

9. Some health claims are usually made of Garcinia Cambogia extract. Among the conditions people use it for are: diabetes, cancer, ulcers, diarrhea, and constipation.

10. It is the biggest claim to fame is that extract supplements can usually help speed up your weight loss, reduce appetite, and boost exercise endurance.

11. Garcinia Cambogia does contain a compound that is called hydroxycitric acid also known as HCA. HCA may inhibit an enzyme that can help your body store fat. Theoretically, the fat would instead be burned as calories.

12. Allegedly, Garcinia Cambogia may increase the levels of the neurotransmitter, serotonin — a feel-good messenger that is in your body. This also may enhance your mood and reduce stress-related eating.

13. The first rigorous research on the effectiveness of Garcinia Cambogia appeared in 1998. This study concluded that it doesn’t perform any better than a placebo when it comes to helping you lose weight.

14. A 2011 research review showed that it could cause short-term weight loss, but the effect was small, and the studies were flawed.

Weight Loss

15. Garcinia cambogia can be found in Hydroxycut. The U.S. Food and Drug Administration (FDA) issued a consumer warning in 2009 cautioning consumers to immediately stop using Hydroxycut products after reports of jaundice and extreme liver damage in people who used Hydroxycut surfaced.

16. Some other health problems that are commonly associated with Hydroxycut included seizures, cardiovascular disorders, and rhabdomyolysis. However, because Hydroxycut contains many ingredients, it’s difficult to pinpoint the primary cause.

17. In 2012, pop television doc, Mehmet Oz, announced to his audience that Garcinia Cambogia is a revolutionary fat buster. The show’s graphics read: “No Exercise. No Diet. No Effort.”

18. In June 2014, Dr. Oz was chided for making unwarranted claims about Garcinia Cambogia and other products in an appearance before the Senate Subcommittee on Consumer Protection, Product Safety, Insurance, and Data Security.

19. Garcinia cambogia is available in capsules, tablets, powders, and liquids. Tablets should be taken on an empty stomach, 30 minutes to an hour before a meal.

20. Most Garcinia Cambogia supplements also contain other ingredients, some of which might not be listed.

21. When it comes to a recommended dose, most sources provide the recommended dose of HCA rather than Garcinia Cambogia itself. According to ConsumerLab.com, the recommended dose of Garcinia Cambogia is 900 mg to 1,500 mg of HCA a day.

22. Some side effects of Garcinia Cambogia may include a headache, nausea, dizziness, and dry mouth.

23. It isn’t known if Garcinia Cambogia is safe to use during pregnancy or while you’re breastfeeding, so it’s best just to discontinue the utilization of the supplement during these times.

24. Garcinia Cambogia can also cause a decrease in your blood sugar levels. People who have diabetes should discuss the usage of these supplement with their doctor before choosing to take the supplement.

25. People with Alzheimer’s disease or dementia should avoid Garcinia Cambogia because it may increase acetylcholine levels in your brain. Many people with such conditions are given medications to lower acetylcholine levels.

26. Garcinia cambogia could possibly interfere with the following medications and supplements: iron, potassium, calcium, antidepressants, statins, montelukast like Singulair, and warfarin-like Coumadin.

Source: https://www.realsupplements.net/facts-about-garcinia-cambogia/


The Secret of Craving Healthy Foods

A recent study found that less than 10% of Americans are eating enough fruits and vegetables. According to the Centers for Disease Control and Prevention, fewer than 15% of Americans are consuming the recommended 2 to 4 daily servings of fruit, and less than 9% consume 3 to 5 servings of vegetables.

If you’re going to beat the cravings, you will need to rewire your brain so you crave Brussel sprouts more than bacon. Each time you choose healthier foods, you’re strengthening your desire for them. Take a look at these recommendations for changing the way you think and eat.

Changing the Way You Think

Remember your primary intent and focus is here. You will need to have a pinpoint focus on why you choose to consume nutritious whole foods. Eliminating empty calories can help you look and feel your best. You’ll have more energy, and will be less susceptible to illness or disease

Plan ahead. Ask yourself if a few minutes of munching on candy and chips is worth the consequences and the result. Would your future self-be better off if you snacked on a banana, celery, or baby carrots?

Study nutrition. It is quite simple to google information or perhaps do a YouTube search if you prefer video learning, for all the information you need to fully educate yourself on what foods to eat to maintain a healthy diet, and become a fat burning machine. The more you know about how your diet affects your health, the stronger your motivation will be. Schedule a session with a registered dietician or browse online to learn more about reading food labels and restaurant menus.

Form new habits. It’s easier to start a positive new habit than to break an old routine. If you’re used to eating a donut with your coffee, treat yourself to a few almonds instead of going hungry.

Focus on rewards that don’t involve food. If emotional eating is a concern, you may need to seek gratification elsewhere. Reward yourself by buying yourself a new shirt or pair of jeans, or spending time with friends at a special place like a theater, hiking in the mountains, or any other fun activity you enjoy doing.

Recruit support. Speaking of friends, social support is vital. Surround yourself with others who are trying to eat well so you can share encouragement and feedback.

Changing the Way You Eat

Add healthy fats. You may have noticed a recent shift in nutritional advice. Experts are now talking less about avoiding fats, and more about choosing healthy fats. Broccoli can be a lot more appealing when you drizzle on olive oil.

Hunt for deals. Perhaps the high price of some green superfoods is putting a damper on your organic grocery store shopping. Shop for seasonal produce or you can even grow your own. Stock up on inexpensive staples like beans and lentils. Visit the bulk bins where you can save on packaging costs, and sample small quantities until you discover your favorite grains and seeds.

Beautify your place settings. Presentation makes a big difference. Sit down to eat. Create an attractive centerpiece or light candles. Use colorful dishes and bowls.

Branch out. If kale is starting to bore you, experiment with other salad greens like oakleaf or mizuna. Sign up for cooking classes or visit the library for more ideas about what to make for dinner.

Carry snacks. Bring hummus or yogurt to the office with you for your afternoon break. You’ll soon like your own fresh food better than the packaged goods in the vending machines.

Make it convenient to eat healthy foods. The foods we crave are often the ones that require a minimal effort like cookies and frozen dinners. You can make healthy substitutes just as handy. Keep a bowl of fruit on your dining room table. Buy whole-wheat pizza crusts you can top with cut vegetables and cheese for a hot meal in minutes.

Imagine looking forward to a bowl of beets with the same enthusiasm you usually reserve for double-fudge brownies. Some simple mental training, along with adjusting a few lifestyle habits, will have you craving food that’s good for you.

Source: https://www.realsupplements.net/the-secret-of-craving-healthy-foods/

The Healthy Weight Loss Plan

Whether you’re at the point where you need to recover from long term bad eating habits, or you just want to shed a few extra pounds, there’s always a healthy way to lose that extra weight. With today’s technology, it’s very easy to get lost in all the information related to “weight loss” or “easy weight loss” strategies. Just google it. So many approaches that what to do becomes confusing. However, it’s important to distance yourself from the quick, fast and easy solutions and instead, focus on achieving your goals using healthy, safer techniques. Luckily, here’s some ideas for achieving healthy weight loss that you can maintain for a long time.

4 Steps to Healthy Weight Loss

1. Set weekly goals for weight loss

You’ll likely be tempted to set some pretty aggressive weight loss goals, especially if you’re overweight. But remember that fast weight loss doesn’t always last. To avoid those short-term results, seek the assistance of a medical professional to determine a reasonable weight loss goal for you. If you’re not overweight, you can aim at losing about two pounds per week. This is sustainable weight loss based on a combination of calorie cutting and increased metabolism. If you’re overweight, your weekly weight loss goals could vary. When you’re overweight, you’ll most likely burn much more than two pounds per week with just basic changes in diet and exercise.

2. Speak with your Nutrition Specialist.

Naturally, if you slash your food consumption drastically, you’ll automatically lose weight. But that doesn’t mean you’ll achieve lasting, healthy weight loss. It’s important to have a discussion with a nutritionist so you know how to design your menu based on your age, weight, and goals. If you’re affected by health conditions like hypertension, high cholesterol, or diabetes, your adjusted menu will need the input of a nutritionist or dietician. You certainly don’t want to cut consumption of foods that are effectively keeping your condition under control. Your age also requires certain nutritional needs which you may overlook on your own. For instance, a nutritionist will be able to tell you how to continue to get calcium without eating as much high-fat cheese.

3. Try Circuit Training

Hands down, the best way to achieve weight loss is through circuit training because this involves both strength training and cardiovascular workouts. Alternating between both types of workouts allows you to build fat-burning muscle and shed fat at the same time. If you’re the stay-at-home type, find some circuit training DVDs online and do the workouts at home. You’ll likely find circuit training to be challenging, but that’s because it’s effective. Most gyms have trained staff to help design a circuit training program tailored to your needs. Choose this route if you think you’ll have trouble working out at home.

4. Get help from your friends and family.

The supporting cast doesn’t consist of people. Instead, it consists of things which, when coupled with a healthy diet and consistent exercise, allow you to achieve maximum results. Ensure you get at least seven hours uninterrupted rest every night. Lack of sleep seriously hampers any weight loss efforts. Take a multivitamin that has sufficient amounts of the vitamins and minerals you need each day. That way, you’ll continue to fuel your body with the things that make you healthy. Have one or two anti-stress activities at your fingertips for whenever you have a rough day at work. It’s important not to allow stress to take over, because that’s the easiest way to sabotage your weight loss program! Healthy weight loss means doing the things you know are right for your body. If you take a moment to listen to your body each day, you’ll realize when something you’ve done or eaten is having negative effects.

Listen to your body, implement this plan, and look forward to healthy weight loss in no time!

Source: https://www.realsupplements.net/the-healthy-weight-loss-plan/

Want to Try Tabata Workouts? Read This First

Tabata workouts sound like a great idea… if you like the idea of getting fit in eight minutes. Find out the history behind these extraordinary claims regarding this workout and whether or not they would work for you.

Tabata was the creation of Dr. Izumi Tabata, who trained the Japanese speed skating team in the 1990’s. Even these highly trained and conditioned athletes had a challenging time keeping up, but they saw fantastic results in just a few short weeks. Celebrities swear by it.

These workouts are a variation of the popular HIIT training that athletes have done for years. Alternating between short times of intense activity and short recovery periods. With Tabata, you train as hard as you can for 20 seconds, rest for 10 seconds, and repeat the cycle 8 times.

Top 5 Benefits of Tabata Workouts

1. Increase your anaerobic capacity with Tabata

Ordinary cardiovascular activities, such as running on the treadmill or swimming, will increase your aerobic capacity. But intense short-term bursts of exercise and exertion seems to affect your anaerobic fitness more effectively. Tabata increases your anaerobic capacity since you are strengthening your muscles by forcing them to do hard work for a short period of time.

2. Save time with Tabata

Many people enjoy the Tabata workout because you can get fit in a shorter period of time. Think of all the extra things in your life you can accomplish with the extra time that you free up. You can spend more time enjoying your favorite hobbies or past times with friends and family members.

3. Avoid overuse injuries

Daily tennis matches or long distance jogging like marathon training often put too much stress on certain areas of your body such as your legs, and various muscle groups. The shorter period workouts may help to protect your tendons, shins, and muscles.

4. Burn Fat

Studies show that Tabata stimulates your metabolism, and you continue burning more calories for about the next 12 hours. That quickly adds up. Research also shows that the effect of regular aerobic exercise for weight loss is negligible and that short bouts of high-intensity exercise are more effective for reducing fat.

5. Lower your risk of diabetes

There’s evidence that Tabata may help balance your blood sugar. Exercise and a healthy diet are both important. High-intensity exercise has been shown to be an important factor in improving aerobic capacity and reversing the risk factors for metabolic syndrome.


Are Tabata-Style Workouts For You?

1. Know what your goals are. Tabata isn’t easy, so ask yourself if it’s an appropriate type of exercise for you. You may want to progress your fitness through other workouts first and then move to Tabata.

2. Talk to your doctor first. Your physician can advise you about your individual health tolerances and whether Tabata would be a good fit for you. It’s especially important to get a medical consultation if you have certain medical conditions or have been sedentary for a while.

3. Work with a certified personal trainer. A qualified trainer can get you off to a good start. If you cannot afford private training, enroll in a group class.

4. Use a reliable timer. Precise timing is very important in Tabata training. It can be difficult to estimate how many seconds go by without looking at a timer or stopwatch. There are many free apps on your phone with great Tabata timers.

5. Start with easy movements. Almost any exercise activity can be incorporated into Tabata. Begin with your personal favorites and incorporate the treadmill or stationary bicycle. Over time you can add in different kinds of exercises like sprints, running hills or jump rope.

6. Make sure you warm up good and cool down. Like any exercise routine, it’s always a good idea to give your body sufficient preparation to warm the muscles and a light cool down to slowly relax the body. Begin and end your session with slower and smaller movements. Save a good static stretch for last when your muscles are warm.

7. Be prepared for a little discomfort. Even seasoned athletes acknowledge that Tabata is challenging. Temporary shortness of breath and other symptoms are natural. You may decide it’s worth the effort once you see the results.

8. Proceed slowly and consistently. Consider the option of borrowing some Tabata concepts without going the whole distance. Try taking longer rest periods or doing less than 8 cycles.

9. Keep a journal. A written log will help highlight your progress. Look back over the weeks and months to see your improvements and keep inspired.

Tabata takes a little longer than a few minutes everyone thinks. However, it still cuts the hours off the usual gym time and delivers superior results. You can even adapt the principles to suit your individual condition and goals so you’ll stay safe while getting in great shape.

Tabata training is not recommended for beginners, and it’s better suited for someone who has been working out consistently and is comfortable with high-intensity exercise. There is also an increased risk for injury when performing exercises at a high-intensity for time.

Source: https://www.realsupplements.net/want-to-try-tabata-workouts-read-this-first/

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Source: https://www.realsupplements.net/10933-2/

How to Enjoy Healthy Weight Loss

My weight loss is occurring at a healthy and consistent pace through dietary and lifestyle changes. Every pound I shave off my body is gone forever because I have a plan to not only take the weight off, but to keep it off. This is the journey. I am taking weight loss 1 pound at a time in order to make permanent changes to my life and body. More than simply decreasing a number, I am interested in transforming my habits for a better life. I want this lifestyle to be permanent, and be who I am.

Driving my desire for weight loss is a sincere love and respect for myself. I value the gift of life I have been given and I am ready to live my best life. By getting in shape, I increase my energy and activity level, thus getting more out of life. I increase my life span. I make a better life for myself. Losing weight is about me becoming a healthier person, rather than pleasing others. I lose weight because I want to be in good physical shape, not because I want others to accept me.

Because I love and respect myself, I am cautious about the methods I use for weight loss. I stay away from fad and fast diets, starving and other unhealthy weight loss methods. I consult my physician regularly to discuss my weight loss progress. If it sounds to good to be true, it probably is. Weight gain did not happen in one week, so it will take more than one week to lose it.

Losing weight is easy for me when I have fun. This is why I choose entertaining and fun methods for weight loss. I stay active by attending classes that are upbeat and easy to follow. I do what I enjoy to do. I eat healthy by trying out recipes that are as tasty as they are high in nutritional value. And I give myself a break when I falter. I am human, after all.

Today, I choose to evaluate my weight loss plan to ensure it is safe and fun for me to follow. I make permanent changes to my eating habits and activity level to enjoy long-term benefits.

5 Questions for Reflection

1. What delicious new recipe can I try this week?
2. Why is it best to lose weight at a slow and steady pace?
3. How can I make my weight loss plan more enjoyable?
4. How can I stay on track?
5. How can I make my goals realistic and achievable?

Real Supplements is dedicated to helping those in their goals of losing weight and getting fit. We have a full range of vitamins, supplements and healthy food choices to help you reach your goals. It may be as simple as using Avocado Oil instead of Corn Oil. A simple change makes all the difference.

Source: https://www.realsupplements.net/how-to-enjoy-healthy-weight-loss/

The Will Power to Lose Weight

You can lose the weight you have always wanted if you set your mind to it! Are you ready to take the necessary steps to achieve the body of you have always wanted? The biggest obstacle you have to address is actually your self-discipline and will power. And sticking to a simple plan!

You may have fallen into a cycle of bad daily habits. It starts with eating a diet full of bad fats, simple (white) carbs and processed foods. It is these types of foods that make you feel tired continuously. Because your body has been sucked of the energy you need to maintain a healthy lifestyle, you don’t feel like working out. So what’s the end game? You end up with no or little will power to change and you feel terrible and hopeless. But wait. There’s hope! You can make the changes necessary if you want to lose those extra pounds. You first have to work on building the willpower and create a simple program to make it happen.

1. Don’t Wait For Something Negative To Happen.

Your will power is inside of you and you don’t want something bad to happen in order to expose it. We’ve all heard the stories about someone suffering a terrible trauma, such as a heart attack, and how that life event brings about a permanent change in their habits. You don’t a bad thing this to happen to you in order to get you motivated! The time is now.

2. Pay Attention To Your Portion Size.

This is one tip that can allow you to start small. It’s hard to work on your change if you’re trying to go from one extreme to another. Decide that tonight you’re still going to enjoy the same food that you would normally eat – but this time give yourself a smaller portion size. One trick is to use smaller plates so the plate visually appears full. And don’t go for seconds. Eat slowly. Its well known it takes 20 minutes for your stomach to tell your brain its full. If you eat slower, then you have consumed less food before the signals get sent. And don’t forget to drink water during dinner.

3. Give Yourself A Cheat Meal (or two). Every week.

It’ll be an easier change for you if you allow yourself some time to adjust once in a while. Tell yourself that next Saturday evening you can enjoy that pizza for dinner or that ice cream for dessert. You’ll be less likely to toss in the towel knowing that you can eat some pizza next Saturday instead of “never.” But don’t follow your cheat day with another one, and then another one. And don’t turn it into an all day pig-a-thon. Remember rule 2, cheat, but cheat smartly.

4. Take Pictures of Yourself. Before you start.

You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph or even a mirror. You may not recognize the changes. Keep a picture with you and look at it when you feel like giving up. Update your photo often and compare them as you start to drop the weight. Visual clues of change will make you feel good and keep you motivated.

5. Make A Grocery List. And stick to it.

Write down all the foods you enjoy eating, then decide whether or not these items are healthy or not. Chances are there are at least some healthy foods that you actually enjoy eating – such as fruits and vegetables. Make sure you start buying these foods for your home and eliminate the unhealthy choices. Go to the grocery store on a full stomach. Walk through the junk food aisle and purposely do not choose anything. Leave the store with good food. You will feel better!

6. Exercise. Consistently.

Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that’s not your style. You’ll actually be surprised at how energized you can feel just by taking a 30-minute walk, three times a week. Just be consistent, and build on it. And remember, lifting weights will help you lose weight. And build strong bones.

7. Set Small, Achievable Goals.

No matter how you decide to approach your weight loss, it’s important to start with small goals and remain in a good mood. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week, or walking 3 times a week. These goals are perfect. Thinks about it, losing 1 pound a week is the same as 52 lbs a year. That’s a lot of weight! By focusing on the smaller, more attainable goals, you’ll actually see results far more quickly. And you will stick with the program!

Source: https://www.realsupplements.net/the-will-power-to-lose-weight/