14 Tips to Help You Lose Weight Fast

Losing weight may be challenging, but I have put together 14  tips to help you lose weight fast

1. Eat at least three cups of vegetables a day.

Increasing your vegetable intake is one habit that will help you lose weight—by filling up on these nutrient-dense, high-fiber meals that are also low in calories and fat, you’ll be less prone to overindulge in less nutritious items. Eat at least three cups of vegetables each day, one cup at each meal, diversity is key here. So, challenge yourself to “eat the rainbow” and incorporate a few different kinds of vegetables on your plate, and regularly switch it up when shopping for produce at the grocery store.

This is since different colored vegetables contain different micronutrients. For example, dark green leafy vegetables include calcium, iron, and Vitamin K, whereas carrots and sweet potatoes have a lot of Vitamin A.

When it comes to portion proportions, aim for a pile of vegetables the size of your fist at each meal.

 2. Do not skip breakfast

You will not lose weight if you skip breakfast. You may be missing out on important nutrients, and you may find yourself nibbling more throughout the day as a result of your hunger.

3. Go for a combo of fiber and protein at breakfast.

For optimal satiating power, a balanced meal includes a source of both protein and fiber. She claims that eating only carbs, such as cereal, toast, or a bagel, increases your blood sugar quickly and leads to crashes.

Instead, start with a fiber-rich carb (such as oatmeal or sprouted whole-grain bread) and add protein to make it more filling (like nuts, an egg, or nonfat cottage cheese). Breakfast should ideally contain at least 10 grams of protein at breakfast time

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Best Way to Lose Belly Fat for Women

Fat belly

No need to do a series of 50 abs every two days to eradicate that pretty mat of fat that covers the belly. First, because you risk leaving your lower back, and second because the movement is ineffective. The key to carrying out the project is a solid and subtle strategy based on the association between good sports and a balanced diet. Follow the guide.

Tuck in your belly all-day

It may sound silly and restrictive, but the basic rule is body awareness, before any sports and food routine. “Whether you are at work or at home, it is essential to force yourself to tuck your stomach in all day, as if the navel was sucked in by the spine,” indicates Karine Hellebuyck, sports coach in Paris. The body is linked to the mind, we will thus benefit from better energy and the muscles will begin to tone up, ”concludes the coach.

Get moving

“The fat begins to melt from the moment you simply get back to moving as much as possible”, informs Christophe Boulanger, a sports coach in Bordeaux who specialized in running.

The reason is simple: “We store fat in part because the body does not spend what we give it, which can be too sweet or too fatty”, adds Brigitte Barthe, food education advisor.

The main thing is to adopt simple but effective habits: prefer the stairs to the elevators, shorten your public transport journey to end on foot, or even get up regularly from your chair when working seated all day.

Among other causes (stress, healthy lifestyle, sedentary lifestyle, interplay of hormones, or even disturbed intestinal flora), “fat often comes from a behavioral problem which in turn leads to poor food intake, in other words, an unbalanced diet. Bad reflexes, such as eating industrial foods that are too fatty or too sweet, also promote the appearance of fat, ”recalls Deborah Ohana, sports nutritionist dietician.

“Usually the food is mostly of poor quality. We can start by replacing animal proteins with plants, and use olive oil rather than butter, for example, ”adds Brigitte Barthe.

Long before thinking about “diet”, the most important thing is to listen to your hunger and feeling of fullness, to “differentiate what the head and body offer”, indicates the dietician. Then, in parallel with a sporting activity, we reduce fats and sugars and ban those of industrial origin.

The dangers of too much stomach circumference

Beyond your fitness goal, it is important to know that your health is also important. Indeed, a flatter stomach will allow you to be in better health. While the fat in other areas of the body is below the skin (subcutaneous fat), belly fat can also lodge behind muscles and therefore surround your organs. This is called visceral fat.

At some level, this visceral fat can be harmful and increase the risk of cardiovascular disease and diabetes. Visceral fat can be lost relatively quickly – although that’s also why you have trouble seeing results initially since it’s invisible to the naked eye!

But how do you know if you have too much visceral fat then? To give you a general idea, here are the measurements in cm that would show if you have too much visceral fat. These measurements are approximate and also depend on your height and age.

For a man, it should not have a belly circumference greater than 94 cm. For a woman, we will talk about excess visceral fat from 80 cm.

Tip: If you have the ambitious goal of making your chocolate bars visible, you can check out our special six-pack article. In men, body fat must be between 13 to 16% to have noticeable abs. For women, it should be between 19 and 22%.

Best Garcinia Cambogia for Weight Loss 

What is Garcinia cambogia?

Garcinia cambogia is an extract made from the dried fruit of the Garcinia cambogia tree, a South Indian and South Asian natural plant species. The sour flavor of the fruit, which resembles a little green pumpkin, is utilized frequently in Asian-style cooking. Read More Here

What is the active ingredient and how does it work?

Hydroxycitric acid is abundant in the skin of the Garcinia cambogia fruit (HCA). HCA is a citric acid derivative that is sold as a weight-loss supplement, either on its own or in combination with other supplements.

How HCA works to promote weight loss is not precisely known, but several theories exist. Some experts believe it works by inhibiting an enzyme called citrate lyase, interfering with the conversion of unused carbohydrates into fat. Although HCA has this impact on carbs in a petri dish, it is unknown if it has the same effect once inside the body.

Additional specialists believe that HCA affects other carbohydrate-metabolizing enzymes such as pancreatic alpha-amylase and intestine alpha-glucosidase. Some believe it promotes appetite control by increasing the release or availability of serotonin in the brain. Nobody knows for sure how HCA works… or even if it works at all.

Is there any evidence that Garcinia cambogia can help you lose weight?

Several human studies have looked into the potential of Garcinia cambogia for weight loss. Some of these studies are of higher quality than others, and evaluations that combine trials to seek for an overall effect provide a better “larger picture” than simply looking at the results of a single experiment.

In 2011, an analysis found 12 trials that met their stringent quality criteria and investigated the effect of Garcinia cambogia for weight loss. They discovered evidence that Garcinia cambogia did help people lose weight in the short term, but the effect was small and barely noticeable. In 2015, 17 experiments, both in humans and animals, came to the same conclusion.

Surprisingly, both the active group (those taking GC) and the control group (those taking a sham – or an inert supplement) lost considerable amounts of weight for a 12-week treatment period in one of the largest individual trials of 135 participants. As many other studies have shown, the support and encouragement people receive when trying to lose weight are often more important than any diet or supplement.

For the time being, increasing your physical activity, avoiding alcohol, and eating a healthier diet rich in vegetables, whole grains, and less red meat is more likely to help you lose weight in the long run than taking Garcinia cambogia supplements.

Is taking Garcinia cambogia pills dangerous?

It’s vital to keep in mind that any product branded “natural” or “herbal” isn’t guaranteed to be safe. In the United States, herbal remedies that are classed as dietary supplements are regulated like food products. This implies they haven’t been subjected to the same safety and efficacy standards as pharmaceuticals.

Garcinia cambogia has been linked to liver damage when combined with other substances (for example, in the original formulation of the product Hydroxycut) as well as when used alone. Two severe cases have been documented. After taking 1000 mg of Garcinia cambogia for 15 days, a 45-year-old man developed serious liver failure necessitating a liver transplant, while a 52-year-old woman acquired unusually high liver function tests and coagulopathy (an impaired capacity of the blood to clot) after one week of using GC.

Several days after Garcinia cambogia was withdrawn, the second lady recovered without incident. The producer of Hydroxycut briefly pulled the product from the market, but it has subsequently reintroduced a modified version that does not contain Garcinia cambogia.

Other reported side effects include stomach discomfort, dry mouth, headaches, dizziness, and diarrhea when Garcinia cambogia is taken at the recommended dosage. Women who are pregnant or breastfeeding should avoid herbal treatments, and anyone with a heart ailment or other medical condition should get medical advice before using them. Garcinia cambogia has been shown in certain studies to drop blood sugar or interfere with diabetic control, so if you have diabetes, you should speak with your doctor.

On the plus side, unlike stimulants like phentermine, Garcinia cambogia does not work on the central nervous system, so it does not induce insomnia, anxiety, or heart or blood pressure problems, and its effectiveness does not diminish over time.

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Does Garcinia cambogia affect blood sugar levels?

There have been several conflicting claims about Garcinia cambogia’s effects on blood glucose control, with some celebrity endorsements even suggesting it could be beneficial for diabetics. While studies in rats showed a decrease in the amount of glucose absorbed and a lower spike in blood glucose levels after a meal, humans are not rats, so more research was needed to see if this also applied to humans.

In general, most studies have found no effect of Garcinia cambogia on blood sugar levels or insulin regulation; one study reported a reduction in healthy non-diabetic patients, while another reported an increase in fasting blood sugar levels in overweight people.

Human trials have proven conflicting, although laboratory studies on human cells and animal studies revealed Garcinia cambogia reduced cell lipid synthesis and boosted cholesterol breakdown. There have been no reports of triglyceride consequences. Garcinia cambogia appears to not affect blood glucose or cholesterol levels, and it does not appear to be advantageous for those with diabetes, according to the existing research.

Furthermore, Garcinia cambogia pills may contain other minerals such as calcium and potassium, which may have additive effects in persons who are already taking these supplements. Always read the label to discover what ingredients are in your supplement, and always consult your doctor before using any dietary supplements, especially if you are taking other drugs.

The Mysterious Power of Garcinia Cambogia

Weight is a major modifiable risk factor for heart disease, stroke, and type 2 diabetes, both of which are preventable causes of death. Even a small weight loss of 5% to 10% over six months may be beneficial. Many dietary supplements claim to make it simple to lose weight. Garcinia Cambogia is one supplement that appears to help with weight loss and lipid reduction.

What is Garcinia Cambogia?

Garcinia cambogia is a well-known fat-burning and weight-loss supplement. It is well-known for its ability to suppress appetite and prevent weight gain. It’s a small pumpkin-shaped fruit that’s widely grown in India and Southeast Asia. Hydroxycitric acid is the active ingredient in Garcinia Cambogia. It’s also known as Malabar tamarind, and it’s said to help lower cholesterol and blood sugar. It works as a fat-burning supplement and appetite suppressant.

This particular variety of fruit is excellent for flavoring fish curries and even food preservation. Some people take it as a dietary aid for various ailments, including rheumatism and intestinal issues. Garcinia cambogia is available in a variety of types, including capsules and powders.

The hydroxycitric acid inhibits an enzyme that transforms sugar to fat, according to studies. Citrate lyase is the enzyme that Garcinia cambogia is said to inhibit. Garcinia cambogia increases serotonin levels in the brain, which suppresses hunger and makes you feel less hungry.

Benefits of Garcinia Cambogia

Garcinia cambogia HCA has some advantages, including weight loss and appetite suppression. This feature makes it a desirable substitute for people who are overweight. Of course, it’s been used for more than just physical purposes. This is why it’s been around for so long. Even before weight-loss function was discovered, It may also be a good stomach remedy.

Weight Loss

The potential to help in rapid weight loss is the main advantage of Garcinia cambogia that most people associate with the supplement. Garcinia cambogia’s weight-loss effect is normal and internal, which means that people who use it don’t have to do a lot of physical activity or stick to a strict diet to reap the benefits.

Its effectiveness is primarily due to hydroxycitric acid (HCA), which improves the body’s ability to burn fat quickly. Evidence-Based Complementary and Alternative Medicine published a study that demonstrated that garcinia was successful for weight loss and had been in many cases.

HCA is said to block an enzyme involved in fat storage, according to some reports. This is one of the reasons why Garcinia Cambogia will aid weight loss. Although scientists have concluded that there is no conclusive proof that this supplement helps weight loss, anecdotal evidence abounds. Furthermore, other people have claimed to have lost a lot of weight after using it for a long time.

A group of overweight women took either Garcinia Cambogia extracts or a placebo for 60 days as part of a small study. Following that, the women who took the Garcinia cambogia saw their triglyceride levels drop by about a third. Triglycerides are a form of fat found in the blood, and high levels can increase heart disease risk.

Mood Booster

Garcinia cambogia is capable of enhancing other facets of life and its use as a weight-loss supplement. A deficiency of serotonin, for example, is linked to depression. Furthermore, low serotonin levels may lead to major depressive disorders, indicating a genuine link between mood and this neurotransmitter. HCA, on the other hand, can cause the release of serotonin, which improves mood. This demonstrates how Garcinia cambogia supplementation can help to improve a person’s mood.

Garcinia Cambogia can also aid in the treatment of depression and anxiety. This could be a dangerous venture for those on antidepressants known as selective serotonin reuptake inhibitors, or SSRIs, since adding Garcinia cambogia could cause serotonin toxicity.

Joint Health

Another advantage of Garcinia cambogia is that it improves joint health. Joint pain is often linked to higher body weight; when you gain weight, your joints’ pressure increases. Weight gain can cause joint pain, making walking difficult and running nearly impossible. Garcinia Cambogia, on the other hand, will help you lose weight and reduce the tension that your joints have to go through.

Improves Endurance

Garcinia cambogia can also help with athletic performance. This supplement will help you exercise longer by increasing your endurance.

Potentially Lowers Cholesterol and Blood Sugar

Garcinia Cambogia has also been linked to a reduction in cholesterol levels in other studies. In scientific research, however, the findings are not clear enough. Similarly, it can help certain people lower their blood sugar levels. On the other hand, doctors do not recommend it because determining who it works with is difficult.

Garcinia Cambogia Side Effects

Garcinia Cambogia has a few side effects that differ from person to person. However, it’s possible that the side effects are due to something else. The following are some of the known side effects that could occur as a result of using it.

Nausea

A variety of conditions can cause nausea. It normally starts with stomach discomfort and can progress to vomiting. The causes can vary depending on age, diet, and other personal factors. If your nausea happens only when you consume Garcinia Cambogia, you are most likely experiencing this side effect.

Diarrhea

Diarrhea is characterized by loose, watery bowel movements that occur regularly or at irregular intervals and is accompanied by a sense of urgency. Food allergy, liquid foods, laxative use, and anxiety are the most common causes. Food poisoning, stomach flu, lactose intolerance, or stomach allergies are all possibilities. If diarrhea follows intake of Garcinia Cambogia, then it is most likely a side effect.

Other Side Effects

Headache, dry mouth, and dizziness are some of the other Garcinia cambogia side effects. Mania, delusions, overexcitement, irritability, reduced need for sleep, and very rapid speech are some of the more serious side effects.

Warnings

For pregnant and lactating mothers, there is no concrete evidence that Garcinia cambogia causes any complications. Still, be cautious while taking it during these periods.

There is a possibility that garcinia is unsafe when taken orally. There have also been reports of people who ended up with serious liver problems. However, it is unclear whether or not it was a result of ingesting only Garcinia cambogia. Additionally, it can reduce the effectiveness of chemotherapy in cancer treatment.

Garcinia Cambogia Dosage and Instructions

When supplementing with Garcinia cambogia 60% HCA powder, take 500 mg one to three times per day. The 50% HCA powder goes by the same dosage. If you choose to take Garcinia cambogia in capsule form, take one capsule three times daily 30 minutes before a meal.

The right dosage of it as a weight-loss supplement varies due to several factors, including the user’s health and age. Although it is a natural supplement, overuse can be quite dangerous, and this is why you must contact your health service care provider before making use of it.

Similarly, following the dosage noted on the supplement’s body or contacting your pharmacist for the right dosage is essential. Also, ensure that you follow the pattern of intake that is indicated on the product packaging.

Why Take Garcinia Cambogia?

Garcinia cambogia may be highly effective as a weight-loss supplement. It is one of the most popular on the market as it doesn’t involve any extra effort to lose weight. It is especially effective for people looking to lose weight but have an issue controlling their food intake since it also prevents the body from craving food.

The Bottom Line

The process of losing weight could be a very difficult and grueling one. Apart from the physical exercises involved, it also involves mental strength and a great deal of discipline. This is why more often than not, overweight people slip back into unhealthy eating habits. However, with a supplement that burns fat and reduces the appetite, the weight loss process is a lot less stressful and can be more easily followed.

TOP 10 GARCINIA CAMBOGIA USES YOU MAY NOT KNOW

Garcinia Cambogia

Garcinia Cambogia is a small fruit having a shape like a pumpkin. It has gained increased popularity in the last few years. Garcinia Cambogia is basically derived from a fruit that comes in yellow, green, and red color and tastes like a sour similar to the taste of a tomato hence it is a very citric fruit and has ample iron, potassium, and calcium. This fruit is widely found in south India and known by many names such as pot tamarind, gamboge, red mango, etc. Garcinia Cambogia is not consumed directly but like a lemon, it is used in combination with meals. Click here now to learn more

Here are the top 10 uses of Garcinia Cambogia that you may benefit from: 

1. Garcinia Cambogia is used in a form of paste and powder. People of South India let this fruit dry and use it as a spice in their food such as banana curry to add taste and flavor. Also, it is used in the fish curry to reduce the pungent smell of fish.

2. Garcinia Cambogia is used to make different kinds of drinks and juices making people feel like it keeps them feeling full longer.

3. In addition to many uses Garcinia Cambogia is used as an ingredient of medicine to treat diarrhea, internal inflammation, ear infection, diabetes as well as digestive problems. Intake of this fruit as a medicinal drink relieves the patients of such illnesses.

4. Recently, Garcinia Cambogia has appeared as the most popular supplement for weight loss. It has a substance which possesses the properties of weight loss. According to advertisements although not tested scientifically Garcinia Cambogia blocks the formation of fat hence helping in reducing weight.

5. In addition to many uses, Garcinia Cambogia serves as a natural blood purifier and helps remove toxins from your blood. It is very important to make sure that your blood is purified at all times due to its several functions inside the body.

6. Garcinia Cambogia is also known to be used as an ingredient in wine.

7. With minimal research weight loss supplement is prepared from the skin of Garcinia Cambogia.

8. The peel of Garcinia Cambogia contains a high amount of hydro citric acid also known as HCA which restricts the storage of fat inside the body. HCA also assists in enhancing exercise performance.

9. As Garcinia Cambogia is an acid fruit, it contains the quality of clearing toxic build-up in the oral cavity.

10. Garcinia Cambogia also cleans up the toxins inside the body making it a great detox fruit that helps improve your immune system.

According to experienced persons, this fruit is worth a try so you must give it a try once at least.