Garcinia cambogia after pregnancy

Garcinia cambogia after pregnancy
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Garcinia Cambogia, Dr Oz and Free Trial Supplement Reviews

Pure Garcinia Cambogia and Dr.Oz Overview

The conscious need to take care of your health is not so prevalent when you’re young. But when you reach a certain age, say, 25, you begin to feel the consequences of poor lifestyle choices.

Bad food choices, lack of exercise, and exposing your body to toxins such as cigarettes and chemically-laden products can give you poor health. Specifically with bad food choices, once you pack on the pounds, it can be the hardest thing in the world to get rid of.

But alas, diet and exercise aren’t exactly the most pleasant things to do. One, you’d have to sacrifice your cravings ; and Two, you’d have to spend hours and hours at the gym everyday for at least a couple of months. Most people don’t have the luxury nor the desire to do either of these things, and thus the need for weight loss supplements.

Get a Bottle of Garcinia Cambogia Now

One of the most hyped and best selling weight loss pills in the industry today is garcinia cambogia. It was first introduced by a famous TV Doctor, Dr.Oz. He is well known and respected in the health community and has endorsed many different health supplements. Garcinia cambogia is the most popular one and has helped many around the world lose weight quickly and safely. Are all the supplements sold online recommended personally by Dr.Oz ? Absolutely not. The best you can do is follow his recommendations which we cover completely in this guide.

Made of extract form the renowned fruit from Southeast Asia, this supplement has become so popular that literally hundreds of brands are available in the market .

A lot of these brands actually offer garcinia cambogia free trials but before you jump on the bandwagon of natural weight loss, you have to equip yourself with the basic knowledge about what the supplement is, what it does, and how to choose the best quality brands for your body.

In this post you will learn everything you need to know about garcinia cambogia supplements and also you will learn about free trial offers. Are you here to learn about garcinia cambogia in general or do you want to get a bottle of our recommended brand? If you want to try it now, click the link below.

What Are These Diet Pills?

If you’ve heard of the fruit called gummi gutta or Malabar Tamarind, it’s actually also known as garcinia cambogia. It grows naturally in the regions of Southeast Asia, specifically areas that are very near the equator. This tropical fruit is a staple in many regional dishes, known for its incredible sour taste, but also for its ability to make people feel fuller than usual.

During the 1970’s, a group of scientists wanted to study the fruit because it also had certain medicinal properties used for gastrointestinal issues, as well as for menstrual cramps.

What scientists discovered paved way for the new generation of weight loss solutions – and that’s garcinia cambogia supplements. Scientists discovered an incredible breakthrough that explained why eating the fruit will make you feel full.

They found out that the fruit’s rind actually contains high levels of a compound called HCA or Hydroxycitric Acid. Successfully isolating this compound, scientists studied it extensively and after several trials, concluded that HCA is a potential solution to fight obesity.

HCA is touted as the key ingredient why the fruit extract as a supplement is an incredible solution for weight loss. Through this incredible compound, supplements with extract from the fruit have the ability to aid in safe, natural, and effective weight loss.

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Scientific Studies Proving the Effectiveness of The Extract

HCA or garcinia cambogia rose to international prominence in the weight loss industry since the beginning

of 2012 when it was recommended by TV’s most popular doctor Dr.Oz. Since then, it has remained at the forefront of safe and natural weight loss supplements.

However, what most people don’t know is that garcinia cambogia as a commercially available supplement has been around for the past 3 decades. When scientists studied the HCA extract, the subjects were exclusively animals, specifically rats. Since results were promising, numerous studies around the world have been conducted on human subjects.

The results of these studies were mixed, which explains why q hasn’t been so popular in the last decades. However, as more and more trials were conducted, the scientific world came to realize the qualifications and the rules of dosage for a truly effective garcinia cambogia supplement.

Among these promising studies included that of Downs, BW and others, which was conducted in 2005. You can find further information about this clinical trial at the US National Library of Medicine National Institute of Health website. The results showed that subjects who took HCA with calcium and potassium were shown to have increased thermogenesis, increased bone density, increased metabolism, increased energy, increased serotonin levels, reduced appetite, and overall reduced body weight.

In another study, which was published in the International Journal of Obesity and Related Metabolic Disorders in 2002, a study called “The Affect of Hydroxycitrate on Energy Intake and Satiety in Overweight Individuals,” showed that a group of 12 subjects who took 900mg of HCA over the course of 12 weeks consumed less calories, experienced less snacking, and had an overall reduced body weight.

Studies like these and hundreds of other clinical trials are found in journals, publications, and many organizations’ websites. In fact, when garcinia cambogia was first recommended by the famous TV doctor, he was actually impressed with all the scientific data that provided evidence of the fruit’s incredible ability to aid in healthy weight loss.

Does It Work?

Garcinia cambogia supplements work through the actions of HCA.

Regularly include proteins like cage-free eggs and wild-caught fish in your meals.

This amazing compound does 2 things to the body – 1. Suppresses Cravings, and 2. Stops Fat Production in the Body.

Suppression of Appetite

Scientists discovered that HCA actually increases the levels of satiety – which is the satisfaction that you get when you eat food. When you’re satisfied with your very first bites, the easier for you to eat less because you’ll feel that you’ve already had enough to eat.

Scientists believe HCA’s ability to suppress appetite has something to do with how it increases the levels of serotonin in your brain. Serotonin is also known as the “happy hormone” because it naturally lifts your mood and regulates sleep. This lessens your stress levels and keeps you from emotional eating as well.

When you have good mood, feel satisfied, and feel less stressed, the easier it is for your body to say no to sweets, cravings, and bad food choices. When you are satisfied very early in your meal, it lessens your need to eat more.

This incredible ability of HCA results to lower daily calorie intake without the effort, less weight gain without going hungry, and weight loss without starving yourself. This is the ingredient you must be looking for when buying a quality garcinia cambogia supplement.

Get a Sample Bottle of Garcinia Cambogia

Prevention of Fat Production

Scientists also discovered that HCA inhibits an enzyme called citrate lyase. This enzyme converts carbohydrates or glucose into fat tissues when your body doesn’t use the energy it produces. However, when you take the supplements, HCA somehow stops citrate lyase from doing what it does.

Instead, HCA uses these carbs for more energy and even taps into stored fat for fat burning and the prevention of new fat from forming.

With appetite suppression and fat prevention, garcinia cambogia addresses two of the major problems and issues of weight gain and weight loss – making it one of the easiest and most effective ways to lose weight done the natural way.

Try a Pure Quality Supplement

Because it has become so popular in the last 3 years, garcinia cambogia supplements are found almost anywhere in the world. In fact, there are literally hundreds of brands available online that it’s almost close to impossible to find that one true and genuine brand that truly meets the qualifications set in the industry.

Before you go ahead and buy your very first supplement, here are the things you need to know to determine if a particular brand is of high quality:

1. The bottle must have “HCA” or “Garcinia Cambogia” printed on the label.2. The product must have at least 50% pure and potent garcinia cambogia extract.3. It must use only natural ingredients with no fillers, no binders, and definitely no artificial ingredients whatsoever. Only pure supplements are effective for weight loss. 4. Each capsule must contain at least 500mg of HCA, and not exceed 3000mg. The minimum daily dosage must be 1500mg or weight loss won’t occur.5. The brand must have manufacturing facilities that are FDA-registered.6. The brand must be certified with FDA’s Good Manufacturing Practices, to ensure that a 3rd party confirms it adheres to the safety and production standards set in the industry.

When a certain product meets all these qualifications, then you know you have a top quality product and that it’s worth buying. Click here to try our recommended brand.

How to Optimize the Results for Weight Loss

There are many reports of actual users saying garcinia cambogia doesn’t work, or that it’s a scam and not legit. What consumers need to know about it is that not all brands are made the same. Just because a certain brand uses the name, it doesn’t mean that it adheres to the standards set in the industry.

According to Dr. Harry Preuss, who is a researcher and pathologist at Georgetown University and a leading garcinia cambogia researcher, certain protocols must be laid in place for these supplements to work.

Just because you’re taking garcinia cambogia pills, it doesn’t mean it will do all the work for you. The list mentioned above are the things you need to consider when buying your supplements. If the brand doesn’t meet any of these requirements, then there’s a high probability that the product will not yield great results.

Calcium and Potassium

Other things you need to know is that certain natural ingredients can enhance the effects of HCA. One of these is calcium. Calcium dramatically increases HCA absorption, as well as its effectiveness. It also has the ability to reduce the degradation of HCA into an inactive form of the compound.

Another ingredient is potassium, which is needed to make HCA more bioavailable in the body. The poorer bioavailability, the greater need for the body to take more doses to be effective for weight loss.

Both potassium and calcium can greatly increase the benefits of HCA but it’s important to note that only these two, as well as magnesium, are the only added ingredients that are considered to be helpful in achieving optimum results in weight loss.

Take the Pills on an Empty Stomach

Another thing needed to make HCA extremely effective in making you lose weight is taking it on an empty stomach. Typically, you need to take one capsule 30-60 minutes before each meal. This is highly recommended because HCA can interact with food, in a process called “food effect.” When this happens, HCA can become inactive, yielding zero results for weight loss.

Eat a Balanced Diet and Do Some Light Exercises

While you don’t need to diet or exercise when you take the diet pill, diet and exercise will take your weight loss into the next step.

It is also believed that it can minimize the insulin and sugar level within the body.

Firstly, do not lose hope if you are overweight and are not able to shed those stubborn fats.

The extract may lower your calorie intake and help you lose and burn fat, but it won’t give you a lean and firm body.

You’d need to have better food choices and exercise to have an overall healthier and fitter body.

Garcinia Cambogia Free Trial Offers

Because there’s so much competition in the world if weight loss, numerous brands offer exclusive free trial offers. Most of these brands give out free bottles for first time users to entice them to buy their products once users have started taking them. If you aren’t familiar with garcinia cambogia supplements, these offers can be a great way to test the product.

If all conditions are right, garcinia cambogia trial offers are great opportunities for clients to gauge which brand really works for them. Most trials are offered for 14 days, which is enough time for users to start feeling the benefits such as reduced appetite and minimal weight loss.

Most significant results occur in 4 weeks but for top quality brands, you’ll instantly feel the difference in your appetite even in just a few days of use.

Real Customer 3 Weekly Reviews

Garcinia Cambogia supplements aren’t just popular in the weight loss industry for nothing. Countless scientific evidence points to their incredible effectiveness in natural weight loss. They may not give you overnight results, but their all-natural methods to lower your body weight is the simplest and most effective in the market.

You have to know the qualities of a high quality garcinia cambogia brand and once you take these requirements to heart, you’ll definitely have a top quality supplement in your hands.

Free trials are fantastic ways to introduce yourself to a brand’s performance but they can be tricky. Always know the terms and conditions and be sure to check with customer service in cases of cancellation.

Losing weight has never been so easier and when you know what to look for, getting the weight and body you’ve always wanted can be a very close reality. Get started yourself today.

Click Here to Get a Free Bottle Now

Disclaimer: This website is for information purposes only. Non of the information on this site is medical advice or substitute for medical advice. You should seek health advice from a healthcare professional ONLY.

Garcinia Cambogia: Safe for Weight Loss?

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In this Article

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Garcinia cambogia, a tropical fruit also known as the Malabar tamarind, is a popular weight-loss supplement. People say it blocks your body's ability to make fat and it puts the brakes on your appetite. It could help keep blood sugar and cholesterol levels in check, too. You'll find it in bottles on the shelf at the store as well as mixed with other ingredients in diet products.

Does it live up to its hype? Maybe a little, but it might not be worth it.

How It Works

The active ingredient in the fruit's rind, hydroxycitric acid, or HCA, has boosted fat-burning and cut back appetite in studies. It appears to block an enzyme called citrate lyase, which your body uses to make fat. It also raises levels of the brain chemical serotonin, which may make you feel less hungry.

But actual weight loss results aren't impressive. A review published in the Journal of Obesityfound that people who took garcinia cambogia in studies lost about 2 pounds more than people who didn't take it. The reviewers couldn't say for sure that the weight loss was because of the supplement. It could have been from the lower-calorie diet and exercise programs the people in the studies typically followed. Better studies are needed to find out if HCA really helps people lose a lot of weight and keep it off.

Type 2 Diabetes and High Cholesterol

Garcinia cambogia may make it easier for your body to use glucose, the sugar your cells need for energy. Mice that got garcinia cambogia in one study had lower insulin levels than mice that didn't. That's another reason, besides weight loss, that people with diabetes are interested in it. However, if you're taking garcinia cambogia along with a medication to control your blood sugar, your glucose could get dangerously low.

Some research has found that garcinia cambogia can also improve cholesterol levels, lowering triglycerides and LDL (the "bad" cholesterol) and raising HDL (the "good" cholesterol). But you shouldn't use it if you're already on a prescription for your cholesterol.

Possible Side Effects

When you take garcinia cambogia, you might get:

In 2009, the Food and Drug Administration warned everyone to stop using a weight-loss product that contained garcinia cambogia because some people taking it got serious liver problems. The product had other ingredients, too, so it's not clear that garcinia cambogia was to blame. While some research suggests the supplement is safe for your liver, other research says no.

Garcinia cambogia may interact badly with:

You definitely don't want to use it when you're pregnant or nursing, or if you have kidney or liver problems. It is possible that manic symptoms may emerge as a side effect.

To Buy or Not to Buy

Since study results are mixed, you should talk with your doctor to help you decide if taking garcinia cambogia is a good idea. Even if it's safe, it may not help you lose much weight. It's probably wiser to spend your money on healthy food or an exercise DVD.

Onakpoya, I. Journal of Obesity, 2011.

NYU Langone Medical Center: "Weight Loss Aids."

Byrne, S. Consumer Reports, March 24, 2014.

Wielinga, P.Y.

Also important- doctors do not recommend a specific brand of GC, but just generally the fact that the HCA concentration should be high.

American Journal of Physiology, June 1, 2005.

Leonhardt, M. Nutrition, October 2004.

Hayamizu, K. Fitoterapia, April 2003.

Preuss, H. Nutrition Research, January 2004.

Preuss, H. Diabetes, Obesity and Metabolism, May 2004.

Preuss, H. International Journal of Clinical Pharmacology Research, February 2005.

Drugs.com: "Garcinia (hydroxycitric acid)."

Kim, Y. World Journal of Gastroenterology, Aug. 7, 2013.

Stohs, S. Toxicology Mechanisms and Methods, November 2010.

Clouatre, D. World Journal of Gastroenterology, Nov. 28, 2013.

Marquez, F. Critical Reviews in Food Science and Nutrition, Issue 7, 2012.

Medscape: "Leukotriene Receptor Antagonists."

Garcinia Cambogia: Does This Hyped Weight Loss Supplement Really Work?

Garcinia cambogia (GC) is a small, pumpkin-shaped fruit that grows in Southeast Asia and India. The key active ingredient found in the rind of garcinia cambogia is hydroxycitric acid (HCA), which some research suggests can help certain people lose weight. (1)

Currently, there are at least 14 separate HCA-containing products sold over-the-counter to consumers labeled as “garcinia cambogia.” Most people are drawn to the idea of using GC because of the potential that it can provide near-effortless, quick weight loss without the need to change someone’s overall diet or lifestyle very much.

GC itself is not a new product; in fact, it’s been consumed in parts of Asia for many years, although not for the purpose of losing weight. Since GC (traditionally also known as the Malabar tamarind) first began to gain popularity in the U.S. several years ago — after appearing frequently in the media and on popular health-related TV shows — sales have gone up dramatically. More and more people are purchasing this so-called “weight loss miracle drug” in hopes of losing stubborn body and stomach fat they’ve been struggling with for years.

But just like most other weight-loss supplements, pills and products, studies regarding GC’s effects and safety have been mixed. While there’s some evidence that HCA might be able to aid in weight loss even when someone does not exercise often or change his or her diet very much, there’s also concerns regarding serious side effects that can occur, including liver damage or failure, anxiety, fatigue, dizziness, and digestive problems.

Remember that just because GC is derived from a natural fruit doesn’t mean it’s always completely safe. So is garcinia cambogia ultimately worth trying? What’s the truth with this purported weight-loss supplement? Let’s take a look at how HCA works, in what situations GC might be helpful, and what adverse reactions are possible when using any type of weight loss drug.

Finally, it’s worth considering the fact that time and time again we see various fad diets and products publicized to help boost weight loss — but what really works in the end is living a healthy lifestyle long term.

Does Garcinia Cambogia Work? What the Studies Tell Us

Garcinia cambogia reviews, research results and weight loss testimonials have been mixed to say the least. By far the most well-publicized benefit of using garcinia cambogia is its ability to increase weight loss. Other claims that are commonly made about garcinia cambogia’s effects include:

  • loss of appetite or less of a desire to eat than usual
  • reduced cravings for unhealthy foods, such as sugar addiction
  • a more positive mood (including feeling happier, more energetic and less tired)
  • increased energy and concentration
  • stabilized blood sugar levels
  • improved bowel movements
  • reduced joint pains
  • improved cholesterol levels
  • stronger desire to be physically active

Most of the claims above have not been backed by scientific studies, however some have. Let’s review the benefits of garcinia cambogia that actually have some merit and seem to be effective in some manner.

Some studies have found that garcinia cambogia might, in fact, be able to help with low amounts of fat loss, plus some of the other health concerns mentioned above, although its effectiveness is rarely strong or consistent. For example, research suggests that HCA works by blocking a certain enzyme called adenosine triphosphate-citrate-lyase, which contributes to the formation of fat cells. But studies comparing GC’s effects to controls have found that it might only increase weight loss by a mere one to two pounds on average.

These findings are exactly what researchers published in the Journal of Obesity in 2011. When they compared people who took garcinia cambogia extract to those who didn’t, the weight difference was very small (on average just about two pounds). Plus, it wasn’t even possible to conclude that GC was directly responsible for the additional pounds lost.

The meta-analysis reviewed results from 12 different trails involving GC and revealed a small, statistically significant difference in weight loss favoring use of garcinia cambogia products containing HCA slightly over use of a placebo. However, the analysis also found that some studies showed digestive side effects (“gastrointestinal adverse events”) were twice as common in HCA groups compared with placebo.

Results from various weight loss studies involving GC have been very mixed. One study in the meta-analysis reported a significant decrease in fat mass in the HCA group compared with placebo, two studies reported a significant decrease in visceral fat/subcutaneous fat/total fat areas in the HCA group compared with placebo, but two other studies found no significant difference at all between HCA and placebo.

Bottom Line: Some people experience digestive symptoms, headaches and skin rashes when taking garcinia cambogia.

A study that was published in the Journal of the American Medical Association found that GC used for 12 weeks (1,500 milligrams dosage) “failed to produce significant weight loss and fat mass loss beyond that observed with placebo.” (2)

The conclusion of the meta-analysis regarding garcinia cambogia? Researchers summed up their findings by saying that “the magnitude of the effects are small, and the clinical relevance is uncertain. Future trials should be more rigorous and better reported.” (3) The bottom line is that if you’re struggling to lose weight, GC likely won’t be the answer, according to trial and controlled studies.

Studies have also suggested that it’s possible that HCA found in garcinia cambogia can help lower someone’s appetite by increasing production of the neurotransmitter serotonin, which is associated with calm and happy feelings — and therefore, sometimes appetite suppression, less cravings and reduced desire for comfort foods. Animal studies show it might also help increase energy expenditure. (4)

Keep in mind, however, that this isn’t the case with all people, and there are other, potentially less risky ways to better manage your appetite and boost serotonin production (such as eating balanced meals with protein foods and healthy carbs at regular times throughout the day).

There’s some support for garcinia cambogia being able to improve cholesterol levels and lower high triglycerides. It might also be able to help raise HDL “good” cholesterol. It’s not safe for anyone already taking medications that affect cholesterol, however, and its effects don’t seem to be very reliable or strong.

Studies have found that GC has “no significant effect on anthropometric parameters, REE, triglycerides or glucose levels” but might have a small effect on lowering cholesterol. (5) Keep in mind that there are also plenty of other natural ways to improve cholesterol levels, including exercising and eating more dietary fiber from high-fiber foods like veggies, nuts, seeds and beans.

Finally, what about CG’s effects on blood sugar levels? Some evidence exists showing that garcinia cambogia can help control blood sugar by improving how cells take up glucose (sugar) to be used for energy. One way in which it might improve weight loss is through inhibition of pancreatic alpha amylase enzymes, changes in intestinal alpha glucosidase and alterations in fatty acid synthesis. This might be able to change how carbohydrates are metabolized. (6)

This might possibly help your body respond to insulin better, although it can raise the risk for having low blood sugar levels in some people, too. If you have a history of blood sugar swings, you’re prediabetic, diabetic or taking medications that alter insulin’s effects, GC might make your blood sugar drop dangerously low. While this doesn’t appear to happen in everyone who takes GC, it’s something else to consider and something to discuss with your doctor.

Potential Garcinia Cambogia Side Effects

While some people claim they don’t experience any side effects at all from using GC, others have had very different experiences. Here’s one disturbing account regarding the use of garcinia cambogia extract that you might not have heard about: It’s contributed to at least several patients winding up in the hospital with liver failure and needing emergency liver transplants.

A 2016 article published by the Transplantation Center at the Mayo Clinic reports that millions of Americans regularly use herbal supplements, often in pill form, but aren’t aware of their full effects. Many weight loss drugs pose potential hidden dangers and are “associated with hepatotoxicity and acute liver injury.” (7)

In the case of garcinia cambogia, it can easily be overused and is not very well-regulated. Some manufacturers recommend taking high doses multiple times per day, for example 30 to 60 minutes before every meal for eight to 12 weeks straight. (8) Aside from liver damage, other garcinia cambogia side effects that can occur include:

  • becoming fuzzy or weak
  • fatigue and brain fog
  • skin rashes
  • an increase in catching colds/lower immune function
  • dry mouth and bad breath
  • headaches
  • digestive issues like nausea, trouble eating or diarrhea

Something else to consider about GC is the long list of its potential medical/drug interactions. Many people should avoid garcinia cambogia due to how it can affect other medications, pregnancy, nutrient levels, blood sugar and more. Garcinia cambogia can potentially interact badly with: (9)

  • pregnancy and breastfeeding
  • existing cases of liver or kidney damage
  • medications that are taken to control asthma and allergies
  • diabetes medications and insulin
  • iron supplements (usually taken by people with anemia)
  • pain medications
  • medications used to control mental disorders like anxiety and depression
  • statin drugs that lower cholesterol
  • blood thinning drugs (like warfarin)

How Much Garcinia Cambogia Should You Take?

If you decide that you still want to try taking GC for weight loss or its other benefits, here’s what you need to know about dosage recommendations for products containing HCA:

  • Studies using GC have used a wide range of doses, anywhere from one gram to 2.8 grams daily.

    While this occurs, more carbohydrate calories can be stored as glycogen that can be used for energy production and less carbohydrate calories are converted to fat for storage.

    Typical doses are ususally between 250–1,000 milligrams per day.

  • Study durations have also varied widely, ranging from using GC between two to 12 weeks at a time.
  • The optimal dose of HCA is currently still unknown. It’s not clear if a higher HCA dosage even means a higher bioavailability of HCA once consumed.
  • There does seem to be a significant correlation between the dosage of HCA and body weight loss, meaning higher doses have slightly more effects.
  • Garcinia cambogia continues to be the most widely used supplement in studies for providing HCA, however aside from GC, HCA can also be found in supplements made from the plant Hibiscus subdariffa.
  • Because most studies have investigated the effects of GC taken for about eight weeks, researchers believe this is ultimately “too short a time to assess the effects of HCA on body weight.”

To err on the safe side, avoid buying garcinia cambogia “formulas” or “supplement blends,” which might fail to report all of the other ingredients included or accurate levels of HCA. Many proprietary formulas are made by manufacturers that only use a fraction of the active ingredient or standard dose to keep costs down. Always read labels and look for the words “pure garcinia cambogia” and “hydroxycitric acid (or HCA) extract” (this should be around 50 percent to 60 percent of the product). If you purchase a blend and see an ingredient listed without an amount, that can be a red flag that you don’t know exactly what you’re getting.

11 Weight Loss Methods That Really Do Work

In just about all studies involving garcinia cambogia, researchers note that it’s hard to tell if any demonstrated benefits (weight loss, reduced cholesterol, etc.) are really due to GC or are actually influenced by other factors like the subjects eating lower-calorie diets or exercising. It’s always possible for any supplement to cause a “placebo effect,” where subjects wind up changing their outlook and habits simply because they believe the product is helping them (even if it isn’t actually doing anything).

Another interesting fact that the Journal of Obesity meta-analsis reports is that most of the included studies “failed to indicate whether or not outcome assessors were blinded, and seven studies did not even specify who funded the garcinia cambogia studies.” While it’s possible that garcinia cambogia might help you lose an additional one to two pounds if you take it regularly, most experts don’t think it’s worth the money or the risk — especially considering its effects are so small and inconsistent.

Ultimately, taking weight loss supplements won’t teach you much about eating an overall healthy diet, finding ways to enjoy exercise, or practicing “intuitive eating” and managing cravings. So what can you do to move in the right direction of losing weight safely? Weight loss efforts should always be realistic, safe and sustainable. Remember that the real goal is to reach a healthy weight and stay there for life. That’s why quick fixes and fad diets have been shown in studies to fail in the long run over 95 percent of the time.

Here are some of my favorite tips for losing weight using reliable methods that really work:

  1. Get good sleep! A lack of sleep (less than seven to nine hours nightly for most people) can mean a lack of weight loss.
  2. Eat more fiber: Adults need to aim for at least 25–30 grams daily from things like veggies, fruit, ancient grains, sprouted legumes and seeds.
  3. Use healthy fats: Coconut oil has natural fat-burning effects just like GC does, plus many more benefits like improving gut health, too. Other healthy fats that can help control your appetite include real olive oil, avocado, fats from grass-fed beef, nuts and seeds.
  4. Utilize adaptogen herbs: Adaptogen herbs like maca, ginseng and rhodiola can help control health conditions that can make it hard to lose weight (like high amounts of stress, thyroid issues, leaky gut, adrenal fatigue, cellular toxicity and candida).
  5. Don’t skimp on protein: Protein foods are satisfying and essential for building muscles. Regularly include proteins like cage-free eggs and wild-caught fish in your meals.
  6. Consume probiotics: Probiotic foods and supplements not only help balance improve digestive health, but they also balance hormones, raise immunity, control your appetite and play a part in weight control.
  7. Switch up your exercise routine: Try burst-training exercises and other forms of high intensity interval training (HIIT) to keep challenging your muscles, work in with a group, add in weight training, and relax with yoga in between workouts.
  8. Stand up more during the day: Sitting for long periods of time is associated with being overweight and a higher risk for obesity.
  9. Sneak more fitness into your day: Take the stairs, do body weight exercises at home. or try wearing a fitness tracker for motivation — try some of these exercise hacks.
  10. Schedule your workouts ahead of time: This makes it much more likely you’ll follow through.
  11. Useessential oils for weight loss: Natural oils including grapefruit, cinnamon and ginger oil can help control your appetite, hormones and digestive symptoms.

From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more.