Garcinia plant photo
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My True Story: How I Lost 10 kg Naturally In Two Months (or Less)
My friend came to visit me recently and he was shocked to see how slim I have become.
All this while he is interested in losing weight (he weighs 90 kg and it is big for an Asian) as well and he was curious how I did that.
I shared with him my “secret” formula.
As an afterthought, I guess many people out there who are like my friend – trying very hard to lose a few pounds but can’t see the results they wanted. Then they give up.
I wanted to share with you my own experience in losing weight. This post might help you to see hope again if you failed to lose weight in the past.
That’s the reason I wrote this post.
First off, I will not tell you about any fad diets or magic formula pills. Neither will I tell you you can lose weight with one single superfood. Because I truly believe a balanced diet is the only way to permanent fat loss and healthy body.
What I am going to share with you is what I found accidentally while I switched my diet to whole foods and 80% plant-based. I didn’t set out to lose weight in the beginning. My intention was to feed my family with healthy foods. Losing weight is a side benefit I got out of adopting a healthy family diet.
I am not saying you must lose weight to be fit and healthy. Because when you eat healthy, you body will adjust to an optimum weight automatically.
This is exactly what happened to me. After I changed to healthy foods, my body knew better and my weight has been reduced to 63 kg (139 lbs) since the diet change.
My current weight is the weight I had when I was in university – before I put on weight after consuming too much white bread.
Having said that, here are some advice for you.
Don’t get too hung up over your weight (also don’t over-trust figures like BMI (body mass index) as they are for reference only and not rules set in stone).
Another advice on weight loss: Skipping meals is the worst thing to do. You don’t want to skip meals but what you need to do is to replace your current diet with raw, unprocessed, and natural foods – as best as you can be.
Besides foods, does exercise play a role too in weight loss?
As in my case, the answer is no. I jog 2-3 times a week. Since my exercise routine remains the same throughout my diet change. I can conclude that my weight loss has got nothing to do with exercise. That simply means you can even lose weight just by changing your diet alone without exercise.
But again, I am not saying you don’t need to do exercise. Both diet and exercise are important for your well-being.
Let’s get down to what I did to lose 10 kg (22 lbs) in 60 days.
What I Did To Lose 10 kg
Here is the list of what I did (not in particular order) to lose weight.
Truth about garcinia cambogia and apple cider vinegar diet!
Of course, I am still doing these to maintain a healthy diet.
- Remove afternoon snacks totally. I used to have bread or biscuits with 3-in-1 coffee. All contain super high sugar content. By doing this alone, I lost 2-3 kg in 2 weeks. It took me about 3 days to getting used to not having snacks. It’s a mental game that you have to play. In case you really can’t give up snacks, take healthy alternatives such as raw cucumber sticks and herbal tea or green tea.
- Reduce animal products significantly. These include meat, butter, cow’s milk, eggs, etc. We only eat animal products on weekends. When we do, we try to get free range grass-fed products if possible.
- Include raw foods and juices. I started to include salads and juices in our diet since the change. I take juice only for breakfast. Last week I started to include wheatgrass as part of my juicing ingredients.
- Increase plant-based foods. We eat plant-based foods on week days. I even try sprouting. Items always on my grocery list are broccoli, kale, cauliflower, watercress, pumpkin, eggplant, tofu, cabbage, red and yellow peppers, bok choy, celery, tomato, spinach, cucumber, carrot, lettuce, miso.
- Include grains, legumes, and nuts and seeds. In the past, I had never taken any of these in substantial amount except brown rice. Since the change I now include the following in my diet: buckwheat, millet, quinoa, mung beans, chickpeas, lentils, split peas, sesame seeds, flax seeds, and sunflower seeds.
- Take healthy fats. Yes you read that right. We need healthy fats in our body and they won’t make you fat. Avocados, olive oil, nuts and seeds. I sometimes buy Udo’s Choice 3-6-9 Oil Blend as salad dressing. On the other hand, I avoid unhealthy trans fats and saturated fats that can be found in processed and packaged foods such as frozen foods, cookies and candy, chips, and fast food.
- Replace bread with flourless sprouted bread. White flour is the culprit of weight gain and obesity. I stay away as much as possible from white flour-based products… and yes this includes donuts! I use healthier alternatives such as buckwheat flour and spelt flour.
- Allow at least 12 hours gap before breakfast. For example, if I take dinner at 7pm, I will have breakfast at 7am or after the next day. This is to allow enough time for the body to digest what I had the night before.
One bright day my friend introduced me to Pure Cambogia Ultra and I was very reluctant about it but decided to give it a try.
You don’t need to be a rocket scientist to know how powerful the Garcinia Cambogia supplement is.
Don’t be alarmed if it seems too many things to do. You don’t need to do it all at the same time. To simplify things, pick one change you wish to do and do it until you are comfortable. Then move on to the next change. Changes made slowly are better accepted than everything done at one go.
To start off, I will suggest you take liquid (juice) for breakfast. The best is to combine fruits and vegetables although our focus here is to have more vegetables in raw form. Having fruits in your juice can be tasty and refreshing. If budget allows, get a masticating juicer such as Omega J8003. It is excellent for juicing leafy vegetables.
Important: Results may vary. You might not lose as much as I did. It could be more or less. My wife has lost 4kg. Not as much as I have but what is more important is you know you have got a healthy diet and eventually a healthy body – a body that is free from disease and sickness – regardless of weight loss or weight gain.
Before I Go…
I read this book only after I experienced weight loss. I DIDN’T lose weight because I read it. When I read the book, I said to myself: This is exactly what I am doing! And I can’t agree more with what he says as far as diet is concerned.
This book is about developing six-pack abs. However author Michael Geary puts more emphasis on diet than exercise. That shows the importance of diets over weight training if you want to lose weight and have a lean body. I totally agree with his principles behind what he proposes as a healthy diet – a diet that promotes permanent weight loss.
Only after diets are explained in great detail does Mike talk about exercises. If you are interested in weight loss (and healthy eating), I highly recommend you to get a copy of Mike’s book entitled Truth About Abs. The diet section is so seriously good that you get your money’s worth just by reading that section only. I mean it. Note: I’ll earn a small commission on each sale that results from my link.
Update: Later I wrote a review of Truth About Abs. Click here to read Truth About Abs Review.
Uses of Garcinia Kola
Garcinia kola or bitter kola is a tree that grows in the rain forests of west Africa. The fruit, seeds, nuts and bark of the plant have been used for centuries in folk medicine to treat ailments from coughs to fever. According to a report from the Center For International Forestry Research, garcinia kola trade is still important to the tribes and villages in Nigeria. As with any herb, never consume garcinia kola without first discussing its use and benefits with your physician, especially if you are currently being treated for other medical conditions or are on any medications.
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Improve Lung Function
Garcinia kola has been used for centuries to treat chest colds in traditional medicine, but research has taken a look and found out why it is effective.
HCA-SX has been clinically shown to promote weight loss, better metabolism, and reduced appetite.
A study in the 2008 issue of The Internet Journal of Pulmonary Medicine, performed on mice, reports that garcinia kola improved respiratory function after 28 days of use of a garcinia extract. Written by David A. Ofusori, MSc, from Igbinedion University in Nigeria, the study shows that garcinia kola works by dilating the alveolar ducts and sacs in the lungs by improving the strength of the fibers in the lung tissue. Garcinia kola's beneficial lung properties are attributed to its high antioxidant content.
Reduce Eye Pressure
An increase in eye pressure can lead to glaucoma, according to a report from The New York Times Health Guide. Researchers at Lagos University Teaching Hospital in Nigeria tested the effectiveness of eye drops that contained 0.5 percent extract of garcinia kola. The results of their study, published in the January 2010 issue of Middle East African Journal of Opthamology, showed that the opthamolic solution that contained the garcinia significantly reduced eye pressure when used twice a day.
Osteoarthritis is the most common form of arthritis, characterized by pain, inflammation and limited movement in the joints, according to the National Institutes of Health. Causes of osteoarthritis can include joint injury, obesity and aging. Since many arthritis sufferers prefer natural herbal medicines to other pain relievers and medications, researchers at Obafemi Awolowo University in Nigeria tested the effects of garcinia kola against arthritis symptoms. The results of the study, written by Olayinka O. Adegbehingbe and published in the July 2008 issue of the Journal of Orthopaedic Surgery and Research, conclude that garcinia kola significantly reduced inflammation and pain and increased joint movement in subjects that had osteoarthritis symptoms. It is believed that garcinia kola works well as a result of its antioxidant properties.
The side effects reported from the garcinia kola use in this study were weight loss, increase in sex drive and extended sleep. If you take garcinia kola and experience diarrhea, hives, irregular heartbeat or other signs of allergic reaction, discontinue use immediately and seek medical attention.
How to Lose Weight Fast on a Vegetarian Diet
A vegetarian diet isn't a guaranteed way to lose weight. You can very well eat processed chips, cereal, energy bars and pasta as the bulk of your diet and still be heavier than someone following an omnivorous diet consisting of lean meats and leafy greens. Long-term vegetarians, though, do tend to have less body fat and lower cholesterol than meat eaters, reported a study in Nutrition Research and Practice published in 2012.
Both the control and garcinia group were placed on high-fiber, low-calorie diets.
Vegetarians successful at keeping a healthy body weight focus on eating whole foods, such as beans and legumes, fresh vegetables, soy protein and, if ovo-lacto, eggs and milk. To lose weight quickly, even when vegetarian, you'll still need to moderate your calorie intake and exercise.
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Weight Loss Fundamentals
Weight loss on any type of diet occurs when you eat fewer calories than you burn. A deficit of 3,500 calories leads to 1 pound lost. You create this deficit by cutting calories, exercising more or a combination of the two. The Centers for Disease Control and Prevention recommends not losing weight at a rate faster than about 2 pounds per week, or you'll be less likely to keep it off. This may not fit your definition of "fast," but it's the most manageable and safest rate.
A 2-pound-per-week weight loss requires a deficit of about 1,000 calories per day. But don't consume fewer than 1,200 calories per day, which can leave you nutritionally deficient. After you figure out your daily burn -- use an online calculator or consult with a dietitian -- determine if you can safely cut out 1,000 calories. If not, plan on using a combination of physical activity and reduced calories to achieve your goal. Exercise expedites weight loss for vegetarians and omnivores.
Types of Vegetarian Diets
One of the benefits of a vegetarian diet is that you're cutting out potentially high-calorie foods, such as fatty meats, poultry with the skin and processed meat. A vegetarian diet includes no animal flesh and sometimes no animal products. A lacto-ovo vegetarian chooses to eat dairy and eggs along with plant foods; a lacto-vegetarian eats dairy and no eggs; and a ovo-vegetarian only eats eggs, but no dairy. A vegan consumes only plant foods. All can help you lose weight, but ovo-lacto vegetarian variations need to be extra careful to avoid full-fat dairy and baked treats made with butter and eggs.
A 2007 study in the journal Obesity compared a low-fat, vegan diet with the Therapeutic Lifestyle Changes Diet, or TLC, diet promoted by the National Cholesterol Education Program on weight loss for 14 weeks and weight-loss maintenance over two years. Researchers found that vegans lost more weight than TLC dieters and kept lost weight off better. The TLC diet restricts fat intake, advising dieters to skip butter and cheese as well as red meat, but permits dieters to eat lean animal proteins, including skinless chicken and fish. A vegan diet has eaters subsist on leafy greens, starchy vegetables, soy proteins, beans and legumes and some nuts and oils.
A Vegetarian Weight-Loss Plan
Once you know exactly how many calories you need to prompt weight loss, and how you want to structure your diet, make those calories consist of whole, unprocessed foods.
Although the body does try to get rid of toxic residue from foods, due to a sluggish colon, it is not entirely successful in removing all the toxins.
Skip the refined sugar and grain options that may fit the definition of vegetarian, but add excess calories and limited nutrients.
Poached eggs or egg whites with veggies, scrambled soft tofu with salsa or a fruit smoothie made with yogurt or vegetarian protein powder make nutrient-dense breakfasts that have protein to help keep you full. A large salad with chickpeas, vegetable soup with kidney beans or a black-beans-with-brown-rice dish are all high-fiber lunches. The beans add fiber as well as protein, both of which help make you feel more satisfied and not deprived. For dinner, stir fry tempeh or tofu with minimal oil and serve with a mound of roasted vegetables, or steam the veggies and spritz with lemon juice. A small serving of whole grains, such as quinoa or wild rice, or a starchy vegetable round out the meal. The size of your servings depends on how many calories you've figured you need daily to achieve your goal.
Vegetarian Snack Pitfalls
To lose weight quickly, you may need to limit certain snacks that are healthy and vegetarian, but can easily lead to overeating. A scant handful of nuts or two tablespoons of hummus fit into a vegetarian weight loss plan, but if they turn into a half- or full-cup serving, you're better off resisting them altogether. Opt for a snack of plain, low-fat yogurt with berries, a piece of fresh fruit or cut-up vegetables, instead.
Stay away from fried vegetarian foods, including french fries and tempura vegetables. Don't deprive yourself of fats altogether when trying to drop pounds, though. Just opt for healthy unsaturated versions by sprinkling a few seeds over your salad, tossing roast vegetables in a tablespoon of olive oil, or adding a tablespoon of chia seeds to your morning smoothie.
Just because a food item says it's vegetarian doesn't mean it's low-calorie. Vegetarian and vegan cookies, cupcakes and pizza usually contain large numbers of calories and could undermine your results. Salads are excellent meal options, as long as you limit the amount of high-calorie toppings -- including croutons, creamy dressing, cheese crumbles, dried fruit and candied nuts.