The latest research shows that 71.6 percent of adults in the U.S. are either overweight or obese. Forty-nine percent of adults (many of whom fall into one of these categories) also report wanting to lose weight.
If you’ve been struggling to lose weight, adding some supplements to your routine might help. One of the most popular and effective weight loss supplements on the market is Garcinia Cambogia.
Never heard of this? Not sure how it works or how to use it? Read on to learn everything you need to know about how to lose weight with garcinia cambogia.
What is Garcinia Cambogia?
In its natural form, Garcinia Cambogia is a tropical fruit that’s found in Southeast Asia, India, and Africa. It thrives in the moist forests and is sometimes referred to as the Brindleberry, Malabar Tamarind, or Kudam Poli.
The Garcinia Cambogia fruit looks like a small pumpkin and can be green or pale yellow in color. It has a thin skin and vertical lobes, ranging from the size of an orange to a grapefruit. During the process of drying, curing, and storing, the color usually changes to dark brown or black.
The fruit is mainly used in cooking, specifically in the preparation of curries. The fruit rind and extracts have a ‘sour’ flavor and are used in Indian Ayurvedic medicine to aid digestion. It is also used commercially to prepare fish curry, especially in Sri Lanka and South India.
The rind of the garcinia cambogia fruit also contains a chemical compound known as hydroxycitric acid (HCA for short). HCA may have some benefits for conditions like rheumatism and digestive issues, but it’s best known for its weight loss benefits.
Scientists first started studying the effects of garcinia cambogia supplementation on weight loss back in the 1960s. Since then, many people have used it successfully to help them manage their weight.
Benefits of Garcinia Cambogia for Weight Loss
There are a few different ways in which garcinia cambogia supplementation can help with weight loss. The following are some of the most well-researched benefits of this fruit — and its extracts, more specifically — when it comes to helping people lose weight:
Most people who have a desire to lose weight know that, in order for that to happen, you have to eat fewer calories than your body burns.
In theory, it’s simple. It’s not exactly easy to do, though. This is where a supplement like a garcinia cambogia comes in handy.
One way that garcinia cambogia promotes weight loss is by reducing appetite. It does this by increasing the production of serotonin. When serotonin levels are higher, appetite tends to be lower.
Garcinia cambogia’s appetite-suppressing effects can help people who consume it on a regular basis to feel less hungry. This, in turn, allows them to feel satiated with smaller portions of food.
Blocked Fat Production
Some research indicates that garcinia cambogia (specifically, the HCA that the fruit contains) can actually stop the body from producing fat, too.
It does this by inhibiting the effects of an enzyme known as citrate lyase. This enzyme plays a role in fat production. When citrate lyase is blocked, fat production also gets slowed down or blocked altogether.
Block citrate lyase helps to reduce triglycerides in the blood and reduces one’s risk of weight gain. It can also help to lower LDL cholesterol levels and raise HDL cholesterol levels.
Individuals who are overweight or obese are more likely than others to develop type 2 diabetes.
In addition to promoting weight loss and improving blood triglyceride levels, garcinia cambogia may also help to reduce the risk of developing type 2 diabetes. It does this in the following ways:
Increased insulin sensitivity
Improved blood sugar balance and control
Controlling these factors, combined with a reduction in overall body weight, can have significant impacts on people who are at risk of becoming diabetic or who are struggling with other metabolic issues.
Many people also find that, when they supplement with garcinia cambogia, they have higher energy levels.
This may not directly influence weight. However, if you feel more energized throughout the day, you’ll likely find that you’re more active and more inclined to exercise on a regular basis. When this is the case, the supplement can help you to burn more calories.
The more calories you burn, the easier it will be for you to lose weight. This is especially true when you combine garcinia cambogia supplementation with a healthy, calorie-reduced diet.
What Does the Research Say?
Some promising studies have backed up the claims regarding the weight loss benefits of garcinia cambogia. Explained below are the results of three high-quality studies that tested the effectiveness of garcinia cambogia supplements on those who needed help losing weight:
This first study looked at the effects that 12 weeks of garcinia cambogia supplementation had on the accumulation of visceral fat (body fat that accumulates around the organs and is associated with disease).
The study was a double-blind, randomized, placebo-controlled trial. It followed 44 subjects for 12 weeks.
The participants were split into two groups. One received garcinia cambogia, and the other received a placebo. At the end of the 12 weeks, both groups received a placebo for four weeks to test for any rebound effects associated with the supplement.
After 16 weeks, the group that received garcinia cambogia had significant reductions in their visceral fat, as well as total body fat. They also did not experience any adverse effects.
This study observed the effects of garcinia cambogia on 50 obese Thai women. Twenty-five of the women received garcinia cambogia for two months, and the other 25 received a placebo. Both groups ate a similar low-calorie diet.
At the end of the two month period, the women who received garcinia cambogia had lost more weight than the women who received a placebo. They also had lower body fat percentages than the women in the placebo group.
This study yielded similar results to the previous two. For eight weeks, researchers looked at a larger sample size (90 obese individuals) and split them into three groups.
The first group received garcinia cambogia. The second group received garcinia cambogia along with two other supplements (niacin-bound chromium and Gymnema Sylvestre extract). The third group received a placebo.
All of the subjects consumed 2,000 calories per day and exercised for thirty minutes per day, five days per week.
At the end of the eight-week period, both of the groups that received garcinia cambogia experienced significant reductions in body weight and BMI. Their LDL cholesterol and blood triglyceride levels were lower, too. The participants who were part of the placebo group did not experience the same benefits.
Is Garcinia Cambogia Safe?
For the most part, garcinia cambogia appears to be a safe weight loss supplement. As long as it’s taken at an appropriate dose (up to about 2,800 milligrams of HCA per day) most people do not notice any negative side effects when they consume this supplement.
That being said, garcinia cambogia is not for everyone. The following individuals should avoid using this supplement:
Those who are diabetic and are taking medication for their condition
Those who have a history of liver or kidney damage
Those who are pregnant or breastfeeding
It’s also a good idea to check with your doctor before using garcinia cambogia if you’re already relying on any medications to help you manage certain health conditions. This will help you ensure that it does not interact with them in a negative way.
Garcinia Cambogia Side Effects
Many people take garcinia cambogia without any serious or negative side effects. In some cases, though, it can cause some mild issues, including the following:
Some studies have shown more serious side effects, including testicular atrophy and liver damage. However, it’s important to note that these effects only appeared when the subjects of the study were taking the supplement at doses far beyond what is considered to be safe.
Does Garcinia Cambogia Work for Men?
Yes! Garcinia Cambogia works for all races, ages, and genders.
We wouldn’t recommend using Garcinia Cambogia is you have a pre-existing medical condition, such as diabetes, without consulting your doctor first. We also wouldn’t recommend pregnant women, women that are nursing, or those going through chemotherapy to try Garcinia Cambogia.
12 Benefits of Garcinia Cambogia for Men
The most commonly reported health benefits of using Garcinia Cambogia are increased weight loss and decreased appetite levels. The good news is that there are so many more benefits that this vitamin has to offer!
1. Fights Against Fatigue
As we mentioned above, HCA changes your metabolism. As HCA turns excess carbohydrates and burns them for energy (instead of storing them as fat), you may notice that you’re feeling less sluggish after eating large meals.
Not many of us realize it, but moving around with extra weight on our bodies is almost like an energy zapper. It takes a lot of extra energy from our bodies to get ourselves up and moving around when you’re overweight. The more weight you lose, the more energetic you’re going to feel!
Thanks to the help of Garcinia Cambogia, you don’t have to worry about calorie cutting to lose weight. You can still eat a healthy range of calories every day and still lose weight! Over time, you’ll start feeling less fatigued as you get through your day.
2. Promotes Gut Health
Did you know that poor gut health actually increases the level of oxidative stress found in your body?
Cancer, chronic fatigue, diabetes, kidney disease, heart disease, and many other health conditions are all examples of the damage that free radicals caused by oxidative stress can have on the body.
Thankfully, the compounds that are found in Garcinia Cambogia actually boost your gut health by helping the lining of your stomach to rebuild. Plus, Garcinia Cambogia also helps to reduce the acidity levels in your stomach!
If you’re struggling to heal a gastric ulcer, taking Garcinia Cambogia could help to heal your ulcer faster. The high acidity levels in your stomach slow down the healing time of the ulcers.
Antibiotics, spicy foods, and prescription medications tend to kill off the healthy bacteria in your gut, which can end up making the ulcer larger or more inflamed. By reducing the acidity levels in your stomach, Garcinia Cambogia can help to speed up the healing of your stomach ulcer.
Plus, if you’re looking for something to help you manage your acid reflux or heartburn problem after you’ve eaten a meal, Garcinia Cambogia manages the secretion of acid in your stomach.
3. Supports Healthy Cholesterol Levels
Are you worried about your heart health? Garcinia Cambogia not only helps shed those extra pounds off of your body, but it also encourages healthy cholesterol levels!
This study was able to prove the effects that Garcinia Cambogia had on a group of obese people, after consuming a Garcinia Cambogia supplement for eight weeks. The group’s total cholesterol levels were lowered by 6.3%, while their LDL (bad) cholesterol levels were 12.3% higher.
In addition, the group’s HDL (good) cholesterol levels were 10% higher, with 258% fat metabolites being excreted through urine! The lower LDL cholesterol levels and increased fat metabolites were due to the inhibited citrate lyase enzyme.
Not to mention that some research has proven that Garcinia Cambogia helped to stabilize blood pressure levels. You can thank Garcinia Cambogia for being a diuretic, as this helps to remove excess levels of water weight and sodium related bloating from your body.
In the long run, healthy blood pressure levels and lower cholesterol levels will help to reduce your chances of having a heart attack and a stroke!
4. Can Help Reduce Stress Levels
Studies have shown that Garcinia Cambogia helps to increase the production of serotonin in the brain. Serotonin the chemical in your brain that is responsible for controlling your sleep patterns, appetite, and mood. When you get enough rest and your body is able to produce a healthy level of serotonin, your body has an easier time managing stress levels.
Low levels of serotonin have been linked to depression and anxiety disorders. With the serotonin-boosting properties of Garcinia Cambogia, individuals using this dietary supplement may have an easier time coping with anxiety or depression.
Please keep in mind that taking Garcinia Cambogia won’t eliminate your depression or anxiety disorder. Individuals with mild depression or anxiety that’s caused by low serotonin levels may notice a difference in their mental health with the use of Garcinia Cambogia.
5. Assists in Inducing Ketosis
Do you follow or you are thinking about following the ketogenic diet?
The concept of the ketogenic diet is to enter your body into a state of ketosis. Ketosis is a metabolic state that happens when your body is unable to produce energy from carbohydrates, due to insufficient carbohydrate intake.
Instead of relying on carbohydrates for energy, your body switches to using fat as an alternative energy source. In order for your body to be able to use fat as an energy resource, your body converts fat into what is known as ketone bodies.
Since Garcinia Cambogia inhibits your body’s storage of carbohydrates and alters your metabolism, using Garcinia Cambogia can actually help to put your body into a state of ketosis!
6. Prevents Kidney Stones
According to this study, the HCA found in Garcinia Cambogia helps to limit the production of calcium oxalate crystals (kidney stones). This same study was also able to prove that in some instances, the HCA was even able to entirely dissolve kidney stones!
7. Increases Endurance
Are you someone who trains regularly and are looking for a way to up your endurance? Some studies have shown that Garcinia Cambogia can help to increase the endurance of athletes who regularly train, without any sort of change in their diet or changing their caloric intake.
8. Fights off Oxidative Stress
As we talked about earlier, too much oxidative stress is bad for your body.
Being a citrus fruit, Garcinia Cambogia is rich in vitamin C and Xanthones. Vitamin C and Xanthones are powerful antioxidants that help to fight off free radicals. When free radicals are left unmanaged in your body, your chances of developing serious diseases drastically increases.
Vitamin C and Xanthones have anti-inflammatory properties that help to fight against the free radicals in your body, which reduces your oxidative stress!
9. Anti-Aging Properties
Is your skin starting to show signs of aging? Garcinia Cambogia helps to improve the elasticity in your skin. While aging is a natural part of life, you can help to delay signs of aging in your skin by improving your skin’s elasticity, which will keep your skin tight and smooth!
10. Stabilizes Blood Sugar
There is some evidence that suggests that Garcinia Cambogia helps to stabilize blood sugar levels by improving how your body’s cells use glucose for energy.
This may improve your weight-loss efforts by restricting pancreatic alpha-amylase enzymes and an alteration in fatty acid synthesis. By changing the way carbohydrates are used for energy in your body, and forcing your body to use fat for energy, spikes in your blood sugar levels won’t be as drastic.
11. Regulates Bowel Movements
If you’re struggling to manage your inflammatory bowel disease, ulcerative colitis, or Crohn’s disease, chances are you’re looking for a way to reduce the inflammation in your body. Studies have shown that using Garcinia Cambogia for its anti-inflammatory properties can help people who are struggling with a digestive tract disease to pass regular bowel movements.
How to Lose Weight with Garcinia Cambogia
If you want to lose weight with garcinia cambogia, you’ll need to make sure you’re following a proper protocol. The following are some steps you can take to increase your chances of losing weight while taking this supplement:
As with any supplement, it’s best to start with a small dosage of garcinia cambogia.
Check the label of your supplement to see what the minimum recommended dose is and start with that. This gives you a chance to figure out how the supplement affects you and minimizes your chances of experiencing negative side effects.
Remember, you can always add more if, after a few weeks of one dose, you don’t seem to notice any benefits. It’s generally easier to add than to take away, though.
Take it Before Eating
Most people experience the best results with garcinia cambogia when they take it about 30-60 minutes before a meal. This helps you to experience the appetite-suppressing effects of the supplement and will help you to control your portions and calorie intake when you’re eating.
Taking garcinia cambogia before a meal can also help you create a ritual around it. By doing this, you may find that it’s easier for you to take the supplement on a regular basis. The more consistent you are with garcinia cambogia (or any supplement, for that matter), the better the results you see from it are likely to be.
Consider Adjusting Your Diet
Consuming a calorie-controlled diet alongside supplementation with garcinia cambogia can help you lose weight. You may notice more significant weight loss benefits, though, if you eat a diet that is lower in carbohydrates and higher in fat.
Many people report seeing better benefits when they eat this type of diet. A paleo-style diet that’s free from grains and many other high-carbohydrate foods can work well, as can a ketogenic diet that is very high in fat and very low in carbohydrates.
Cycle On and Off
Most research involving garcinia cambogia only follows participants for 12 weeks or less. There’s not a lot of research on long-term garcinia cambogia supplementation. Because of this, it might be a good idea to cycle on and off of garcinia cambogia.
As with the first study listed above, you may want to take the supplement for 12 weeks and then take a four-week break to allow your body to reset. Once that period is over, you can likely start taking the supplement again.
You may see better effects by taking it this way by giving your body a bit of a break to minimize metabolic adaptation.
What to Look for in a Garcinia Cambogia Supplement?
If you want to see weight loss benefits from garcinia cambogia, it’s important to make sure you’re using a safe, high-quality supplement. There’s not a lot of regulation in the supplement industry and, as a result, a lot of manufacturers are putting out subpar or even dangerous products.
To avoid negative effects and experience weight loss, you need to know what to look for when shopping for garcinia cambogia supplements. The following tips will help you sift through your options and find the best one for you:
Look at the Dosage
Start by looking at the amount of garcinia cambogia that each supplement contains.
Make sure that it does not exceed 2,800 milligrams, which seems to be the maximum amount of garcinia cambogia that one can consume without experiencing negative side effects.
A supplement that contains about 1,500 milligrams is a good option that will likely yield weight loss benefits.
Avoid Fillers and Problematic Ingredients
Pay attention to the other ingredients included in the supplement, too.
Some ingredients, such as potassium gluconate, bitter melon, and Caralluma Fimbriata, can enhance the effects of garcinia cambogia and allow for greater weight loss results.
Be wary of supplements that contain fillers or problematic ingredients, though. For example, a lot of supplements contain things like gluten, lactose, and sugar, as well as artificial colors and flavors.
Many people have an intolerance to these ingredients. Exposure to them could trigger inflammation in the body and make it harder for one to lose weight.
Find the Right Price
Weight loss supplements like garcinia cambogia are available at a wide range of prices. You shouldn’t have to pay an arm and a leg for your supplements.
At the same time, though, you also should be wary of supplements that are much cheaper than others. You get what you pay for with supplements (as with most things in life), and buying cheap supplements could expose you to problematic ingredients. These supplements might also be less effective than other, higher quality products.
Instead of looking for the cheapest supplements you can find, look for ones that are available at a reasonable price point.
Consider the Supplement Type
Garcinia cambogia is available in several different forms, too. You can buy garcinia cambogia capsules, tablets, and lotions. It’s also available in the form of a topical vitamin patch that adheres to the skin.
Why Choose a Garcinia Cambogia Patch?
There are lots of different forms in which you can consume garcinia cambogia. Patches are one of the best options to consider, though, for the following reasons:
A lot of people have a hard time remembering to take supplements in pill or capsule form. It can be hard to establish a habit of taking them at the same time every day, and this can minimize their effectiveness. Some people also struggle to swallow pills or capsules.
For people who fall into either (or both) of these categories, vitamin patches are a good alternative. There’s no need to choke down a handful of pills or capsules each day, and you’re less likely to forget about taking them when the medicine is stuck to your skin.
Vitamin patches are easy to apply, too. All you have to do is stick them onto your skin. They’re the ultimate “set it and forget it” option.
You don’t have to worry about measuring the dose with vitamin patches, either.
With a garcinia cambogia lotion, for example, you might not apply enough to get an effective dose. On the other hand, when you use a patch, the supplement is already measured out for you. All the guesswork is taken out of the equation!
You’re less likely to be exposed to fillers or other, not-so-safe ingredients when you use a garcinia cambogia patch.
There’s no need for them to contain fillers like gluten or sugar to alter their taste. They just contain the basic ingredients needed for them to help you reach your weight loss goals.
If you’re using a high-quality garcinia cambogia patch, you also don’t have to worry about latex exposure, either. Latex can trigger skin irritation in some people, but, as long as you buy a latex-free patch, you shouldn’t have any problems.
How to Use a Garcinia Cambogia Patch?
If you want to use a garcinia cambogia patch to experience the benefits of this supplement, follow these instructions:
Apply the patch each day to an area that has little-to-no hair, such as your back, hip, or shoulder
Make sure the area is clean, dry, and free from creams or lotions
Wear the patch for eight hours (keep in mind that there’s no reason to wear the patch for longer than eight hours — you won’t see any additional benefits from doing so)
For best results, put the patch on in the morning and wear it through the afternoon
It is okay for you to wear more than one patch a time. It’s best to start with just one, though, until you see how it affects you.
Try Garcinia Cambogia for Weight Loss Today
Garcinia cambogia can be a very beneficial supplement for individuals who are trying to suppress their appetite and lose weight. Now that you know how to lose weight with garcinia cambogia, are you interested in giving it a try?
The key to seeing weight loss results from garcinia cambogia is to make sure you’re using a high-quality supplement. Topical patches are a great alternative to traditional supplements, and they’re free from a lot of questionable ingredients like gluten, lactose, and sugar.
If you want to try an effective garcinia cambogia supplement, try out PatchMD’s topical patch today. All of our patch orders provide you with a 30-day supply and come with a 100 percent moneyback guarantee. Order yours today!