Garcinia Fruit for Weight Loss

Garcinia Fruit: A Powerful Diet Supplement

Garcinia Fruit contains the active ingredient hydroxyciteic acid (HCA), which promotes weight loss, according to results of a placebo controlled study. The HCA inhibits an enzyme called citrate lyase that makes fat from carbohydrates.  In addition, it helps increase serotonin. Serotonin is known as the ‘feel good‘ neurotransmitter in the brain. It improves mood and the desire to over-indulge in food on a bad day.

A placebo controlled study combined guggul extract with Garcinia cambogia extract and tyrosine. Over six weeks, twenty overweight persons experienced a significant decrease in body fat mass and average body weight. The subjects lost body fat, but not lean mass. Fatigue went down, and there were no adverse effects.

Since the study, garcinia has been growing in popularity and the verdict looks pretty good.

What is Garcinia Fruit?

Garcinia Fruit
Garcinia Fruit
  • It looks like a pumpkin.
  • It is found in South-East Asia.
  • It is high in hydroxycitric acid.
  • It helps increase serotonin levels.
  • It suppresses the appetite.
  • It is said to be one of the most powerful diet supplements discovered.

Serotonin acts a natural appetite suppressant. That tub of ice cream, those french fries, that pile of mashed potatoes with gravy…they seem so right when your serotonin is low. That is because people with low serotonin levels tend to overeat.

Physical Activity Controls Weight

How Physical Activity Controls Weight Gain

Regular physical activity controls weight gain via exercise, chores, etc. Activity helps to control your weight by burning excess calories that would otherwise end up being stored as fat.

Control your life

Regulation of Body Weight

Your body weight is regulated by the total number of calories you consume and use each day. Everything you eat contains calories. Everything you do, including sleeping, breathing, and even resting, burns calories.

Any physical activity controls weight when you do it in addition to your normal everyday activities. You will burn extra calories. Balancing the calories you use via physical activity with the number of calories you consume will help you manage your weight.

If you have been inactive for some time, you can start out slowly. Take a 5 minute walk two or three times a day. Stretch a little, too. Slowly build yourself up to longer periods of physical activity. Get some five pound dumbbells and gradually add basic muscle toning exercises. As you build more muscle, you will burn more fat! It is a win-win.

The key to successful weight management when physical activity controls weight is to make physical activity a part of your daily routine.

Keep these simple rules of weight management in mind:

  • Calories in Food > Calories Used = Weight Gain
  • Calories in Food < Calories Used = Weight Loss
  • Calories in Food Calories Used = Weight Maintenance


Simple Rules of Weight Management
Simple Rules of Weight Management

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  • Muscle Strengthening – Besides regular aerobic activity, good health and wellness comes from doing exercises to strengthen your muscles at least two days a week.
  • Aerobic Activity – You can do moderate or vigorous intensity aerobic activity, or a mix of the two each week.

Pine Nuts to Decrease Appetite?

Use pine nuts as a garnish to help decrease your appetite. The pinolenic acid found in them is what makes it work. Pinolenic acid mostly from the Korean Pine nut, and Siberian pine nuts. It is in the oil produced by them.

Research shows its use in weight loss by appetite suppression. The Pinolenic acid causes the body to trigger two hunger suppressants. These hunger suppressants are called cholecystokinin and glucagon-like peptide-1. Never mind the long names! Let’s just go with the pine nuts.

Pine Nuts Decrease Appetite
Pine Nuts Decrease Appetite

One serving of pine nuts (1 ounce or 1/4 cup) contains about 190 calories, is a good source of copper, magnesium and zinc.

Pine nuts are surpassed only by almonds and hazelnuts in Vitamin E content. They supply nearly 20 percent of the Daily Value for Vitamin K, important for blood clotting and bone health.

As with all nuts, the fat is mostly good-for-you mono and polyunsaturated. Pine nuts also contain phytosterols – plant compounds that block cholesterol’s absorption – at twice the level found in walnuts.

Eating Pine Nuts

Toasting pine nuts brings out their rich flavor. To toast, spread on a baking sheet and bake at 350 degrees for 5 to 10 minutes until golden brown. Pine nuts are ideal for stuffings, salads and baked goods. Add them to ground meat for meatballs. Their creamy texture makes them an essential ingredient in pesto sauce or you can make a smooth and creamy salad dressing by combining them in a food processor or blender with a little olive oil, herbs and lemon juice or vinegar. Pine nus are more expensive than most nuts, because those tiny nuts are more labor-intensive to harvest. But a little does go a long way.

See also: Broccoli with Pine Nuts Recipe

Fun Facts

  • Ancient Romans preserved pine nuts in honey, pressed them into wine and used them in sausage.
  • Nicknamed pinoccoli or pinocchi in Italy, this popular nut was the inspiration for Pinocchio’s name, because his nose is shaped like a pine nut.

Keep Healthy Foods Handy

Super Simple Health Secret: Keep Healthy Foods Handy

People will eat what is available to them. You will be amazed at how much less junk food you consume when you make it difficult to get. You will find yourself reaching for the healthy foods you DO have on hand. You do have some on hand, don’t you?

Essential point: Don’t buy a lot of junk food and have it readily available for what I like to call “mindless munching”. Instead, buy fresh fruits and keep a fruit bowl handy. The favorites are bananas, peaches, apples.

If you don’t regularly buy junk food, how often are you going to want a chip so badly that you would be willing to walk to the store and buy a bag? By the same token, if you make healthy foods easily available, your likelihood of choosing a piece of fruit for a snack rises dramatically.

Be strategic about your food choices when you are not hungry, and you will be much more health oriented when you are.

Healthy foods in storage containers

What Research Says

University of North Carolina researchers found that for every additional supermarket in their neighborhood, people become 32 percent more likely to eat their recommended daily portion of fruits and vegetables – just because affordable and nutritious foods were more readily available.

Grab and Go Cottage Crunch Recipe

1/2 cup fresh or canned peach slices in light syrup, drained
1/2 cup of low fat cottage cheese (see note)
1/2 cup raisin bran cereal

  1. Place peaches in clear plastic cup; top with layers of cottage cheese and cereal.
  2. Serve immediately, or cover and refrigerate until ready to serve.

Note: Substitute your favorite low-fat yogurt for the cottage cheese.

Yacon Syrup Weight Loss Approach

The Yacon Syrup Weight Loss Approach

The next product buzz has begun for weight loss endeavors – before we’ve even greeted the New Year – it’s called Yacon Syrup weight loss approach.

What is Yacon Syrup?

Yacon root for yacon syrup weight loss approach
Yacon syrup is an extract made from the Yacon root, a simple root from South America. The syrup is very low in calories and very high in soluble fiber, acting as a natural detoxification agent. It has a naturally sweet taste and also acts as a prebiotic.

In a study done by Clinical Nutrition, yacon syrup contributed to weight loss when the participants took three to five teaspoons daily. The participants were also encouraged to walk for 45 minutes, two times a week. This was dubbed “The Yacon Diet”.

The results? The study participants who took organic yacon syrup daily lost, on average, 33 pounds in 120 days. Another benefit was on insulin levels. Insulin amounts dropped as did cholesterol levels. Another bonus: Bowel movements became more regular because yacon syrup acts like a soluble fiber, which keeps the stool from hoarding up i.e., constipation. This simple syrup also increases absorption of vitamins and dietary minerals.


Yacon syrup weight loss is also said to increase metabolism. Some people claim they lost weight with the syrup without any change in their diet or exercise. In addition, the dietary organic compounds can help reduce inflammation and boost immunity.

The most common approach to using yacon syrup for weight loss is to take a serving with breakfast, lunch and dinner.

You can also use the syrup as you would honey agave, Stevia or maple syrup on foods in recipes and to sweeten beverages.

While the jury is still out on the weight loss factor of ingesting yacon syrup, there is little doubt it is a healthful, all natural, sweetening food with many health benefits.

Just be sure to use Pure Yacon Syrup Gold All Natural Sweetener, as there are parts of the actual root that can be toxic to humans. You want 100 percent pure raw organic syrup with no added preservatives. Make sure it has been bottled and tested in a FDA certified GMP facility in the USA.

Yacon Syrup

Note of Caution

Too much yacon syrup can cause stomach cramping and diarrhea. Go with the “less is more” approach when you first use yacon syrup.

Healthy Snacks with Dried Plums

Healthy Snack Using Dried Plums

Healthy Snacks Suggestion

Add chopped, pitted dried plums to apple butter, orange marmalade, peanut butter or low fat cream cheese for a flavorful and nutritious spread for toast or bagels.

For a stress-fighting snack, stuff almonds into pitted dried plums.

You can eat ten sweet, chewy dried plums filled with nutrition for only 200 calories for a healthy snack.

For a stress-fighting snack, stuff almonds into pitted dried plums.

Eat ten sweet, chewy dried plums for only 200 calories.

Did You Know?

The high fiber in dried plums can lower LDL (bad) cholesterol, decreasing the risk of heart disease. The antioxidants may help prevent certain types of cancer and age-related diseases. In addition, preliminary research found that dried plums have anti-microbial properties. When added to meats, dried plums suppressed the growth of E. coli and salmonella.

How About a Summer Plum Tart for a Healthy Snack?


Crumb Crust (graham or gingersnap)The purple plum healthy snack width=
1/2 cup sugar
3 tablespoons cornstarch
Pinch salt
2 pounds ripe purple or red plums (about 6 medium), unpeeled, each cut into 8 wedges
6 gingersnap cookies, coarsely crumbled (about 1/3 cup)


In 3-quart saucepan, stir sugar, cornstarch, salt, and 1/3 cup cold water until blended. Add plum wedges, stirring to coat evenly.

Heat plum mixture to boiling over medium-high heat; boil 2 minutes, stirring. Remove saucepan from heat.

Spoon hot plum mixture into crumb crust. Refrigerate until well chilled, about 3 hours. Sprinkle with crumbled gingersnap cookies just before serving.

Serves : 12

Each serving: About 215 calories, 2 g protein, 37 g carbohydrate, 7 g total fat (1 g saturated), 2 g fiber, 0 mg cholesterol, 215 mg sodium.

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Weight to Calorie Ratio

If you are trying to lose weight, choose food based on its weight-to-calorie ratio. You want to eat food that weighs a lot but has few calories and avoid food that is light in weight but hefty in calories.

Heavy Weight, Low Calorie FoodsFruits and Vegetables

Fruits and vegetables are the big winners in the heavy weight – low calorie food department, according to Tufts University. They weigh a lot because of their fiber and water content, yet do not have many calories.

For example:

  • 1 cup of cantaloupe or melon weighs 5.5 ounces but only has 56 calories.
  • A cup of cooked spinach weighs six ounces but only has 42 calories.

According to a New Zealand University study, food that is light in weight but high in calories is probably the worse kind of food to eat if you are trying to lose weight. It’s sort of like ‘double jeopardy’ – you are still hungry but you have already eaten many calories. (Note the weight to calorie ratio.)

Light Weight, High Calorie FoodsWeight to calorie ratio foods

  • 6-cups of buttered popcorn weighs 3-ounces and contains 420 calories.
  • 1-ounce of potato chips contain 152 calories.
  • 1 average cookie weighs 1/2-ounce and contains about 50 calories.
  • 1.5 ounces of a chocolate bar contains 220 calories.
  • 1 small croissant weighs only 2-ounces but contains 230 calories.

As you can see, most “junk” snack foods don’t weigh much, but have a lot of calories. The majority of these foods don’t really satisfy your hunger, causing you to munch more, taking in excess calories.

Weight of Cooked and Prepared Foods

Choose lower-fat choices of the same weight food. There can be a world of difference between the caloric consumption of two people eating the same weight and type of food. How is this possible? Easy, if you consider the way the food is cooked or prepared.

Here are some examples of a weight to calorie ratio, all of which weigh 3.5 ounces.Canned Tuna

  • Boiled potatoes have 62 calories compared to french fried potatoes with 328 calories.
  • Sardines in tomato sauce contain 127 calories while sardines in oil have 372.
  • Tuna flakes in water have 95 calories while tuna flakes in oil have 309.

You get the picture.

Avoid the “light weight-high calorie” way of dieting. Many people think that by eating something light like crackers, they will lose weight. What they don’t realize is that just because a food is light doesn’t automatically mean it contains few calories. One could easily eat nine crackers (420 calories) and still not feel full because nine crackers only weigh 3-ounces.

A Satisfying Meal Example

Fish DinnerYou could have a satisfying meal of 1/2-cup steamed rice, a cup of cooked spinach, a small piece of fish, and a cup of cantaloupe for less calories.

This complete meal would weigh a satisfying 18.5 ounces and only contains 378 calories. By making the right food choices, you can cut down on unnecessary calories without starving yourself and feeling deprived.

You should also cut down somewhat on your carbohydrates, but don’t cut them out completely! Effective weight loss depends on exercise and activity; without some carbs in your diet, you won’t have the energy you’ll need to effectively burn off calories.

It’s a balancing act, yes. We suggest you consider starting with a “baseline diet” that dictates at least half of your calories come from vegetables, fruits, natural starches, and whole grains. The rest of your diet should consist of low-fat proteins like fish, chicken, and lean beef.

You need to balance out your carbs with your protein, but do try to stay away from carbs at night – it’s not helpful to “sleep on them”. Periodically, you can to take “carb-up” days to get your energy levels up.

When we talk about protein, many people wonder just how much is enough or how much is too much. LEAN proteins speed up your metabolism and can help accelerate weight loss.

This might be a good time to talk about portion sizes. As a general rule of thumb, you should never eat a serving that is larger than your clenched fist. The good news about this is that you’ll be able to eat enough to get full without overdoing it. For more information on portion sizes, visit Portion Sizes.

Cravings might be the worst part about controlling what you’re eating. Let’s say you love chocolate chip cookies like I do. If you’re craving a chocolate chip cookie, denying that craving will only make it stronger.

Instead of not having the cookie, go ahead, just don’t overdo it. Simply have one instead of three. You can indulge in your favorite foods as long as you keep it within reason. Eat it slowly and savor every bite – don’t scarf it down as many of us are wont to do!

Meal SettingMost experts agree that the traditional three square meals a day shouldn’t be part of a healthy diet. In fact, you should eat more meals every day. How cool is that? 🙂 Just be sure to apply the weight to calorie ratio.

The idea here is that you overeat when you are overly hungry. To combat that hunger, you should eat more meals with smaller portions rather than fewer meals with larger portions. For women, it is recommended you eat five meals a day and for men, you should eat six. Try to make these meals a minimum of 2 hours apart to insure you don’t get too hungry.

The benefits of weight to calorie ratio eating will reveal themselves! Providing you eat the right kind of foods, you can achieve the following benefits:

  • Faster metabolic rate
  • Higher energy
  • Less storage of body fat due to the smaller portions
  • Reduced hunger and cravings
  • Steadier blood sugar and insulin levels
  • More calories available for muscle growth
  • Better absorption and utilization of the nutrients in your food

Infectobesity – A Viral Fat?

Infectobesity – A Viral Fat?

Could a virus you contracted in childhood turn you into a fat adult? That’s what research says. A common human virus called “adenovirus-36”, or Ad-36 – is now said to be a contributor to human obesity. According to a report on Web MD, “One specific Ad-36 gene, called E4Orfl, is responsible for the virus’s obesity-related effects.

Infectobesity a Nasty Virus“Infectobesity” is the term coined by Louisiana State University researcher Nikhil Dhurandhar, PhD. There’s one caveat; tests were performed on mice and chickens, not humans.

Recently, viral infections have been recognized as possible cause of obesity. So the term infectobesity can be used to describe the growing nature of it. To date, in animals six viruses and a scrapie agent have been shown to be associated with obesity.

Understanding contribution of various etiologic factors of obesity may lead to treatments directed specifically toward the cause, and consequently, its successful management.

Ad – 36 was first isolated in 1978 in a diabetic child in Germany. The name is derived from the adenoids, or pharyngeal tonsils, where the first adenovirus was discovered.

After a lot of medical speak, the conclusion was that more studies were needed.

Though obesity has multiple causes, an overlooked possibility is that in some instances it could be due to an infection. It is possible that viral infections exacerbate and facilitate the development of obesity, or its complications, by working in conjunction with other adipogenic factors.

Due to ethical considerations, human beings cannot be experimentally infected with these pathogens. In order to determine the role of viral pathogens in human obesity, that is does the Ad 36 virus cause obesity or there are increased titers of virus due to obesity, further research with larger sample size is required.

Source: Infectobesity? Role of Ad – 36 virus (PDF)

The Many Ways of Weight Loss

There Are Many Ways to Weight Loss

You can achieve weight loss in many controversial ways. However, there are a few things about dieting and weight loss that most experts agree upon in general.

“Super” models starve themselves – but that is one of the many ways of weight loss experts agree you should avoid. Besides, most of us don’t want to go that route – walking around pale, weak and hungry all the time!

So just what are the ways of weight loss experts agree are effective?

Water for Weight LossFirst, water. Drink a lot of water. Most of us don’t drink enough water from day to day. The popular advice of getting in eight, 8-ounce glasses of water a day (maybe more, depending on your weight) is sound advice.

Water is a natural appetite suppressant. If you drink a full glass of water before beginning your meal, your stomach simply doesn’t hold as much food.

Some people have the notion that drinking more water can make you gain weight, or become bloated, but this is simply not true. It’s when you don’t drink enough water throughout the day, your body gets dehydrated. When it does finally get water, it holds onto it and stores it for a future need. That’s when we feel swollen, and bloated with water weight. If you give your body enough water on a regular basis, it releases it naturally. Drinking enough water gives you the benefit of hydration and satiation.

Always eat balanced meals. This might be the one thing we learned in elementary school that we really can use in our adult life – the basic food groups. Proteins and carbohydrates are essential to a healthy meal. Carbohydrates are the main source of energy in our diet, and proteins burn fat. At a bare minimum, each meal should consist of a protein and a carbohydrate.

Meals for Weight LossNever skip meals. One of the worst things we can do, in our attempt to lose weight, is to skip a meal. We have seen it countless times as a way to weight loss: Motivated to lose weight, an individual decides to eat just twice a day. But your metabolism needs the consistency of regular meals. Consequently, an erratic eating schedule leads the body into starvation mode. Your body then takes everything you ingest and stores it as fat to be used for energy.

Finally, exercise.  You just can’t lose weight when you maintain a sedentary lifestyle, unless you do literally starve yourself. People who exercise live longer and feel better. And, they lose weight quicker. But, keep it simple. Thomas Jefferson said,

“The sovereign invigorator of the body is exercise, and of all the exercises walking is the best.”

It’s never too late to get in shape. We have a whole separate section on exercise, but you don’t have to join a gym and become the next famous body builder. There are plenty of ways you can get enough exercise to aid in your weight loss efforts.

The Simple Weight Loss Formula

Man Taking QuizOf course, there is a simple formula to help calculate weight loss: consume fewer calories than what you burn every day. For example, if you consume 2000 calories per day and you burn 2500 calories per day, you will lose weight.

You might just say “Why don’t I just cut down on my calories intake considerably, hence I don’t really have to burn many calories to lose weight?” Well that would be starving yourself and is not a good idea at all. This will make you weaker, hungrier and you will eat quite a lot after. Your body needs food and calories to get energy. You need to eat enough so as not to starve yourself and be able to burn these calories and more after. On the other hand, if you burn up the exact same amount of calories that you take, you will stay the same.

The secret to losing weight without going hungry is to make the right food choices. You need to choose foods that are low in calories but can satisfy your stomach so you don’t become hungry.

The Weight of Your Food

We found a very interesting study that illustrates how the way we eat affects our weight. It was performed by New Zealand’s University of Auckland.

The researchers divided male participants into three groups. Each group was put on a diet with different fat percentages (their total daily calories were composed of 60, 40 or 20-percent fat) but no calorie limits. The men were told to eat as much they wanted from the food choices they were allowed.

Group of Three

As expected, the men eating the 20-percent fat diets lost weight because they were consuming fewer calories. Fat contains nine calories per gram compared to four calories per gram for carbohydrates or protein. Therefore, the more fat a food contains the more calories it will have. However, in spite of the lower calorie diet, the men in this group were not at all hungry.

What the researchers discovered was that the men in the low-fat group unconsciously compensated by choosing foods that weighed the same as the men in the higher-fat groups and, therefore, were not hungry.

What this suggests is that the weight of the food you eat may play a more important role than fat or calories in satisfying your hunger. In other words, you may not need to eat high-calorie or high-fat foods to feel full but your stomach has to feel the weight of a certain amount of food.

There are several other studies suggesting that people tend to eat the same weight of food daily, regardless of the fat or calories that the meals contain. It’s almost as if your stomach has an internal scale with a pre-determined weight that has to be reached for you to be satisfied and not hungry.

Bowls of SoupThis may explain the rationale behind drinking a glass of water or having a bowl of soup before eating to cut down on your appetite. It may also explain why people can go on a low fat diet and yet gain weight if the majority of their food choices come from starchy food that is highly processed and low in fiber.

You can eat many slices of fluffy white bread before you feel full while eating two slices of whole wheat multi-grain bread already makes you feel like you swallowed the whole loaf. Eating high fiber foods like oatmeal helps you eat fewer calories (seven ounces of oatmeal only has 120 calories) without going hungry.

By now you are most likely getting the idea for the ways you can apply some expert-approved weight loss ways to help you achieve those weight loss goals. May you have much success!

Weight Loss or Weight Control?

Weight loss or weight control?

Weight Loss or Weight Control?They’re not exactly the same thing, are they?

If we are not in control of something – in this case, your weight – we find it difficult to maintain. Even when you feel you’re pretty much in control of your weight, you will tend to lose weight or gain weight here and there. Weight is always fluctuating.

But with all those idiosyncrasies, it’s still fair to say many reach a point where they keep their weight within a 5 pound differential. That would be considered in control of your weight.

Unfortunately, with the obesity numbers growing, a majority of the people confuse weight control with weight loss. The confusion is worse confounded because the considerations by which you achieve weight control are the same as those by which you achieve weight loss.


Woman on ScaleA healthy American woman of medium build and a height of 5′ 4″ would weigh about 125 pounds. If she is doing a little or no exercise, consuming about 1500 calories per day would maintain her weight. If she were to follow some dietary restriction and reduce her calorie intake by 500 calories per day, she would lose weight at the rate of about 1 pound per week.

If the woman in our example began exercising 3 days a week, she would burn off about 200 calories per day more. To maintain the weight, i.e. to control the weight in spite of starting on the exercise program, she needs to eat 200 more calories per day.

So you see, breaking it down like that, it sounds simple to choose a lifestyle and maintain a healthy weight gain or healthy weight loss. But we all know it just isn’t quite that easy.

What you can do; however, is choose the weight you want to weigh-in at; that tells you how long you need to adjust your lifestyle to reach the target at the safe rate of 1 to 2 pounds per week. Next determine your present calorie intake. Knowing that one pound of body weight is equivalent to about 3500 calories, you can decide how much change you need to make in your calorie intake.

Remember the formula:

  1. Less fat, less calories, lose weightBody Fat.
  2. More fat, more calories, gain weight.

If you are at a healthy comfortable weight you can easily maintain the same weight even in face of changes in your activity levels, etc. by keeping in mind underlying concept. If you are increasing your activities (including exercise you may be doing) increase your calorie intake correspondingly or vice versa.

Lose 5 lbs. a Year Without Dieting

One simple change in your daily routine can help you burn extra calories and shed excess pounds. Anything you do every day to burn an extra 50 calories will save you the equivalent of five extra pounds over the course of a year. It can be as easy as parking your car a mere five minutes further from your office each morning and then walking briskly to your desk and back again after work. That’s easy weight loss in just 10 minutes a day!