If you are looking to shed some excess pounds and have been searching for an effective weight loss supplement then more than likely you have come across Garcinia Cambogia. It’s a natural weight loss supplement and one of the most popular in the world.
Although Garcinia Cambogia has been around for a very long time, it was was only made popular on the mainstream when Dr Oz introduced it on his show… which of course is seen by millions of people on a daily basis.
To top it off, when Dr Oz speaks, people listen.
So whenever he recommends a product on his TV show, you can bet your last dollar that sales for that type of product will soar. That’s exactly what happen with the Garcinia extract.
Keep in mind though that despite all the advertisements you may see, Dr Oz did not recommend a specific brand. You can get the full details about what exactly Dr Oz recommends by reading this post.
So let’s get to the main question of this post:
Can You Simply Take Garcinia Cambogia Supplements And Lose Weight Without Doing Nothing Else?
That’s a great question and a very popular one too.
Everyday we get countless emails from subscribers and visitors of our blog asking if they can simply take garcinia as per the recommended dosage and lose weight. So instead of repeating ourselves, we decided that we would answer this question here on the blog and simply send persons to this post.
Before we give you a definite answer, you need to understand two things:
- How does weight loss occur and,
- How does Garcinia Cambogia facilitate that process.
So let’s talk about weight loss.
How Does Weight Loss Occur?
In spite of all the fads, all the diets, all the supplements and programs, there’s one thing that must occur in order to lose weight.
That is, you must CREATE A CALORIE DEFICIT.
If you notice, I wrote that in all caps and bold it to place emphasis. Now let’s try to understand this concept of creating a calorie deficit to lose weight a little more and then we’ll see if Garcinia Cambogia Extract can indeed help you to create a calorie deficit without ‘dieting and exercise’.
Your body needs energy to function. This energy is obtained from the food you eat and a calorie is a unit that measures this energy.
Your body is using energy even when you are doing nothing. Energy is used to maintain body temperature, for breathing, blood circulation, digestion, etc. Even your brain uses energy when you think.
A large part of the energy generated in the body goes into maintaining these essential body systems and functions. Besides these basic functions, energy is needed for physical activity.
A continuous supply of energy is crucial for your survival and it has to be obtained from food unless it is stored in your body in some way.
The body has two main methods of storing excess energy.
- One is glycogen, which works as a temporary store and,
- the other is fat, which is the long-term food store of your body.
Glucose can be easily converted into glycogen and vice-versa. Our body uses this as a buffer mechanism to maintain blood glucose levels and ensure a steady supply of energy throughout the day. Excess glucose is converted into glycogen and it is converted back to glucose whenever necessary.
If you consume just enough food daily to keep your body running through the day, you will not gain weight.
If you consume more food than your body needs, your body will store the extra calories as fat. Similarly, if you eat fewer calories (a.k.a create a calorie deficit) than your daily requirement, your body will break down stored fat and use it to meet its energy needs and thus you’ll lose weight!
How Do You Create A Calorie Deficit?
Each person’s calorie requirements are different. To create a calorie deficit, you must first know your daily calorie requirement. Your daily calorie requirement also depends on your body structure and the amount of physical activity you do.
Your daily calorie requirement is also called your Total Daily Energy Expenditure (TDEE).
It consists of two components. The first one is your BMR (Basal Metabolic Rate), which is the energy that your body needs for its metabolism and the other component is the energy that you need for doing your physical activities.
Your BMR depends on your physical characteristics like height, weight and lean mass. The TDEE is obtained by multiplying the BMR with a number called the activity factor.
There are many methods for calculating the BMR, but we will recommend the Katch-McArdle Formula given below:
BMR = 370 + (21.6 X Lean Body Mass (in kg))
This formula works for everyone and is more accurate than the other methods, especially if you are obese.
Using the caliper method, you may need someone to help you get your readings. After which you can look on the chart that comes with the caliper to see your BF percentage.
For the Omron method, all you have to do is it enter your profile details and press a button and the device will give your readings in about 7 seconds.
Once we know your body fat percentage, we can proceed to calculate the weight of fat in your body and then your lean body mass.
Weight Of Fat In Your Body = (BF% X Actual Weight)/100
I’ll use an example to demonstrate. Lets say a woman weighs 180 lbs and her BF% is 40.
(30 X 180)/100 = 72lbs Of FAT
Now in order to get your lean body mass, all you have to do is to subtract the amount of fat we got above from your overall body weight and you will get your lean body mass.
Using the same example of a woman weighing 180 pounds and 40% BF we would have:
Lean Body Mass = Overall Weight – Fat
180 – 72 = 108 lbs Lean Body Mass
Now that we have all the information we need, we can go ahead and calculate your Basal Metabolic Rate (BMR). This is calculated using the formula below:
BMR = 370 + (21.6 X Lean Body Mass (in kg))
From the formula above, we must first convert our weight in pounds to kilograms.
1kg = 2.2lbs
So using the same example of woman weighing 180 pounds with lean body mass of 126 would be: (108/2.2) = 49.09kg
Back to the formula:
BMR = 370 + (21.6 X 49.09)
= 370 + 1060
BMR = 1430
So a woman weighing 180 pounds with a body fat percentage of 40 and a lean body mass of 49.09 Kg would have a BMR of 1430.
The next step is to calculate your Total Daily Energy Expenditure (TDEE) using the formula below:
TDEE = BMR X Activity Factor
Activity factor varies between 1.2 and 2. Use the following table to find your activity factor depending on your current lifestyle:
|Activity Level||Activity Factor||Description|
|Sedentary||BMR x 1.2||Little to no exercise, desk job|
|Lightly Active||BMR x 1.375||Light Exercise or sports 3-5 days/week|
|Moderately Active||BMR x 1.55||Moderate Exercise or sports 3-5days/week|
|Very Active||BMR x 1.725||Hard exercise or sports 6-7 days/week|
|Extremely Active||BMR x 1.9-2||Hard exercise daily, laborious physical job 3-5 days/week|
Using our same example as before, we’ll assume that this woman has a sedentary lifestyle and currently does little to no physical activity daily. This means she’ll have an activity factor of 1.2.
We can then calculate her daily energy expenditure using the formula.
TDEE = BMR X Activity Factor
= 1430 X 1.2
TDEE = 1716 Calories Per Day!
The TEE is your daily calorie requirement. If your food intake only gives you these many calories and you maintain the same lifestyle, you will not gain or lose weight. If you are overweight or obese, it is quite likely that your daily calorie intake is much more than your daily requirement and you are actually gaining fat.
Obviously this value that we obtained is as a result of using an example of a woman who weighs 180 pounds and has a BF% of 40. Everyone will have a different TDEE. So to make life easier for you, here is a summary of the steps you need to take to arrive at your TDEE.
Step By Step – How To Calculate Your TDEE
- Step #1 – Weight yourself using your bathroom scale and make a note of the figure.
- Step #2 – Find your body fat percentage using your caliper or Omron device.
- Step #3 – Calculate the weight of fat in your body: (Weight Of Fat In Your Body = (BF% X Actual Weight)/100)
- Step #4 – Calculate your lean body mass: (Lean Body Mass = Overall Weight – Fat)
- Step #5 – Convert your weight in pounds to kilograms: (Divide your weight by 2.2)
- Step #6 — Calculate your BMR: (BMR = 370 + (21.6 X Lean Body Mass (in kg))
- Step #7 – Calculate your TDEE: (TDEE = BMR X Activity Factor)
Good job, you’ve now calculated your Total Daily Energy Expenditure.
In order to create a calorie deficit, all you would need to do is to consume less than your TDEE on a daily basis.
Now that you understand that you need to create a calorie deficit in order to lose weight, let’s look at how Garcinia Cambogia works and see if it can help you to achieve weight loss without doing nothing else.
How Does Garcinia Cambogia Work To Aid Weigh Loss?
There have been many studies conducted on this little Garcinia fruit that originates from the eastern parts of the world. In countries like India and Indonesia, it is used to prepare meals such as soups and is known for it sour taste, but more importantly, its appetite suppressing properties.
It is said in some history that Garcinia has been a major ingredients in foods for long distance travelers to help them survive the day without getting hungry easily.
With all this history, modern day scientists have been studying the plant and its properties to find out what makes it such a great appetite suppressant and how they can harness these properties to enhance weight loss.
What Scientists Have Found…
After conducting many studies, scientist have found that the HCA in the extract of garcinia works in 3 main ways to help weight loss:
- It suppresses appetite – which helps a person to eat less than they would normally
- It blocks the production of fat from carbohydrates by inhibiting the enzyme citric lyase and
- It boost serotonin levels in the brain – this is a feel good hormone which would indirectly help weight loss by preventing depression, mood swings and other negative feeling which can lead to emotional eating.
It’s no wonder Dr Oz referred to Garcinia as the ‘holy grail of weight loss’.
Now that we have cleared up some fundamental information with regards to weight loss and how Garcinia Cambogia works, let’s get back to the original question: Can you simply take Garcinia, do nothing else and lose weight?
The answer: It Depends!
Well, I know that wasn’t the answer that you were looking for so let me explain in some more details.
Firstly, in order to get the full benefits of HCA in Garcinia supplements, the percentage (%) of the HCA extract should be at least 50% HCA with 60% being ideal.
Here’s the Problem!
Not all Garcinia extract supplements are created equally.
As I mentioned earlier, Garcinia became popular on the mainstream because of Dr Oz. That has also given rise to a lot of unscrupulous marketers and scam artists who are making less that stellar products.
In fact,Tod Cooperman’s company, Consumer Lab, tested 13 different garcinia cambogia products and found that more than half of them didn’t have the required amount of HCA.
Which means that there are a lot of companies out there ripping people off! So be sure to read this post to learn how to avoid fake products and scam artist who are trying to drain your pockets.
The next important thing is the dosage.
If you take less than the recommended dosage, you may not experience the effects of the HCA and if you take more than the recommended dosage, there could be some serious health problems.
But let’s assume you have a good brand of Garcinia that has the right amount of HCA and you take the supplement at the required dosage: Will you lose weight without dieting and exercise?
Yes it is possible to lose weight with Garcinia Cambogia Without Dieting Or Exercise
Okay let me be the first to say that Garcinia is NOT a magic pill.
However, if you are a big eater, the effects of the HCA in Garcinia can suppress your appetite causing you to eat less on a daily basis. This will inevitably create a calorie deficit which as we mentioned earlier is the most important rule of weight loss.
The amount of weight you lose will of course depend on how much of a calorie deficit you create. Without doing any form of physical exercise or making any changes to your diet, you can expect this deficit to be very small and thus you’ll lose only a small amount of weight.
However, if you really want to lose weight and get in the best shape of your life, you need to treat Garcinia as a “Supplement” and not the main deal.
Use it to “Aid” your weight loss goal and focus on making healthy eating choices and get some physical activity going. That’s the only way you are going to see any major changes both on the scale and in the mirror.
Conclusion – Garcinia Works But It Should Be Used To ‘Supplement‘ A Healthy Lifestyle.
Hopefully I’ve cleared up any question that you may have concerning the use of this widely popular supplement. Yes it works, but you must first ensure that you have a high quality brand, you follow the recommended dosage and you are also following a healthy lifestyle.