How Garcinia Cambogia Helps You Lose Weight and Belly Fat

Garcinia cambogia is a very popular weight loss supplement.

It is derived from the fruit of the same name, better known as Garcinia gummi-gutta or Malabar tamarind.

The peel of the fruit contains high amounts of hydroxycitric acid (HCA), which is the active ingredient believed to be responsible for most of its weight loss benefits 

This article reveals whether garcinia cambogia helps you lose weight and belly fat.

What Is Garcinia Cambogia?

Garcinia cambogia is a small, pumpkin-shaped, yellow or green fruit.

The fruit tastes so sour that it is often not eaten fresh but used in cooking, Garcinia cambogia supplements are made from fruit peel extract.

The fruit peel contains large amounts of hydroxycitric acid (HCA), an active ingredient that has been shown to have some weight loss properties 

The supplements generally contain 20–60% HCA. Nevertheless, studies show that those with 50–60% HCA may provide the most benefit 

Can Cause Modest Weight Loss

Many high-quality human studies test the weight loss effects of garcinia cambogia.

Moreover, most of them indicate that supplements can cause small amounts of weight loss 

On average, garcinia cambogia has been shown to help with weight loss by about 2 pounds (0.88 kg) more than a placebo, over a period of 2–12 weeks 

How Does It Aid Weight Loss?

There are two main ways that garcinia cambogia is said to aid weight loss.

1. May Reduce Your Appetite

Studies in rats show that people supplemented with garcinia cambogia tend to eat less 

Similarly, some human studies have found that garcinia cambogia suppresses appetite and makes you feel full 

Its mechanism is not fully known, but research in rats suggests that the active ingredient in garcinia cambogia may increase serotonin in the brain

Since serotonin is an appetite suppressant, higher blood levels of serotonin can reduce your appetite 

However, this result needs to be taken with a grain of salt. Other studies observed no difference in appetite between people taking this supplement and those taking a placebo

These effects may depend on the individual.

2. May Block Fat Production and Reduce Belly Fat

Most importantly, garcinia cambogia impacts blood fats and the production of new fatty acids.

Human and animal studies show that it can reduce the amount of high fats in the blood and reduce oxidative stress in the body

One study found that it may be particularly effective at reducing the accumulation of belly fat in overweight people 

In one study, moderately obese people took 2,800 mg of garcinia cambogia daily for 8 weeks and significantly improved several risk factors

• Total cholesterol levels: 6.3% lower
• “Bad” LDL cholesterol levels: 12.3% lower
• “Good” HDL cholesterol levels: 10.7% higher
• Blood triglycerides: 8.6% lower
• Fat metabolites: 125–258% more excreted in the urine

The main reason for this effect may be that garcinia cambogia inhibits an enzyme called citrate lyase, which plays an important role in fat production 

By inhibiting citrate lyase, garcinia cambogia is thought to slow or suppress fat production in your body. This can lower blood fats and reduce the risk of weight gain — two major factors that cause the disease  

Other Health Benefits Garcinia Cambogia

Animal and test-tube studies suggest that garcinia cambogia may have some anti-diabetic effects, including 

• Decreasing insulin levels
• Decreasing leptin levels
• Reducing inflammation
• Improving blood sugar control
• Increasing insulin sensitivity

In addition, garcinia cambogia can strengthen the digestive system. Animal studies show that it helps protect against stomach ulcers and reduces damage to the inner lining of your digestive tract.